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Can't seem to get 50% of my calories from carbs.



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AZULVIOLETA6
SparkPoints: (56,939)
Fitness Minutes: (67,503)
Posts: 2,737
5/13/13 8:02 P

It looks like you are eating a LOT of fast and processed foods. Honestly, you probably aren't going to get into a good range until you start cooking for yourself and eating real food. If you are able to get carbs from things that also have vitamins and fiber, your diet and weight loss will generally go better.

Instead of getting your carbs from McDonald's coffee drinks and store-bought hamburger buns, try these things:

--whole grains (oatmeal, brown rice, quinoa)
--vegetables (they all have some, minimal carbs)
--tubers (potatoes, sweet potatoes, etc.)
--legumes (garbanzos, pintos, black beans, kidney beans, lentils)
--fruit
--lean dairy (lowfat milk, yogurt, cheese)

Here's a concrete example. Instead of a hamburger meal from a restaurant, you could put together an easy meal like this at home with minimal preparation:
1. Lean hamburger patty or turkeyburger patty. Saute on medium heat or cook on the grill. Takes about 5 minutes to cook.
2. Green salad. A couple of handfuls of lettuce, some spinach, a green onion, some carrots and a drizzle of balsamic vinegar. This can be made ahead and kept in the fridge for up to 5 days. Salads will keep even better if you use the salad-in-a-jar method.
3. Roasted sweet potato. Wash the sweet potato, coat it with olive oil and sea salt and bake for 90 minutes at 350 degrees. Delicious and can also be made ahead of time.

A meal like that has about 300-350 calories and about 25-30 carbs. It also has fiber, vitamins and flavor without taking a lot of time or effort if you can do some planning ahead of time.



DIETITIANBECKY
Posts: 26,573
5/13/13 7:48 P

I understand about the mother's day weekend and all.

I went to look at your nutrition tracker prior to that and I get dates like may 25, may 24??? is this from a year ago?

I assume your initial SP calorie range was based on 1200-1550. Have you changed these? Do you know your ranges for protein, carbs and fat?

Becky



KATIEP477
Posts: 14
5/13/13 7:42 P

I know I know! The ribs and the carrot cake were over this last weekend. I allowed myself to cheat since it was Mother's Day.



KATIEP477
Posts: 14
5/13/13 7:32 P

Well, honestly I'm having a hard time finding my range. I started out at 1200 and lost a few pounds over a couple of weeks. I added in more cardio so I upped my calories to 1300-1500 and now weight loss has totally stalled out. I love my walks but was losing more before I was doing them daily. I'm going to try to stick with the 1300 -1500 and hope things even out over time. It's really hard to train your mind to eat more when you're trying to lose weight. I was tracking my calories on another site but am in the process of logging the last few weeks on here. Maybe once I have logged more it will be easier for someone to get a good picture of what I am eating and give me some tips.
I enjoy fruit but it seems like the days that I eat more of it I am so hungry. It just doesn't keep me full.



DIETITIANBECKY
Posts: 26,573
5/13/13 7:31 P

Don't worry about the pie chart (which is just a pictorial middle of the road graph)---rather just aim to stay within your SP ranges for carbs, protein and fat. I did look at your nutrition tracker and saw these things.

--on a day that you were high in fat is was primarily due to the BBQ ribs.
--on a day you were low in protein, yet higher in carbs and fat--it was due to the carrot cake
--a day you were high in carbs and low protein was due to the 2 cups of cereal eaten

watch the portion sizes of carbs, they escalate quickly. Be sure to keep lean protein in your meal plans for breakfast, lunch and dinner.

Becky
SP Registered Dietitian Nutritionist





SUSAN_FOSTER
Posts: 1,228
5/13/13 7:12 P

1. Fruits and vegetables are fairly low calorie but high carb.

2. What is your range? I see many days from your tracker where you are eating under 1200 calories.



KATIEP477
Posts: 14
5/13/13 7:01 P

My carbs, protein and fat are always split pretty equally. I can't find a balance. If I up my carbs I drop too low on protein and tend to go over in calories. How do you all get 50% of you calories from carbs?



 
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