There is brand new article detailing carb vs fat in the news. Article showcases results published in JAMA and basically says pick one or the other and stick with it to lose the same amount. Maybe you just need to pick the low fat diet instead of the low carb diet.

Anonymous wrote:How do I find happiness?

Quite easily actually,

A typical meal is a serving of really fatty cut of meat with leafy veges like collard greens, spinach, or kale.

If I eat dessert, it's usually something I make - and I minimize sugar and maximize the fat content.
Or I go the easy route and get full fat yogurt with a little bit of fruit.

If I eat carby veges, it's usually a very small serving of sweet potato with butter.

I don't miss eating low quality bread, pastas, and desserts.

oh and p.s. one of my go to meals is home made bolognese.

I eat it with "zucchini pasta" which is basically zucchini spiralized and sauteed in butter.

How do I find happiness?

Quite easily actually,

A typical meal is a serving of really fatty cut of meat with leafy veges like collard greens, spinach, or kale.

If I eat dessert, it's usually something I make - and I minimize sugar and maximize the fat content.
Or I go the easy route and get full fat yogurt with a little bit of fruit.

If I eat carby veges, it's usually a very small serving of sweet potato with butter.

I don't miss eating low quality bread, pastas, and desserts.

Eat carbs! Choose whole grain v. white flour. Whole fruits instead of juice. Don't eat carbs alone--always pair them with fat and/or protein to lower the glycemic index.

And my approach is to be more mindful and careful. I choose the really great bakery dessert and have one slice, or the homemade cookie and eat one, rather than the bag of pretzels or chips. Quality over quantity. Savor what you eat.

https://www.vox.com/science-and-health/2018/2/21/16965122/keto-diet-reset

This might sound great, but what’s often lost in all the boosterism is that this is still just a hypothesis. And most studies of ketogenic and other very low-carb diets suggest they don’t actually outperform other kinds of diets in the long run when it comes to weight loss.



When you look at head-to-head studies comparing low-carb diets to other kinds of diets, weight loss on a very low-carb diet can be a little more dramatic in the short term, but by the one-year mark, all diets perform equally miserably.

This seminal randomized trial, published in JAMA in 2007, involved 300 women and measured their weight loss on the Atkins diet compared to the Zone, Learn, and Ornish diets. The researchers found that while women on Atkins shed a few more pounds, the weight loss on low-carb diets was “likely to be at least as large as for any other dietary pattern” and “the magnitude of weight loss [on Atkins] was modest, with a mean 12-month weight loss of only 4.7 kg.” In other words, Atkins wasn’t meaningfully better than the other diets.


Other big studies comparing popular diets of different macronutrient compositions, like the one I mentioned above, consistently suggest that the very low-carb approach isn’t a sustainable solution for weight loss. A review of the research on weight loss for different types of diets, published in the Lancet in 2015, found that people on low-carb diets lost 1 kilogram of additional weight after one year compared to people on low-fat diets — again, a marginal difference.

Still, in the short term, low-carb diets like keto can sometimes help people lose more weight because they cause rapid water loss, which gives people the impression they’ve lost fat. “This happens because low-carbohydrate diets deplete stored glycogen, and glycogen binds large amounts of water,” explained obesity researcher Stephan Guyenet.


Another reason very low-carb diets seem to help with weight loss initially is that there’s some evidence they’re effective for appetite control, “so most people actually eat fewer calories than they would on most other diets,” said Guyenet, adding: “The evidence supporting this isn’t great right now, but that seems to be where it’s going.”

But again, these benefits seem to disappear in the long run, probably because very low-carb diets — like many other fad diets — are hard to stick to. In our food environment, it’s extremely difficult to avoid eating foods like bread, cookies, or pasta for months on end. As Guyenet wrote on his blog:

The more extreme a diet, the harder it is to adhere to, and the ketogenic diet is extreme. “But wait”, you say, “I’ve been on the ketogenic diet for five years and it’s easy!” That may be true, but randomized controlled trials don’t lie. The average person can’t even stick with the diet for six months, as judged by urinary ketone levels. The minority of people who find it easy, get good results, and stick with it are the ones who write about it on the Internet.

Anonymous wrote:

Anonymous wrote:As someone on Keto right now, I live miserably, two or three months out of the year, so that I can eat and drink all the carbs I want the other 9-10 months.

Dieting isn't supposed to be fun or easy, but if you want the results you gotta put in the effort.

So how much do you lose on Keto in two or three months? Does it take 9 months to put back on the weight?

Generally 30 pounds or so. I go hardcore: 600-800 total calories a day and 60-90 minutes of intense exercise and 60 minutes of light/moderate exercise per day. I'm usually running around a 1,400 calorie deficit.

And yes, 9 months later I'm back up 30 pounds like clockwork because I eat everything and anything I want for those 9 months, though I do still exercise.

And yes, before all of you jump on me because yo-yoing isn't healthy, it's really not about health at all, it's about being able to eat delicious food that is horrible for me and drink 24 beers in a weekend without weighing 400 pounds.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I finally began food journaling and choosing healthier options. In the month I've been trying I lost ten pounds of fluctuating weight. The better food decisions made an impact but I'm not necessarily eating an always healthy and lower carb way (Dr. recommended Paleo).

It's clear I need to cut down carbs. I lost a lot of weight seven years ago (20+ BMI points) and that made the difference.
But carbs make me SO happy.

Low carb people, How do you live life like this?

I'm not currently low carb, but when I am for long periods of time for dieting, I do one heavy carb day. I also allow one treat meal that may include some carbs.

So does this 1) Derail your diet? do you keep losing weight?
2) Can you do the one day per week and then Stay carb free for 6 more days?

1) No, it keeps me on it. I look forward to the high carb day and treat meal so push on fairly low carb during the week. Yes, I keep losing weight because the other days I eat below my maintenance calories.

2) Sure, why not? I'm not keto, just lower carb, and not too strict about how staying under a certain amount. Just count calories to stay within a range and make sure to get adequate protein. The fat and carbs vary daily, but I find higher-fat and lower-carb to be more satiating. It's called flexible dieting.

What kind of calories per day are we talking? Would you mind sharing height, weight, and calories?

Sure.
5'4" Female, Age 39
CW: 136
GW: 125-ish
Maintenance calories are around 1550. Deficit of 20% is 1250 calories.
Because I lift weights 3-5x/week, my target protein is 120-135 grams (480-540 calories). That leaves 770-710 calories for fat and carbs. I used to be very strict on meeting a certain amount of each, but now I just go by how I feel, but it is generally low carb. If I had a really tough leg workout and feeling drained, I might eat oatmeal in the morning, but not daily (not because I can't, just because I'd rather leave room for something fatty like cheese later in the day).

The calories were calculated on a few online calculators and they come out roughly the same. The idea of flexible dieting is here - http://www.ironmagazine.com/ebooks/Guide_to_Flexible_Dieting.pdf

Thanks a ton

Don't cut out carbs. Just eat in moderation. It's better to eat carbs earlier in the day (like lunch) so your body has time to burn it off.

I love carbs and enjoy nothing more than a heaping plate of pasta covered by my own homemade sauce, replete with whole mushrooms and garlic-y goodness.

I run almost every day, and carbs give me the energy (and some of the incentive) to do this.

Don't give up carbs! Increase your activity so that you can enjoy your food AND enjoy the pleasure of feeling your strong muscles work.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I finally began food journaling and choosing healthier options. In the month I've been trying I lost ten pounds of fluctuating weight. The better food decisions made an impact but I'm not necessarily eating an always healthy and lower carb way (Dr. recommended Paleo).

It's clear I need to cut down carbs. I lost a lot of weight seven years ago (20+ BMI points) and that made the difference.
But carbs make me SO happy.

Low carb people, How do you live life like this?

I'm not currently low carb, but when I am for long periods of time for dieting, I do one heavy carb day. I also allow one treat meal that may include some carbs.

So does this 1) Derail your diet? do you keep losing weight?
2) Can you do the one day per week and then Stay carb free for 6 more days?

1) No, it keeps me on it. I look forward to the high carb day and treat meal so push on fairly low carb during the week. Yes, I keep losing weight because the other days I eat below my maintenance calories.

2) Sure, why not? I'm not keto, just lower carb, and not too strict about how staying under a certain amount. Just count calories to stay within a range and make sure to get adequate protein. The fat and carbs vary daily, but I find higher-fat and lower-carb to be more satiating. It's called flexible dieting.

What kind of calories per day are we talking? Would you mind sharing height, weight, and calories?

Sure.
5'4" Female, Age 39
CW: 136
GW: 125-ish
Maintenance calories are around 1550. Deficit of 20% is 1250 calories.
Because I lift weights 3-5x/week, my target protein is 120-135 grams (480-540 calories). That leaves 770-710 calories for fat and carbs. I used to be very strict on meeting a certain amount of each, but now I just go by how I feel, but it is generally low carb. If I had a really tough leg workout and feeling drained, I might eat oatmeal in the morning, but not daily (not because I can't, just because I'd rather leave room for something fatty like cheese later in the day).

The calories were calculated on a few online calculators and they come out roughly the same. The idea of flexible dieting is here - http://www.ironmagazine.com/ebooks/Guide_to_Flexible_Dieting.pdf

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I finally began food journaling and choosing healthier options. In the month I've been trying I lost ten pounds of fluctuating weight. The better food decisions made an impact but I'm not necessarily eating an always healthy and lower carb way (Dr. recommended Paleo).

It's clear I need to cut down carbs. I lost a lot of weight seven years ago (20+ BMI points) and that made the difference.
But carbs make me SO happy.

Low carb people, How do you live life like this?

I'm not currently low carb, but when I am for long periods of time for dieting, I do one heavy carb day. I also allow one treat meal that may include some carbs.

So does this 1) Derail your diet? do you keep losing weight?
2) Can you do the one day per week and then Stay carb free for 6 more days?

1) No, it keeps me on it. I look forward to the high carb day and treat meal so push on fairly low carb during the week. Yes, I keep losing weight because the other days I eat below my maintenance calories.

2) Sure, why not? I'm not keto, just lower carb, and not too strict about how staying under a certain amount. Just count calories to stay within a range and make sure to get adequate protein. The fat and carbs vary daily, but I find higher-fat and lower-carb to be more satiating. It's called flexible dieting.

What kind of calories per day are we talking? Would you mind sharing height, weight, and calories?

Anonymous wrote:Cheese?

This is what I was going to say and is clearly the correct answer.

Anonymous wrote:

Anonymous wrote:I don't really find my happiness through food. But even when I do, it's not carbs. I love the smell of cucumber, my dog makes me happy, even though it's bad for the environment I love the smell of fireplaces, my daughter makes me happy, etc.

Can you get your happiness from places other than food?

If that works for you, great, but the idea that food should be just a generic thing rather than pleasurable just seems wrong to me. Focusing on high quality and small portions though is helpful.

I eat for the fuel. Every so often I eat something amazing and love it, like dim sum, or seafood or a really amazing steak, but these things are less than once a month. I'm just not looking to food for happiness.

Anonymous wrote:I don't really find my happiness through food. But even when I do, it's not carbs. I love the smell of cucumber, my dog makes me happy, even though it's bad for the environment I love the smell of fireplaces, my daughter makes me happy, etc.

Can you get your happiness from places other than food?

If that works for you, great, but the idea that food should be just a generic thing rather than pleasurable just seems wrong to me. Focusing on high quality and small portions though is helpful.

I don't really find my happiness through food. But even when I do, it's not carbs. I love the smell of cucumber, my dog makes me happy, even though it's bad for the environment I love the smell of fireplaces, my daughter makes me happy, etc.

Can you get your happiness from places other than food?