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RECON36 SparkPoints: (16,013)
Fitness Minutes: (9,056)
Posts: 6
10/19/12 1:47 A

Hi,

Thanks for the advice. It seems to be working, but I just wanted to be sure I wasn't opening up some "Black Hole" by going low in carbs. I eat some, but I'm just not big into a lot of that type food, except of course when I'm in Germany, a Bakery on every corner. Haha In fact, I'll be there tomorrow!

Be strong, hahaha

NIRERIN Posts: 11,858
10/18/12 3:42 P

erm. your goal is to be in the ranges. and you are. you don't have to be at the top or the bottom or the middle or anywhere all the time, you just need to be in them, which you are on everything but carbs. and eating 175 g of carbs a day from whole food sources like fruits and veggies is fine. if you're comfortable eating there, you're good to go, no changes needed.


YOJULEZ SparkPoints: (15,605)
Fitness Minutes: (120)
Posts: 2,171
10/18/12 11:37 A

I agree that if you're averaging 1900, then you're doing fine. Remember it's not about what you do each day, but what your cumulative effort is over say, a week or a month. I wouldn't worry about the carb thing either. When I was still in weight loss mode, my carbs were often lower than my range. The only reason they're in it now (on the lower end) is because I had to add in some extra snacks that tended to be higher in carbs in order to get my calories up to maintenance level.

The reason it is important to stay within your range is, if you go to low and you exercise a lot, your body might start thinking it's starving, and it will hold onto everything you put in it versus burning it... so it can actually stall weight loss.

RECON36 SparkPoints: (16,013)
Fitness Minutes: (9,056)
Posts: 6
10/18/12 11:18 A

Hi,

Most days it's hard to get to 1800 with just three meals and a snack, I've taken to four meals, and thats how I'm at 1900.

I'm doing pretty good at fat loss, started at 303 I'm 6'2". I'm down to 275 and thats since 23 Aug 2012 when I decided enough was enough. I don't have a hard and fast weight I'm looking at, 185-215 is kind of where I'm thinking (that's when I think I look and felt my best), but if at 225 I feel I'm small enough thats fine. I just need to loss the fat and get fit again.

Thanks again for the help

CHEETARA79 SparkPoints: (74,867)
Fitness Minutes: (52,788)
Posts: 3,500
10/18/12 11:00 A

If you're averaging 1900, then you're right smack in the middle of your range. It sounds like you're doing really well! Lots of people enjoy eating lower carb food. If that's what works for you then stick with it.

How much weight are you trying to lose?

RECON36 SparkPoints: (16,013)
Fitness Minutes: (9,056)
Posts: 6
10/18/12 9:47 A

Sorry, I guess a little more info was needed. What my Nutrition Plan calls for is 1800-2000 Cals, I average 1900. Fat it calls for 61-121, I average 80. Carbs it calls for 309-504, I average 175.Protein it calls for 69-271, I average 140.

I run on an eliptical runner 70 minutes a day, 5-6 days a week and lift weights for an hour a day 5 days a week.

NIRERIN Posts: 11,858
10/18/12 8:47 A

what is "very low in carbs" in numerals? if you're getting 100 g of carbs in, even though it is below your ranges, and you're getting at least 25 g fiber in, i'd say to not worry about the lower carb level you're eating at.
if you're low in fats, nuts are a great way to add fat, as is olive oil. drizzle a bit of olive oil on your fruits, veggies or meat, and/or cook with slightly larger portions and that should make up your slight calorie deficit.

another thing you might want to think about doing is to go into your nutrition tracker, change diet settings, and start tracking just about everything you can. or at least 10 or so things that you aren't tracking now. odds are that if you're low in cals, then you're low in some vitamins and minerals and once you find out what those are, you can use what you're low in to help you figure out what you should eat to boost your cals.

SUNSHINE6442 Posts: 1,813
10/18/12 7:41 A


Good advice from STEPHEN_NANNY. I totally agree. Walnuts are also good and keeps the heart healty.

A carbohydrate rich diet does not allow you to lose the excess weight.

The body will use fat as energy only when you cut off the supply of fuel, which is the blood glucose. There are two diet plans available to cut off the glucose supply. A low-fat diet is about starving and having a very low-calorie food. The other plan is to reduce the intake of starch and sugar from which the glucose is made, and to fill the void with another fuel,which is fat.

When you resort to a low-fat diet which is based on carbohydrates, your body is forced into the fat-building mode and not the fat-burning mode.

Carbohydrate is the nutrient that has the most influence over your blood sugar levels, which makes proper portion control especially important for carbohydrate
4 oz. to 6 oz. of meat a day to get the protein they need

100MG of CoQ10 supports energy as does B-complex, ( B2 helps your body burn fats, carbohydrates and proteins and use them for fuel.) B12 is necessary for the body to turn the food you eat into energy.

2-4 cold water fatty fish to get enough heart-friendly omega-3 fatty acids into your diet

Simple carbs, become sugar anywhere from 5 minutes to 30-60 minutes after eating. The higher the fiber, the slower the carbs turn to sugar.Simple carbs mainly contain added sugar with less nutritional value.

Complex carbohydrates contained in cereals, breads, and pastas made from refined white flour should be limited. To increase complex carbohydrates and healthy nutrient ypu can eat more fruits and vegetables.... Complex carbohydrates allow for a slower release of glucose and hormones

Low carb fruits are pears, peaches, plums, cherries, apples, kiwi, all kinds of berries.

Wasabi peas provide a low-fat snack and quick fuel for energy

STEPHEN_NANNY SparkPoints: (10,496)
Fitness Minutes: (16,232)
Posts: 385
10/18/12 5:37 A

I had the same problem as you at first - not quite enough calories and too low in the fats. I found this one the easiest to fix of the eating categories here. I added more fish as a protein, started eating lots of avocado, used more extra virgin olive oil, and use almonds/cashews as a snack.

The nuts are by far the easiest...a couple handfuls daily will boost those numbers nicely (just make sure they have no added oils or salt).

RECON36 SparkPoints: (16,013)
Fitness Minutes: (9,056)
Posts: 6
10/18/12 1:26 A

Hi,

Got a question for you. I am trying to maintain the levels in my nutrition plan but can't. I am having a hard time meeting my Cals, I'm usually low, but not by much. I do fine with Protein and Veggies and Fruits. I come in low in Fats and VERY low in Carbs.

Does it really matter that I come in low? The only time I feel hungry is when I eat High Carb meals to try and boost my Carb level. Will I loose more fat by adding more carbs?

I am exercising daily and dropping pounds, so it's working, but would it work better with more Carbs?

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