I have become horrendously fat. AIBU to go back to low carb?

[SquishyBones]

I know it works as I’ve done it before but I worry about my bowls as I already suffer from chronic constipation.

AIBU to ask you all for tips, meal ideas etc? Also success stories!

[SquishyBones]

Bowels!

[chunkyrun]

Could you try calorie counting? Low carb worked for me but I struggled to maintain it. I just want to eat normally.

[SquishyBones]

Calorie counting doesn’t work for me as I don’t eat much to start with. I just eat the wrong stuff and drink too much!

[eenymeenymineymo]

I have just started back on my own low carb way of eating- but had to get my brain into thinking that I wouldn't starve by not eating carbs - again.
I'm looking forward to becoming fat-adapted, so I can have longer periods between meals, even some intermittent fasting maybe.
I had lost more than 10kg this time last year & felt great. Laziness & soft living, plus working in a supermarket has seen me put some of this back on since then, but I'm confident that I can achieve it again.
I'm currently having 1 tbsp chia seeds mixed with 150g natural yogurt plus a dash of maple syrup for breakfast, or a bullet proof coffee. Lunch, maybe a can of fish, avocado & a salad. Dinner - steak/chops/chicken with say some cauliflower rice, green vege. I have to drink more water though than I am currently.
Have a look too at the Diet Doctor website. Lots of good recipes there. Good luck too.

[lou967]

I did calorie counting before and lost 6st. I'm currently trying to lose 3st I regained. Its not as easy to lose as it is to gain. I want my Levis to fit again. Its upsetting that I can't wear them. You can do it OP

[LongPauseNoReply]

I lost 8 stone on low carb and I've kept it off for 4 years. It works.

[RightYesButNo]

I think the problem with low carb is that unless you intend to do it forever, your weight will probably yo-yo (it has for most of the people I know who have tried to just “eat normally” after low carbing, unless they switched permanently to gluten free + sugar free or calorie counting or something else permanent to take its place).

You mention you eat the wrong things and drink too much, so it’s maybe the type of carb? Could you perhaps just eliminate some things from your diet and try that way? Because all carbs are obviously not created equally. Your bowels should not be suffering because there are too many carbs in fruit or vegetables, so you lower them, too. Maybe cut out refined carbs (no pasta, white rice, bread, alcohol? All not great things for IBS anyway) six days a week, give yourself one day off, and don’t count carbs in your five-a-day (though obviously don’t go overboard on things like dried fruit that are loaded with sugar).

Or you can look into carb cycling? I’m not sure of your body type, but if you do well in low carb, and gained weight without it, you may be an “ectomorph” (I honestly don’t know if this body shape ‘science’ is complete bollocks BUT they claim that shape needs to eat only 30% of a daily diet in carbs, instead of 50%, unlike tall, naturally lean types, and will gain weight if carbs make up 50% of your daily diet apparently. I’ve just been reading about it but something to consider).

I would just say, before you start this time, maybe consider something you could live with permanently, so you don’t just low carb, lose the weight, then gain it again after all your hard work.

[richteasandcheese]

It's calorie deficit that makes weight loss - however you do it, eat less. Sadly it's the only way!

[MsTSwift]

Intermittent fasting works for me. Same food only less of it and only between 12pm - 8pm. Booze weekends only cut out the crap snacks but still have cake etc only less and usually just at weekends. Worked for me anyway lost the 2 stone I needed bmi 21 now and maintaining

[Ninkanink]

Did you low carb on your own or with BIWI’s Low Carb bootcamp on here? Was it low carb/very high fat with huge amounts of veg?

If you follow her plan there’s really very little chance that you’ll suffer from constipation any more than you already do.

I don’t think there’s a bc running at the moment but if you go to the bootcamp section you’ll find all the weekly threads for the latest one (and previous ones). Find one that’s labelled week 1 and start there - you’ll find lots of resources, lots of advice and support and all kinds of hints and tips for various issues you might come up against. It’s super easy to follow and works really well. There’s also whole threads full of low carb recipes for inspiration.

[VictoriaBun]

You say you drink too much - I'm assuming you mean alcohol ? For me alcohol are just empty calories , mainly sugar , and don't really do you much good nutritionally . Perhaps cut back / stop having it and see how that helps with weight loss.

[70isaLimitNotaTarget]

Read up on the risks to your gallbladder ...........

[BuffaloCauliflower]

Low carb works for me too, I did the Blood Sugar Diet/Fast 800 style that’s focussed on a good balanced Med style low carb, so legume, lots of veggies, nuts, fish and eggs, not just loads of meat and cheese (I don’t eat meat anyway) and didn’t get constipated. There’s a healthy way to low carb and a less healthy way.

Some of it does come down to just calorie reduction, but if it’s the style of calorie reduction that works best for you that’s what matters. We’re not all the same, our bodies don’t all process carbs and fat the same, the most recent research is showing that pretty clearly. A light ketosis is also very effective and you won’t get that with low cal but high carb. Just don’t eat only steak and cheddar!

[Ploughingthrough]

Personally I think it's a recipe for disaster if you don't think you can stick to it long term. Which a lot of people can't. It is perfectly possible to lose weight without cutting out full food groups. I've had success with 16:8 like an above poster. I also eat between 12 and 8 most days and I eat healthy balanced meals without snacking inbetween. I've also cut booze. I have lost 15kg in 4 months and not finding it hard to keep things up because I haven't cut anything out other than bad habits.

[Tappering]

Low carbing can work well, but it relies on you sticking to it to keep the weight off.

Calories in/calories out (CICO) is effective for people who need to learn portion control and to encourage better eating habits.

You say that CICO won't work for you because you don't eat that much. But quantity doesn't always mean weight-gain. You can eat smaller amounts but if all of that food is empty calories then you will gain weight.

E.g. if you only eat 5 jam doughnuts all day, that's still a calorie intake of 1290 calories. A large glass of white wine is about 190 calories. So throw in two glasses on top of the doughnuts and that's a calorie intake of 1670, before you add in anything else that you might eat (such as crisps, or a chocolate bar).

If you are sedentary then that calorie intake isn't that far off from being your basal metabolic rate (the amount of calories that you body needs, at rest, simply to function). Without any exercise you wouldn't have to eat or drink much more, to start gaining weight.

I know it's hard - I have 5st to lose. But CICO has been really helpful for me to understand why I have been gaining weight, because I started properly tracking and weighing my food. Doing this encourages better choices - I know I can have a jam doughnut. But if I do then I won't be able to have a glass of wine in the evening because I won't have enough calories left in my allowance. If I want both, then I need to shift my arse and do some exercise to 'earn' the extra calories.

[277xo]

I’m doing the fast 800 (low carb, Mediterranean style food, fasting) at the moment and have lost a stone in just under 4 weeks. I’m finding it easier during lockdown as I don’t buy sugar/carby food or snacks and therefore can’t get any, and can’t be tempted by eating out or restaurants.

[MarshaBradyo]

Yanbu I’m finding it good during lock down. Stops mindless snacking on carbs.

[astrogirl99]

Hi OP. I feel you and sorry to hear it. You're going to get a ton of advice on here.

I can share my story only. I lost about 50 pounds across 2 years by ditching all the silly diet bullshit. I was always a chubby kid and blew up after high school.

After losing my patience with dieting, I ending up going for 3 meals a day, sticking to home-cooked stuff as much as possible. Like really old-fashioned. I cut back sugar to treats only occasionally - and again home-cooked if possible like a slice of homemade cake occasionally. it was literally the food I grew up on - post-war style meat and three (or four veg), pastas, curry and rice etc. No calorie counting- just good healthy stuff that filled me up. As much veg as possible.

It is actually amazing how much you don't feel like eating shit when you feed yourself three solid, healthy and nourishing meals a day.

The weight has stayed off for close to a decade now. I never think about food anymore (apart from in a healthy way, when I am actually hungry). Back in 2005 if you'd told me I would be able to stop the obsessive thoughts about food and weight, I'd never have believed you. Programs like carb-cutting, keto etc are just so unsustainable and the diet industry is a total scam. You deserve to not have food and your weight controlling your life - which is what incremental, achievable changes over time will do for you.

Look after yourself:)

[bridgetreilly]

Yes, do it. Eat lots and lots of green vegetables for fibre, and make sure to drink plenty of water (2-3 litres/day).

[GrumpyHoonMain]

If it worked then you wouldn’t have gained weight again. Try a balanced diet that doesn’t exclude any single food group.

[Colom]

Low carb is just so impractical long term. I also found success with intermittent fasting. I did the 5:2 and it's much, much easier to deny yourself a certain food two days per week. Knowing you can have it the next day keeps you going and your appetite will naturally reduce too. Carbs are not my friend either OP but I don't want a life without bread and potatoes - that's no life at all

[Ninkanink]

Please stop it with the excluding food groups thing. That is not what low carbing is about (if it’s done correctly, that is).

[dottiedodah]

I dont really know if this a diet as such but seems to work well for me .B/F boiled eggs or porridge ,lunch Ryvita with cottage cheese /lean ham /fish .Some fruit .Supper normal meal (not too many potatoes ) just a smaller portion of family meal served on a Breakfast size plate .Water / Tea /Coffee and so on

[MsTSwift]

Also it needs to work long term. My mother would go on these mad grapefruit and steak only diets ridiculous lose a few pounds then out back on!
Intermittent fasting is great as I still eat the nice food if dd makes a cream tea I have it. Also have meals on smaller plates helps with portion size

[Bloomburger]

It doesn't work, you've got fat again. You need to do something that you can carry on forever, (each time you diet your body adjusts and next time you have to eat less and so on and so on till you're trying everything and eating next to nothing) sort out your portion sizes and eat a range of all food groups. Still have sensible treats and exercise.