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Hack My Carb Intake For Fat Loss. Do I need more Carbs?

Answered on August 19, 2014
Created September 07, 2013 at 12:44 AM

Im going to TRY to keep this short and sweet. Like me :) Im 23, 5'4" 135 pounds. Used to have severe adrenal fatigue/Hashimotos. Now its very mild adrenal fatigue, if any, and thyroid is normal with ARMOUR thyroid. Thanks to paleo, I've healed myself! I have been super low carb with out working out because of my adrenals, now Im moderate carb, between 80-100 Grams a day with lifting heavy twice a week, HIIT/circuit training one day a week and walking as much as possible, along with being a hairstylist that moves/walks most of the day.I intermittent fast twice a week and normally follow a 10/14 feeding schedule. (Eating between 8a-6p, some days 4p and fasting the rest) My carbs come from low sugar berries, apples and grapefruit. I eat grass fed meat, wild caught fish, pastured eggs, olive oil and coconut oil. No starchy carbs, No nuts, No dairy. I eat lots of non starchy veggies and a small amount of fruit in the morning or around work outs. Here is my question. I have had some days where I've had more fruit then others and a few splurges of dark chocolate/nuts. On the days that I eat a little more fruit/carbs, I feel SO much better and fuller longer then on the lower carb days. On the lower carb days I feel more tired, more hungry. Is it possible that I need more then 100 carbs a day? I am looking to loose fat and get some lean muscle. Has anyone experienced better fat loss with more carbs? Should I still stay away from starchy carbs for fat loss with my activity level? Would I benefit from a carb cycle?

Any help would be GREAT!

C14d6e1b6f422db7bb2488d60f8e10c3

(185)

on September 07, 2013
at 01:28 AM

Thanks for the help. I usually have eggs, veggies and fruit Post work out. Pre work out is usually protein like chicken or protein shake and berries. I eat a half of avocado on a salad every day. I actually track right now. Im at about 80-100 carbs a day, 100 grams of protein and 75-80 grams fat. Im considering doing a carb refeed day once a week on a heavy lift day and then keeping around 80 carbs the rest of the week. Sometimes I dont do very well with nuts.. too much phytic acid or somthing. opinions??

70895d2c0cd528713ffbebc052175052

(144)

on June 07, 2012
at 07:35 PM

sarah J- Did you ever try the carb refeed? I'm interested to know how that went for you. I'm a small woman like you and I'm eating relatively the same way. For the most part, my body likes about the same carb range but about halfway into the week I feel like I need a big boost carb wise...I don't quite think I've gotten the carb re-feed figured out but think your banana/sweet potato plan sounds very smart. Let us know! good luck to you, Juni

F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on April 28, 2012
at 02:56 AM

@sarah J: I like to keep things simple. I get my carbs from fruit, sweet potato, and white rice, and just try to maintain an average daily amount that supports my level of activity. Right now, that's about 100g/day. That seems to keep my glycogen stores full enough to get me through my workouts. I've found that as my fitness has improved and I get better adapted to a low-carb diet, the less sugar I need to burn during exercise. The point of a refeed, as I understand it, is to force glycogen stores to get bigger just by the sheer volume of carbs to prepare for an endurance event.

C14d6e1b6f422db7bb2488d60f8e10c3

(185)

on April 28, 2012
at 12:48 AM

Im thinking of doing a carb refeed (Mark sission) style once a week. On a heavy lift leg day, having a banana and sweet potato with my post work out meal. and a sweet potato with lunch. Low fat high carb and then keeping carbs 80-90 the rest of the week. Opinions?

9ba98ff40c0c4045be98682fa3e4d819

(141)

on April 26, 2012
at 10:16 PM

I rely heavily on avocados and nuts for my fat sources. The rest of my fat intake usually is supplied by fish and eggs. Avocados are usually a economical and the perfect addition to salads. Add a few scoops/spoons of fresh avocado to cucumber, tomato scallion/onion and salad greens. Watch out for oils and salt used in processed or packaged nuts. Better to consume raw nutmeats or dry roasted. Watch portion control with nuts. Never more than a palm full for a serving.

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2 Answers

1
7fb4e9fb1162999cdd5099fee49dd0a7

on April 26, 2012
at 02:13 PM

Howdy Sarah.

You're probably over analysing this... or not enough.

I like results, so in order to get the shortest feedback loop I'd go with the following - more fats. You're depleting your glycogen stores quite frequently through the intermittent fasts & physical activity. Give your body access to more energy stores. Maybe think about adding avocados, nuts (use as a garnish, not a meal), or more animal fats. I'd also consider taking the fasting down to once a week. There's a fine line between zeroing your gauges & knocking yourself into a fat-storing, starvation survival mode.

If you don't notice favorable results with this approach within a week - start tracking. What do your macronutrient percentages look like on the daily, and on the week.

Lastly, what are you consuming pre/post workout (if anything)? Consider an instant glucose source post workout. I'm personally a big fan of 30 grams of protein mixed with 330ml (a small carton) of 100% coconut water.

Keep us abreast of how you get on.

9ba98ff40c0c4045be98682fa3e4d819

(141)

on April 26, 2012
at 10:16 PM

I rely heavily on avocados and nuts for my fat sources. The rest of my fat intake usually is supplied by fish and eggs. Avocados are usually a economical and the perfect addition to salads. Add a few scoops/spoons of fresh avocado to cucumber, tomato scallion/onion and salad greens. Watch out for oils and salt used in processed or packaged nuts. Better to consume raw nutmeats or dry roasted. Watch portion control with nuts. Never more than a palm full for a serving.

C14d6e1b6f422db7bb2488d60f8e10c3

(185)

on September 07, 2013
at 01:28 AM

Thanks for the help. I usually have eggs, veggies and fruit Post work out. Pre work out is usually protein like chicken or protein shake and berries. I eat a half of avocado on a salad every day. I actually track right now. Im at about 80-100 carbs a day, 100 grams of protein and 75-80 grams fat. Im considering doing a carb refeed day once a week on a heavy lift day and then keeping around 80 carbs the rest of the week. Sometimes I dont do very well with nuts.. too much phytic acid or somthing. opinions??

0
F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on April 26, 2012
at 05:04 PM

There's anecdotal evidence (low carb forums) that adding carbohydrate can accelerate fat-loss or break a stall. No clinical evidence, though.

C14d6e1b6f422db7bb2488d60f8e10c3

(185)

on April 28, 2012
at 12:48 AM

Im thinking of doing a carb refeed (Mark sission) style once a week. On a heavy lift leg day, having a banana and sweet potato with my post work out meal. and a sweet potato with lunch. Low fat high carb and then keeping carbs 80-90 the rest of the week. Opinions?

F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on April 28, 2012
at 02:56 AM

@sarah J: I like to keep things simple. I get my carbs from fruit, sweet potato, and white rice, and just try to maintain an average daily amount that supports my level of activity. Right now, that's about 100g/day. That seems to keep my glycogen stores full enough to get me through my workouts. I've found that as my fitness has improved and I get better adapted to a low-carb diet, the less sugar I need to burn during exercise. The point of a refeed, as I understand it, is to force glycogen stores to get bigger just by the sheer volume of carbs to prepare for an endurance event.

70895d2c0cd528713ffbebc052175052

(144)

on June 07, 2012
at 07:35 PM

sarah J- Did you ever try the carb refeed? I'm interested to know how that went for you. I'm a small woman like you and I'm eating relatively the same way. For the most part, my body likes about the same carb range but about halfway into the week I feel like I need a big boost carb wise...I don't quite think I've gotten the carb re-feed figured out but think your banana/sweet potato plan sounds very smart. Let us know! good luck to you, Juni

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