Sugars
Replies
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I second the advice. I have heard multiple sources state the same thing. I try to follow it as well. Everything in moderation. If I ate as much fruit as I wanted to, things would be bad. Haha. And eating them in the morning is just making sure they don't slow down digestion later in the evening, I believe.62 g is not bad. The daily recommendation when you don't want to lose weight is about 90 g for average adult. Natural sugars in fruit are wonderful but in my opinion if you really want to see dramatic weight reduction you might consider limiting your fruit intake and see the effect it has on your body-everybody is different. Perhaps try for a week? Also, I would consider having my fruits in the first half of the day and limiting at the evening. Hope this helps!
This is terrible advice...
No one in any thread I have ever read has said " eat all the fruit you want ". What I have seen about a million times is sugar from fruit is the same as any other sugar and as long as you remain in a calorie deficit you can eat all you want. Your digestive system doesn't stop working in the evening either.0 -
I personally don't worry about naturally occurring sugars
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I think I heard somewhere that 100g is a good starting point.
I googled this, and it seems to be like a reliable source:
How Much Protein Per Day?
Are you using the MyFitnessPal (MFP) method of calculating how many calories you intake, or Total Daily Energy Expenditure (TDEE)?
Also for whoever asked, CICO is an abbreviation for calories in, calories out.
Edit: I think you should join this group, it has a wealth of information and people who really know their stuff and want to help you reach your goals:
Group: Eat.Train.Progress.[/quote]
Thanks for the group I just joined! and I've just been using MFP for my calorie intake 0 -
I second the advice. I have heard multiple sources state the same thing. I try to follow it as well. Everything in moderation. If I ate as much fruit as I wanted to, things would be bad. Haha. And eating them in the morning is just making sure they don't slow down digestion later in the evening, I believe.62 g is not bad. The daily recommendation when you don't want to lose weight is about 90 g for average adult. Natural sugars in fruit are wonderful but in my opinion if you really want to see dramatic weight reduction you might consider limiting your fruit intake and see the effect it has on your body-everybody is different. Perhaps try for a week? Also, I would consider having my fruits in the first half of the day and limiting at the evening. Hope this helps!
This is terrible advice...
No...
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bettieb1988 wrote: »ILiftHeavyAcrylics wrote: »bettieb1988 wrote: »Ok awesome! Thanks so much for the help guys. I've kinda just been "going with it" an making my own routine instead of following any pre packaged one. Just coming up with my own routine so I'm figuring things out on my own. Last question, I promise, since I'm going to start trying to add muscle what should my protein intake look like?
I'd aim for 1 gram of protein per pound of lean body mass. So if you know your body fat percentage it's easy to figure, for example:
My weight: 125
My body fat: 18%
So my lean mass would be 125 x 82% = 102.5
Alternately you could do .8 grams of protein per pound of weight, but the first way is better imo.
I'd also recommend following a program for lifting. Stronglifts is free and it's a good program. I prefer Starting Strength but that one is a book you buy. New Rules of Lifting for Women appeals to some people-- it's more complex, which is why I didn't care for it.
How did you get 82%?
100% body mass - 18% body fat = 82% lean mass.
Edited to change "muscle" to "mass" b/c READING COMPREHENSION.0 -
DeirdreWoodwardSanders wrote: »bettieb1988 wrote: »ILiftHeavyAcrylics wrote: »bettieb1988 wrote: »Ok awesome! Thanks so much for the help guys. I've kinda just been "going with it" an making my own routine instead of following any pre packaged one. Just coming up with my own routine so I'm figuring things out on my own. Last question, I promise, since I'm going to start trying to add muscle what should my protein intake look like?
I'd aim for 1 gram of protein per pound of lean body mass. So if you know your body fat percentage it's easy to figure, for example:
My weight: 125
My body fat: 18%
So my lean mass would be 125 x 82% = 102.5
Alternately you could do .8 grams of protein per pound of weight, but the first way is better imo.
I'd also recommend following a program for lifting. Stronglifts is free and it's a good program. I prefer Starting Strength but that one is a book you buy. New Rules of Lifting for Women appeals to some people-- it's more complex, which is why I didn't care for it.
How did you get 82%?
100% body mass - 18% body fat = 82% lean muscle.
Except that's not quite right, because bones. Bones would account for approximately 15% of a normal weight person's body weight, so a more accurate equation might be:
100% body mass - 18% fat - 15% bones = 67% lean muscle.
Lean mass isn't just muscle. It's everything that isn't fat. Bones, organs, blood vessels, muscle, etc.0 -
bettieb1988 wrote: »ILiftHeavyAcrylics wrote: »bettieb1988 wrote: »Ok awesome! Thanks so much for the help guys. I've kinda just been "going with it" an making my own routine instead of following any pre packaged one. Just coming up with my own routine so I'm figuring things out on my own. Last question, I promise, since I'm going to start trying to add muscle what should my protein intake look like?
I'd aim for 1 gram of protein per pound of lean body mass. So if you know your body fat percentage it's easy to figure, for example:
My weight: 125
My body fat: 18%
So my lean mass would be 125 x 82% = 102.5
Alternately you could do .8 grams of protein per pound of weight, but the first way is better imo.
I'd also recommend following a program for lifting. Stronglifts is free and it's a good program. I prefer Starting Strength but that one is a book you buy. New Rules of Lifting for Women appeals to some people-- it's more complex, which is why I didn't care for it.
How did you get 82%?
100% body weight - 18% body fat = 82% lean mass
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ILiftHeavyAcrylics wrote: »bettieb1988 wrote: »ILiftHeavyAcrylics wrote: »bettieb1988 wrote: »Ok awesome! Thanks so much for the help guys. I've kinda just been "going with it" an making my own routine instead of following any pre packaged one. Just coming up with my own routine so I'm figuring things out on my own. Last question, I promise, since I'm going to start trying to add muscle what should my protein intake look like?
I'd aim for 1 gram of protein per pound of lean body mass. So if you know your body fat percentage it's easy to figure, for example:
My weight: 125
My body fat: 18%
So my lean mass would be 125 x 82% = 102.5
Alternately you could do .8 grams of protein per pound of weight, but the first way is better imo.
I'd also recommend following a program for lifting. Stronglifts is free and it's a good program. I prefer Starting Strength but that one is a book you buy. New Rules of Lifting for Women appeals to some people-- it's more complex, which is why I didn't care for it.
How did you get 82%?
100% body weight - 18% body fat = 82% lean mass
Sorry -- I read "muscle" instead of mass.
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DeirdreWoodwardSanders wrote: »ILiftHeavyAcrylics wrote: »bettieb1988 wrote: »ILiftHeavyAcrylics wrote: »bettieb1988 wrote: »Ok awesome! Thanks so much for the help guys. I've kinda just been "going with it" an making my own routine instead of following any pre packaged one. Just coming up with my own routine so I'm figuring things out on my own. Last question, I promise, since I'm going to start trying to add muscle what should my protein intake look like?
I'd aim for 1 gram of protein per pound of lean body mass. So if you know your body fat percentage it's easy to figure, for example:
My weight: 125
My body fat: 18%
So my lean mass would be 125 x 82% = 102.5
Alternately you could do .8 grams of protein per pound of weight, but the first way is better imo.
I'd also recommend following a program for lifting. Stronglifts is free and it's a good program. I prefer Starting Strength but that one is a book you buy. New Rules of Lifting for Women appeals to some people-- it's more complex, which is why I didn't care for it.
How did you get 82%?
100% body weight - 18% body fat = 82% lean mass
Sorry -- I read "muscle" instead of mass.
:flowerforyou:0 -
bettieb1988 wrote: »Ok thank you! Do you have any suggestions though on what the sugar intake should actually be like?
I think the World Health Organization recommends that less than 10% of your daily Calories come from ADDED sugars. For example, if you're on a 1200 Calorie diet, you should consume less than 30g of added sugars (12fl oz of coke has 39g of added sugars), while you should consume less than 50g of added sugars if you're on a 2000 Calorie diet.
I'm also almost always over my sugar goal (around 70-90g typically), especially on days where I eat more than a serving or two of fruit. I ended up plugging my normal food diary into the USDA's super tracker (the tracker is able to distinguish between natural and added sugars) and discovered that most of the sugars I am consuming are from natural sources, and I only tend to consume about 5-6g of added sugars a day (typically more if I need to treat hypoglycemia).0 -
This discussion has been more helpful then you all know! After reading what everyone wrote I realized that due to my activity level, I work out 7 days a week alternating between cardio and strength training, that I was not taking in enough calories and that my sugar is fine! I literally felt like I was STARVING by the end of the day so my adjusted calorie in take was 268 calories more than I had been consuming! I also changed the percentage of protein and carbs I have been consuming. I hope this will help because my previous diet wouldn't have been sustainable. I needed more food! Which is opposite of what I had been thinking. It's actually a relief. Not sure I would have been successful without help from you all!
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Cool!!0
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Holy cow a sugar thread that didn't explode. Congratulations to you, OP. You have achieved the MFP equivalent of a unicorn.0
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Because there have already been 20 threads this week on sugar. I guess people are deciding to let people that are clueless remain clueless. The attempts to help are pretty futile.DeirdreWoodwardSanders wrote: »Holy cow a sugar thread that didn't explode. Congratulations to you, OP. You have achieved the MFP equivalent of a unicorn.
Also OP seems totally reasonable and isn't arguing with all the advice she's getting, which is awesome.0 -
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Haha sorry if this was a repeat post. This is my fourth day with MFP I do appreciate all the advice however. 0
This discussion has been closed.
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