I agree that just follow the 'rules' at first is often beneficial. Make sure you take measurements because MANY people that have such a small amount to lose do not see huge losses, but do have an overhaul of their body composition. Measuring now will allow you to track that better, as will taking 'before' pictures.
That said, here is a discussion on determining your macros.
I'm not counting macros either. I am logging my calories just to get a feel for where things are falling, not to try and keep myself to certain percentages. I've only been doing this a few days, so I just want the info.
I plan to stop tracking when I feel more comfortable, in a couple weeks say.
You can also change your nutrition goals in your tracker so that they line up better with primal eating.
Spark's recomendations for carbs is much too high in my opinion, especially if you consider that most people became so overweight eating all that grain (and carbs). If you lower your carbs you need to increase your protein and fat accordingly...
Hi! Need more info on you. How tall are you? How much do you weigh? How active are you?
Even with this information, the primal/paleo diet is pretty lenient. Per PB - at a minimum you need .5 grams of protein per pound of lean mass/per day on average to maintain your “structure”. If you are moderately active you need .7 or .8, and if you are an active athlete you need as much as 1 gram of protein per pound of lean mass.
So assuming you're getting between 50-100 grams of carbs, that's 200-400 calories. Protein is dependent on lean mass and activity levels, assuming between 100-150 grams of protein, that's 400-600 calories. The rest of your calories will be fat. I usually get around 100-150 grams, which is 1000-1350 calories. So your range will probably be between 1600-2350 calories.
If you're looking to lose weight, shoot for the lower end of the carb range and save any starchy tubers for post-workout.
Hi everyone. I am trying to follow primal blueprint but I am confused about where my macros should be. I know for fat loss carbs should be at 50-100 g. But where should my calories be? As per sparkpeople, I should be between 1200 - 1500 calories a day, they have my min carbs at 135-252 and protein at 60-136. Where should I be when eating primal? Please help me with this confusion. I have about 15 lbs to lose. Thanks in advance!!
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.