I’ve decided I’m going to go either real low carbs or no carbs to help lose more weight. I’ve been enjoying more vegetables; and I actually like them more than I thought. I drink a lot of water throughout the day all the time also. Cutting way back on beer too since they have carbs and sugar.
Thank You folks
First, I'd ask myself what's my baseline body composition? What's a good body fat percentage for me and what's my body weight at that body fat percentage? Let's say I'm currently at 25% body fat and I'd like to be at 17% where I once was. Lets say I need to lose 15lbs to get to my goal. 1 lbs of fat contains 3,500 kcal. That means I must burn 15x3,500 kcal or 52,500 kcal.
In order to burn body fat you must burn more calories than you take in. Let's say you need 2,500 kcal a day. You reduce your caloric intake to 1,500 kcal per day. You should roughly burn one pound of body fat every 3.5 days.
This works for people with a properly functioning metabolism. For those who have metabolic issues it gets a lot more complicated and they need to pay great attention to what they eat, when they eat, and how often they eat.
Low carb is certainly effective but so poorly defined that the term is meaningless without a number attached to it. I know people to whom 200 g carbs a day is low carb. For others 50g could be to much and will make weight loss impossible. I'd say start with no more than 50g of carbs a day. Over time you can assess how many carbs you can consume without gaining weight.
I'm certainly not against a good amount of protein and fat but you can overdo both. If you have kidney issues you should consult a nephrologist and a dietician as kidney damage causes clearing issues of protein that become eventually very serious.
No-carb foods are animal and plant protein and fat, and undigestible fibers. Look into konjac. Vegetables are mostly made from carbs but since they consist mostly of water they are, with some exceptions, simply not carb-dense. An example of a 0-carb food would be konjac.
Another thing: Don't starve yourself in an effort to lose weight. Your body is smart and will push your metabolism into energy conservation mode, making weight loss difficult.
Increased physical activity will boost your metabolism. Run 15 minutes every day. It will make a difference.
One more thing. If you are trying to lose weight, it's easier if your pancreas doesn't secrete insulin all day long. With intermittent fasting, shoot for at least 14 hours fasting during every 24-hour period, you are not exposed to the same quantities of insulin as if you were eating every couple hours. Insulin makes you store excess blood sugar as body fat. You will actually use your blood sugar up as energy source and after about 12 hours you will dip into your body fat for energy. That's why intermittent fasting can lead to consistent weight loss.
