tired all day

[shardan1204]

Hi guys
I have been reading your forums for quite a while now and am very impressed. I have been on Low Carb and Low Carb/Low Fat diet, under a Naturopath, for 4 months and so far have lost 16kgs.
At the moment I am doing the Low Carb / Low Fat but have been constantly tired and am finding everything an effort. I still have another 20kg approx to lose.
Do you have any suggestions?
Ta Shaz

[sanuk]

Hi Shaz,

About how many calories per day are you consuming?

When you say "low fat", how many grams of fat per day are we talking here?

I started low carbing in October last year and I now eat more than four times the fat I used to.

I am now able to do a pretty high level of daily exercise (two workouts per day of endurance exercise or weight training) and I don't get tired anywhere near as much as I used to when I hate heaps more calories but high carb / low fat. (I'm not on a ketogenic diet though, just low carb).

Fat can be your friend when low carbing.........

Sanuk

[Sherrie]

Yes add some good fats to your diet.

How many calories and what pfc are you following?

[Moonie]

Hello Shaz and welcome to the forum.Are you taking
any vitamins at all? I would be very careful doing low fat and low carb,because if the body isn't using carbs for fuel it needs to use fat.Make sure you are having enough of the good fats found in fish, avacado, nuts, and flaxseed oil.
The weather isn't helping with energy at the moment,we had a 40c yesterday and I have just about melted.;)

[sanuk]

oooops, typo.... should have been "..when I ATE heaps more calories......"

don't really hate them at all! :D

[shardan1204]

I am following a diet from a Naturopath and don't count calories.

I have 18 - 20g fat per day but am not doing ketosis at the moment.

Every day I take
1 x multi vitamin
3 x evening primrose caps
4 x cod liver oil caps

What is PFC?

Sample of what I eat
Breakfast
1 Muffin with Tomato (hate cereal)

Snack
2 pieces fruit

Lunch
Med sized salad with tuna
sometimes salad sandwich with w/m bread

Dinner
Meat and large serve vegies

Snack
No Fat Yoghurt

[shardan1204]

PS:
also drink 2 litres water a day - minimum

[Rossana]

I honestly think you're not eating enough fat. Good fats.

Did you always feel this way? Or only since your program was modified?

PFC is short for protein fat carbs ie we ask how many grams of protein, fat and carbs your diet is comprised of.

Plus the carbs you are eating are high GI that means they won't sustain you for long. At a glance try eggs for breakfast or oatmeal and a protein shake and move the muffin to midmorning snack (what type of muffin is it by the way?)

[sanuk]

well.....18 - 20g of fat per day is pretty low. I used to sit on between 15 and 30. Now I am eating around 120g fat per day.

Do you do any / much exercise? My first suggestion is that perhaps you are not eating enough calories per day. Perhaps in an attempt to drop body fat you have reduced your calorie intake a little too severely and that is leaving you tired and depleted.

PFC stands for protein - fat - carbohydrate. It is a measure (in grams) of how much of each of these macronutrients you eat in a day.

You have probably worked out by now that the low carb diet is one that not only advocates ensuring your daily calorie intake is lower than your daily calorie expenditure, but also that the relative ratios of these three macronutrients are pretty important because each has a different physiological effect on the body (most importantly the production or control of insulin).

From the looks of your diet you are not really on a low carb diet as the muffin (I presume English muffin?) and bread you have with lunch would be pumping up the carbs.

I would suggest start at the start, tell us a little more about your height, weight, level of exercise and a more accurate view of a typical days calorie intake and pehaps we can provide further suggestions ;)

[Leesha]

IMHO a lot of people are still stuck on the low fat way of eating. The herbalist I was under kept blaming my high fat diet for not losing as much as I could (I did lose 14 kilo's in 5 weeks though which I was ecstatic with) and my diet probably was about 80 g per day, if that.

http://www.fitnessfats.com/FAQ.htm

This is a really good article about fats too and how we need them (the good fats that is).

[shardan1204]

Thanks for your advise. I am back on strict low carb.

I am 171cm and weigh 98.2kg

I have been working on my PFC but would like to know how to find out the protien in eggs, beef and chicken. The carb counter I have doesn't tell me this and I tried Fitday but found it a little difficult, as I go by grams not cups.
:confused:

[annah]

I have been working on my PFC but would like to know how to find out the protien in eggs, beef and chicken.

try this site...


http://www.dietclub.com.au

[Tyse]

If anyone tells you that losing 14kg in 5 weeks is "not as much as you could lose", please tell them to stop smoking crack.

Even the spam I get doesn't advertise weight loss as quick as that. Most people are happy with 1kg per week.

[shardan1204]

Thanks Annah for the site , it was great

My PFC for the last couple of days are:

105 / 48 / 23
102 / 53 / 23
90 / 68 / 30

I walk 4 times a week for 30 - 50 minutes, in a hilly area, but am still tired some of the time.

[Sherrie]

Your definately not eating enough fat and protien.

Are you male or female?, I can only guess but if your female you probably want to atleast have 1700 calories with say around 30% protien 65% fat and 5% carbs.

If your still having trouble with that or want something alot more exact to you, you might want to consider giving Fatlocity a go.

[shardan1204]

Thanks Sherrie

I am female

Have started eating more protien n fat and it seems to be working

Will let u know how I go

[Sherrie]

Great!

Good Luck Shardan :)