Confused, on a cut no milk? Low carbs??

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Oldspice

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I've heard that sugars are bad for cutting and making abs visible, etc... How bad is low fat milk? I like to have that with oatmeal every morning. I used to eat a bowl of oatmeal and cereal, but now I'm going to cut to 1 bowl of oatmeal. (usually i toss in a tbsp of extra virgin olive oil)

What do you think about 100g of carbs a day and the rest from fats and protein? (2000 calorie diet) My fat will come from peanut butter, olive oil, and almonds. (good fats) My carbs will come from 2 cups of milk a day (26g carbs, 24g sugar) almonds, peanut butter and oatmeal. The rest of the day i'll eat meat, fish, etc...Along with protein powder, because there is no way i will achieve all the protein without it. I try to aim for 1g of protein per lb of body weight.

Is there anything wrong with 2 cups of milk a day? Is that too much sugar?

I'm 5'7 155lbs. I lift 3 days a week, generally heavier weight, because i want to keep my muscles. I'm also going to start running a bit, but not too much, because i don't want to burn too much muscle weight.

Honestly, i just want very visible showing abs and low body fat. I'll continue to lift, so i would think i'll get stronger, if not it will tone my body at least...I've heard low carbs isn't good, but 100g seems reasonable to me...
 
The brain typically requires about 200 grams/day of carbs to function normally. Yes, milk sugar carbs are not healthy complex carbs, but simple sugars absorbed quickly and stimulating insulin, which stimulates fat storage. That doesn't mean you cannot consume it, but rather that you need to consume it at the appropriate time. That time would be immediately prior to a workout. This way it is quickly burned up before it can be stored as fat, and it also spares your muscle from being broken down to provide the needed energy to fuel the workout. Study up on "Carb Cycling" where you do low carbs for 2 or 3 days and then do a higher carb "refeed" day. Also, although olive oil is ok for cooking, you would be far better off to use Flax oil in your Protein drinks (except pre-workout) as it is much better for you.
 
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Milk actually has a low GI, so it won't raise your blood sugar suddenly and quickly. Though there are some people who don't think GI or GL is good for anything.

The brain needing 200g of carbs, I don't know. The body will make glucose from amino acids anyways.. I'm pretty sure the brain can run on ketones and that it doesn't need all that much carbs.
 
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Cigaro78 said:
Can someone source the 200g/day carbs for the brain thing? Because that doesn't sound right to me. Just saying :)
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I don't have a source, but the number is pretty accurate. However your body can synth those carbs which is why people don't suddenly go into a coma on a <50g carbs/day diet.
 
limestix said:
I don't have a source, but the number is pretty accurate. However your body can synth those carbs which is why people don't suddenly go into a coma on a <50g carbs/day diet.
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Most do not go into a coma from no carbing, extremely low-carbing, low-carbing, because of this: There is simply no physiological requirement for carbs by our body. Yes, you read that right. You can live just fine without any carbohydrates.

It has a biological back up and support process in the event carbs are not present in a certain trend period. Its called Ketogenesis: a specialized process of the body in which can rely "more heavily" on fat as fuel. This biological support process (as I call it) is not without its draw backs and symptoms, and is the reason a lot of people (even if they get to Ketogenesis) cannot stay on a strict very low-carb diet (that brings Ketogenesis) for very long. With some the side-effects are not too severe, and with others they can be severe, and some can deal effectively with it and some can not.

One of the symptoms are varying degrees of intense headaches (which I experience myself when going extremely low-carb), which is caused (from various sources I have read in the past), from ketones being present in the blood, which causes the blood vessels to constrict causing pressure headaches. Others can experience nausea and bad breath. Additionally, appetite can be suppressed in some. One can experience more frequent urination, and become more dehydrated (carbohydrates tend to have the body retain water, hence the -HYDRATE in the word carbohydrate).

Once the "switch" is made most of the symptoms will go away, with the possible exception of bad breath, in any event just prior to the switch, during the switch, it can get very uncomfortable for some.

You have to remember, the brain "is primarily" fueled by glucose (forms of carbs, etc), and if this isn't available, it has no choice but to look for alternative sources (for example the Liver converting fat to ketones and supplying this type of fuel to the brain--over simplifying), and this process can be very unpleasant for some.

How long it can take to reach this state depends on a variety of personal factors. Such as amount of carbohydrates ingested, and how long it takes to deplete glucose stores in the liver and other areas of the body.

It's my opinion, that if a person has a lot of fat to lose (and is training consistently), one should stick with a straight calorie deficit (especially when first starting), and just manipulate the calorie to expenditure ratio (and maybe mess with intensity, and volume, etc), and keep the carbohydrates at reasonable levels (this assumes no health problems, etc, and one is a healthy individual). This should suffice for most, when first beginning.

Again, I want to say this can "depend".

There are so many personal variables to consider when placing one on a diet, and we can not use a one-size fits all approach. Diet can depend on many factors (such as personal goal position, hormonal complications, health, etc).

One should always go for the easier method of manipulating their diet to produce results.

When a straight calorie deficit doesn't work (when properly manipulating the calories and exercise ratio), then it may be time to do a combination of: deficit calorie manipulation and macro-nutrient manipulation (such as lowering carbohydrates, increasing protein and fats), especially the leaner and lower the body fat (for some having complications in losing the last few pounds).

Again, one could also consider Carbohydrate cycling, if for example, a straight calorie deficit didn't work. And, on and on with the possibilities (which is powerful, IMO).


Best wishes,


Chillen
 
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Karky said:
If you don't have a source, how can we know if those numbers are accurate?
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because it sounds nice? Actually I think the number is more like 120g/day but it varies based on the brain's capacity and mental expenditure¹.

And as chillen said, the real requirement is 0, but if using ketones, the needs in terms of calories, I would assume, would stay relatively the same.

[1] Larson et al., 1995.

Larson G. E., Haier R. J., LaCasse L. & Hazen K. (1995). Evaluation of a "mental effort" hypothesis for correlations between cortical metabolism and intelligence. Intelligence, 21, 267-278.
 
Cigaro78 said:
Chillen nailed it again, shame I can't give him more 'thanks' (system won't let me). Thanks Chillen.
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There IS a lot of power within manipulating the mighty carbohydrate and Glucose stores. During the "bulk" of my former fat-loss, I just had to deficit diet and manage training akin to my diet. I could eat practically any amount of carbohydrates as long as a calorie deficit was present and lose weight regularly.

However, when BF became low and it came close to what I term "the body's coveted portion of fat accumulation" (and one that I have been holding for many years), straight deficit dieting even with manipulating "the sizes and portions of the deficits, and going occasionally in surplus" was not working. I had to manipulate "the glucose bucket", and lower carbohydrates while maintaining an adequate calorie deficit, and ramp up the "intensity" of the workout, and vary the volume a tad.

Diet is in deed the KING. Manipulating your training is the QUEEN.

Forever bonded together in marriage of love. :)


Best wishes

Chillen
 
For the record, relying on Ketones is not healthy. Ketosis (over a long period) and Ketoacidosis raises blood pressure and takes a pretty hefty toll on the kidneys and liver .
 
BlueOcean said:
For the record, relying on Ketones is not healthy. Ketosis (over a long period) and Ketoacidosis raises blood pressure and takes a pretty hefty toll on the kidneys and liver .
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What is your source? If you could only explain the mechanisms. How does ketosis raise blood pressure? why does it take a toll on the kidneys and liver? Keep in mind that added strain does not equal bigger risk. The added strain has to be so much that it is dangeoraus.
 
BlueOcean said:
For the record, relying on Ketones is not healthy. Ketosis (over a long period) and Ketoacidosis raises blood pressure and takes a pretty hefty toll on the kidneys and liver .
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The problem with some people is that they simply do not take the time to learn the power behind "the variables" in manipulating one's diet to see what works for them.

An example.

A thread started by a new person: "Please help me, I cannot lose that last few pounds on my lower abdomen" (And this person is healthy with no known problems).

History of straight calorie deficits and lowering carbohydrates not working well (along side some manipulation of fitness activities).

An "elective" response from acquired education: Lowering carbohydrates enough (to enter ketogenesis), along side a proper deficit, and manipulation of fitness activities.........and viola (hypothetically--speaking), mission accomplished over a period of time.

Education tools, rule.

And, again, you can live (and be healthy) without carbohydrates, as there is "really" no requirement for it as I stated in my previous post.

Best regards,

Chillen
 
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Karky said:
What is your source? If you could only explain the mechanisms. How does ketosis raise blood pressure? why does it take a toll on the kidneys and liver? Keep in mind that added strain does not equal bigger risk. The added strain has to be so much that it is dangeoraus.
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Years of courses in nutrition and diabetes. Also, I said prolonged Ketosis. In that case, the body produces much higher levels of acetone, which is not only dangerous to the central nervous system, but takes a huge toll on the kidneys and liver, like I said before. Ketones are beneficial to the heart and brain, but the kidneys and liver don't have the enzymes to metabolize Ketones over a long period.


Ketoacidosis can be deadly, plain and simple, but it's basically only associated with Type I Diabetics and alcoholics.
 
Chillen said:
The problem is with most people is that they simply do not take the time to learn the power behind "the variables" in manipulating one's diet to see what works for them.

An example.

A thread started by a new person: "Please help me, I cannot lose that last few pounds on my lower abdomen" (And this person is healthy with no known problems).

History of straight calorie deficits and lowering carbohydrates not working well (along side some manipulation of fitness activities).

An "elective" response from acquired education: Lowering carbohydrates enough (to enter ketogenesis), along side a proper deficit, and manipulation of fitness activities.........and viola (hypothetically--speaking), mission accomplished over a period of time.

Education tools, rule.


Best regards,

Chillen
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That would spell DEATH for a diabetic. We can't run on ketones. It would fry our kidneys and damage our liver. That's why I can't do a ketotic diet and why I'm on a modified anabolic diet.
 
i_love_muscle said:
That would spell DEATH for a diabetic. We can't run on ketones. It would fry our kidneys and damage our liver. That's why I can't do a ketotic diet and why I'm on a modified anabolic diet.
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LOL.....reading comprehension would be good.

Read where I said healthy (in previous post), and this assumes the person doesn't have health related issues (such as being a diabetic).


Best wishes,

Chillen
 
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