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TOPIC: Carb grams for weight loss

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February 1, 2013 7:54 AM
Hello all..

about 3 months switching primal.. i can't say I've been perfect the whole time, but pretty decent for a beginner lol.. Anyway, just wondering how you aim your carb grams for weight loss. I really don't have much body fat to lose, but I am thinking I will have to keep my carbs under 100 grams to see the results I want.

Wondering what everyone else's experience were when you were at the last 5 lbs or few % body fat .
February 1, 2013 8:07 AM
It varies. Not just from person to person, but with other factors as well. I never kept track of anything for the first 135lbs I dropped but after having tracked for awhile now, I bet I was probably well over 100 grams/day (probably even over 150g/day) for most of that weight loss. And that was with minimal exercise and activity.

Now, with the last 15-20lbs, it seems I have to eat around 50g/day with moderate activity, to see any progress at all. I've been eating rather clean the last three weeks and haven't even come close to seeing my lowest weight/BF% that I had, before I loosened up for a couple months (and gained back 7 or 8lbs).

So, I say: Under 100g/day is a good place to start. Keep bringing it in lower if you get nowhere after a few weeks until you see some progress.
Edited by strychnine7 On February 1, 2013 8:09 AM
February 1, 2013 8:19 AM
agreed staying under 100g is good start for a steady weight loss, under 50g is for fast effortless weightloss , but staying 50g or less I find super hard , I usually try to stay around the 80g area...I lost 6 pounds and 3% BF over 8 weeks that way along with strength training of course.happy
Edited by jennaworksout On February 1, 2013 8:19 AM
February 1, 2013 8:25 AM
I started to drop weight really quick when I dropped my goal to carbs 50g and sugar 25g. I still have been averaging about 75g of carbs per day and I lost 3.2 lbs last week. (If I'd be a little more strict and give up my coffee/creamer and my cashews, I'd easily be at 50g per day. *my next goal*). I originally had my carbs set at 100 and was only dropping about 3 lbs per month.
February 1, 2013 8:34 AM
I had the same trouble. I now aim to not exceed 75g a day, but that's a WORST case scenario. Honestly, I dropped my carb g's to around 50 and increased my fat intake and I experienced feeling fuller, burned more stored fat, and just overall feeling much better. My daily goals are currently:
56g - carbs
108g - fat
75g - protein
(around 1500 total cal)

This past week, I was able to "unstall" my plateau and lose 3lb. Trust in fat!
February 1, 2013 8:34 AM
Check out Mark's Daily Apple for the Carbohydrate curve.

To quickly summarize it,

25-50 g Ketosis
50-100 g weight loss sweet spot
100-150 g effortless weight maintenance
150-up insidious weight gain

I try to stay around 80g or less, and keep my sugar around 25-30g. I also focus on keeping my protein and fat up to about 100 g each.
February 1, 2013 9:03 AM
I also have been trying to keep it under 100g, but in the past when I kept it below 50g, my weight loss seemed much easier.

Now, I am on a strength training program and wondering if i should stay around 100g, or still drop under 50g for fat loss? Will I still be able to increase muscle mass like I want to while still losing fat?
February 1, 2013 9:11 AM
50-100g is ideal for weight loss. I try to stick to 75g or less.
February 3, 2013 12:16 PM
Under 50. Some go for under 30. If you have more, than only post-workout.

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