Amazing video and explanation. I wish more informative UA-cam channel's would take this "no-BS" approach to their content creation. THANK YOU Dr. Foster!
So how would I continue my weight loss? I've been strictly counting my calories and working out 1-2 times a day daily but ever since I started eating carbs again, same calories throughout, I've gained like 6 pounds. When I fast, I lose my water weight, but it comes right back when I end it. What should I do? Should I start measuring my weight loss from my weight where I'm holding water? Sorry, I only recently got back into carbs, and it's stressing me out a little.
Hi there, I'm glad you asked! Keep in mind that your weight loss goal is about losing fat, not just losing weight no matter what kind of weight it is. It is completely expected that when you transition from very low carb eating to add carbs back in, that you will gain several pounds in water weight (6 lbs is totally normal). When your weight goes that amount up when you're having carbs and goes down by that much when you aren't having carbs, then the difference is clearly just water. Since your goal (I'm assuming) isn't about losing water weight and you really want to lose fat, then this fluctuation in weight shouldn't matter to you. When your weight goes up when you start having carbs, then consider that your new starting weight and track your weight loss from there. If you go low carb again, recognize that the first 6 pounds you lose is water weight, not fat. When you add carbs back in, your weight will go back up, but it's just water weight, not fat. Now, if your weight continues to rise even though you're tracking your calories, then you might need to reconsider the content of your carb intake (are you eating veggies or pizza?), and consider changing your macronutrient ratio to something that suits you better. Some people are extra sensitive to eating carbs, and in that case it is especially important to make sure most of your carbs come from veggies, and you can aim for a lower percentage of carbs compared to protein and fat. A classic macro ratio that works for many is 40% of calories from protein, 30% from fat, and 30% from carbs. You could start there and adjust accordingly depending on how you are feeling while you're eating that way. My final suggestion if you are going to work on adjusting your macro ratio is that you make sure you are calculating the conversion correctly between the number of grams of each nutrient and the number of calories. Here is a link to my video on calculating calories from macronutrients, in case it helps: ua-cam.com/video/2dILUKKpFn4/v-deo.html Thanks so much for watching, and good luck!
That is a great question, and the answer is yes and no. Yes, in the sense that it increases the water content in the body. No, because increasing the water content in the body isn't especially meaningful if the water is not available to be used for whatever functions that require hydration. When it comes to hydration, we need enough water to maintain blood volume and perform countless other functions. The water that is retained due to carbs is not available for use for these many functions because it is trapped in the muscle tissue, so it doesn't contribute to hydration in that respect. Essentially, someone who regularly consumes carbohydrates would require a slightly greater volume of water to achieve the same hydration to support the necessary functions in the body. Someone who follows a very low-carb diet would require slightly less water because they are not wasting water by storing it to "bubble-wrap" the glycogen in their muscles. I hope I answered your question!
Most of it is stored with the glycogen that is being stored in response to elevated blood glucose. Glycogen is stored in skeletal muscle and the liver, so that is also primarily where that water goes. Adipocytes (fat cells) fill with fatty acids, which repel water. There is very little extracellular matrix in adipose tissue, so the water isn’t stored there
That is true, although it isn't necessary to eat (more) carbs to achieve normal hydration. For example, someone on a very low carb diet (like keto) can be just as hydrated as someone on a full carb diet if they are drinking enough water and keeping their electrolytes in balance.
Thank you for these informations! Might be true that that stored is not harmful but it can get very (I mean really very) uncomfortable in your legs when you store that much unnecessary water. Makes you think that it is fat moving and shaking around with every step you make. Really feels uncomfortable and can get to a point where it just hurts.
That is certainly true, and I'm sorry that you're going through that. Yes, when we say something isn't dangerous or harmful, we often aren't considering comfort and how it affects your quality of life. I appreciate you chiming in with your experience, and I wish you luck while you look for a solution! There is a yoga pose called waterfall pose that I personally really like when my legs feel swollen. I recommend giving it a try if you haven't yet. Good luck!
I have almost completely removed simple carbs from my diet, besides the perhaps once a month 'treat'. However I do dailly eat dried dates with lower GI and lots more nutrition than say a factory produced 'sweet'.
Amazing video and explanation. I wish more informative UA-cam channel's would take this "no-BS" approach to their content creation. THANK YOU Dr. Foster!
Thanks so much, Justin, I really appreciate it!
So how would I continue my weight loss? I've been strictly counting my calories and working out 1-2 times a day daily but ever since I started eating carbs again, same calories throughout, I've gained like 6 pounds. When I fast, I lose my water weight, but it comes right back when I end it. What should I do? Should I start measuring my weight loss from my weight where I'm holding water? Sorry, I only recently got back into carbs, and it's stressing me out a little.
Hi there, I'm glad you asked! Keep in mind that your weight loss goal is about losing fat, not just losing weight no matter what kind of weight it is. It is completely expected that when you transition from very low carb eating to add carbs back in, that you will gain several pounds in water weight (6 lbs is totally normal). When your weight goes that amount up when you're having carbs and goes down by that much when you aren't having carbs, then the difference is clearly just water. Since your goal (I'm assuming) isn't about losing water weight and you really want to lose fat, then this fluctuation in weight shouldn't matter to you. When your weight goes up when you start having carbs, then consider that your new starting weight and track your weight loss from there. If you go low carb again, recognize that the first 6 pounds you lose is water weight, not fat. When you add carbs back in, your weight will go back up, but it's just water weight, not fat. Now, if your weight continues to rise even though you're tracking your calories, then you might need to reconsider the content of your carb intake (are you eating veggies or pizza?), and consider changing your macronutrient ratio to something that suits you better. Some people are extra sensitive to eating carbs, and in that case it is especially important to make sure most of your carbs come from veggies, and you can aim for a lower percentage of carbs compared to protein and fat. A classic macro ratio that works for many is 40% of calories from protein, 30% from fat, and 30% from carbs. You could start there and adjust accordingly depending on how you are feeling while you're eating that way. My final suggestion if you are going to work on adjusting your macro ratio is that you make sure you are calculating the conversion correctly between the number of grams of each nutrient and the number of calories. Here is a link to my video on calculating calories from macronutrients, in case it helps: ua-cam.com/video/2dILUKKpFn4/v-deo.html
Thanks so much for watching, and good luck!
@@DrVeronicaFoster thank you so much! ive been really needing a straightforward answer and this is just it!
So does this water stored because of carbs contribute to hydration? Or no?
That is a great question, and the answer is yes and no. Yes, in the sense that it increases the water content in the body. No, because increasing the water content in the body isn't especially meaningful if the water is not available to be used for whatever functions that require hydration. When it comes to hydration, we need enough water to maintain blood volume and perform countless other functions. The water that is retained due to carbs is not available for use for these many functions because it is trapped in the muscle tissue, so it doesn't contribute to hydration in that respect. Essentially, someone who regularly consumes carbohydrates would require a slightly greater volume of water to achieve the same hydration to support the necessary functions in the body. Someone who follows a very low-carb diet would require slightly less water because they are not wasting water by storing it to "bubble-wrap" the glycogen in their muscles. I hope I answered your question!
Does carb water go to muscle alone. Or fat tissue also receives water retention?
Most of it is stored with the glycogen that is being stored in response to elevated blood glucose. Glycogen is stored in skeletal muscle and the liver, so that is also primarily where that water goes. Adipocytes (fat cells) fill with fatty acids, which repel water. There is very little extracellular matrix in adipose tissue, so the water isn’t stored there
Does only strachy carbs make you retain water or all carbs including things like juices as well?
Hi Talvish, all carbs except for fiber. Juice is loaded with sugar (a type of carb), which would have the same effect
So carbs like brown rice and quinoa doesn't cause water retention?
Eating carbs actualy helps in hydration
That is true, although it isn't necessary to eat (more) carbs to achieve normal hydration. For example, someone on a very low carb diet (like keto) can be just as hydrated as someone on a full carb diet if they are drinking enough water and keeping their electrolytes in balance.
Thank you for these informations! Might be true that that stored is not harmful but it can get very (I mean really very) uncomfortable in your legs when you store that much unnecessary water. Makes you think that it is fat moving and shaking around with every step you make. Really feels uncomfortable and can get to a point where it just hurts.
That is certainly true, and I'm sorry that you're going through that. Yes, when we say something isn't dangerous or harmful, we often aren't considering comfort and how it affects your quality of life. I appreciate you chiming in with your experience, and I wish you luck while you look for a solution! There is a yoga pose called waterfall pose that I personally really like when my legs feel swollen. I recommend giving it a try if you haven't yet. Good luck!
I have almost completely removed simple carbs from my diet, besides the perhaps once a month 'treat'. However I do dailly eat dried dates with lower GI and lots more nutrition than say a factory produced 'sweet'.
It is great that you are eating so healthy!
Great choice! They’re low GI like you said, plus packed with nutrients and so yummy
Hello
Hello!