Your carbs should come from vegetables, fruits, legumes, nuts, seeds, dairy, and grains.
Your meat should have ZERO carbs. Any fresh meat, fish, or fowl should be carb-free. Watch for some carbs in processed meats, as well as some seafood, but if you want to eat 4-8 ozs of meat, just eat fresh, chicken, turkey, beef, pork, or fish.
It is always best to avoid processed foods when possible. Now that you are vegetarian, you will be getting your protein from dairy, beans, soy, and your vegetables most likely. Carbs will probably be something you have to watch, because the highest protein foods are not in your diet ( meats ). However with a little planning, you should be able to get your 20 % protein, and 30 % fat, and keep it around 50 % carbs if that is your goal.
I think that if you want to eat vegetarian, you should just embrace carbs, and try to eat the freshest, best kinds of them. Trying to cut carbs may limit your food selections too much. You may be a little high in carbs, but as long as it isn't junk food, it can be healthy.
Fitness Minutes: (19,530)
128 6/29/14 9:34 P
My range is usually around 200, but it can increase up to 250 when I do high intensity training like body pump. Honestly, I read about many people losing a lot of weight after cutting carbs significantly, but I have never paid too much attention. All I was trying to do was to stay within calorie range. My carbs were always higher than 200. Now that I read your posts I kind of think that maybe the processed foods were the ones to blame. Before I became vegetarian I ate a lot of processed meat like hams, bologna and that kind of stuff. Now I eat the same amount of fruits but no pork, chicken, beef or turkey. I cut almost 90% of processed foods... Maybe that is the secret. It makes sense.
Fitness Minutes: (74,443)
3,293 6/29/14 2:09 A
Fruit has a lot of carbs, as do grains, legumes, etc.
Whole meats do not have carbs. Proessed meats have some (minimal) carbs.
Are you sure that you are tracking correctly? This doesn't make much sense. What is you range to begin with?
How much and what kind of carbs do matter...resistant starches are the best. Brown rice and barley have resistant starches.....chickpeas, black eyed peas, lentils black beans, butter beans, cannellini beans, kidney beans, spinach, watercress, buckwheat, barley, soy beans, split peas, navy and pinto beans...they are slow digesting and help keep you full.,,just stick to a small portion like 1/4 cup of barley...add onions and mushrooms to make it more dense...or it could be green beans or zucchini.....
Some wild rice in your diet may help..... it has less calories than brown rice, fewer carbs than brown rice, more fiber and higher in protein and should fill you up quicker. Rye bread is another good choice as it too digests slowly and the sugars in rye flour are absorbed into your bloodstream much more slowly. Quinoa is another good choice..it's low in carbs
Low carb fruits are Apricots, pears, peaches, plums, cherries, apples, kiwi, Granny Apples, all kinds of berries.
Omega-3 fats are in walnuts, flaxseed oil, and fish such as tuna, bluefish, lake trout, salmon, and sardines, olives, avocados, and sunflower and pumpkin seeds. These are good healthy fats that also reward you. Fat is far more satiating than carbs...healthy fats include.....a couple of avocado slices, a tbsp. of Olive Oil for cooking, Flax seeds, fatty fish, black olives...they are healthy fats...you can even stuff them with Laughing Cow reduced Fat cream cheese for a snack.
Hope this helps somewhat.
Fitness Minutes: (5,920)
3,709 6/28/14 8:48 A
I get a decent amount of protein from low-carb veggies.
6/27/14 9:04 P
I'm a vegan and I usually stay within my recommended ranges. Fruits and veggies don't contain nearly as many carbs as things like white bread. Maybe you've increased your whole foods and decreased the processed stuff.
Meat shouldn't contain any carbs. If you've increased your veggies, look to see what sorts they are. Some veggies are *very* carby - the starchy or sugary ones, like potatoes or carrots or beans, etc. And, has already been mentioned, your prep of meats has a lot to do with its nutritional value. If you're breading it, you may as well just eat bread! Sauces, so long as they're not sugar-based, usually are okay. I love stir-fries!
If you share your Nutrition Tracker we might be able to help you more.
6/27/14 11:44 A
Must have had something to do with how you were preparing that meat.
For example, chicken breasts have zero carbs. But if you serve it breaded, or sauced, or whatever, it will have carbs added to it.
Your tracker should readily have that info for you. I tried to see it, but you have it private.
Fitness Minutes: (19,530)
128 6/27/14 10:41 A
Ever since I joined SP in January 2012 I have never been able to stay within my carbs range. Naturally, I am not a veggie person but I diligently ate my veggies and rejoiced over my fruits. Anyway, even after I posted my concerns here regarding exceeding carbs levels and received some very insightful comments, I was not able to get them down significantly. Then, two months ago I became a vegetarian. I DO eat fish though, but I gave up all kinds of other meat. It is surprising to me how I have NOT exceeded my carbs. I am not even trying. Any insight on this? I mean, I know that meat does contain some carbs, but now I even eat more fruit and I am still within range. I am looking for some answers.
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