Exercise and low carb

[filthyanimal]

I've been low-carbing for over a year now and have lost 6.5 stone. Still want to lose a bit more, my BMI is still about 31. I started running last year and had been running about 15k a week. However I've really upped my distance (doing a 100k in October challenge), and am running between 25 and 30k a week now.
The problem is I'm getting much more hungry. I had a good pattern of eating, losing weight consistently at about half a stone a month, but now I'm losing more quickly, I'm hungry a lot, and I'm getting tired, too. I think I need to eat more, bit I'm struggling to do this. My appetite isn't great, despite the hunger: I'm eating my normal meals and can't manage more, even though I feel like I ought to.
I'm just wondering whether I ought to add in some complex carbs: have some oats, or pulses, or something?
Any thoughts, please, friends?

What do you eat in a typical day and how many calories are you having? Are you looking at macros too?

I eat scrambled eggs with butter for breakfast.
Full fat yoghurt with walnuts for lunch.
Meat and low carb veg for dinner, with added fat.
It's worked for me well for a year, but I feel like I need to increase, but not sure how.

You've done amazingly well to turn things around, especially if you've been doing it alone. You don't say what the portion sizes are or how many calories you are having or your current weight and height.

With all the exercise you are doing it's no wonder you are hungry - you're running on empty and it's not good for you and certainly not long term. I'm not qualified in this area, but I think you should be eating more and having more protein and veg - i.e. not just yoghurt at lunchtime - and having some unrefined carbs such as potatoes, brown rice, sweet potatoes, oats.

Find out your TDEE and reduce your caloric intake so that you have a small deficit every day. You should look to build some lean muscle - through adding weight training and resistance exercise. Book a few sessions with a PT who can give you sports nutrition advice or join a gym.

I've lost over a stone and a half this year and am now a healthy BMI. I had thought low carb was the only way I could lose the weight I'd put on. I was wrong: I do three weights sessions a week of about 45 mins include warm up and stretching afterwards. I'm eating more food than I have for years, but it's not heavily processed stuff and I count calories and macros. I'm now slimmer and in better shape than I was when I weighed about 10lbs less than I do now because I have more lean muscle and less body fat. I try to do 12,000 steps a day too, running isn't for me as I have a dodgy knee which it aggravates - lots of walking is find though.

Thank you for that, a really thoughtful reply.
I am reluctant to go back to calorie counting: I have some issues around food and obsession and bingeing, and am nervous not to return to that unhappy place.
I think I will look at it with curiosity and try to trust what my body is telling me: I'm hungry, I need to eat more, and not be afraid to do it.

I'm trying to eat some porridge for lunch, with some almond butter, but my body is just saying no: I've got really hot and feel sick!
This is so frustrating, I don't know what to do!

Given what you have said about past food issues, I'd say it's not your body that's saying no, it's your mind. You've avoided facing up to the issue(s) and fixated on something different instead? Food is fuel and we should eat only what our bodies need. Changing things up is good for you and won't undo all the hard work you've put in to date. What about trying something completely different instead? Yoghurt and porridge are fairly bland and similarly textured. Cooked chicken or ham with spinach salad and some brown rice or baked sweet potato? There's some research I've read, can't remember where, that chewing food with more texture is more pleasurable and satisfying.

@filthyanimal

I think it's simple, really - you need to eat more! It doesn't have to be high carb food like rice (and that would undo all the good work that low carbing has been doing in general). But quantities of low carb food. For a start, I'd eat more at lunchtime than just yoghurt and nuts. Similarly at breakfast, if you normally have 2 eggs scrambled, up it to four - and also make sure you're getting plenty of fat with it. As well as cooking them with butter, you could try adding some cheese.

You've done really well with the weight loss, and the exercise is hugely impressive! It's not really surprising that you're tired though - and you do need to keep your body fuelled. It's protein and fat that will do this for you.

One other thing to consider would be taking a good quality vitamin/mineral supplement - especially something like Vitamin D.

It's calorie deficit that leads to weight loss. Eating carbs will not undo the "good work" of low carbing.

What's that for?

I did post this in the low carb section as I specifically wanted advice in relation to low-carbing.
Thanks BIWI- I had 3 eggs this morning with more butter, and that definitely helped fuel me better in the morning. Wondering what to add to lunch to bulk it up a bit now: some cream in with the yoghurt perhaps? Feel like I ought to have some veg in there too.

Please read this OP. I've lost weight through eating a low carb and low calorie diet myself. I'm no longer convinced it's the answer.

Ignore that site @filthyanimal! It's really outdated advice.

Anyway, glad you felt better fuelled today. I'd definitely think about adding some cream to your yoghurt and see if that helps.

@wowfudge

There's so much wrong with the advice on that site that I don't even know where to start.

You can give me the humphy face as much as you like, but it's plain wrong and doesn't reflect the latest science.

It's NHS advice last reviewed in January. Which bits are you saying are wrong? And do you have links to the latest science?

That NHS link is a good laugh isn't it? I like the bit about we all need to eat more fruit and vegetables.

Here's one bit that's risible:

What's the role of carbohydrates in exercise?

Carbohydrates, fat and protein all provide energy, but your muscles rely on carbohydrates as their main source of fuel when you exercise

Unless you're fat-adapted, in which case your body will burn laid down/bodily fat for fuel

Muscles have limited carbohydrate stores (glycogen) and need to be topped up regularly

Whereas when you're fat-adapted, you have more than enough body fat to burn for fuel - even endurance athletes with very low body fat

A diet that is low in carbohydrates can lead to a lack of energy during exercise, early fatigue and delayed recovery

Yes that's true, until you become fat-adapted, in which case you will have plenty of energy and won't be tired.

Loads of research/science to support this by Drs Phinny and Volek - try reading their book 'The Art and Science of Low Carbohydrate Performance'

I'm definitely fat adapted, but I am also definitely tired and hungry!
Made some cheese and almond crackers today, added extra butter to my soup. Feeling better already.
I can't run on empty: well, I can, but not consistently over a few weeks as I am doing now. I pretty much always run fasted: last meal about 6pm and run before breakfast the next day.
Hopefully increasing calories will fuel my runs better and give me more energy.

That should help - plenty of fat and protein. If you can get hold of the book I recommended it's really worth a read.

I would try a protein shake after the run. I was like this after taking up climbing and resistance training and shakes really helped. Try to work the carbs in your around them if possible.

@filthyanimal I'm a LC runner. Although that sounds much fancier than my actual slow jog shuffle. I found myself questioning myself just this morning. Thankfully not feeling that I ought to eat more carbs. But started to wonder about eating more before my longer runs.

Reminded myself that I achieved a couple of decent PBs in October. Eating the same as I am now. And all runs fasted. I felt strong and able.

November and December, less so! Nothing has changed except my head space! I don't like these dull dark days.

Decided to change nothing. Except maybe keep an eye on my salt/electrolytes before I run

Hope you are doing ok. And found yourself a happy medium. Congratulations on the massive weight loss achievement!!

I find when I’m working out a lot the only thing that stops me feeling starving is upping my protein. When I make sure I get adequate protein in each meal I’m not hungry in between meals and don’t wake up starving