random low carb question

[maccaz]

Hey all, just started on a low carb diet, (not following any specific diet plan) only 2 days in, keeping carbs to less than 30gm per day and am having trouble meeting my maintenance minus 500 calories.

Seem to be full most of the time and yesterday only managed to eat around 1500 calories yesterday, and looks like its gonna be similar today. Because my diet used to feature a large amount of carbs, cutting these out and replacing them is not quite making up the calories. not too worried about losing some muscle as i'm not working out at the moment and am just using the diet to ditch a little weight before i get back into full time training in around 4-5 weeks.

1. At roughly what point will the calories be so low that my body will try and hold fat? may just push myself to eat more if eating too few calories is gonna slow down cut.

2. After my 30gm max of carbs, what ratio fat:protein should I be eating?

sorry about noob questions haha first time taking diet seriously have no clue. thanks in advance.

[Flex]

There's a bit more to low carb diets than just cutting the carbs out. At less than 30g a day your talking ketogenic and it's too complicated to list everything in a forum that you need to be doing. There's whole books on the subject so it might pay to do some research and follow a properly structured keto diet that includes an appropriate training program.

These guys are good for keto diets and training plans - http://www.t-nation.com/

If you want to wing it and not do it properly just work out your protein needs based on lean mass and go from there.

You'd need a between 2 to 3grams protein per kg lean mass, so if you bodyweight is 100kg at 15% bodyfat = 85kg lean mass x 3 grams protein = 255grams protein

x 4 calories/gram = 1020 cals

+ 30g carbs x 4 cals/gram = 120 cals

= 1140 cals

1500 - 1140 = 360 cals /9cals/gram of fat = 40 grams of fat/day - so 255g protein/30g carbs/40g fat

If you only do 2g protein/kg = 170g protein =680cals which means an extra 340cals from fat so about 37grams more, so 170g protein/30g carbs/77g fat

[tomsammce]

There's a bit more to low carb diets than just cutting the carbs out. At less than 30g a day your talking ketogenic and it's too complicated to list everything in a forum that you need to be doing. There's whole books on the subject so it might pay to do some research and follow a properly structured keto diet that includes an appropriate training program.

These guys are good for keto diets and training plans - http://www.t-nation.com/

If you want to wing it and not do it properly just work out your protein needs based on lean mass and go from there.

You'd need a between 2 to 3grams protein per kg lean mass, so if you bodyweight is 100kg at 15% bodyfat = 85kg lean mass x 3 grams protein = 255grams protein

x 4 calories/gram = 1020 cals

+ 30g carbs x 4 cals/gram = 120 cals

= 1140 cals

1500 - 1140 = 360 cals /9cals/gram of fat = 40 grams of fat/day - so 255g protein/30g carbs/40g fat

If you only do 2g protein/kg = 170g protein =680cals which means an extra 340cals from fat so about 37grams more, so 170g protein/30g carbs/77g fat

the man!

FLEX = MOST KNOWLEDGABLE ON THE FORUM.

[maccaz]

sweet thanks, il have a read and work out a proper plan