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No you don't have to.
Pro
It is diet and it is about a caloric deficit if you want to lose weight. Carbs or not doesn’t really matter
Chief
there’s a HUGE difference between saying eat healthy and low carb. your carb intake and protein intake should be about the same.
Ketosis isn’t healthy!
can we stop associating eating healthy with zero carbs ?
Rising Star
Is 155lbs at 5’7” even fat?
I’d focus more of getting adequate protein and not so much on reducing carbs. Calories overall will have a more meaningful long term impact than carbs alone.
Rising Star
Absolutely not. You need a balance of all the macros. The very low carb/no carb thing has been thoroughly debunked scientifically (plus it’s not sustainable for most people). In the most basic sense, weight loss is calories in < calories out. The key is eating in a way that puts you in a calorie deficit while still giving you enough energy. While some people do this by cutting carbs, it’s not necessary.
Carbs are fine and will help with workouts, mood, and sleep. Carbs also spare protein, so as you increase carbs, you need less protein. Just try to get them from fruits, veggies, whole grains, potatoes, etc (yes whole grains are also fine) and not from straight sugar and you’ll be good to go.
People who see weight-loss benefits from low carb are really seeing results of a calorie deficit, which you can anyways do without eliminating carbs. Eliminating carbs is just a simple way to cut calories, but is totally unnecessary and potentially counterproductive for certain people if it makes the diet hard to adhere to or ruins your mood/workouts.
Chief
No and did you completely cut off carbs or did you ease into?
Carbs are one of things that you start to tune more precisely if you are a serious athlete. Focus on getting the right amount of calories / protein, and avoid processed foods/added sugars. Creating a healthy lifestyle that works with your goals and you can adhere to long term is more important than following the latest fad nutritional advice.
I highly encourage you to chat with a nutritionist. The ketocrazies will come for me if I say more.
How many carbs exactly is low carb? That will entirely make or break if this is a sustainable option for you.
That is very low. If you’re lifting weights 1-3x a week, you can probably do 50-150 grams carbs tbh. But if lower makes you feel better, it’s probably an electrolyte supplement will help. I eat lower carb but carbs in evening do help with sleep. Even a small amount like 1/2 cup blueberries
Your body uses carbs as a primary energy source. You need them to function. Eat more protein and better sources of carbs.
Rising Star
Try focusing on high protein vs low carb. You’ll eat less carbs but not necessarily low. You need some to function.
carbs are just fine for you, as long as you're making them useful carbs, like whole grains, which will help you feel fuller for longer because they take more time to digest. No idea where this "carbs are bad" mindset comes from, it's nonsense.
Eat enough grams of protein for your goal weight and lift more weights. If goal weight is 150lbs, eat 150 grams of protein daily. It will be very satiating. Example **150 grams = 4 whole eggs (30 grams) , grilled chicken= weigh on a food scale in ounces (4oz=25 grams), so 16 oz chicken daily, or lean ground beef for half, protein shake=30 grams
Then eat lots of veggies, real carbs like baked potato, squash, beans, big salads, eat an avocado for good fats. Berries and yogurts (low sugar) are great too for a treat.
Drink 80oz water a day. Add electrolytes as low card will deplete your sodium potassium magnesium and make you have headaches if you’re not replenishing.
Have a strong why. Life is a journey and you’re worthy of feeling good in your mind and body.
Start with the mindset. Don’t be afraid of journaling, therapy etc. if needed. Get sunlight, walks, and sleep to destress.
Good luck!
* not a doctor and the above is not medical advice
I drink a non lactose protein shake from fair life brand because lactose bothers me. They’re 30 grams each. They help. I get them at Costco but prob available other places.
I’m 32F and it’s also not easy for me but when I do eat more protein, I am less hungry to eat junk crap and non nutrient foods. It keeps me at the weight I prefer.
Not perfect, have to allow for some life grace and also enjoy special events. But eating enough protein helps my overall health even with crazy hormone changes women go through in life 💕
For women, highly recommend DrMindyPelz book menopause reset. She talks about peri and menopause hormone life stages and nutrition. Good YouTube channel info too.
Read the ingredients and focus on Whole Foods vs any other type of diet label. Little changes go a long way