Calories VS Carbs

[MommaCareBear]

 I could really use some help. Been reading alot online about Calories VS Carbs. I find it all so confusing. I would ideally like to lose 100 pounds. So I have a long road ahead. 

I was originally trying to keep my intake to 20g of Carbs a day and aiming for 1200 Calories. I find that I am going between 20g to 30g of Carbs a day (I have discovered i am a Carb-aholic lol). In making my carbs my number 1 priority I am only getting between 700 to 900 Calories a day. Which I am worried isn't enough. 

Can anyone help. What am I doing wrong?

[Dominique]

First thing first: try to estimate your average energy expenditure (calories burned). One way to do this is by wearing your Fitbit for a while (I noticed you only joined a few days ago, so I understand you still have a limited history); another way is to enter your personal data in an online calculator such as this one. Unless you’re a high stepper, choose "light" or "moderate" as the activity level. Based on the amount of weight you wish to lose, I’d guess your TDEE is well above 1500 calories. If so, 700-900 calories is way too low: it’s basically a crash diet that will send you straight into the wall.

As to calories vs. macronutrients (one of which are carbs), calories rank higher for weight loss. You need to be in a caloric deficit in order to lose weight, and that deficit needs to be sustainable. Once you’ve settled for a given deficit, you can start allocating your calories to the various macronutrients, based on your personal preferences. 20-30g of carbs would qualify as a very low-carb diet, possibly ketogenic (the most extreme form of low-carb). Many people report success with low-carb/high-fat diets, but when equated for protein and calories, high-carb/low-fat diets yield the same results. However, it can be a good idea to limit your carbs if you have low insulin sensitivity (which is often the case when carrying extra weight).

[MommaCareBear]

Thank you Dominque,

I have been doing soooo much reading and getting very confused.

Based on the Calculator my TDEE is 1750. When I try the macro though no matter how I do it the result is negative carbs. 😞 This obviously doesn't work and I don't see how it can be realistic. 

I will just try to get more calories in while trying to keep my carb count between 20-30 g. 

[Dominique]

I’m not sure what you mean by "negative carbs". Let’s say your TDEE is 1750 calories and you want to go for a deficit of 500 calories. This will let you eat 1250 calories. There are plenty of ways you can allocate this amount between protein, fats and carbs. Here is one example: protein 79g, fats 93g, carbs 25g. Given that protein and carbs are 4 cal./g. and protein 9 cal./g., the total caloric value would be (79 x 4) + (93 x 9) + (25 x 4) = 1253.

If you used the calculator I mentioned, you may have been confused by the fact it suggested very high protein amounts by default: 1g of protein per pound of bodyweight is the typical recommendation for bodybuilders and other types of meatheads. Since you’re likely not interested in bodybuilding, pick up a more "general population" value, e.g. 0.6g per pound of bodyweight. This should leave you with a sufficient amount of calories to allocate between fats and carbs. Since you want to go for a low-carb diet, choose the highest amount of fat that still leaves a positive amount of carbs.

[SunsetRunner]

when you go that low carb, you need to replace the carbs with fats.  Butter for frying eggs, olive oil as salad dressing, avocados, etc.  When I was doing low carb I lost easily on 1500-1600 calories a day.

[emili · Accepted solution]

@MommaCareBear.. hey there. I second, third and fourth what @Dominique has suggested for you. Unless you and your MD have determined that carbs are not for you for health reasons, there really isn't any reason to cut them out. You can't sustain on carbs alone, but completely eliminating them or limiting them can create a "diet" that you can't sustain because you are going to crave nothing but carbs. I have never skipped a carb in my life, with any meal. I love them too much. If I did, I couldn't have lost all the weight and kept it off for over 5 years now. I was almost 200 pounds and now 130. weight loss is such a personalized adventure, please figure out what works for you within the calorie allotment you choose as the right one (with deficit) for you. What worked for someone else or what you see on TV is just one side of the equation... may not be yours. You have to find yours. 

[MommaCareBear]

Thank you Emili, 

First of all may I congratulate you on reaching your goal and maintaining it! That is awesome. There is so much information out there and it can all be very confusing. I have a long journey ahead of me and definitely need to make it a lifestyle change. I am between 20-30 carbs a day at this point and have been able to get closer to my 1200 calories per day. I hope to be able to maintain my carb intake low until I can get to a certain point with my weight. I don't think I can maintain that low of a carb count forever. I miss things like a bowl of cereal and popcorn lol.

Can you give me more details on what you did to lose the weight? What kind of timeframe did it take for you to reach your goal?

Have a great day!

[emili]

Happy to..let me send you a friend request...it may be easier..