I am now confused about the carbs issue

[daisy07]

Hi everyone

I have always probably eaten too little. I skip meals, I only eat when I am starving. For about ten years, I have avoided bread, potato's and rice.

I also have avoided any fat, plus any oils. I have been told that this low carb diet, and no fats and oils is not good. I am now 47 and I keep picking up weight very steadily very slowly. Now I feel overweight. I always eat skinless chicken, no red meat, low fat cottage cheese (not much) and skim milk. I don't eat cakes sweets or biscuits. Just now and then.

So now I join this site, and I get calorie allowance (1 200 per day) and I see bread can be featured in diet. I had first whole-wheat sandwich today with no butter or margarine, low fat mayonnaise and tun in spring water. Then I see someone on the forum saying bread it out! I am nearly in tears to be honest. Because I have tried to lose weight for many years and nothing budges. I used to work out daily, heavy weights and cardio training. I gave up as I did not lose weight. ideal weight is 10 kgs less than I am.

Because I had "written off" so many foods, I think that drove me to a point of not eating. It became very confusing for me. Plus I work so it is not easy to by picky when you are on the road, so I would just not eat. Or have a liquid yoghurt for lunch if that.

If I have done "plan" and intake and it said I can have bread (well does it?) it says I can have that many calories, then can I? I am totally confused and once again feel like I am on the wrong path. Please help.

[Boss Man]

Simple things to follow.

1. 6 meals a day, every 2.5-3 hours for me is a rational way to eat, instead of 3 big, potentially bloating meals.

2. 1,200 calories isn't enough. Sedentary females need 1,800 on average per day, men 2,000. When you add another 300-400 on top for exercise, then the 2,100-2,200 a day is what you should be looking at, to make more sure your body won't hold onto fat and will give you the losses you want.

3. Yes you CAN have Bread, Rice, Potatos, Parsnips and Pasta. They DO have some worthwhile nutrition, but you should consider eating infrequent or small portions during the week. One good thing to try, is use lower impacting Carb sources like Tomatos, Broccoli, Mushrooms, Nuts, Legumes etc etc and mix them in, so they make up 50-75% of Carb totals, in a meal when you use the other types I mentioned that are higher impact. This would significantly lower the overall impact of the Carbs in the meal.

4. Yes you CAN have Oils. Things like Olive Oil, Canola Oil, Peanut Oil, Sesame Seed Oil etc etc, contain things like Omega Fats and Polyunsaturates. There is a small caveat with these Oils though.

4a: Should you have any allergies to things like Peanuts or Sesame Seeds, don't have the Oils, just incase the substance that triggers an allergy, exists in the Oil as well, as opposed to the Peanut shell or seed husk. I can't be 100% certain on this point.

4b: Some Oils are not very heat stable, they have what is known as a low "smoke point" and when exposed to certain temperatures for any time, or heated for too long, they can become toxic and effectively carcinogenic, which could basically expose anything they are used with, like Chicken breast for example, to carcinogens.

Flaxseed Oil is very, very poor for this, so avoid cooking with it at all. In general add Oils after cooking not before or during.

5: If you're consuming Fish, be careful of the Metals. Fish can contain things like Mercury, Lead and Cadmium, which in toxic amounts can affect the Central and Peripheral Nevous systems in a negative way, as well as other potential health risks. Some Fish is worse for Mercury than others. Tuna is listed as 2-3 portions a week now, some are lised as no-no's. Things like Tilapia and Salmon are less so.

I would suggest therefore for regular consumption, you could do this.

1 portion of low Mercury Fish, 100g, (3.5OZ).

Or split it into 2 x 50g portions a day. You can then make up for some of the lost protein, by adding things like Peas, Beans, Lentils, Mushrooms and Rice into the mix. Then because those foods also make up some of the Carbs as well, just add a bit of your usual Carb source in, like Broccoli, Potato, Onion, Carrott etc etc, so the Carb levels are normal and the healthy calorie amounts per meal, remain undiminished or as good as.

[daisy07]

hi

Thank you so much for posting I really appreciated it. When I joined shape fit I did height weight assessment and the result showed I should eat only 1 200 calories per day. I was to be honest really hungry on that, and I felt a bit faint on a couple of occasions. Plus job is not that sedentary but I was unsure of what to put as I was doing no official exercise. I am a sales person so do move around during the day a fair amount. Plus we have stairs at work (two flights) which I walk up and down regularly.

I am learning that I have left out major food groups, and you are right as I think body is storing "fat" due to starvation. However, when I do eat "a lot more" I pick up fast. I am also going through change of life so I think this is adding to things.

I am going to check out your response a few times, as a lot I don't understand. A lot I do of course! I weighed myself today and I have not lost an ounce. It's the usual story. I am terribly confused. But I am going to keep on going, because I do enjoy healthy foods and I just think it is better for body, even though it doesn't show. I do look much younger than I am, so maybe that is how healthier choices are showing. Thanks again.

[NickiAnderson]

I also have avoided any fat, plus any oils. I have been told that this low carb diet, and no fats and oils is not good. I am now 47 and I keep picking up weight very steadily very slowly. Now I feel overweight. I always eat skinless chicken, no red meat, low fat cottage cheese (not much) and skim milk. I don't eat cakes sweets or biscuits. Just now and then.


Whenever I read that women avoid any fat and oils I worry. As a 48 year old woman, I personally owe healthy skin and hair and brain function (which tends to decline right about now) to getting in healthy fats. Additionally, although I eat no processed foods nor any "white" foods, I eat whole grain breads, and brown rice and such. I don't over-eat, I simply add it to diet as part of a healthy diet. I lost 50 pounds over 25 years ago and have not gained it back. I attribute healthy eating to staying lean, strong and fit.

When it comes to what works for you, it's really is so very personal. However, I tell women that once they start eliminating necessary food groups, they are putting their health at risk. Also, 1200 calories, if you're active, is pretty restrictive. I'll usually encourage women that are seeking weight loss (although you look very healthy to me) to eat as follows:

a.m. 300 calories
snack 100 calories
lunch - 400 calories
snack 200 calories
dinner: 600 calories

I find that helps them to keep their calorie count in check, fuel consistent and hopefully options, healthy ones.

I hope that helps.

[Boss Man]

That's a interesting calorie breakdown, considering that many would say Metabolism tapers off later in the day, so the 600 and 300 amounts to me, on that basis would seem more logical when swapped.

I would be interested to know your reasoning behind this strategum .

Personally I often promote a similar calories each meal system, because I think it helps keep the body in a regular groove, rather than confusing the body all the time, making it hard to settle and therefore reducing it's chancig of becoming efficient at what yo want it to do.

That's just me though, I'm not saying I'm right or you're wrong or vice vera, because I know how knwoledgeable you are about such matters .