Fitness Minutes: (5,830)
3,186 5/25/13 3:37 A
The Tuesday and Wednesday total calorie counts from your previous post are incorrect. What online calculator did you use?
I think your typical day's menu selections are conducive for weight loss in an active person. I recommend buying plain greek yogurt and adding fresh fruit if desired, so as to avoid the sugar ("evaporated cane juice") Chobani adds. I would also recommend adding a salad with oil or a hearty soup to dinner rather than a starch.
Yes, the straight number of grams isn't all that useful. The number to watch is the percentage of calories you get from each macronutrient. (Macronutrients are the three things that have calories-- carbohydrate, fat, and protein. Micronutrients are all the little things like vitamins and minerals.) Your micronutrient percentages should NOT necessarily be equal. Unless you have a medical condition that requires you to eat a lot more or less of a specific type of food (for example, people with kidney disease sometimes have to cut way back on protein), you can start out by following the general guidelines. The general guidelines are about 40-60% of calories from complex carbohydrates (fruit & veg, whole grains, legumes, etc); 15-25% from protein, and 15-30% from fat. As you can see, those numbers give you a lot of leeway to decide what combination works for you personally. There's no strict formula for what's healthy for everybody, and you can even vary from day to day. For example, I usually hit about 60% carbs, 20% fat, and 20% protein, but if some frenemy gives me a can of nuts, I might have a day when I get close to 50% of my calories from healthy fat.
One way to know whether you're choosing "healthy" carbs is to track fiber. If you go over your carb range but don't get at least 25 grams of fiber, then you need to look at where the carbs are coming from and try to eliminate the "empty" ones. With the exception of dairy foods, carby foods that don't have fiber also have fewer vitamins and minerals, so you don't want to waste calories on foods that aren't giving you nutrients. The carbs you want to limit are the ones that come from white flour, sugar, white rice, and things like that.
Your ratios look good to me. If it is working for you I don't see why you should change it.
Fitness Minutes: (14,252)
9,692 5/24/13 11:58 A
No apologies are required! We all started somewhere... somewhere, a year or two again, someone linked that article to me. We all learn as we go. :) You're on the right track to eating healthy!
Fitness Minutes: (3,191)
5/24/13 11:55 A
The previous application that I was using did not give me specific ranges that I should be eating on a daily basis. Now that I'm looking at the SP application it does and I've been within the range every day. I literally just started using the application yesterday and was not aware of some of the features that it had.
I was concerned because I wanted to start out right and everything I've heard was "CARBS ARE BAD!" I saw the high gram number I was eating and kind of freaked out for a second thinking to myself what the heck am I doing? So I asked. I didn't know there were simple and complex carbs to be honest as I've never really looked into that. I learned a lot from that article and I'm happy that you provided it. I appreciate it a lot.
Specifically what I wanted to accomplish was eating healthier and lose weight doing so. I now see that I'm having a slight freak out for no reason. Haha. My apologies for being new to all of this. But this is exactly why I'm starting here. :)
Fitness Minutes: (14,252)
9,692 5/24/13 11:24 A
That's not too many carbs. What's your ranges as provided by SP? Generally, carbs are going to be between 40-60% of your diet.
This will help you understand what's up with carbs:
It sounds to me like you are getting your carbs from healthy sources, complex carbs,not simple ones. What's your concern, exactly?
5/24/13 11:00 A
Unless you're deliberately aiming for a low-carb diet, I would suggest lowering fats to 20% and upping carbs to 45-50% with protein being the final 30 to 35%.
Fitness Minutes: (3,191)
5/24/13 9:25 A
I just started using the SP application yesterday so I can't give you the levels that they want yet as I haven't utilitzed it as I should yet. I was previously using a different one. It said my caloric intake should be 1,700 calories.
I'm new to all of this to be honest. I've never given any of it a thought before and I want to make sure I'm starting out right and headed in the right direction. I really appreciate all of the feeback thus far and I hope to learn more as I continue here. :)
To give you an idea every morning for breakfast I have the following: 8oz Coffee 1tbsp creamer (Still don't like complete black coffee but 1tbsp is a lot less than what I WAS having) 1 sweetener packet Chobani Blueberry Greek Yogurt Non-Fat 1 Large Hardboiled Egg 1 Womens Daily Multivitamin 1 1200mg Fish Oil Capsul
For lunch: I WAS eating oatmeal last week, but I realized how unhealthy the packets were. This week I've eaten protein and veggies for lunch with maybe a little dairy.
For dinner: I try to eat a salad (spring mix) with every dinner. Normally cook 1 protein item (steak, chicken, ground turkey), 1-2 veggie items, and MAYBE 1 starch item. If I do cook a starch item I try to limit the portions I cook so I cannot go back for more of that. If I'm still hungry all I'll have to go back to is veggies and protein.
Edited by: BULLETSHOTLOVE at: 5/24/2013 (10:30)
Fitness Minutes: (15,376)
1,939 5/24/13 9:18 A
This is one place where the nutrition tracker is very useful. Take a good look at it. There are plenty of carbs out there that aren't added sugar. Beans, dairy and fruit are all very carby even if you are avoiding grains and potatoes. I will leave it up to you to decide if it is a bad idea to get sugar from milk (naturally very sugary) or fruit (also naturally filled with sugar) and a bad idea to get starches from beans (super starchy). It is certainly better in terms of other nutrients you get to have a pile of beans and fruit than a donut!
Carbs have the most influence over your blood sugar levels. Complex carbohydrates are the recommended carbs needed to help our bodies produce energy and not fat. Why?, because a body has work harder to break down complex carbs because the sugars take longer to digest, and examples of complex carbs include the fiber in spinach, watercress, buckwheat, barley, lentils, brown rice, etc.
I do agree with the poster about the yogurts...Fage 0% plain Greek yogurt is the only one I have foundith the least amount of sugar....and I do sweeten with berries, maybe a little honey and sometimes I even add walnuts to the yogurt to get the healty fat from the nuts.
Proper portion control especially important! If want want to snack on low carbs try peaches, pears, plums, cherries, and all sorts of berries. Berries have the least impact on blood sugar....sugar-free ice pops ...low in calories...low impact on blood sugar...String Cheese 80 calories, 0 g carbohydrates
2 Mission Extra Thin Yellow Corn Tortillas with 1/4 cup finely shredded reduced-fat cheddar cheese 160 calories about 16 carbs
1/2 Avocado with stuffed crabmeat 4 ounces crabmeat with a tad of mayo on a bed of lettuce about 6 carbs
Have a hard boiled egg...Eggs Are Loaded with Nutrients & lots of vitamins.
I think it would be really difficult to eat the SP minimum requirement of carbs eating vegetables like broccoli, 1 cup only had 6 grams of carbs. Your stomach could never hold 200g of broccoli, you'd burst!
What number of carbs are you aiming for each day? Is there anyway you can make your log public so we can offer better advice?
Fitness Minutes: (37,802)
23,411 5/24/13 6:41 A
Are you referring to the percentage of carbs being too high, or are you over the range that SP gives you? My unqualified opinion is that so long as you are meeting the (healthy) fats and protein ranges (not from processed sources), then you should be o.k. re the carbs. If you are finding you are quite hungry still, then it might benefit to increase protein, and if your fat is quite low, to increase that a little, and cut back on the carbs.
Edited by: SLIMMERKIWI at: 5/24/2013 (06:42)
Fitness Minutes: (5,830)
3,186 5/24/13 12:42 A
As long as you are within your calorie range, i think high carb intake from veggies is completely acceptable. It could indicate your body craving a particular nutrient.
The issue isn't so much whether you're getting too many carbs as whether that means you're not getting enough of something else. If you're reaching at least the bottom of your target ranges for protein and fat while still staying in your calorie range, then you're really not getting too many carbs. If your carbs are over the top of your range but you're not exceeding your calorie limits, then you *have* to be too low in either protein or fat. Knowing which one is too low will help us give you better suggestions.
Fitness Minutes: (19,904)
1,231 5/23/13 9:08 P
I'm no expert (and I'm not even a carb counter), but here's my two cents...Are you talking about sweetened/fruity yogurts, which is high in carbs due to added sugar, or plain yogurt which has far fewer carbs that come from the naturally occuring lactose? A lot of people think Yoplait yogurt is a great healthy snack, but it has all sorts added sugar. You can try swapping it out for plain greek yogurt and adding your own fruit/honey, and you'll know exactly what is going into it.
As for the carbs from veggies, it is my understanding that counting "net carbs" is something that helps people trying limit carbs but still get the necessary fiber. If you subtract the grams of fiber from the grams of carbs, you get a more realistic number of "extra" carbs you're consuming. Of course, if I'm wrong, some low-carb experts will probably jump all over my overly-simplified explanation... :)
Fitness Minutes: (3,191)
5/23/13 8:16 P
I've been doing a daily log of what I eat and it gives me how much protein, fat, and carbs I've consumed. I am finding that I consume WAY too many carbs. But they come from things like yogurt or eating an abundance of veggies like broccoli. Not so much from things like bread or other starches. Is it OK to have a high amount of carbs if it's from healthy foods? Should I cut back on them? What are healthier less-carb options that I could eat or snack on? Thanks in advance for your response. I appreciate it. :)
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.