Lean meat and Veggies

Jayco141

Trying to lose weight and succeeding for the last couple months, About 15Lbs down. I have been limiting carbs and eating lean meats and Veggies. Not going crazy avoiding carbs but don't want any nutrition wasted calories from bread etc..
I have read that 45% of my calories should come from Carbs. What am I missing by eating the way I am? What am I doing wrong?

jessicarobinson00

Sounds like what you are doing is working. The percentage of carbs/protein/fat isn't universal: it's VERY individualized...you will need to find the balance that leaves you satisfied. That's the right %.

Jayco141

It is but I get stagnant for periods of time! Probably just impatient!

StealthHealth

As @jessicarobinson00 says - macros are quite individual and as long as you are getting enough protein and fat (and there is a whole can of worms on that subject) you're in a decent place.

What some people find is harder to get on a lower carb diet is fibre. I monitor fibre intake and when i eat lower carbs the figure drops quite drastically. So, this may be something that you choose to keep an eye on.

When you say

Jayco141 wrote: »

It is but I get stagnant for periods of time! Probably just impatient!

I'm guessing that you have periods of time where the weight loss stalls for a while and then resumes? If this is the case, take a look at your carb intake during those periods. if you have reduced carbs and then even for just one meal, eat a lot, you can retain fluids which can show up on the scale.

Jayco141

Thank you! Yes I meant at times it doesn't move, I have thought about trying to add carbs but that is a slippery slope for me. As for fiber I am just starting to take some fiber capsules, to make sure I get enough.

HelensBeads

Track fibre if you want to.

But with carbs, if you're eating loads of veggies you're probably getting plenty of carbs, unless you're limiting ALL carbs rather than just starchy ones like bread/rice/pasta/potatoes. There's carbs in fruit and veg too.

tlflag1620

Lots of people follow a LC diet, it can be just as healthy, or unhealthy, as any other diet- it's simply a framework in which you still have to make choices. If you are getting plenty of fibrous veggies, adequate protein, and good quality sources of fats, you are likely just fine. Generally we don't need nearly as much fiber on a low carb diet, because the higher fat content keeps things moving just fine (tho there may be an initial adjustment period, but you are likely past that). I get 20% or less of my calories from carbs, have been doing so for about three years now, and doing just fine. There aren't any nutrients in grains, fruits, or starchy veggies that you can't get elsewhere, and often in less calorie dense foods. Good luck!

lemurcat12

It's fine. Some feel more energetic on more carbs or just miss them. Matt Fitzgerald's books convinced me that more carbs help with training for endurance events, also. Beyond that, do what you like. My only issue with the lean meat and veg diet (which is how I started), is that I accidentally went down to about 900 calories doing that as I didn't adjust my meat serving well enough. That's not going to be enough for you, so make sure you have a reasonable amount of calories.

SezxyStef

When I was losing initially I limited starches as well ie bread etc.

When I started eating them again at more regular intervals I found I had more energy to lift and exercise. As well I had a more "satisfied" feeling after eating...that's a personal thing tho.

Carbs give us energy so if you are getting in sufficient qty and feel your energy levels are fine keep doing what works.

Francl27

Do what works for you.

Jayco141

It is working but I do see my energy while exercising slightly diminishing at times, usually need a coffee right before I go in to the gym.

SezxyStef

Jayco141 wrote: »

It is working but I do see my energy while exercising slightly diminishing at times, usually need a coffee right before I go in to the gym.

YOu could always try having some form of carb pre workout.

For me I workout in the early evening typically right before dinner and I will eat a fruit yogurt about 30-45min pre workout.

If it's a morning run I have a yogurt toast and coffee.

cwolfman13

Personally, I eat a lot of whole grains like oats, brown rice, quinoa, whole grain pastas and breads. I also eat a lot of legumes and lentils and potatoes and sweet potatoes. These things actually pack quite a bit of good nutrition in them...I see no reason to avoid them. They also provide me with the energy I need to get through the day as well as the energy I need to get out there are and crank on my bike and hit the weight room.

I also eat about 6 servings of veg per day and 2-3 servings of fruit along with plenty of lean protein and some healthy fats from things like avocado, nuts, nut butters, and good cooking oils.

Jayco141

I only have like 2100 calories to work with also. So I have to watch that as well. Need to lose 20LBs. At 223, not doing my heart and blood any favors.

AspenDan

I literally don't give a hoot what I eat, only how many calories..for weight loss purposes, it seems to be doin the trick to eat what I want as long as I'm in a deficit

Jayco141

I used to believe that, but it doesn't jive anymore. What you eat is as important as how many calories you intake. There has to be balance between the two.

SezxyStef

Jayco141 wrote: »

I used to believe that, but it doesn't jive anymore. What you eat is as important as how many calories you intake. There has to be balance between the two.

for health it does....not for weight loss.

for lots of us here what we do is do the 80/20 rule.

80% of what we eat is nutrient dense food....20% is treats ie things we love, crave and don't want to give up.

We have learned the hard way if we deprive ourselves while losing we can and usually do go back to that food eventually and haven't learned portion control...and go back to "old habits."

SolotoCEO

You are doing great and losing at a healthy pace. Carbs provide energy that helps fuel your body including your cells and brain as well as other organs. I try and keep my micros in balance - eating about the same percent of carbs (including complex) as protein. Works for me.

brb_2013

Jayco141 wrote: »

I used to believe that, but it doesn't jive anymore. What you eat is as important as how many calories you intake. There has to be balance between the two.

I agree. Perhaps at the start don't worry so much, it's better to adjust slowly so keep eating whatever junk you need within your limit.... but eventually you have to kind of mature a bit and realize that a twinkie a day isn't better than an extra helping of veggies. Or whatever.

I can't say I'm even close to perfect but I am trying to weigh the nutrition of my choices with the calorie goal. But right now I'm *trying* to adjust to more protein and slightly less refined carbohydrates and I hope it's something I can stick to. I'm aiming for 100g or less of carbs and I don't think I'm missing out on anything...yet.

SezxyStef

brb_2013 wrote: »

Jayco141 wrote: »

I used to believe that, but it doesn't jive anymore. What you eat is as important as how many calories you intake. There has to be balance between the two.

I agree. Perhaps at the start don't worry so much, it's better to adjust slowly so keep eating whatever junk you need within your limit.... but eventually you have to kind of mature a bit and realize that a twinkie a day isn't better than an extra helping of veggies. Or whatever.

I can't say I'm even close to perfect but I am trying to weigh the nutrition of my choices with the calorie goal. But right now I'm *trying* to adjust to more protein and slightly less refined carbohydrates and I hope it's something I can stick to. I'm aiming for 100g or less of carbs and I don't think I'm missing out on anything...yet.

hmmm for 3 years I ate a chocolate bar every night...still have a treat instead of veggies...why is that wrong?

kmbrooks15

Replace so-called "white" carbs (white bread, rice, pasta) with whole grain carbs. Use a multi-grain bread, brown rice, and whole wheat or veggie pasta (I use the Garden Delight and it's good). They have less of an impact on your blood sugar, which helps with weight loss. If I went without carbs, I'd probably murder someone. But since I have a medical condition that requires me to maintain my blood sugar at normal levels, this is what I've had to do. And it's working well.

TeaBea

brb_2013 wrote: »

Jayco141 wrote: »

I used to believe that, but it doesn't jive anymore. What you eat is as important as how many calories you intake. There has to be balance between the two.

I agree. Perhaps at the start don't worry so much, it's better to adjust slowly so keep eating whatever junk you need within your limit.... but eventually you have to kind of mature a bit and realize that a twinkie a day isn't better than an extra helping of veggies. Or whatever.

I can't say I'm even close to perfect but I am trying to weigh the nutrition of my choices with the calorie goal. But right now I'm *trying* to adjust to more protein and slightly less refined carbohydrates and I hope it's something I can stick to. I'm aiming for 100g or less of carbs and I don't think I'm missing out on anything...yet.

I can figure out if you are abdicating no treats while losing weight, or no treats ever. I've lost weight & regained. This time it's lifestyle changes for me.

Lifestyle changes are why (I believe) including treats here and there are just as important during weight loss as they are for maintenance.

I like ice cream, I used to shovel it in without a thought. But when I have limited calories, I can only have limited ice cream. I have a calorie budget now and forever. I now know what a TRUE serving size looks like. I don't want to have to figure that out when I get to goal.

brb_2013

SezxyStef wrote: »

brb_2013 wrote: »

Jayco141 wrote: »

I used to believe that, but it doesn't jive anymore. What you eat is as important as how many calories you intake. There has to be balance between the two.

I agree. Perhaps at the start don't worry so much, it's better to adjust slowly so keep eating whatever junk you need within your limit.... but eventually you have to kind of mature a bit and realize that a twinkie a day isn't better than an extra helping of veggies. Or whatever.

I can't say I'm even close to perfect but I am trying to weigh the nutrition of my choices with the calorie goal. But right now I'm *trying* to adjust to more protein and slightly less refined carbohydrates and I hope it's something I can stick to. I'm aiming for 100g or less of carbs and I don't think I'm missing out on anything...yet.

hmmm for 3 years I ate a chocolate bar every night...still have a treat instead of veggies...why is that wrong?

Is that what I said? Goodness I can't read anything from you without seeing snark.

I didn't say it was wrong at all. I'm saying I personally need to be mature chose veggies over candy more because I can't ignore my nutrition. I'm in the pre-diabetes category, must I list that with all my opinions?

SezxyStef

brb_2013 wrote: »

SezxyStef wrote: »

brb_2013 wrote: »

Jayco141 wrote: »

I used to believe that, but it doesn't jive anymore. What you eat is as important as how many calories you intake. There has to be balance between the two.

I agree. Perhaps at the start don't worry so much, it's better to adjust slowly so keep eating whatever junk you need within your limit.... but eventually you have to kind of mature a bit and realize that a twinkie a day isn't better than an extra helping of veggies. Or whatever.

I can't say I'm even close to perfect but I am trying to weigh the nutrition of my choices with the calorie goal. But right now I'm *trying* to adjust to more protein and slightly less refined carbohydrates and I hope it's something I can stick to. I'm aiming for 100g or less of carbs and I don't think I'm missing out on anything...yet.

hmmm for 3 years I ate a chocolate bar every night...still have a treat instead of veggies...why is that wrong?

Is that what I said? Goodness I can't read anything from you without seeing snark.

I didn't say it was wrong at all. I'm saying I personally need to be mature chose veggies over candy more because I can't ignore my nutrition. I'm in the pre-diabetes category, must I list that with all my opinions?

This is a quote from a profile from a respected member of these forums.

Very knowledgeable woman.

"Once our nutrient needs are met, we don’t get extra credit for eating more nutritious food! - Eric Helms"

I didn't say to ignore nutrition but if you have met those goals treats aren't a bad thing....and there is no reason to give those up for "extra" nutrition our bodies can't use that any more than it can extra calories....it just leaves in the waste we produce.