I keep going over my carbs and sugar in breakfast alone!!
Replies
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Eat a smaller breakfast and have more frequent but smaller meals, perhaps the dates, banana and shake with water just for breakfast, keeps your metabolism going too0
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jacklad1337 wrote: »Eat a smaller breakfast and have more frequent but smaller meals, perhaps the dates, banana and shake with water just for breakfast, keeps your metabolism going too
Frequency and size of meals is personal preference only0 -
viren19890 wrote: »Thanks everyone for chiming in.
I'm using the app so don't know how to multi quote and reply to individual posts. So it'll be a write here.
I have no sugar constraints or restrictions I need to worry about but I read that it could restrict in weight loss.
My banana have been measured with the skin and now I realize that could be the causing issue. Apple is with skin but I eat it with skin too but stopped eating cuz of sugar.
I eat banana and creatine right at 5:15 am and 5:35 am I'm in the gym working out. During I take my protein shake 200 Cal's with 4 grams sugar with another 5 grams of creatine. At 8 am I go to sleep and get up at 10 am and eat breakfast with sweet potato and dates 4 of them, came out to 20grams.
Sweet Potato was steamed and then I ate that in two sittings, it means I ate half at that time and other half like an hour or so later.
Around 12 or so I take my skimmed milk with another scoop of protein.
Carbs ratio is 40%, Protein is 35% and fat 25% and I'm always under the fat level by 5-10 grams.
Also before going to bed I check if I'm like 50-100 calories lower than my target and then I walk until I'm at 200-300 Cal's deficit before going to bed.
I'm vegetarian and only drink milk and no meat products.
Zero eating from outside and one coffee from Macdonald's 2 cream 2 sugar but I make sure I burn that right after drinking the coffee lol
I tried lowering my Carbs ratio to 30% but that's just unhealthy I learned. Vegetables are carb intensive.
I am losing fat consistently though.
What else could be changed?
You are not on a low carb diet, so just ignore the sugar. It is not a good idea healthwise to eat a lot of e.g. candy (basically because it means spending your calories and carbs on 10 bags of candy will make you replace other foods), but there is no reason to track sugar. Even if you were on a diabetic diet, you would be tracking carbs per meal, not specifically sugar.0 -
How about bacon and eggs for breakfast. That will get you no sugars or proteins, fill you up and hold you longer. It's what I do0
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Drop the banana, apples have less sugar (about half, at least the ones in the UK) and no starch. Look for smaller fruits, or eat a half at once.0
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Thank you all for chiming in.
Protein will keep me full in the morning? isn't carbs suppose to do that? -what I do is - For example if were to eat a buckwheat pancake- I'll measure and it's 200 grams. So i'll eat 100 grams right then and there and 30 -45 mins later another 100 grams.
This has boosted my metabolism to a gangster level.
Before the end of the day I walk so much -just to make sure I end the day lower than my total calories. Usually I'm able to pull all the things down fat,protein and carbs - but sugar sometimes doesn't even budge lol.
The calories I earn-I don't always eat-sometimes I eat 15-20 grams roasted peanuts (unsalted) before going to bed.
Now I've started drinking green tea without honey.
Thanks again. I eat vegetables all day long so I don't need to worry fiber I think right?
Thanks again.
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Protein takes longer to digest in the body than do carbs. That's where the fuller idea comes from. It triggers certain hormones to make you feel more satisfied. If you want to cut sugar, switch to things like a black bean and veggie scramble/hash, and Greek yogurt. It's balanced in both protein and carbs and will help you feel more full. Your fruit before exercise thing is just fine, because you need carbs to give you energy. Bananas are okay, so your muscles won't cramp up. Also, I'd suggest using half of your normal serving of protein powder, and mixing it with unsweetened coconut/soy milk.
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viren19890 wrote: »Thanks again. I eat vegetables all day long so I don't need to worry fiber I think right?
There are different types of fiber, and it's good to make sure you get all types, but it's not something you need to worry or stress about. Fiber is awesome; it helps keep you full, regular, and healthy. Most people aren't eating enough, but you'll know you're getting too much fiber if you have a lot of gas and upset stomach or cramping. So, it's best to increase the fiber you get slowly.
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viren19890 wrote: »
This has boosted my metabolism to a gangster level.
What? Why do you think it has boosted your metabolism?0 -
Stop tracking the sugar so it does not show up. Get enough fat and oils.
As a vegetarian, you going to be eating vegetable foods for protein that have carbs that come along for the ride.
For example, a pound of yellow squash has about 15 grams carbs and 5 grams protein.0 -
viren19890 wrote: »Thanks again. I eat vegetables all day long so I don't need to worry fiber I think right?
There are different types of fiber, and it's good to make sure you get all types, but it's not something you need to worry or stress about. Fiber is awesome; it helps keep you full, regular, and healthy. Most people aren't eating enough, but you'll know you're getting too much fiber if you have a lot of gas and upset stomach or cramping. So, it's best to increase the fiber you get slowly.
How do I check out my fiber on the app?0 -
blankiefinder wrote: »viren19890 wrote: »
This has boosted my metabolism to a gangster level.
What? Why do you think it has boosted your metabolism?
LOL it feels like that cuz you are helping g your body realize that" there is no reason to accumulate fat, you will keep getting food. Just keep absorbing nutrients and move on".
Which in turns burns everything quicker than needed, if there are huge intervals then body could think, umm I'm not sure if I'll get more or not and starts storing fat.
That's the reason why the best way to lose weight is eating small portions but keep eating throughout the day.0 -
If your weight drop is consistent, you have no insulin issues, and you feel good, there's no need to worry about the rest of these details. You're entitled to keep it simple when it's working, and to eat what you're used to, what's easy, or what you enjoy.0
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viren19890 wrote: »blankiefinder wrote: »viren19890 wrote: »
This has boosted my metabolism to a gangster level.
What? Why do you think it has boosted your metabolism?
LOL it feels like that cuz you are helping g your body realize that" there is no reason to accumulate fat, you will keep getting food. Just keep absorbing nutrients and move on".
Which in turns burns everything quicker than needed, if there are huge intervals then body could think, umm I'm not sure if I'll get more or not and starts storing fat.
That's the reason why the best way to lose weight is eating small portions but keep eating throughout the day.
That's not true
None of that is based in scientific fact
But if it helps you stick to your calorie defecit ..you go for it0 -
viren19890 wrote: »blankiefinder wrote: »viren19890 wrote: »
This has boosted my metabolism to a gangster level.
What? Why do you think it has boosted your metabolism?
LOL it feels like that cuz you are helping g your body realize that" there is no reason to accumulate fat, you will keep getting food. Just keep absorbing nutrients and move on".
Which in turns burns everything quicker than needed, if there are huge intervals then body could think, umm I'm not sure if I'll get more or not and starts storing fat.
That's the reason why the best way to lose weight is eating small portions but keep eating throughout the day.
That's not true
None of that is based in scientific fact
But if it helps you stick to your calorie defecit ..you go for it
I saw that in couple of youtube fitness gurus videos lol
I may very well be wrong.
What makes you think otherwise? -just trying to learn.0 -
Many find replacing carbs with some fats is helpful. Your breakfast was very low fat. Homo milk, and some nuts, seeds or cheese in lace of one of your carbs might help you lower carbs and breakfast.
As a bonus, some find fat is satiating and it can help some with a reduced appetite later on in the day.
Best wishes.0 -
viren19890 wrote: »blankiefinder wrote: »viren19890 wrote: »
This has boosted my metabolism to a gangster level.
What? Why do you think it has boosted your metabolism?
LOL it feels like that cuz you are helping g your body realize that" there is no reason to accumulate fat, you will keep getting food. Just keep absorbing nutrients and move on".
Which in turns burns everything quicker than needed, if there are huge intervals then body could think, umm I'm not sure if I'll get more or not and starts storing fat.
That's the reason why the best way to lose weight is eating small portions but keep eating throughout the day.
Many people eat one or two meals a day with no snacks and successfully lose weight.
Food timing does not matter.
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viren19890 wrote: »Thank you all for chiming in.
Protein will keep me full in the morning? isn't carbs suppose to do that? -what I do is - For example if were to eat a buckwheat pancake- I'll measure and it's 200 grams. So i'll eat 100 grams right then and there and 30 -45 mins later another 100 grams.
Well, are you full or do you get hungry too soon?
I'd be full on what you are eating, but that's because of the calories; my calorie limit is much lower. Some people find fruit is filling, some don't. Some find sweet potatoes filling, some don't. Some find increasing protein is more filling, some don't. Some find fat is filling, some don't (I don't). So on.
If you have a satiety issue, change it up. Otherwise it doesn't matter.
It does seem a bit unbalanced to me -- I'd cut some of the carbs and replace with fat (nuts or some such), but I was also assuming 2 bananas. If not, you are way overcounting due to including the peel.
Won't matter to weight loss -- calories are what matters.0 -
viren19890 wrote: »blankiefinder wrote: »viren19890 wrote: »
This has boosted my metabolism to a gangster level.
What? Why do you think it has boosted your metabolism?
LOL it feels like that cuz you are helping g your body realize that" there is no reason to accumulate fat, you will keep getting food. Just keep absorbing nutrients and move on".
Which in turns burns everything quicker than needed, if there are huge intervals then body could think, umm I'm not sure if I'll get more or not and starts storing fat.
That's the reason why the best way to lose weight is eating small portions but keep eating throughout the day.
That's not true
None of that is based in scientific fact
But if it helps you stick to your calorie defecit ..you go for it
Exactly. I find it easier not to overeat if I eat only regular meals, no snacking, and I can help my body realize there's no need to eat more by reminding myself I am eating again at dinner (or whatever). The body doesn't accumulate fat based on not eating for 3 hours--it accumulates fat based on eating more than you burn.0 -
viren19890 wrote: »viren19890 wrote: »blankiefinder wrote: »viren19890 wrote: »
This has boosted my metabolism to a gangster level.
What? Why do you think it has boosted your metabolism?
LOL it feels like that cuz you are helping g your body realize that" there is no reason to accumulate fat, you will keep getting food. Just keep absorbing nutrients and move on".
Which in turns burns everything quicker than needed, if there are huge intervals then body could think, umm I'm not sure if I'll get more or not and starts storing fat.
That's the reason why the best way to lose weight is eating small portions but keep eating throughout the day.
That's not true
None of that is based in scientific fact
But if it helps you stick to your calorie defecit ..you go for it
I saw that in couple of youtube fitness gurus videos lol
I may very well be wrong.
What makes you think otherwise? -just trying to learn.
@viren19890
If you want the science there's some abstracts below and a couple of full reports of macro-analysis. I found I became successful by getting rid of all the knowledge I had absorbed from media and friends over my lifetime and only focusing on calories in vs calories out
http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=7499636&fileId=S0007114509992984
http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=879792&fileId=S0007114597000093
http://ajcn.nutrition.org/content/24/4/465.short
http://advances.nutrition.org/content/5/6/822.full0 -
WHAT! dammit! I really was having a hard time eating throughout the day but in very small portions due to the fact-well the theory that I assumed was the fact about how weight loss works.
I am on 1000 calorie deficit -from 3400 needed I'm eating 2400 -I make it to 2200-2300 everyday -if I go to 2500-2600 -I make sure I walk enough to end my day in a deficit -cuz I enter that in and I earn new calories which I don't eat.
So where does this theory even come in play -that eat in very small portions but keep eating all day long? (well within our calories)
So if I eat three times a day or 5 times a day- it won't matter as long as I stay in deficit for cutting?0 -
It doesn't matter how many times a day you eat. What matters is how much you eat.0
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viren19890 wrote: »So where does this theory even come in play -that eat in very small portions but keep eating all day long? (well within our calories)
So if I eat three times a day or 5 times a day- it won't matter as long as I stay in deficit for cutting?
There is a theory commonly held by nutritionists and some others that eating lots throughout the day keeps people from being hungry and overeating at meals.
It may work for some, but for me it's counterproductive because I don't feel satisfied eating that way and will want to eat more, I don't overeat at regular meals when eating less frequently, I find it burdensome and tedious so would have a hard time complying, and I tend to eat better and more balanced macros at a regular meal (which is usually homecooked) than a "snack" (for example, my meals will include protein and vegetables and if you are relying on lots of snacks it can be harder to do that).
I also think that it's a weird idea given that human eating patterns commonly have involved fewer meals and people were fine. All of a sudden (in a society where most are pretty sedentary) there's a need to be eating every 2-3 hours? Makes no sense to me. If anything, I think it may work because eating constantly is such a habit for many that it just causes them to plan what they are eating when snacking and not go for the higher cal snacks that appear so easily.0 -
viren19890 wrote: »WHAT! dammit! I really was having a hard time eating throughout the day but in very small portions due to the fact-well the theory that I assumed was the fact about how weight loss works.
I am on 1000 calorie deficit -from 3400 needed I'm eating 2400 -I make it to 2200-2300 everyday -if I go to 2500-2600 -I make sure I walk enough to end my day in a deficit -cuz I enter that in and I earn new calories which I don't eat.
So where does this theory even come in play -that eat in very small portions but keep eating all day long? (well within our calories)
So if I eat three times a day or 5 times a day- it won't matter as long as I stay in deficit for cutting?
Pretty much yes
Choose to eat the way works for you and you can stick to for the rest of your life0 -
THANKS A LOT everyone for posting-I'm learning a lot.
Hopefully once I'm at my goal lower than 16-17% bf- I'd be able to help out others too.0 -
I'm also vegetarian, for 41 years now (though I also eat eggs). I've lost 60 pounds since April 2015 via standard MFP Calories In < Calories Out (CICO). I go over the default sugar allowance every day, despite the fact that most days my only added sugar is 1 tablespoon (30 calories) of all-fruit spread in my oatmeal (it has concentrated fruit juice in it - that's added sugar). Other than that, the sugar is all from fruit & dairy, most days.
Like you, I'm not diabetic, or even pre-diabetic. Being over the sugar default definitely has not hindered my weight loss or health efforts in any way. (This is true even though I'm 60 y/o and hypothyroid, things other people say will hinder weight loss, or require sugar/carb restriction to accomplish. Shrug.)
Early on, I took the "sugar" category off my diary display, replacing it with fiber, which is more useful information for me. Aaaaah, that's better!
Like some of the others above, I find it more satiating to get more protein at breakfast, so I add plain Greek yogurt, berries, and 14gm walnuts to my oatmeal (with the all-fruit spread, of course
), for a total of 26gm protein (when I include my coffee with skimmed milk).
In general, getting enough protein daily has helped me feel fuller, and accomplish my weight loss goals, so if I were you, I'd work on that front, and not worry about the sugar. But you're doing fine.0 -
viren19890 wrote: »
I have no sugar constraints or restrictions I need to worry about but I read that it could restrict in weight loss.
You read wrong. Barring medical conditions, sugar will not restrict weight loss. Only too many calories does that. Problem solved 0 -
MarziPanda95 wrote: »viren19890 wrote: »
I have no sugar constraints or restrictions I need to worry about but I read that it could restrict in weight loss.
You read wrong. Barring medical conditions, sugar will not restrict weight loss. Only too many calories does that. Problem solved
He may have read something about added sugar and obesity like in the links below, but what he's eating is mostly naturally occurring sugar.
http://www.who.int/mediacentre/news/releases/2015/sugar-guideline/en/
https://www.gov.uk/government/uploads/system/uploads/attachment_data/file/470179/Sugar_reduction_The_evidence_for_action.pdf0 -
^^^ I actually agree that all of that is not quite settled science yet.
To me that means folks can do as they please regarding the carb thing and both be right enough We'll know more later one way or the other, as usual in science, imho.
[I have to do my thing for hyperglycemia anyway, so I have no choice in the matter except using that GI trick to be able to eat some more daily carbs.]0
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