Handler lavkarbo om å trykke i seg fett til det tyter ut av øra? Nei. Det er mange skeptikere til lavkarbo, og hovedgrunnen er nok manges misoppfatning om at de kan trykke i seg så mye fett de bare vil, uten konsekvenser. Det kan man ofte også se på resultatene. Om man kutter ut karbohydrater og spiser mye fett vil man få en rask vektnedgang i starten, men det vil nok dessverre ikke være langvarig om man spiser alt for mye. Karbohydrater binder nemlig mye mer vann enn proteiner og fett, så i starten er det helt naturlig å gå ned flere kilo med vann. Men vann er vel ikke det stoffet folk flest på lavkarbo har lyst til å kvitte seg med, det er fett. Veldig mange som starter på lavkarbo ønsker å gå ned i vekt, men jeg må si at dette er en diett de fleste vil ha nytte av. Av det jeg vet så er unntaket de som har veldig høy forbrenning og er naturlig veldig tynne, men jeg vet ikke om dette stemmer.
En av de største fordelene med lavkarbo (hvertfall for meg) er å kvitte seg med avhengigheten av karbohydrater og sukker og få et naturlig forhold til mat. Lavkarbo handler om at man kan spise seg mett uten dårlig samvittighet, ikke så mye man bare orker. Det handler om kontroll, og det handler om å føle seg bra i sin egen kropp. Jeg har prøvd alle mulige slankemetoder tidligere, uten spesielt mye hell, hvertfall ikke langvarig. Det har alltid vært en kamp mot maten og lysten på mat, og jeg har hele livet gått med denne dårlige samvittigheten fordi jeg har visst at jeg spiser for mye. Jeg har aldri vært spesielt overvektig, men det kjennes godt på kroppen når man har noen kilo ekstra og ikke føler seg vel, det hjelper ikke at man tenker på mat hele tiden heller. De periodene jeg har klart meg har krevd enormt mye energi, og jeg tenkte mer på mat enn noen sinne. Jeg klarte meg i ca 6 måneder på vektklubb, og gikk ned 8 kilo, men i ettertid har jeg funnet ut av at jeg spiste alt for lite i den perioden, og at jeg mest sannsynlig mistet like mye muskler som fett. Jeg husker godt når jeg var på mitt minste at kroppen min så rett og slett kjedelig ut, rumpa mi var jo helt borte! Jeg var slank, men likevel ikke fornøyd, blir man noen gang det?
Ja, det kan man bli, bortimot ihvertfall. For meg handler det ikke bare om hvordan jeg ser ut, men kanskje aller mest hvordan jeg føler meg og hva som foregår oppe i hodet mitt. Når jeg endelig var slank, ble jeg bare deprimert, for jeg tenkte at dette er jo bare kortvarig, jeg kommer jo bare til å gå opp igjen… Veldig sunne tanker ikke sant? Nei, ikke akkurat.
Nå veier jeg ca 5-6 kg mer enn jeg gjorde da, og fettprosenten min er ca den samme som da, ihvertfall i følge magemål. Joda, jeg kom inn i litt trangere bukser på den tiden, men nå har jeg rumpe! Og lår! Og de er flotte og sterke, og akkurat sånn jeg vil ha dem! Jeg sier ikke at jeg er perfekt, for man må alltid ha noe å jobbe med, men jeg har funnet meg en livsstil jeg kan leve med resten av livet, uten å være redd for at jeg en eller annen gang kommer til å sprekke og bli tjukk og uvel igjen. Om jeg spiser litt for mye en dag, så er ikke det noen krise lenger, og dessuten er dagene hvor jeg gjør det blitt til svært få. Og jeg må si at det har lite med min viljestyrke å gjøre, det har bare blitt sånn.
Nå har vi holdt på med lavkarbo i over 1,5 år, og mitt forhold til mat har blitt totalforandret. Jeg spiser sunt og godt, jeg tenker svært lite på mat i forhold til før og har et generelt mer naturlig forhold til kosthold og hva jeg putter i munnen. Jeg er fortsatt veldig glad i sjokolade, men jeg kan ha en skuff ul av sjokolade uten å gå amokk. Vil jeg ha to biter sjokolade på kvelden, så tar jeg meg det! Og det fullstendig uten dårlig samvittighet!
Lavkarbo handler om å spise seg mett, men man kan fortsatt ha med seg hodet med tanke på mengder. Det som er så bra med lavkarbo er at man blir mett så mye lenger tid av gangen, men man trenger ikke like store mengder mat som tidligere. Fett inneholder mye mer energi enn karbohydrater, så en utfordring for karboholikere er å klare å redusere mengden på måltidene, spesielt middag som pleier å være store. For frokost og lunsj kan det være helt motsatt. Mange spiser alt for lite til frokost og lunsj, og blir dermed alt for sultne og må ty til snacks og tilfeldig mat. Not good. På lavkarbo skal man ikke være redd for å spise et varmt måltid med laks og salat, kylling, egg, kjøttkater osv. Man trenger ikke like mange måltider, og man trenger ikke spise hver 3. time for å holde blodsukkeret stabilt. Hvorfor? Det tror jeg mange av dere vet; når man spiser mat som ikke øker blodsukkeret vil det heller ikke falle igjen etterpå. Dermed kan man fint klare seg med 3 måltider om dagen, uten alle disse mellommåltidene.
Lavkarbo handler ikke om å telle kalorier, men det handler heller ikke om at man kan proppe i seg alt man finner bare det har lite karbohydrater. Må må ha et visst kontroll på hvor mye energi man får i seg, så derfor anbefaler jeg alle som er misfornøyde med lavkarbo og telle kalorier et par dager, kanskje en uke, bare for å få en oversikt over hvor mye man faktisk får i seg. Det samme kan man gjøre med mengden karbohydrater. Du kan fint ha fløte i kaffen med god samvittighet, men det er stor forskjell på om man har 20 gram fløte eller 50. Jeg har gjort dette selv og vi ligger på mellom 50 og 80 karbohydrater om dagen, alt under 100 gram regnes som lavkarbokosthold. Av kalorier ligger jeg på mellom 1800 og 2000 om dagen, litt avhengig av om jeg har trent eller ikke, og med en basalforbrenning på opp mot 1600 kcal er dette relativt lite. Jeg var faktisk overrasket over at det ikke var mer, med tanke på at jeg nå spiser så mye mer fett enn jeg har gjort tidligere.
Det er ingen tvil om at lavkarbo har endret livet mitt. Å bli kvitt sukkeravhengigheten var veldig stort og viktig for meg, for jeg var virkelig sukkeravhengig, og det har jeg vært siden jeg var barn. Jeg var helt gal etter godterier, og blandet ofte sammen det jeg fant i skapet om jeg ikke fant noe annet. På kino kunne jeg fint spise en sprengfull pose med smågodt, og antall tyggegummier og pastiller som gikk med på en dag var høyt. Lavkarbo har hjulpet meg å spise sunnere og bedre på generelt nivå. Vi spiser så godt som aldri ferdigmat, og lager det meste fra bunnen, selv sauser. Vi lager müsli, knekkebrød, og mye annet godt, og det er overraskende hvor enkelt det er å gjøre selv. Som regel tar det ikke mer tid enn den kjøreturen til butikken heller. Ikke bare har jeg kvittet meg med alt unødvendig sukker, men jeg har kvittet meg med veldig mye e-stoffer, syntetiske kreftfremkallende ingredienser, og lommeboka har det i tillegg bedre, først og fremst fordi kiosk-kjøpene har blitt kraftig redusert.
Ketose
Når man spiser mindre enn 25 gram karber om dagen kommer man som regel i ketose. Det gjør at fettforbrenningen økes enda mer og er brukt av overvektige for å gå ned i vekt. Dette er en mer ekstrem diett, og de fleste vil nok oppleve en enorm forandring bare med et normalt lavkarbokosthold. Ketose er ikke en livvsstil og anbefales ikke over lenger tid. For mange som vil ned i vekt kan det være nyttg å starte med vanlig lavkarbo, og etter et par måneder legge om kostholdet til et ketogent kosthold i kanskje 1 måned, for så å gå tilbake til et vanlig lavkarbokosthold. Det er mange meninger om dette, og jeg er ingen ekspert, men jeg vil anbefale alle å lese seg opp på dette før man starter.
Å starte med lavkarbo
Under har jeg linket til flere innlegg som jeg skrev når jeg selv startet med lavkarbo, men jeg kan ta en liten oppsummering her.
Det tok meg ca 2 måneder før kroppen min hadde vendt seg til å forbrenne fett istedefor karbohydrater. Den første uken trente jeg alt for mye, og hadde enorme abstinensreaksjoner etter en 4-5 dager. Selv om jeg spiste masse mat var kroppen min helt ute å kjøre, jeg skalv og slet med å gå opp en trapp. Dette var klart fordi jeg tok en kold turkey, i tillegg til at jeg hadde flere lange treningsøkter som tømte lagrene mine alt for fort. Men jeg kom meg igjennom det! Jeg kan dog anbefale å holde treningsøktene på lavt nivå de første ukene. Tilskudd som magnesium, sink og krom kan også hjelpe deg i denne perioden (les mer her). Etter ca en måned gikk det meste ganske bra, men jeg hadde litt mageproblemer fortsatt. Magen min var vandt til lett fordøyelig ferdigmat, og langt i fra fett, for det var jeg livredd for tidligere. Jeg startet også med ganske ensformige måltider, og måltider som var alt for store. Her har dere et bilde av en lunsj jeg spiste, det er faktisk ganske mye mer mat enn hva jeg faktisk har behov for. Det hadde holdt i lange baner med en pølse og ett egg.
Dette er rundt 850 kalorier (500 kcal i pølsene, minst 100 i egget (stekt i smør), 100 i kaffen (med fløte) og 150 i yoghurten). Man kan ikke se fullstendig bort fra kalorier selv om man spiser lavkarbo, som mange tror! Pølser er heller ikke det sunneste å spise, lavkarbo eller ei. Man skal hvertfall passe på at kjøttinnholdet er høyt.Nå spiser jeg nesten aldri pølser, men i starten var det en enkel måte for å holde karbohydratene nede.
Etterhvert som all mat i kjøkkenskapene ble byttet ut med sunn og lavkarbovennlig mat, ble det enklere å spise mer variert. Derfor kan jeg anbefale at du med en gang kaster (eller gir bort) all pasta, mel, ris, osv osv, og fyller skapene med mandelmel, kokkosmel, sukrin, nøtter, frø, mørk sjokolade og masse annet godt. Om du ønsker å ha spesielle matvarer på grunn av andre i familien eller gjester, så ha et eget skap for den maten. Om det er for gjester kan du ha den maten i boden eller et annet sted som er mer utilgjengelig.
Lavkarbo er en livsstil. Går du tilbake til høykarbo vil du starte med å legge på deg masse vann, og sukkersuget vil nok følge kort etter.
Her er som lovet linkene til min første tid på lavkarbo, så kan dere lære av mine feil :)
Kroppsanalyse – 15 måneder på lavkarbo
Så må jeg bare legge til en ting. Det er mange oppfatninger om at lavkarbo ikke fungerer under trening, og de kan bare gå å legge seg. Jeg trener mer enn noen gang, og har aldri opplevd mangel på energi. Jeg og kjæresten gikk med 20 og 30 kg sekker fra Oslo til Jotunheimen (340 km) på lavkarbo, og han løper raskere og lengere enn før. Det er også mange idrettsutøvere som OL-gullvinner Björn Ferry som sverger til lavkarbo, og jeg kan definitivt anbefale boka hans som jeg har skrevet mer om her. Men som nevnt, er du ny på lavkarbo anbefaler jeg ikke hardtrening før etter 2-3 uker, og det kan som nevnt ta flere måneder før kroppen opptrer optimalt på fett. Jeg har lest noen undersøkelser hvor idrettsutøvere ble satt på lavkarbo i 3 uker. Det er for lite, og hele undersøkelsen er bortkastet.
Her har dere også litt tips til lavkarbo-mat på tur:
Håper dette kommer noen til nytte. Lavkarbo anbefales, og jeg er et godt eksempel på at det fungerer. For hver dag som går blir jeg mer fornøyd med meg selv, har det bedre og er gladere i den kroppen jeg har. Hysteriet og dramatikken er borte, og glad er jeg for det.
Har du andre spørsmål om lavkarbo kan du stille dem under!
Jeg har gått ca ett år nå på lavkarbo og trives m det ;) Men jeg sliter litt når vi skal på tur,som da vi var i sommarland i bø sist uka.Vi tok turen på sparket og hadde ikke m oss mat inn. Og ettersom timene gikk blei jeg mer og mer sulten.Valget stod mellom pølse i stappe og pizza eller loff toast og chips.mm for salat som jeg ville ha VAR DE TOMME FOR I HELE PARKEN!! Makan! Men når den sene ettermiddagen nærmet seg og jeg ikke hadde spist siden frokost måtte jeg rett og slett bare ta en pølse og STAPPE! ;( hUFF…. I dag kom jeg heldigvis over en n pakke m atkins barer på Butikk kjeden spar kjøp for bare 80 kr for 5 barer! ;) Kjekt og ha i vesken på farten. Men jeg var nok kanskje flinkere i starten og lage kjøttkaker,burgere og slikt fra bunnen…..nå blir d ofte til at jeg bare tar en ferdig en med lavest innhold av karbo.Sikkert ikke d lureste men. Men aldri før har jeg spist sååå mye salat og jeg kan visst ikke få nok av det!Bare jeg får mini tomater og fetaost oppi så er jeg fornøyd!Kjøper fedon brødet og ingers lavkarbo brød da,må ha d lettvint til frokost og lunch helst og d ser ut til at d går bra. Har nok nådd ett platå nå tror jeg. Tatt av 10 kg på ett år og 15 før det over laaang tid. Så nå er jeg nede i 75 kg. Er 172 høy. Målet er og ned 5 kg til……men det tror jeg får bli etter sommeren for d blir litt for mye utskeielse med i mitt tilfelle vin (og m det følger ett potetgullbehov merkelig nok!?) hehe… Så jeg ligger bom basta på 75 kg! ;)
Ps. det bildet av den pølse lunchen din…..Var den virkelig så stor da?? Bortsett fra den kalde drikker er ikke slikt ett måltid helt ulikt mine seddu! Men jeg spiser MYE asså,må hele tiden bremse meg selv litt! ;)))))
Er innom bloggen hver dag og d er kjempe inspirerende og lese må jeg si!!!
Herreli som jeg babler her da! Huff!
Ha en finfin sommerdag videre,…nå skal jeg gå og helle meg ett glass tørr hvitvin ;) fnis…
Ja er ikke alltid greit. Det hender en gang i blant at jeg er i samme situasjon, men jeg har ikke samme panikken som før om jeg skulle skeie ut, for nå har jeg holdt på så lenge at jeg vet jeg faller tilbake til gamle vaner, hvilket nå er LCHF :)
En av mine utfordringer var å redusere måltidene. jeg spiste meg rett og slett stappmett tidligere, for jeg var vandt med så store porsjoner. Det kan også være en enkel løsning for deg for å gå ned de siste fem, mindre tallerkner er et godt tips ;)
Utrolig bra skrevet! Vi har spist lavkarbo ca like lenge ser jeg, og jeg kjenner meg veldig igjen i det du skriver. Jeg har gaatt ned ni kilo, og for foerste gang i mitt liv saa er vekten naa stabil. Kjekt aa slippe aa tenke paa mat hele tida, det var alltid et stress for min del med blodsukker som stupte to timer etter frokost og et enormt sukkersug mesteparten av tiden.
PS, takk for at du skriver denne fine bloggen, du har gitt meg masse inspirasjon :-)
Så koselig å høre :) Lykke til videre, og flott blogg du har med gode oppskrifter!
Super oppdatering, etter å ha fulgt deg en liten stund hadde jeg faktisk tenkt å etterlyse den : )
Et spm skulle jeg dog stilt, og det gjelder tema hud og lchf kost. Ser du tidligere har nevnt at du kan ha noe uren/problematisk hud, har du merket noen tydelig endring siden du la om kosten?
Finnes pr i dag få vitnesbyrd som tar for seg dette, men vet enkelte LCHFere har opplevd det (innebiller meg da at de i utgangspunktet kanskje har hatt glutenintoleranse vel og merke)…
Hei! Dessverre så har jeg ikke merket noen stor forbedring, den er like ille nå som tidligere, men det har nok hovedsaklig med hormoner å gjøre. Kan ha med utskeielser å gjøre og, har blitt litt av det på fjellturer og slikt, men er rimelig sikker på at det er hormonelt. Jeg vet at lavkarbo kan hjelpe til med å balansere hormonene, men tydeligvis ikke hos meg :p
[…] merke en rask forskjell på magemålet om man legger om til lavkarbo Les min lavkarbohistorie her, og få tips til hvordan du kan sette i gang! Syns du det er vanskelig å unngå brødmat? […]
Hei!
Jeg må si tusen takk for mange gode oppskrifter. Det hjelper meg en del i hverdagen når jeg ikke helt vet hva jeg skal finne på. Har et sp.mål til deg ang. å kjøpe Erythritol på iherb.. liker du enda enda orange pakken eller har du funnet en bedre type? Jeg har ikke turt å velge noen av dem for kanskje jeg ikke liker dem. Stevia trodde jeg var bra, men så liker jeg ikke søtsmaken på det likevel. :o/ så holder meg enn så lenge til Sukrin fra helsekosten.
Jeg har forøvrig drevet med LCHF i vel 1 år nå, men jeg går fader ikke ned i vekt uten å sulte meg, jeg går opp. Dvs. jeg GIKK opp 3 kg og de får jeg ikke bort uten å sulte meg + trening. Det er jo stikk i strid med hva jeg leser om at LCHF skal gjøre.. En skal jo kunne spise seg mett på fett og ikke øke vekten. Har du hørt om noen andre som har det sånn? Jeg hadde ikke så stor mage før LCHF, men nå har jeg fått både mage og hofter og bukser er blitt trange.. :o/
Og du.. jeg kan ikke helt la være å stusse på at de to tynnpølsene med 1 stekt egg kalles for sinnsykt mye mat – det er en normal porsjon det der! :o) Og du har rett i at pølser ikke er det sunneste i verden, men du verden så godt.:o) Kan ikke spise det ofte nei, så det blir en sjelden gang og altså ikke det jeg har lagt på meg av. :o)
Ingrid!
For 13 år siden ble jeg mamma. I løpet av svangerskapet la jeg på meg intet mindre enn 36 deilige kilo. Jeg storkoste meg hver eneste kveld. Svangerskapet gikk jeg alene, og for meg ble mat en erstatning for savn. Jeg delte gledelig mine små øyeblikk av glede over den voksende kula mi, med alt som ikke var skrudd fast til veggen.
13 år etter er jeg fortsatt stuck! Men nå er jeg lykkelig, jeg har en fantastisk familie og vi er så heldige at vi har det godt sammen. Nå er det på tide å ta et oppgjør med gamle kilo! Helsa har blitt viktig. Og bare en gang i blandt tar jeg en røyk, skeier ut… Må skeie ut på noe!
Lavkarbo har blitt en stor del av livet, nye oppdagelser hele veien! Og mann og barn koser seg med deilige middager og hjemmelaga knekkis på matpakka! Jeg har lest så mange flotte blogger, det er mange motiverende mennesker der ute som deler med oss som trenger inspirasjon til å stå på! Takk!;-)
Dere skulle hatt et diplom!;-)
Hilsen Rikke, tidligere kretsmester i berlinebollespising, nå 19,7 kl lettere!;-)
antastik å lese historien din, og fantastisk nedgang, gratulerer såååå mye!!! Du må være kjempestolt :) Kanskje du skal starte din egen blogg? Du skriver svært godt :) Klem Ingrid
I’ll try to put this to good use imedimately.
[…] meg…. Lavkarbo…. Oppskrifter…. iHerb Guide…. Bilder…. Kontakt […]
Hei. Jeg må skryte av siden din. Kjenner meg igjen det du beskriver om mat, tanken på mat og alltid gå på en smell…det var som å lese om meg selv. Har også vært inne på IHerb og bestilt en del produkter som du anbefalte. Det passer meg veldig bra da jeg har cøliaki. Jeg skal fortsette å titte innom bloggen din daglig. Vennlig hilsen Tone fra østlandet)
Så hyggelig at du liker bloggen, er bra dette innlegget kan hjelpe andre, tror nok vi er mange som kan kjenne seg igjen i hverandre her ja :)
Ble feil navn, selvfølgelig skulle det stå ditt navn øverst;))
For et utrolig fint innlegg. Kjenner meg alt for godt igjen i det du skriver ift vektnedgang og selvbilde. Har denne uka satt igang med LCHF, og håper endelig jeg har funnet en løsning som både kan få meg ned i vekt og holde meg der. Jeg er lei av å være en jojjo, og takker virkelig for dette inspirerende innlegg!!
Klemmer fra din navnesøster
Hei! Ønsker deg masse lykke til!! Ikke gi deg :)
Må være utrolig kjedelig kosthold å ha. Fint det passer for deg og mange andre. MEN, mange vil også foretrekke et kosthold som inkluderer karbohydrater.Det å omtale det å spise karbohydrater som usunt og enstydende med et evig sukkersug, er feil. De fleste jeg kjenner spiser sunt, det vil si, mye fisk, magert rent kjøtt og grove kornprodukter osv. Ingen kjenner et jagende søtsug. Vi velger å inkludere søtt i kostholdet, fordi det gir god smak og er noe som er godt å kose seg med innimellom. Jeg velger heller å spise 400 gr rent sukker, enn å drikke brus og saft med kunstig søtning, selvom det ikke ennå er bevist at det er helseskadelig, mener jeg uansett at det ikke bør tilføyes i mat. Lurer litt også å hvorfor nesten alle som går på denne lavkarbo livsstilen, alltid går rundt med en eske pastiller, fun light saft osv. om de er så «heldig» å slippe søtsug? Da trenger man vell ikke ymse erstatninger for søtt i form av aspartam? bare lurer
Du har nok misfortått meg en hel del, akkurat som at lavkarbokosthold ofte blir misforstått. Lavkarbo er et veldig bredt begrep, det er det mange som ikke vet. Noen er «ekstreme» og spiser kun 20-25 gram karber om dagen (også kalt ketose, noe som er effektivt for å gå ned i vekt), mens for at et kosthold skal bli betegnet som lavkarbo, så ligger man under 100 gram karber om dagen, altså en hel del. Det er likevel ganske mye mindre enn hva norske myndigheter anbefaler (husker ikke hva det er i farta, men er vel rundt 250?). Lavkarbo er ikke det samme som nullkarbo ;) Mitt viktigste budskap er at man ikke skal være så redd for animalsk fett, og unngå prossesserte «smør»-varianter laget av planter. Jeg er også helt enig i deg at man ikke burde få i seg kunstig søtning som aspartam , sukralose osv, og prøver å holde meg unna det selv. Jeg spiser fortsatt litt drops, men du skulle sett meg før! Forbruket mitt på drops har nok gått ned med minst 95% :)
Ang dette med søtsug så sier jeg ikke at alle som spiser karbohydrater har søtsug, men om man har problemer med søtsug så er lavkarbo en effektiv måte å redusere dette på. Sukkeravhengighet er ikke noe å kimse av, jeg hadde faktisk kraftige abstinenser når jeg kuttet ut alt sukker og raske karbohydrater. For de som er veldig følsomme for sukker vil det også være nødvendig å kutte ut bla frukt, som andre kan spise uten problemer. Som jeg har skrevet tidligere så kan også sukkerstatninger som lettbrus og pastiller trigge sukkersuget, men det at alle som går på lavkarbo spiser pastiller og drikker fun light, det ville jeg nå vært litt forsiktig med å si. Det er nok mange som er på diett generelt som gjør det, men det er nok ikke en fellesnevner med lavkarbo, lavkarbo er en livsstil, ikke en diett.
Husk nå også på at denne bloggen handler om meg og mine erfaringer, vi er alle forskjellige og må sette opp et kosthold som fungerer for oss. Karbohydrater er ikke usunt, men jeg fungerer bedre når jeg holder meg unna de raskeste. Bytt heller ut hvetemel med mandelmel, så får man i seg noe som er mer nyttig og som kroppen kan ha bruk for. Du er sikkert enig i at boller ikke er spesielt sunt? Vel, da er vi kanskje ikke så forskjellige ;)
Hei.
Jeg født for 4 uker siden og kroppen har blitt fæl etterpå. Tenkte derfor på og prøve lavkarbo. Skal til syden om litt over 3 mnd og vil til da ned 10 kg og kvitte meg med mange cm på mage og lår. Tror du dette er mulig på lavkarbo på 3 mnd?
Åssen vitaminer anbefaler du meg og kjøpe og hvor kjøpe du de?
Camilla:)
Hei! Absolutt! Siden du ikke skal ned så mye så ville jeg kombinert lavkarbo med å telle kalorier, da går det nok raskere. Lavkarbo er svært bra for overvektige å miste overflødig fett raskt, men når det kommer til de siste kiloene så går dette ofte tregere. Jeg har akkurat fått meg en personlig trener som jeg skriver mer om i morgen, og da vil jeg definitivt anbefale et av hans opplegg! Da kommer du til å miste så mye som mulig på så kort tid som mulig uten at det går utover muskelmasse :) Og det eneste du trenger å gjøre er å følge opplegget som blir satt opp for deg :)
Alle vitaminer kjøper jeg fra iHerb, les mer på fanen «iHerbguiden» på toppen her :)
Hei!
Jeg har lest bloggen din helt siden du begynte på lavkarbo. Selv har jeg hatt lavkarbolivsstil nå i 2 år, og har til sammen gått ned rundt 20 kg. Men nå skal de siste kilone bort. Jeg har fokusert på kosthold og lavkarbo, men har fått inspirasjon i det siste til å spise mindre porsjoner, ferre kalorier og begynne å trene. Men jeg har ingen treningsplan og dermed forsvinner all motivasjonen. Jeg tar meg en joggetur et par ganger i uka, men merker ingen forandring…selvfølgelig gjør jeg ikke det – når det ikke er noe variasjon eller styrketrening inne i bildet. Jeg lurte derfor på om du har mulighet for å legge ut en enkel treningsplan for 3-4 uker med variert styrke og kondisjonstrening?
Klem
Oi, 20 kilo er jo fantastisk! Jeg har faktisk allerede lagt ut flere stykeprogrammer som jeg selv har fått anbefalt av PT. Disse rutinene trener hele kroppen, så jeg anbefaler å gjøre de ca annenhver dag, 3 dager i uken er veldig bra :)
Sirkeltrenign: Dette programmet anbefaler jeg på det høyeste. Det tar kort tid, er utrolig effektivt og virkelig kjempebra! Høyere puls og korte pauser:
http://www.ingridsblogg.no/?p=409493
Jeg har også lagt ut vanlige styrkeprogram, du kan variere med dette som passer bra for nybegynnere:
http://www.ingridsblogg.no/?p=408841
Og gå over til dette når du er litt mer erfaren. Dette er todelt, altså trener du halve kroppen for hver økt. her har du også mer løse vekter og litt mer avanserte øvelser:
http://www.ingridsblogg.no/?p=408849
jeg har ogsålaget en liten styrkeøkt du kan gjøre hjemme som er fin de dagene du ikke rekker noe annet, men jeg anbefaler de øvrige tre programmene for raskere resultater :)
http://www.ingridsblogg.no/?p=409169
Om du starter med nybegynerprogrammet ville jeg trent dette 2 dager i uken og sirkelstyrke 1 dag i uken. Om du har tid og ork kan du jo løpe en dag og, alt avhengig av hvor mye du er vandt med å trene.
Om du har trent en del styrke kan du går rett på det andre programmet. 2 styrkeøkter av dette i uka + sirkelstyrken.
Og til slutt; uansett hvor mye du trener vil maten alltid være viktigst for å gå ned i vekt! Jeg har gått med 18 kilos sek i 2,5 uke og gått ned 0,5 kg. Har selvsagt sett endringer, men jeg går aldri ned i vekt uten å forandre kostholdet.
Lykke til videre!!
Heisann og takk for flott blogg med mange gode tips! Jeg har begynt med lavkarbo for to uker siden og merker ikke så mye forandring på vekta ennå. Men føler at blodsukkernivået er mer stabilt – dette gjelder humøret også! Min utfordring er at jeg faktisk ikke blir skikkelig mett…virker litt rart siden alle skriver om hvor lenge mette de blir..For å gi et eks. på hvordan kosholdet mitt ser ut på en hverdag, spiser jeg to skiver «frøbrød» med røykalaks og smør pluss kaffe med litt fløte til frokost. Lunsj: En liten chorizopølse, noen oliven, litt fetasost og ei skvive frøbrød. Middag: Fisk/kjøtt uten potet/pasta og med en litt fet saus og grønnsaker. Medium størrelse tallerken. Kvelds er kanskje en omelett, knekkebrød eller fløte/egg pletter med ost. Burde jo mette, eller? En annnen ting: Gikk på fjelltur i går, og gikk fullstendig tom for engergi! Ble helt tom og beina kjentes ut som bly. Drakk vann og måtte ty til en mørk sjokolade for å berge meg;) da ble det litt bedre..Men vet du hvorfor det blir slik under trening? Tusen takk igjen for at du deler dine erfaringer med oss andre:):)
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Hei! Dette er nok ikke så uvanlig nei :) Jeg bruke nestn 1,5 måned før kroppen var vandt til å ikke få så mye karber, og den tiden kan være ganske tøff. Grunnen til at du ikke føler deg mett har nok ikke med energiinntaket å gjøre, men er mer sannsynlig relatert til at du spiser en mindre mengde mat. Det tok meg litt tid å vende meg til å spise mindre måltider, for magesekken er jo vant til å bli fylt opp på en helt annen måte når man spiser mer karber. Gi det litt tid så vil magesekken trekke seg sammen og dette problemet vil nok forsvinne ganske rask.
Når det kommer til at du gikk tom for energi så har jeg også opplev det da jeg trente alt for hardt i starten. Kroppen bruker ganske lang tid på å gå fra å bruke karber som energikilde til å bruke fett. Dette kan ta fra 4-8 uker, så om du har gått rett på lavkarbo – om jeg gjorde (ikke redusert over tid) så ville jeg vært forsiktig med lange økter den første tiden, nettopp derfor. Kroppen din klarer ikke å ta enegien fra fettet raskt nok – enda. Så om du skal gå flere lange fjellturer de nærmeste tiden vil jeg nesten anbefale at du har med deg litt karber og. Jeg fikk nesten anfall den første uka siden jeg hadde gått flere lange langrennsturer, selv om jeg spiste kjempemasse mat så skalv jeg i hele kroppen – litt som det må være å være på avrusning! Men hold ut, alt dette kommer til å bli mye bedre :)
For å være sikker på at du får i deg nok så kan du jo også bruke f. eks shape-up appen og registrere alt du spiser, så ser du hvor mye karber og hvor mye energi du får i deg totalt, kan være fint i starten for å lære seg hvor mye mat man trenger. Normalte jenter ligger på 18-2200 kcal (om man ikke skal ned i vekt).
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Hei Ingrid!
Tusen takk for super blogg, den har vert til stor hjelp for meg!
Jeg started med lavkarbo for ca 2 mnd siden, ikke for å gå ned i vekt, har ikke problemer med det. Men fordi jeg ble anbefalt å kutte litt i karbsa av en personlig trener, spiste utrolig mye karbs og var livredd for fett! Jeg merket at min urolige mage roet seg ned! Helt utrolig! Så jeg kuttet ned enda mer, og nå føler jeg meg fantastisk. Mine mageproblemer, som jeg var så vant med og tok for gitt at jeg bare hadde en følsom mage, er nå borte. Helt til jeg spiser mer sukker og karbs vel og merke ;)Og mitt forhold til mat er også mye mer avslappet, og jeg er ikke sulten HELE tiden lenger! Uansett, kommenterer ikke her for å dele historien egentlig, bare føles så digg :D
Jeg har et spørmål: Jeg trener en del, da styrke 3 ganger i uka. Trener helkroppsprogram og løfter ganske tungt. Jeg trener også kondisjon 3 ganger i uken. Det jeg lurer en del på er hvor mye proteiner en bør spise? Lavkarbo inneholder mye fett, men jeg ønsker å bli sterkere og mer markert. Men jeg leser en del at en bør ikke ha så høyt inntak på lavkarbo. Men den anbefalte dosen proteiner er langt i fra så mye som er anbefalt når jeg har slike mål. Du trener jo en del, så hvordan forholder du deg til dette? Har du noen gode tips?
Så bra du har blitt så mye bedre i magen! For meg tok det 3 måneder på lavkarbo før jeg ble helt bra, men jeg ble bra jeg og! Jeg spiser minst 140 gram proteiner om dagen (opp til 180 gram). jeg veier 63 kg og trener ikke sååå mye, men føler meg mye mettere når jeg spiser proteiner. Om du veier mer eller mindre så kan du bare trekke ifra eller legge til litt. Det er forøvrig hva som ble satt opp av min PT så ikke noe jeg kommer på sjæl ;)
Hei! :D
Jeg er 21 år og jeg må si jeg er mektig imponert over siden din! Særlig finner jeg iherb oversiktene dine til stor hjelp. Stå på, kjempe bra blogg, og veldig bra skrevet om Low carb, er selv tilhenger :)
Tusen tusen takk!!
Hei! Jeg blir så utrolig inspirert av alle dere som går ned i vekt med lavkarbo!
Jeg har spist lavkarbo i snart 6 uker, vet ikke hvor lenge dette er i lavkarbo-verden, men jeg har jo ikke gått ned noe som helst! jeg trenger 3 dager i uka, og har en fysisk jobb.. men vekten rører seg ikke! føler meg jo bedre i kroppen, søtsuget er borte osv, men ville gjerne gå ned litt..
er 172 høy, og veier 68 kg.. er altså ikke overvektig, men har litt overflødig her og der! hvor lang tid tar det før kroppen begynner å slippe fett? har hatt litt utslag på ketostix, og går med ketosesmaken i munnen konstant.. så jeg skjønner virkelig ingenting! :p vet ikke om du har noen tips eller kan hjelpe, men jeg trengte bare å få det ut :-D hehe..
Hei! Om du bare har noen kilo igjen så holder det som regel ikke å bare spise lavkarbo (og være i ketose), dette fungerer bra for de som er veldig overvektige, men om du ikke er det så må du dessverre også holde koll på kaloriinntaket. Fordelen med lavkarbo er at det er enklere å holde et lavt kaloriinnhold og likevel være mett, først og fremst fordi man spiser mye mer protein! Den mest effetive måten er å registrere alt man spiser og ligge et sted mellom 1600 og 1800 kcal om dagen avhengig av hvor aktiv du er. Selv lå jeg på 1550 når jeg gikk ned i vekt, og det fungerte utmerket, ikke var jeg spesielt sulten heller :) Nå liger jeg litt over og har enda ikke gått noe opp selv om jeg ikke får trent så mye om før :)
Hei :-)
Holder på med min første uke med lavkarbo. Ønsker en ganske stor vektnedgang, 20-30kg. Bør man da telle kalorier også? Hvor mange kalorier bør jeg ligge på og hvor mange karbohydrater? Veldig fin blogg, mange gode tips som har hjulpet meg masse på veien. Merker at det er en stor overgang, har alltid spist poteter, pasta, brød o.l.
Hei! Det er litt vanskelig for meg å si uten at jeg vet spesielt mye, men jeg kan anbefale en app som heter Lifesum (tidligere Shape Up Club), der kan du legge inn høyde, vekt og målet ditt, så får du et ganske bra estimat. Estimatet denne ga meg var ihvertfall veldig likt det jeg fikk av min PT, så det gir jo en god indikasjon :) Er en stor overgang ja, men hold ut, det blir bedre :)
Den appen har jeg faktisk :-) Jeg skal spise 1620 kcal, men så står det også 58% karb, 15% protein og 27% fett. Det blir vel ikke riktig?
Nei det har jeg endra manuelt. Jeg spiser ca 40% proteiner, 30% karber og 30% fett, men du kan fint spise enda mindre karber. Om du spiser veldig lite karber kan du legge deg på typ 15-20% karber (eller enda mindre) og 40% fett :)
det eneste jeg har prøvd er å holde meg på 50g karbo i løpet av en dag, ikke helt sikker på hva det utgjør i prosent, får prøve meg litt fram :-) tusen takk for hjelpen :-)
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Jeg søker litt rundt på nett om hvorfor jeg ikke får vektnedgang etter jeg startet på lavkarbo for 2 uker siden. Leser jo alltid at kiloene renner av de første ukene på andre. Jeg har nok å ta av så er ikke derfor. Ser du skriver at kroppen din brukte 2 mnd på å vende seg til p bruke fett som energi. Betyr det at du heller ikke gikk ned noe særlig i starten? Er så frystrende å være så nøysom med maten uten at noe skjer :/
Jeg ville nok ikke gitt meg enda nei, det tar tid for kroppen å omstille seg, og som du sier så tok det to måneder for meg før jeg var sånn passe ajour igjen. Jeg gikk ned en del i starten, men det meste var nok vann. Den virkelige vektnedgangen kom etterhvert. Men jeg måtte begrense matinntaket litt og da, kunne ikke spise hva som helst bare det var lavkarbo, men så skulle ikke jeg ned så mye heller :) Lykke til!
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vet det er lenge siden du la ut om lavkarbo, men jeg sliten med vekten.
Nå er jeg 16 år og har litt med liten overvekt i 3-4 år (kom tidlig i puberteten). Jeg snakker kanskje om 7-8 kilo fett til ideal vekten min. Nå veier jeg 69-70 og er 1.70 høy. Egentlig bryr jeg meg ikke så alt for mye om tallet men hvordan jeg ser ut. og jeg ser at det er sånn ca 7-8 kilo som burde bort. jeg er en ganske aktiv jente som spiller fotball 3-4 ganger i uken og trener styrke på treningsenter 1-2. Jeg har prøvd å spise lite men jeg går bare ikke ned. begynte på lavkarbo for en uke siden men har bare gått opp en kilo! dette synes jeg er veldig rart i og med at alle andre går ned 2-3 kg vannvekt på denne tiden
jeg trenger veldig hjelp, jeg holder ærlig talt på å miste all motivasjon og gå inn i depresjon igjen( har hatt mild depresjon)
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