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Small ladies and carbohydrate amounts

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  • Small ladies and carbohydrate amounts

    This is a question/poll for all the ladies under 5'6" and with no weight to lose.

    I've recently attained a body composition that I'm really happy with by eating primal (I'd been doing this for the past 2 years) and reducing my carbs to 50g ish/day (this is what I changed). Now I'm where I want to be, I feel like my body is running low on energy and I think for maintenance I should start upping my calories and carbohydrates into a higher range. I know MDA suggests 100-150g/day for maintenance but, 150g for a 160lbs guy taking in 2500cals/day and 150g for a 107lbs woman taking in 1500/day are different.

    What do you ladies find to be your maintenance sweet spot for optimal nutrition and energy?

  • #2
    It really depends on your activity level too. I'm mid thirties, 5' 3" and fairly active and seem to be maintaining well with approx. 1500 calories and 100g. carbs a day.

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    • #3
      I don't regularly count, but last time I tallied up my carbs they were around 150-200g/day. I am 45 years old, 5'2"ish and maintaining at 118-120.

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      • #4
        Originally posted by Graycat View Post
        It really depends on your activity level too. I'm mid thirties, 5' 3" and fairly active and seem to be maintaining well with approx. 1500 calories and 100g. carbs a day.
        I think you'd call me rather active. TRX/ HIIT a few times a week and run/interval/sprint 45-60mins 5xwk

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        • #5
          I'm a lady in my early 30's who is about 115lbs. Eating low carb for too long was a major health disaster for me, and I'm trying to reverse the problems it caused by eating high carb/lower fat, which so far seems to be working. I'm also one of the *lucky* ones who gains fat eating high fat/low carb, so I gained weight when I followed Mark's Primal BP.

          That said, I think carb levels are really individualistic, and you kinda got to just find what works for you, whether it's higher or lower levels.

          I eat a pretty high carb diet, but I'm very careful to stick with healthy starches and gluten-free carbs like tubers, white rice, molasses/honey/maple syrup/organic sugar, and lots of fruit. I eat carbs with every meal, I lowered my fat to balance it out, and doing this I've been able to lose most of the fat I gained by eating primal, my strength has improved, and my overall health is significantly better. I don't count my carbs, but I estimate they are probably somewhere around 200-300 grams, depending on the day.
          Last edited by BestBetter; 11-10-2012, 01:22 PM.

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          • #6
            Late 20s, 5'4, 106. I don't count calories or track carbs, but the last time I did, it was around 100-150g range.
            F 28/5'4/100 lbs

            "I'm not a psychopath, I'm a high-functioning sociopath; do your research."

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            • #7
              Thanks for posting this great question.

              I am 48, 5'4". Trying to find my sweet spot to maintain 59kg but still dropping gradually. I'm not sure of my carbohydrate count.

              I still keep carbs very low at breakfast (just what's in a few veges and a little milk). Otherwise I get whatever is in my veges, potatoes, sweet potatoes, bananas, other fruit, milk and cheese.

              I think 100g or even 150g would be safe enough, or maybe more on an exercise day, but I'm reluctant to go too high because I don't want to bring back the cravings and shakes. At the moment I am working to increase fat for the calories and to stop losing weight.

              I do have plenty of energy.

              Could your lack of energy be related to too much exercise?
              Annie Ups the Ante
              http://www.marksdailyapple.com/forum/thread117711.html

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              • #8
                Thanks for the replies ladies. I'm upping my carbs to 90-120g and going to see how that goes, just don't want to neglect the fat but that's not usually a problem cause pork chop and steak fat are delicious

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                • #9
                  Originally posted by Meghanner View Post
                  Thanks for the replies ladies. I'm upping my carbs to 90-120g and going to see how that goes, just don't want to neglect the fat but that's not usually a problem cause pork chop and steak fat are delicious
                  Sounds like a good plan. Personally, I believe VLC diet to be a great jump start to weight loss and a great tool for managing apetite and for getting rid of sugar cravings. However, unless there is a health issue that requires it, there's no benefit from being in ketosis long term IMO. Especially when the goal is to just maintain current weight.

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                  • #10
                    I'm 5'3" and 47 years old. Low carb got the weight off but I haven't been able to go any lower than I am now with any kind of macro ratio. So I no longer worry about it to no ill-effects at all.
                    Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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                    • #11
                      my height ranges from 5'2"-5'4" depending on how well adjusted my spine is and how much sleep I've gotten

                      I've found that in the past, I could eat crap and junk and 300-500g of carbs/day without gaining a significant amount of weight (as in, it would take months to gain 2-3lbs - and a day or two of LC to lose it, though realistically, I wasn't eating extreme carbs like that daily)... I know this because of a previous way-of-eating endeavour, so I'm not 100% sure it applies in your situation, but I DID want to share.

                      Now, primally speaking, I can eat a crapload of sweet potatoes (even regular potatoes) and veggies and whatnot before I start gaining... I could probably eat a potato (or half a sweet potato, the ones I get are usually big!) daily and be fine, but I'm working on losing fat at the moment, so I keep it to smaller portions.

                      jeez, I sound like a rambling idiot... I don't know if any of that made sense, but I hope something I said helped.

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                      • #12
                        A potato daily is not really that much carbohydrate, is it? If the rest of the day is LC would the overall count even reach 100g?
                        Annie Ups the Ante
                        http://www.marksdailyapple.com/forum/thread117711.html

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                        • #13
                          hehe... like I said, I'm a rambling idiot... or at least I play one on the internet sometimes...

                          so, a potato has something like 60g of carbs? yes?
                          I think I meant more ADDING a potato to whatever you'd do for weight loss.... so like if 60g of carbs/day keeps me losing, adding a potato would make that 120g carbs/day... which I wouldn't really consider LC... but I *personally* might still be able to lose, even at that rate.

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                          • #14
                            I'm 55, 5'2", maintain around 107 lbs. on about 1500 calories a day.

                            I GAIN weight if I go below around 50g of carbs a day, even on a restricted calorie diet (less than 1200/day).

                            Around 75-80g of carbs a day seems ideal for me. I'm pretty active. I do Crossfit workouts 2-3 days a week, Olympic weight lifting once a week, powerlifting once a week. I hike/mountain bike/ski/snowboard/snowshoe one day a week (depending on the season), and I throw in a session of sprints every week or two.

                            The only time my energy levels have gone down is when I tried the "eat MOAR fat" thing and was under 50g of carbs and under 1300 calories a day.

                            I'm amazed at the quantity of food that others here in the forum eat (who are about my size). I guess I'm just unlucky...

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                            • #15
                              I'm in my twenties, 5'3", sometimes 5'4", and maintain at 150-160lbs on 3000 calories/day on average. I lift weights 2x/week and sprint 1x/week, and on those days I will usually have about 150-200g carbs. Other days I'm close to 100-150g. I average about 6 hours of walking every week, for my other activity.
                              My chocolatey Primal journey

                              Unusual food recipes (plus chocolate) blog

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