Fitness Minutes: (85,382)
8/11/13 8:58 A
It takes some getting used to. It's difficult to give specific advice without seeing your nutrition tracker.
I like the plate method for starting out. Think 1/4 of your plate protein, 1/4 carbs and 1/2 vegetables or veg/fruit divided. This usually equates to 1 serving of meat or other protein source, 1 serving of carbs (pasta, rice, cereal, potato, whole grain, bread, etc..) and 2 servings of veg or veg/fruit.
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.
8/11/13 8:46 A
i am looking at doing a low carb diet. when i followed the rules, my calorie intake is only 800 calories a day and that is too low. so i redid my food plan and now it is 131 protein, 105 carbs, 37 fat. i don't know where i am going wrong if what i did is okay.
To really give helpful tips for your specific situation---seeing your nutrition tracker would be needed. Let me know if you need the steps to do this. Then we can give ideas of what foods to add, what foods to eat less of, etc, etc to give you the balance you want.
Becky SP Registered Dietitian Nutritionist
7/4/13 7:04 P
I had to make a serious effort to meet my minimum protein requirement. The more I worked at getting in that protein (without going over calories), the more it scraped away at the amount of carbs I would consume. I now get most of my carbs from fruit and veg.... or along with my protein (i.e. beans). I found that cutting WAY back on the "starchy carbs" (bread, rice, potatoes, pasta) helped me get my protein/carbs/fat in a better balance.
Goal 1 - break 200 (46 pounds lost)**DONE** Goal 2 - leave obesity behind (BMI 29.9, at 185#) **DONE** Goal 3 - BMI = Normal (154# or less)
Somehow including a lot of vegies in the diet helps. Stock up on frozen vegies, or quickly "steam" vegies in the microwave, or make main dishes that include vegies, like fritatas, casseroles, and chilli (has a lot of tomato at least). Take dinner leftovers to lunch the next day.
Hugs -- Edith Started at 220, made goal 160 now I have to get there again :-)
Keep Dancing. Joy is the best exercise.
Fitness Minutes: (11,103)
282 7/4/13 6:18 P
It outlines the ranges of carbs / fats / protein that Spark promotes as being healthy. The "ideal" shown on the Daily Feedback chart as 50/30/20 is just around the centre of each range, but there is still a lot of room for adjustments around them.
I wouldn't get your knickers in a twist about hitting exactly the 50/30/20 - that's just an easy guideline to give you an idea of about where to be.
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