Not Losing on Low Carb?

[Abra]

I've been doing serious low carb since my Dx about 5 weeks ago. The first week I lost 8 lbs, and then my weight hasn't budged a bit since then.

My BGs are much improved, hanging out right now around a 7 day average of 100, based on testing 6 times a day most days, so clearly low carb is working for me in that way. However, I'd really like to lose weight, so as to have more freedom in what I eat. Any suggestions or thoughts?

[fgummett]

Perhaps you have done this in another thread but I wonder if you could give an example of your daily meals... then there might be some suggestions. I guess that "serious low-carb" could mean different things to different people... perhaps you need to be more specific. :) Also, how much excess fat mass do you feel you need to lose?

[Abra]

Well, breakfast is pretty much always 2 slices of flax bread, which totals 4 gms of carbs, with almond butter or cheese or turkey breast, and maybe 10-12 blueberries.

Apart from that, the only carbs I eat come from green vegetables, with as little tomato and onion as I can manage, and from cheese and cream. Ok, I did eat 5 cherries yesterday, but that's the extent of my transgressions over the past month. I haven't been trying to eat lean protein or avoid fats, and the dairy is full fat. If the Atkins types are to be believed, I should be losing weight like crazy on that, no?

In a perfect world I'd lose 100 lbs, but in this world I'll take any loss I can get.

[fgummett]

Some prefer to ease into lower carbs but what worked best for me was cold-turkey... pretty much as in the "induction phase" of Atkins where -- so far as possible -- ALL carbs are cut out... for a couple of weeks at least.

The way I see it: our bodies have two energy sources EITHER Glucose(Carbs) OR Fatty Acids (Fats) and we are adapted naturally to switch between these two sources based on what is available around us locally and in season -- as hunter gatherers for most of our evolution remember.

We can run just as well on either energy source but in the last few decades we have increasingly relied on frequent meals of refined/concentrated carbohydrates that keep our insulin levels high and the body constantly in Glucose burning mode... AKA "fat-storage mode".

I believe that this induction phase is necessary to break out of this mode and recondition the body to use Fat as energy... rather than constantly storing it for "later" -- which never comes.

You can get some Ketostix over the counter at the pharmacy -- test your urine for feedback as they go purple to show that you are indeed burning Fat! Maybe it sounds weird but I find this a great motivator as I have been hanging onto my stored fat for far too many years and am glad to see it go!

After the induction phase you may then gradually add carbohydrates back -- starting with green leafy vegetables -- until you re-establish what works best for you. It's kind of like starting afresh.

Another consideration with what you describe is that I (and others here on DF) find that our tolerance for carbohydrates is different at different times of the day with breakfast being the very worst time for ANY carbs... so perhaps instead of toast and berries(fruit contains carbs) you might consider eggs and bacon -- for example.

From your profile it seems that you are a "foodie" so you don't need me to tell you that you can still eat very well, without feeling deprived or hungry while avoiding pretty much all carbohydrates... at least for now.

I also find that daily activity can help -- not the gym necessarily -- just a brisk 30-40 minute walk each day... not so much for burning calories but rather keeping the mind and body healthy and the metabolism revved up.

[PERKDOUG]

You can seek advice here and get it in snippits at a time. But, I recommend that you go to the horses mouth and get all the snippits at once. Get a copy of the book Atkin's New Diet Revolution. This is indeed the Bible for the Low Carber. Like Everclear is the condensed form of alcohol, Atkin's book gives you a condensed and valid view of almost every aspect of the Low Carb Diet and its virtues and pitfalls. Now, don't just turn to the recipe pages at the back of the book and start eating "Atkins". This is what so many do, and they fail. I often meet people who claim to be on Atkins and I pretend I am stupid and say to them "I read that book and I remember something about OWL, what does OWL mean?". I have yet to find a person who can tell me what OWL means, proving very few people actually read and understand the book. The book is a marvel of condensed Low Carb technology. Then read Bernstein's book and you will become "A Low Carb Marine", "The Few The Proud". That is Fewer carbs will make you Proud of your new body!

[kgm0612]

Abra..........you don't mention exercise. Are you getting in any form of exercise? Walking.....the gym.....etc?

I have two friends (one female, one male) that both lost over 100-lbs each by following the Atkins diet and walking 5 miles a day. Both started on January 1st and it took Yvette a year to lose her weight and Mike about 9 months.

Good Luck!

Karen

[princesslinda]

I saw (and still see) great blood sugars while minimizing carbs. However, like you, I stopped losing weight. I bought the Calorie King pocket-sized book and have been paying as much attention to calories/fat as I do carbs. It's an eyeopener how many calories you can consume when you don't count them.

Since doing this, I have seen more weight come off.

I think it's easy (or was for me at least) to get into the "it's low carb, so it's okay," mindset, even if it has a lot of calories or fat.

Please understand that i'm not knocking anyone's food choices, i'm just stating my experiences.

Also, do try and get regular exercise along with your diet regimen.

[davef]

I think it's easy (or was for me at least) to get into the "it's low carb, so it's okay," mindset, even if it has a lot of calories or fat.


Right there with you Linda! With the addition of It's low carb, my BG are good, so it's okay.

I'd agree that you also need to take some exercise into consideration.

[Abra]

Since my Dx 5-6 weeks ago I've been working out with a trainer twice a week for an hour, plus in the past 12 days a vigorous 40 minute walk with a steep hill 5-6 days a week. Maybe this isn't enough? I really hate to start counting calories, or carbs, but maybe that's what I have to do. I already find it so painful to give up fruit and grain. I know that fgummett has opined elsewhere that it's refined carbs that got us here, but I've been a granola-type-ex-vegetarian-whole foods eater since the 70s, plus I used to be a personal chef, so I'm acutely aware of nutrition, and I miss fruits and vegetables!

On the other hand, my 7 days average, based on 6-8 tests a day, is currently 101 on low carb, and it's hard to argue with that. Just whining, I guess.

[princesslinda]

Whine away! Diabetes can be frustrating and confusing. You'll get all kinds of opinions here, but you have to find what works best for you, something you can stick with long term, as we're in it for a lifetime.

Also, you can have fruits and vegetables, you just have to learn which ones cause you problems and work around it. You just may not be able to have as many or as often as you did pre-D.

[notme]

Whine away! Diabetes can be frustrating and confusing. You'll get all kinds of opinions here, but you have to find what works best for you, something you can stick with long term, as we're in it for a lifetime.

Also, you can have fruits and vegetables, you just have to learn which ones cause you problems and work around it. You just may not be able to have as many or as often as you did pre-D.


I have also struggled losing weight. I am losing, but it is lower carb, lower calorie, healthy fats and exercise. That is the only combo that has worked for me.

Hang in there! We are here to listen and help.

[jkane13]

Keep the exercise up and stop counting carbs for weight loss. Carbs are important for Diabetes, but for weight loss it's pure calories. Your body will take what ever it gets and use it for making energy. If you lower the calorie intake, and force it to need more energy by exercise, it will eventually burn fat.

My personal opinion is this does not happen quickly! You need to work on this for 4 months at least and then start looking for results. Be honest with yourself. Have you really made the amount of intake less than the output? If you have and it still doesn't work, see a doctor. There are weight loss helpers they can prescribe. They have really great short term effects. Long term, they are not so good.

I have taken phentermine intermittently for the past year and a half. It increases metabolism, and reduces hunger. It quits working after about 2 weeks so you can't take it every day. It can also be addictive since it is an amphetamine. I use it mostly on weekends now to distract me from walking to the fridge and snacking.

My advice (I have lost 130 lbs since Jan 2007) is to come up with 5 personal reasons to loose weight. When you get hungry, or decide today it will be OK to not exercise because you can make it up tomorrow, take those reasons and go over them in your head. You will always be able to convince yourself one or 2 of them are not as big of a deal to make it OK to eat that extra piece of bread, or skip 15 minutes of today's work out. This is why there need to be 5 GOOD reasons. Things you are personally concerned about. Not things others tell you are good reasons. If you can't come up with 5 good reasons, you will have a tough time changing your habits and will always come up with this excuse or that one and then act like that one little slip now is a good enough reason to quit trying altogether!

Keep trying and never give up. It will happen. It took me about 6 years from the point where I said to myself, it's time to start loosing weight. The first 4 years were not very successful! I did have a 40 pound loss but gained 70 back along the way. I am NOT doing that this time!

[fgummett]

If you lower the calorie intake, and force it to need more energy by exercise, it will eventually burn fat.If only it were really that simple...

Junkfood Science: The first Law of Thermodynamics in real life (http://junkfoodscience.blogspot.com/2008/10/first-law-of-thermodynamics-in-real.html)

Big Fat Lies with Gary Taubes, 02/06/08 Stevens Institute of Technology (http://video.google.com/videoplay?docid=4362041487661765149)

[ShottleBop]

Another good resource on this issue: James Carlson's Genocide: How Your Doctor's Dietary Ignorance Will Kill You. It explains the biochemistry in conversational style.

[xMenace]

I too am struggling to find my weight loss range.

I find if I limit my carbs to under 50g a day I produce ketones and lose weight. Between 50 and 100g I don't produce ketones and don't lose or gain weight. If I have a big carb day over 100g I gain weight.

I's very tough to limit carbs this time of year with all the fresh fruit (peaches and blueberries!) and produce (corn on the cob) on the shelves.

[notme]

Keep the exercise up and stop counting carbs for weight loss. Carbs are important for Diabetes, but for weight loss it's pure calories. Your body will take what ever it gets and use it for making energy. If you lower the calorie intake, and force it to need more energy by exercise, it will eventually burn fat.

My personal opinion is this does not happen quickly! You need to work on this for 4 months at least and then start looking for results. Be honest with yourself. Have you really made the amount of intake less than the output? If you have and it still doesn't work, see a doctor. There are weight loss helpers they can prescribe. They have really great short term effects. Long term, they are not so good.



Very good advice. I actually started losing weight eating a lower carb, fresh fish and veggie diet and adding in resistance training. You need to add the mix of exercise in my experience.

Let us know how you are doing. I have lost weight and would like to continue to lose about another fifteen pounds with good muscle tone. Weight loss without muscle tone is not attractive! :T

[jkane13]

If only it were really that simple...

Junkfood Science: The first Law of Thermodynamics in real life (http://junkfoodscience.blogspot.com/2008/10/first-law-of-thermodynamics-in-real.html)

Big Fat Lies with Gary Taubes, 02/06/08 Stevens Institute of Technology (http://video.google.com/videoplay?docid=4362041487661765149)

I never meant that it was simple in real life! Sorry if it was taken that way.

But that is the equation no matter what you wrap around it. If you reduce calories and increase exercise, you WILL loose weight over time. You may gain it back because your body wants to be at some other weight, but the equation still works.

It's not a one time deal. It's a very hard commitment, and is much easier to give up than keep working at it. That is why you need reasons YOU want to loose weight, not reasons someone else gives you.

It CAN be done. Not easily.

[Abra]

Well, to put this into my perspective, I have lost HUNDREDS of pounds in my life, so I know how to lose weight in theory, but it's always been with high carbs. Now I'm eating low carb and to the meter, and I'm not losing. It's almost comical to me, every day I weigh myself and I'm exactly the same, not even give or take half a pound. Whereas before my weight would fluctuate several pounds from one day to the next.

And no, my scale isn't stuck, I had my husband check it out for me!

[fgummett]

...that is the equation no matter what you wrap around it...Did you follow the links I provided?The first Law of Thermodynamics, or energy balance, basically states that in a closed system, energy can neither be created nor destroyed, only transformed or transferred.

The human body is not a machine. There are countless, wildly varying, variables (external and internal) involved and that affect the efficiencies of a system and for which we have no control over. Understanding this helps to explain why calories cannot be balanced like a checkbook, and why people never seem to gain or lose precisely as calculated.

Balance in an open system, like the human body, is when all energy going into the system equals all energy leaving the system plus the storage of energy within the system. But energy in any thermodynamic system includes kinetic energy, potential energy, internal energy, and flow energy, as well as heat and work processes.

In other words, in real life, balancing energy includes a lot more than just the calories we eat and the calories we burn according to those exercise charts. The energy parts of the equation include: calories consumed; calories converted to energy and used in involuntary movement; calories used for heat generation and in response to external environmental exposures and temperatures; calories used with inflammatory and infectious processes; calories used in growth, tissue restoration and numerous metabolic processes; calories used in voluntary movement; calories not absorbed in the digestive tract and matter expelled; calories stored as fat, and fat converted in the liver to glucose; and more. Add to that, to put it simply, each variable affects the others, varies with mass and age, involves complex hormonal and enzyme regulatory influences, and differs in efficiency.

Calories eaten and calories used in voluntary movement are only two small parts of energy balance and are meaningless by themselves, unless all of the other variables are controlled for, as our metabolism… which they can never be as they aren’t under our control.