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GOPINTOS's Photo GOPINTOS SparkPoints: (32,686)
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3/13/12 9:40 P

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Being ill is no fun. Glad you are doing better. That reminds me though, of The Devil Wears Prada and the only line I remember is, well sort of remember, is something to the effect that she is one good stomach flu away from her ideal weight emoticon

This is your journey. Take the wheel and drive!


“Being overweight and out-of-shape is hard. Being lean and in-shape is hard. Choose your hard.”


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NJJAZZ's Photo NJJAZZ Posts: 4,586
3/13/12 4:52 P

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Im hoping keeping the carbs between 50 and 100g is going to work long term. Seems harder to keep at when i go out to eat - so on occasion that number will creep up but so far usually I can stay in that range.

Just finishing a stomach flu ------------- hardly ate for 4 days - so Ive lost weight but not sure whether its the flu or the low carbs for almost 2 weeks before - probably a combo.

time to get on with the strength training too.

changing from frazzled and frumpy to fit and foxy !
Look in the mirror and approve of what I see looking back at me.


Leader of the Official NJ sparkteam .







I believe weight loss is more about how much you eat - and exercise is more about toning.


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GOPINTOS's Photo GOPINTOS SparkPoints: (32,686)
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3/13/12 3:36 P

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awesome thanks! Today doesnt look as daunting as yesterday. I had already really cut alot of carbs and alot of crap, so it looks very doable.

Seems so simple - just cut the carbs, keep it around 50 - 100 to optimize fat loss.... I guess I just wasnt ready to seek that information before.

Thanks so much!!

This is your journey. Take the wheel and drive!


“Being overweight and out-of-shape is hard. Being lean and in-shape is hard. Choose your hard.”


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ANGELIA.R's Photo ANGELIA.R Posts: 346
3/13/12 12:00 P

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99% of all 'low carb' people count net carbs. I make sure to track mine on my tracker every day. You can choose to have *other* nutrients to track, and there is an option called "carbs for low carb diets" and you can also add fiber. I keep an eye on both.



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GOPINTOS's Photo GOPINTOS SparkPoints: (32,686)
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3/13/12 8:26 A

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thanks for the info!

Net carbs. So does anyone else do this? That seems like a game changer. I was looking at an apple, 3.something fiber, and several of those kind of extras could add up to another little something emoticon

This is your journey. Take the wheel and drive!


“Being overweight and out-of-shape is hard. Being lean and in-shape is hard. Choose your hard.”


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ANGELIA.R's Photo ANGELIA.R Posts: 346
3/12/12 10:21 P

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Try to get rid of the wheat. Its a hunger inducer. Go for almond butter without added sugar instead of peanut butter (unless its just peanuts and salt, its full of all sorts of things on top of being a legume, read the label). I love almond butter, and enjoy it way more than peanut butter now!

Net carbs~ Its your total carb count minus your fiber intake~ Fiber is not digestible, so it doesn't really count.

Perhaps try a half an apple with peanut butter next time. Chew it well and allow the flavors to really be released. Its a trick I've found that helps me feel satisfied way sooner.

I also like to just eat the almond butter on a spoon.

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3/12/12 9:36 P

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Ok, I had a snack which bumped me up, and I dont think either is on the list but I feel better. I didnt think I could eat it all at first but I do feel better now. Peanut butter on a whole wheat pancake. The pancake was a fewer carb option than the apple I wanted.

Okay another question, and I need to go look it up but I am already typing. I read something about net carbs? Is this something I should factor? That would really help things also.

Thanks!

This is your journey. Take the wheel and drive!


“Being overweight and out-of-shape is hard. Being lean and in-shape is hard. Choose your hard.”


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ANGELIA.R's Photo ANGELIA.R Posts: 346
3/12/12 9:34 P

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Boil some eggs, eat some veggies.
I find that when I eat enough carbs, Its hard to fit all the protein and fat into my belly. AHAHAHA
today I'm at 27g net and I'm sure I'll make a smoothie tonight before bed. Dont let yourself be hungry.
You will find your happy medium, and if you aren't hungry, dont eat. Eat more tomorrow when you ARE hungry. I've been teaching myself to eat when hungry. It seems to be working quite well honestly. My pants keep trying to fall off... now if only the scale would share...


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GOPINTOS's Photo GOPINTOS SparkPoints: (32,686)
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3/12/12 8:43 P

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The trouble I have been having, like today, is getting my calorie count up there. I can go eat some boiled eggs I guess but I am at 56 carbs, 34 fats. 90 proteins and only 879 calories. I just cant get the calories up there when I try to limit carbs.

I know that will get better as I relearn what foods to eat. Like today I had yogurt and my strainer isnt fine enough to strain the whey, so that bumped my carbs up.

I guess I have a little room to go eat something, but I was going to try to keep the carbs low today. I guess 100 wouldnt be so bad to start with until I learn some foods and get to the store maybe tomorrow.

This is your journey. Take the wheel and drive!


“Being overweight and out-of-shape is hard. Being lean and in-shape is hard. Choose your hard.”


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CINDYTW Posts: 5,783
3/12/12 6:21 P

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I did some math to figure out my protein and all, but then just ended up rounding my numbers to 50-150g carbs, 30-80 fat, and 60-150 protein. SO far this works and I can usually do it when I am on track!

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3/12/12 3:37 P

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Thanks for the info. That helps also, to know there's no hard and fast rule. (Sometimes I think it might be easier if there was ha) But I think I can deal with this now. I wasnt too crazy about giving up dairy, although I dont eat much now but I do like yogurt most days.

I will punch in some numbers. What I think I can live with. I am not diabetic but that sounded like a good guideline to follow since there is a family history, and I figured it was just a matter of time - especially down the other road I was headed.

Thanks so much. I was "listening" to a book over the weekend, and it suggested that when faced with so many options, ppl can't make a decision at all, and I think I was becoming guilty of that. I know at one point yesterday I remember thinking, I am tired of trying to figure out what to eat.....

I think sometimes something similar is what happens to ppl when dieting and the scale is cooperating, and they don't know what to do - do this, do that but then they don't see a change and so they just say oh screw it.

Ok so anyways..... thanks!!!

This is your journey. Take the wheel and drive!


“Being overweight and out-of-shape is hard. Being lean and in-shape is hard. Choose your hard.”


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ANGELIA.R's Photo ANGELIA.R Posts: 346
3/12/12 2:40 P

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I should also add that there are no hard and fast rules for anyone eating this way. My #'s wont work for everyone, but they work for me. What I eat doesn't work for everyone, but it works for me. Dont get too caught up in what is correct or incorrect. Do what you need to do.

I do recommend though, being diabetic to drop the fruit other than berries and such because it causes some major blood sugar spikes that aren't good for your body.

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ANGELIA.R's Photo ANGELIA.R Posts: 346
3/12/12 2:37 P

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What I ended up doing was to calculate the basic metabolic rate of a woman my age who weighs 175 pounds. My goal. I then changed my spark people goals to fit my own personal goals.
I have to count carbs, fat, protein AND calories. I don't eat a ton of fruit, mostly lots of non starchy veggies. Lean protein, eggs and bacon. I do eat dairy, and always choose full fat options. Coconut milk and oil are my friends as well.

Find an online calculator for your basic metabolic rate (BMR) and your lean body mass (LBM) and start from there~
Many people use the .7 or 1g of protein per pound of lean body mass~
Then pick how many carbs you are going to eat. I keep mine between 40g and 70g a day

Protein: 1 gram = 4 calories
Carbs: 1 gram = 4 calories
Fats: 1 gram = 9 calories


I calculated the BMR and LBM of my goal weight! 175 pounds. So, with that, my calculations show that I need between 30 and 50g of good healthy carbs, 135g of lean good protein and 110-120g of good fat. That is a range of 1600-1900 calories a day. These are the calories and nutrients needed to maintain 175 pounds of weight on a woman eating a paleo/Primal diet.

So essentially figure out your protein grams, your carb grams and fill the rest of your calories with fat.


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GOPINTOS's Photo GOPINTOS SparkPoints: (32,686)
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3/12/12 2:14 P

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Thank you yes that does help. I did see the .7 grams and that is part of what wasnt jiving with my numbers, but I think you helped me understand a little more.

The 60/20/20 percentages rule wasnt jiving with the .7 rule.

I figured 1400 calories on the 60/20/20 would be 93/70/70 (SP said for my weight and my exercise that my range should be 1330 - 1680 in order to reach my goals)

But when I applied the other formula of .7 for moderate activity, it was 98g protein, and the suggested 100g carbs (that he used for the girl in his example) and that left 67 fat grams. And then it said if you are training, to add 100g carbs for every hour, so that sort of puts me right back within my SP recommendation. (which makes me think maybe I should have just left well enough alone)

So using that formula, it is like 43.43% fat, 28.57% carbs, and 28% protein - so it just all further confused me to have the variables in the two formulas like that.

Makes me wonder how important the percentage is and how important those portions are to each other, or should I just strive for grams in each category.

Thank you for your reply. I appreciate all the advice and all the willingness of SP to help each other.




This is your journey. Take the wheel and drive!


“Being overweight and out-of-shape is hard. Being lean and in-shape is hard. Choose your hard.”


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SHELLY3455's Photo SHELLY3455 SparkPoints: (12,783)
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3/12/12 1:07 P

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For weight loss, the "ancestral" diet is lower in carbs, as a general rule and higher in fat. Mark Sisson calculates muscle mass and suggests .7g of protein per pound of muscle mass. Then to loose weight quickly, stay around or under 50g of carb. The rest of the plate should be healthy fat. That includes, avocados (very high in fiber), nuts (these can add up fast), the natural fat in lean cuts (preferably grass-fed), coconut oil (best for cooking) and olive oil (for salads and dipping). Cut out polyunsaturates. Make your own salad dressings. If you track, figure out how many calories you are going to limit yourself too (most people don't count calories), then start doing the math. A gram of protein = 4 calories, a gram of carbs = 4 calories and a gram of fat = 9 calories. Example: 1600 calorie per day based on 140 gram of required protein and low carbs at 15% of 1600 calories would break down to 140g of protein, 60 grams of carbs and 88g of fat. Hope this helps. Check out Mark Sisson and Robb Wolf. Their blogs are easy fun and very informative. Good luck!

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GOPINTOS's Photo GOPINTOS SparkPoints: (32,686)
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3/12/12 12:19 P

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Hi all. I know I have so much research to do, but I have a quick question and hope it is okay to just jump in w/o having a complete thorough understanding of how it all works.

I have had success, almost 35 pounds lost, so part of me is thinking that if it ain't broke, dont fix it. I have been following a 50c/20p/30fat as suggested for pre-diabitics.

I have cut out 100% sweet tea. That was a gallon a day. Mostly only drink water. Sometimes a couple cups of coffee and sometimes a green tea, or some kind of herbal tea. But mostly water. Anywhere from 10 - 20 cups per day.

I have cut out most things processed. About the only thing I use are things like salad dressings, mustards - but absolutely no sweet desserts, no cakes, no cookies, no chips, cereals, no pastas, no white rice - nothing that I would have previously considered a bad carb. (i am having some trouble wrapping my head around what I thought were good carbs but finding carb loaded but will get to that in a minute)

I do love meat. So getting enough meat will not a problem. This is almost a dream come true, especially if I can have some bacon. Except that for the past few months I have been teaching myself portion control and only eating 2 - 4 oz depending on the meat, and learning to eat things like beans, couscous, quinoa to help make up the void of having smaller meat portions.

So there lies part of my trouble. I have added more fruits and more veggies more beans and that really racks up my carbs. I would never have considered that bad before. I do get the fruit part and sugar. I was having an apple, a banana, an orange, 1/4 c blueberries and sometimes a half grapefruit most days. Those were the things I thought I could turn to when I didnt know what else I could eat and keep me within my macros. Now I find that to cut the carbs, I have to cut everything out but the blueberries or else I go way over on carbs.

I am not much of a bread eater. But enjoy it once in awhile and was trying to opt for whole wheat. So I can cut that out and not miss it and that might free up some room for fruit. I was also making healthy-upped muffins that was working within my range and helped with any sweet tooth issues, but those are made with Whole wheat and oat bran. So I guess those are out?

I just don't know what I should eat because my numbers don't jive. I guess if you don't count calories, it would be easier, because what I found when I tried to track it, my percentages were just all over the place. And when I limit the carbs, my calorie count was coming in under 1200.

So the last few weeks, I have made some major changes to my routine, so it is hard for me to know what is working and what isnt. I increased my activity to 48 minutes of circuit training M-F, and trying to cut the carbs but now my calories are low. And I didnt have quite the weight loss as before. I know not to rely on the scale, and the tape measure did move a little around my waist but nowhere else.

So my question is I guess, I am trying to adjust my tracker to reflect what I should try to eat. I seem to do better if I can see it and track it. Maybe I can get away from that once I get the hang of it but I think I need to track it for now. From the Mark's Daily Apple site, it looked like it was saying 60fat, 20 proteins and 20 carbs. I dont know what kind of fat I can eat that won't really push up the other numbers?

I also heard someone else say, the fat shredding ratio is 50protein, 30 carbs, 20 fats. I was not sure how that applied here, but I was able to figure out how to change my SP tracker to reflect this. I just did that this morning so I havent really worked with it yet.

Then I remembered/read the sweet spot for optimum fat loss is ... oh geesh, what did I read. 50 - 80 carbs maybe?

So my question is, should I plug that number in and if so, how should my remaining protein and fat be divided? My main goal is fat removal at this point, but working on strength training. I can picture in my mind all this fat melting away and my muscles underneath will have a jumpstart already from the strength training. But I really want the fat gone.

I have read to try it see what works for you, it is not a one size fits all, some ppl do better on more or less carbs, etc but I dont know how to tell what is working and what is not. I dont know what kind of a time frame to wait and see if it is working before you try something else. It is just all so confusing to me and up until a few weeks ago, I thought i had a good handle on this weight loss thing. I figured out how to live with the SP recommended daily's and for me that was carbs between 166 - 210 gs but I was able to keep keep it on the low end of that.

I guess I don't know what low carbs even is. Maybe that was low enough for me to see change. Well I guess the answer is yes, since I have lost 35 pounds, and I have lost 5 inches off my waist alone in 2 months (I didnt measure it before that) but maybe that could have been better?

I think that is why I am searching. The wondering if it could be better, if my efforts could be maximized. I want to maximize my efforts as best as I can so I want to do what I need to do. I just dont know what that is.

I am sorry to draw this out and I will continue to search for my answers, but I guess to summarize, what kind of grams (%) should I set my tracker to in order to optimize fat loss? If I do set it at 80g carbs, how do I divvy up the rest?

Thanks soooooooooooooooooo much.

This is your journey. Take the wheel and drive!


“Being overweight and out-of-shape is hard. Being lean and in-shape is hard. Choose your hard.”


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