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I'm going to try to explain why your weight can and will fluctuate. I know many already know this, but judging by the number of people completely frustrated because they gained a pound or two, it seems that many do not. Before I start, I am not attacking your diet. Some people need to go low carb to finally be in a consistent calorie deficit which is what is needed for consistent fat loss. Anyway, 1 gram of carbohydrate causes one to gain 4 grams of water. So if you go from 20 carbs a day to 500(which is not difficult since I averaged about 320 grams per day last month on a 2500 calorie average diet.) 500 carbs would not be hard to attain on a cheat day. That is a gain of 1920(480*4) grams of water. There are 453 grams of water in a pound. So 1920 grams would equal 4.23 pounds on the scale. Add in a high amount of sodium which is usually the case during a cheat day and that can add another 3-5 pounds of water retention. So that is a combined 7-9 pounds on the scale not counting the extra food in your system.
People are impatient, especially when dieting. So it's easy to see why low carb dieters swear by this method. For that same reason "clean" eaters also have the same reaction since "clean" eating usually means a much lower sodium intake. It produces quick results on the scale at first and that change goes both ways. When you do it you see a quick loss and when you go off the diet you see a quick gain so you immediately call carbs evil. Again, don't attack me because you think I am being down on LC dieting. I am simply explaining why it seems people are duped into believing the charlatans like Taubes and Fung.
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1867 kcal
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Fat: 43.31g | Prot: 178.69g | Carbs: 206.75g.
Breakfast: Chicken or Turkey with Stuffing (Mixture), Apples, Pure Protein Chocolate Deluxe High Protein Bar (Small), Pure Protein Chocolate Peanut Caramel High Protein Bar. Lunch: 2% Fat Milk, Kellogg's Special K Protein Plus Cereal, Cantaloupe Melons, Rotisserie Chicken (Skin Not Eaten). Dinner: Yasso Frozen Greek Yogurt - Cinnamon Bun. more...
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3749 kcal
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Exercise:
Running - 6/mph - 35 minutes, Walking (moderate) - 3/mph - 1 hour and 30 minutes, Resting - 2 hours and 55 minutes, Sleeping - 7 hours, Sitting - 5 hours, Standing - 7 hours. more...
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 Comments
Is there a day or series of days where you dropped quite bit of weight and within a day it comes right back? I'm not sure people do understand what your saying or the relationship between grams of carbs and water. More muscle, greater store of glycogen, more depletion of glycogen either through strenuous exercise or stress or outdoor weather conditions and activity level comes to mind when I write this and my N=1 over the last year.
06 Jun 18 by member: Terrapin12
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When I did a low carb diet, yes, I would fluctuate greatly. But no, now that my carbs are pretty constant I only see fluctuations like that after a cheat day.
06 Jun 18 by member: -Diablo
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I'm not explaining what goes on with me. My weight will not fluctuate that much since I don't really deplete all of my glycogen through exercise. This is more for keto dieters(and LC diets in general) who see huge fluctuations when they eat a lot of carbs. Some assume that they gained a large amount of fat when they see the change on the scale.
06 Jun 18 by member: -Diablo
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Yes, your last point about wide fluctuations is very insightful. You are reaching for people who hear 'Don't tell me it is water related" when in fact it is exactly water related.
06 Jun 18 by member: Terrapin12
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