Posted on 08/02/2010 4:35:00 PM PDT by fightinJAG
The fascination with low-carb versus low-fat diet continues; the latest news comes from a study in the Annals of Internal Medicine released today that found that people on both diets lost about the same amount of weight over two years. However, the low-carb group had an edge in raising HDL (good) cholesterol and lowering diastolic blood pressure
The study looked at 153 people who were randomly assigned to a low-carb diet, and 154 to a low-fat diet. The low-carb group limited carbohydrate intake to 20 grams per day for the first 12 weeks, then gradually increased fruits, vegetables, whole grains and dairy foods until they reached a desired weight. The low-fat group kept daily calories to 1,200 to 1,500, and fat to 30% of their diet.
Both groups also took part in a two-year behavioral program that focused on how to manage relapses, self-monitoring, and an emphasis on moderate physical activity.
(Excerpt) Read more at latimes.com ...
I drink all the coffee I want, but I don’t use cream or sugar or substitutes. I am not advocating anyone elses plan. What works for me is as close to zero carbs as I can get. Carbs make me hungry as well as fat so I try to eliminate them entirely. That is almost impossible, but that as my goal enables me to eat very few carbs in a day; usually 7-10 when I am really into losing weight. I don’t understand your last question, but i lost 30 pounds in 7 weeks almost two years ago. A few months ago I got on a dessert kick and put on 15 lbs. I went back on the weight loss effort 8 days ago, and I have lost 9 pounds as of this morning.
You still have to keep carbs low, so that means steering clear of fruits and some veggies that have a high sugar content - bananas and carrots, e.g. But not nearly as bad as the induction phase.
Another problem I have with it is I LOVE bread and real butter. Probably my favorite food. I’ve started eating sprouted grain bread. It’s different, but good and low salt to boot.
I’ve done Atkins and lost about 13 lbs.-got pretty trim. Kept about half of it off. I rarely eat sweets or snack foods of any kind - just ice cream once or twice a month. IMO, that’s THE key to weight loss and maintenance.
The only book anyone needs is a good carb counter; preferably one that uses brand names. The rest can be summed up in one sentence: If it contains more than 2 grams of carbohydrates don’t eat it.
Sorry for the density on my part - I guess I was asking what did a sample of three weeks look like as far as what you ate. But, your last post seems to be saying you really didn’t eat ANY carbs, complex (brocolli, nuts) or simple (obviously fruit) AND little or NO FAT??
So the 'calories in must equal calories out' crowd are full of horse-squeezings?
Thank you, that was my point ...
I did the Adkins diet for about a year about 4 years ago and at 6 months hit a wall because I was eating enough oil in the form of cheese and peanuts and such that I balanced my energy use and stopped losing weight. Then I got bored and frustrated and eventually gained it all back.
Nevertheless, the general low carb approach I believe is still valid though I believe that the Adkins approach of inducing Ketosis as a means of metabolism (living at 20 carbs) results in an unnaturally balanced diet that isn't sustainable.
The more pragmatic reduced carb diet is sustainable for life and quite pleasant.
Like so many other people have said here, the secret is to forgo pretty much any bread,noodles,potatos or other white or near white starches and concentrate on vegetables, meat pretty much as much as you care for and some cheese but better to have low carb yogurt and reduced fat cottage cheese.
Depending on the part of the country you are in you can find "double fiber" reduced carb bread, 18 carbs per slice, (Around here the Brand is Brownberry) and I have one slice of this each day to make up for that whole that only bread fills best. I keep a budget of 100 carbs and this seems to be enough to get the positive effects of lowering cholesterol and triglycerides significantly and yet I have plenty of energy.
Today is the very best time to be doing this ever because as folks have said there are a whole number of sugar free products which can cater to an occasional bout of sweet tooth without much real impact on your diet that you cannot balance within that very day. There are also low-carb tortillas that you can make all sorts of interesting sandwiches with. I have peanut butter and sugar-free jelly on my bread and this helps limit my intake of this while getting the good nutrition in the peanut butter.
I take a mountain of vitamins every day. I never much cottoned to that, but I was found to be low on vitamin D, B12 and a few other things so Boom.. Mr. Mega-Vitamin. But this has worked out and I have been using Niacin 2000mg per day rather than taking statins and gotten very nice results. The secret with this being, taking the timed release form which avoids almost any flushing even if I take the whole amount at a time rather than in two doses during the day. I take milk thistle because it is protective of the liver which is the organ that is most tried by all of these choices. And my liver function is great. I just have read over and over that this is the best move to provide a pound of prevention if you would.
I take at least 4 oz of red wine each day and this has been a chanllenge for me because I have never been a drinker but this and a few other moves have helped raise my HDL to acceptable levels.
And I have been losing 2 to 3 lb per week for months. Just add 20 minutes walking once or twice a day and it can work for a lifetime.
low carb diet bump
Good post. I’m able to raise my own meat and fat on good pasture. I never knew before how good lamb fat could taste if it is raised well.
Eating protein without enough fat is very dangerous.
cheesecake, low carb bump
2-3 pounds a week—WOW, that is great.
Eating protein without enough fat is very dangerous.
why is that? should you eat butter on steak? is that what you mean?
Butter on steak tastes good, no?
As per studies, protein without fat can damage the kidneys. There was some case of people getting real sick from eating just lean rabbit meat.
And back to steak, there is a new book out called “Steak” which is very good if you like that sort of thing.
The crying shame is that I have another 90lbs to go at least. And I had to get diagnosed with Diabetes to get serious about it.
Now is not just a diet, its my path to life.
Just like it takes a heart attack to wake some folks up, getting tagged with Triglycerides at 1000 and a sugar count of 430 and everyone running around the Dr's office with their hands in the air.. woke me up.
I was praying to God for a way to back this back up.. and make a better life..
Yeah. I got a great e-mail from Gary Taubes, who wrote THE book on this called “Good Calories, Bad Calories.” He has more endnotes/research than a medical journal, and absolutely “gets” the science. Most of these studies do not compare apples to apples. In this particular study, they compared calories to “fat” or “carbs,” not calories to calories or fat to fat.
On Atkins you can have real butter. In fact, it is encouraged because it has flavor. You also mentioned you love bread. I do, too. But I found that even one bite sets up an almost irresistable craving for bread so I totally leave that off. After just a few days away from bread, I don’t crave it as I did.
I always included a little brocolli and other veggies, more for variety than anything else. I don’t think I could ever survive without grease. Fat and calories are two things you need to totally eliminate from your thinking. They DO NOT matter. My previous posts 13 and 36 describe what I ate the whole time; not just the first three weeks.
“a sugar count of 430 and everyone running around the Dr’s office with their hands in the air”
you made me laugh. I could just see it and there you are thinking, well, if they think is isn’t good....where’s the diet...
Best of luck. I’m with you. Day 2 of my umteenth diet.
My most important piece of advice is craft a new lifestyle that you can live with forever rather than doing another "diet."
For me, getting religious and deciding to do "kosherish" (all but the really expensive meat piece and I don't ask a rabbi to bless every bit) provided the difference between this attack at the problem and my past attempts. Frankly kosher rules are close but not perfectly resembling a low cholesterol diet anyway, but the real assist was due to learning to say no. No to non-kosher foods despite the situation or social pressure or how awesomely lovely that bacon looks and smells. This has become an invaluable resource to draw on to say no to bread and cake and all sorts of temptation that each day brings.
But, the most important thing in crafting a lifestyle is to remember variation. Keep changing, adding new things. Make room for Sugar Free Ice Cream, Cheese Cake, and Sugar Free Candies as well as changing the veggies and other things you eat. Eating the same thing because it is "safe" becomes a rut and then a reason to fail.
Unless you are an accountant, pick easy to follow rules that have broad error boundaries. I have a rule of 100 carbs per day. I rarely get to that number because of the nature of what I eat but I never really count it that close or worry about it. I know my general goal for any meal is to be at 25 carbs or below and I know whats in things when I buy them and what the "safe" serving size is. That gives me a budget of 25 additional carbs to pick up incidentally with sugar free jello, pudding, or other treats and I just don't spend much time worrying about it. For me at this number, I can use beans and I love vegetarian beans (like pork and beans but no pork) and half of a can is quite filling, a little high in carbs so the next meal needs to be more leafy. Its that easy.
Thanks for the advice. I think the “avoid the rut” advice was one of your best points.
I was considering doing 40 carbs instead of the 20 to start, but I think I will up it and see what happens. I’ve had that bread and i will pick it up again and use it in my salmon patties. probably better than the rye i was using.
well, best of luck to you. i will be countin’ along with you.
Taffini
My advice, go at least 60 and 80 is better. Look for low carb yogurt its the best source of calcium, yummy and amazingly low calorie, low fat and low carb.
Make those sandwiches open faced, that second slice is another 15 carbs minimum and it isn't needed. Add a garnish. If you want to grab it let lettuce be the top. Tomatos are lovely, and cheap this time of year.
Being a lady is its own burden but in losing weight it is double so. If you can find time to start walking 10 minutes per day and build from there, it will be a great help.
Chicken is your friend. Its hard to find chicken other than breaded and fried that isn't good for you.
Play Jewish and avoid pork products. Well trimmed pork chops are not that bad but mostly you get a heap of fat with your pork. Remember each pound of fat you put in your mouth has to be lived or worked off. Just don't eat it straight if you can help it.
Best of luck as well. Write any time you need encouragement.
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