reducing carbs

[mysparkleismissing]

I'm on MJ and have hit a brick wall for the last 3 months.
I spoke to my supplier today and they suggested going up a dose (to 7.5mg but couldn't really justify why this would help) and reducing my carbs
It's the carbs thing I've never really looked at before tbh - I track calories, protien and fibre on NC - i'll switch fibre to carbs on my ap so I can see what's going on.
current allowences are (recently updated on NC)
calories - 1487
protein - 111g
carbs - 130g
any tips on working towards this lower carb approach would be appreciated - I tend to eat a piece of fruit/protien yoghurt for breakfast - salad or rice cakes with chicken/eggs/tuna for lunch with salad - occasionally a sandwich - and then a family meal in the evening
generally a protien shake mid afternoon with frozen fruit

Have you recalculated your tdee and deficit? I'm having 1100 a day to lose. There's days I have had 70-100g carbs. You could lose the rice cakes or sandwich. I have protein shake for breakfast with collagen and powdered peanut butter, today I had a chicken breast with peri sauce in airfryer, sautéed spring greens and stewed lentil and chickpeas in a bbq sauce for lunch then if I want carbs ill have it for 1 meal. Dinner I had pitta with lamb skewers. I often have chicken and veg for dinner. Snack could be high protein yoghurt. I've been on it a year and lost almost every week other than around 5 weeks altogether when I ate higher carbs. I'm bmi 23.1 9st 4.5lbs now and lost 4lbs this month after sticking to higher protein and low carbs.
Also drink more water if you don't already.

@mysparkleismissing I've been on restricted carbs for the four months since I started. So for me that has been none of the following - bread, potato, rice, pasta. None at all. Also obviously no cakes or pastry. On this basis, I haven't had to count calories at all and the weight has steadily come off. We've had delicious food in that time, all cooked from fresh. Would that work for you? (Are you eating any of those four with your family evening meal?)

I've been on MJ since April 24 and now on maintenance. I personally think carbs are really hard to reduce, harder than sugar or fats for me - a meal just doesn't seem complete without some potatoes, rice, pasta or bread. Particularly in the winter. I eat loads of veg and good amounts of protein but sometimes (often), i just want a chunk of crusty bread with my homemade soup or a few tatties with my chicken breast. They fill you up, they're a means to carry other food, they soak up sauces and they're comforting. However.... cutting them out has been absolutely necessary for me to lose weight and to maintain. When I do succumb, I invariably end up feeling a bit bloated and sluggish and see it on the scales the next day. If you struggle with reducing them, there are lots of substitutes such as using veg alternatives or different flours or nuts so worth exploring on-line for ideas (be aware, however, that cauliflower rice is pure evil, and stinks the house out for days. Even our dog won't go near it and he eats goose poo)

@KrankyKumquat agree completely have done this and it works 100💯, laughing re the cauli rice, have you tried asda microwave version,? It's great and doesn't stink, 🤣I had it last night with my curry.

130 grams of carbs is a high carb diet. You need a low carb diet.
111 grams of protein is good.

You need to switch the carbs for fat. For example eat smoked salmon, eggs, avocado, cream, olive-oil.

Avoid all grains, no rice, no cereals, no flour, no sugar.
Ditch the below ground vegetables (no potato) but eat plenty of above-ground green veg and salad.

Just want to add, eating carbs does the opposite of what MJ and thereby reduces it’s effect.

MJ reduces blood sugar but obviously eating carbs especially fast carbs like bread, pasta and rice increase blood sugar.

If you look up the Glycemic Index of foods you will see which foods spike blood sugar most, and note how white rice and bread are worse than table sugar!

i switch out carbs for veg basically, I had to because of diabetes which was a great motivator.

So if I’m making lasagna for DH and DD I save back some of the meat and red sauce and use that to stuff giant mushrooms or peppers and bake it at the same time.

If they’re having potato as a side I do a steam fresh microwave bag of veg for me and have the same protein as them.

Instead of crisps or other carb snacks I have boiled egg, cheese string, a spoon of nut butter, some veg crudités, Greek yogurt, cottage cheese…

Also, if no one else has already mentioned it you need to make sure you’re getting plenty of fluids and as much sleep as you can.

my weight loss always stalls when those 2 things are low. Water is an essential ingredient for fat break down (chemical process of lipolysis), healing muscles and preventing water retention.

Thank you for all the replies, I have a lot to learn i think.

Looking at my Nutracheck diary I am over on my carb allowance most days.... eak..... over the course of a week looks like I have 380g over my carb 'allowance'

Been much more mindful the past couple of days but realising I'm under calories significantly

Im really struggling with my sleep over the past couple of weeks even more so than normal 😪

Yeah sleep is one of my problem areas too, I average around 5 hrs a night normally and can function on that pretty well but if stressed or busy can easily find myself surviving on 3 hrs a night for a while till it settles.

it can be a big factor though, you’re more likely to want/need more carbs as your body seeks them out for quick fuel, you also produce more of certain hormones that can reduce weight loss and increase weight gain