80/15/5
Replies
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40% is not unnecessarily high, its just higher then recommended average..........0
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amusedmonkey wrote: »rainbowbow wrote: »amusedmonkey wrote: »pompeyjosh1990 wrote: »dude, protein levels are far too low, high card diet does not mean 80% carbs....you are not carb loading.
Id reduce the carbs to 50% if you want a high carb diet, 40% protein and 10% Fat.
40% protein is far too high for someone who prefers a lot of carbs. 60 grams of protein is a good minimum to strive for while still being able to keep his high carb habits. Adherence is much more important than micromanaging macros beyond the essentials. 50% carbs is not considered high carb, that's a moderate amount of carbs and might feel too restrictive for some.
If we were to go off of the usda recommendations:
40-60% carbs
1g protein per KG body weight for sedentary individuals
20% Fat intake
I personally eat naturally around 40/30/30 without really planning or thinking about it. I think every is different, but this seems like the ratio i'd eat without tracking.
I thought it was 0.8 grams per kg for sedentary and 1.2-1.4 or so for athletes. Based on his picture it's safe to say 60 grams would for sure make 0.8 grams per kg or more. Personally, I find myself right at the USDA recommendations when I eat comfortably watching protein but not forcing it (about 50-60% grams of carbs). I'm sometimes under the 0.8 gram per kg when sedentary (end up at about 0.65-0.07) for protein, but I'm obese so this is different.
yes, the recommendations are a little strange because there's two spanning different methods of measurment.
1g/kg body weight for sedentary
.8-1.4g / lb LBM for active
essentially BW covers sedentary but for athletes they only need so much protein in comparison to their lean body mass. If they were to base this number off of body weight we'd have individuals who may be overweight but active over-consuming protein.0 -
pompeyjosh1990 wrote: »40% is not unnecessarily high, its just higher then recommended average..........
this depends entirely on how many total calories you're consuming.1 -
rainbowbow wrote: »pompeyjosh1990 wrote: »40% is not unnecessarily high, its just higher then recommended average..........
this depends entirely on how many total calories you're consuming.
Exactly, that's why I said its each to their own, I personally love a 45/40/15 split but again it depends what your doing whether you are Bulking or cutting.0 -
% values for macros are confusing and can lead to some pretty weird outcomes for people at either end of the calorie spectrum. I think you're much better thinking in grams (although to set that in MFP you need premium - you can get close with the 5% chunks in standard).
I use the formula:
Protein 2.0 - 2.5g per current lean kg (0.9 - 1.1g per lean lb)
Fat 1 - 1.5g per total BW in kg
Carbs - whatever to hit calories
P&F are (for me) minimums to be hit or exceeded.
This approach means that your P&F is similar when bulking and cutting but the carbs flex up and down.0 -
pompeyjosh1990 wrote: »40% is not unnecessarily high, its just higher then recommended average..........
It's higher than the vast majority of people at maintenance would need.
Nothing wrong with it if someone prefers eating that way, but we can assume OP is not such a person.0 -
willnorton wrote: »plant based diets really go low... but 10% would be the very lowest you would want to do... i did the LCHF and ended up getting some heart problems......
Plant-based diets aren't necessarily THAT low in protein. I'm getting a minimum of 95g protein per day, and as much as 120 some days. That's with goals of 50% carb, 20% protein, 30% fat.
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That looks like the macro split of someone who eats licorice and Twinkies all day.3
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Or bananas and potatoes, as I said (Twinkies are too high in fat to be a major part of that split).
amusedmonkey said probably high fruit, and that's likely true.0 -
I'm not commenting0
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How the hell can someone have a 5% protein diet in their day???? Even eating carbs like potatoes, rice, bread would still give about 50-60g of protein if eaten at 85%1
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OP I think you need to take a step back and reevaluate all your goals. You said you are in maintenance, meaning you don't want to gain or lose weight - correct? Have you recently lost weight, or is maintenance kind of where you've been for a while? Are you lifting, trying to build muscle while maintaining your weight? Any other specific fitness goals?
You said you are eating cals equivalent to your BMR during the week (1665) so you can eat more on the weekends. How much more? Have you calculated your TDEE?
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WinoGelato wrote: »OP I think you need to take a step back and reevaluate all your goals. You said you are in maintenance, meaning you don't want to gain or lose weight - correct? Have you recently lost weight, or is maintenance kind of where you've been for a while? Are you lifting, trying to build muscle while maintaining your weight? Any other specific fitness goals?
You said you are eating cals equivalent to your BMR during the week (1665) so you can eat more on the weekends. How much more? Have you calculated your TDEE?
I have been in maintenance for a while now. I'm not lifting right now and don't have any specific fitness goals at the moment, but that can change anyday.
My TDEE using the sedentary multiplier of BMR x 1.2 comes out to be 1998. So during the weekdays I am in a deficit of 333 calories. I use this deficit to eat more on the weekends and have been maintaining my weight just fine using this method.0 -
AnthonyX150X wrote: »WinoGelato wrote: »OP I think you need to take a step back and reevaluate all your goals. You said you are in maintenance, meaning you don't want to gain or lose weight - correct? Have you recently lost weight, or is maintenance kind of where you've been for a while? Are you lifting, trying to build muscle while maintaining your weight? Any other specific fitness goals?
You said you are eating cals equivalent to your BMR during the week (1665) so you can eat more on the weekends. How much more? Have you calculated your TDEE?
I have been in maintenance for a while now. I'm not lifting right now and don't have any specific fitness goals at the moment, but that can change anyday.
My TDEE using the sedentary multiplier of BMR x 1.2 comes out to be 1998. So during the weekdays I am in a deficit of 333 calories. I use this deficit to eat more on the weekends and have been maintaining my weight just fine using this method.
You don't do any exercise?0 -
TavistockToad wrote: »AnthonyX150X wrote: »WinoGelato wrote: »OP I think you need to take a step back and reevaluate all your goals. You said you are in maintenance, meaning you don't want to gain or lose weight - correct? Have you recently lost weight, or is maintenance kind of where you've been for a while? Are you lifting, trying to build muscle while maintaining your weight? Any other specific fitness goals?
You said you are eating cals equivalent to your BMR during the week (1665) so you can eat more on the weekends. How much more? Have you calculated your TDEE?
I have been in maintenance for a while now. I'm not lifting right now and don't have any specific fitness goals at the moment, but that can change anyday.
My TDEE using the sedentary multiplier of BMR x 1.2 comes out to be 1998. So during the weekdays I am in a deficit of 333 calories. I use this deficit to eat more on the weekends and have been maintaining my weight just fine using this method.
You don't do any exercise?
I do exercise sometimes, but I don't think it is worth factoring in the exercise calories to my TDEE.0 -
AnthonyX150X wrote: »TavistockToad wrote: »AnthonyX150X wrote: »WinoGelato wrote: »OP I think you need to take a step back and reevaluate all your goals. You said you are in maintenance, meaning you don't want to gain or lose weight - correct? Have you recently lost weight, or is maintenance kind of where you've been for a while? Are you lifting, trying to build muscle while maintaining your weight? Any other specific fitness goals?
You said you are eating cals equivalent to your BMR during the week (1665) so you can eat more on the weekends. How much more? Have you calculated your TDEE?
I have been in maintenance for a while now. I'm not lifting right now and don't have any specific fitness goals at the moment, but that can change anyday.
My TDEE using the sedentary multiplier of BMR x 1.2 comes out to be 1998. So during the weekdays I am in a deficit of 333 calories. I use this deficit to eat more on the weekends and have been maintaining my weight just fine using this method.
You don't do any exercise?
I do exercise sometimes, but I don't think it is worth factoring in the exercise calories to my TDEE.
I would probably revisit all of this - your calorie goals, your macro split, and start an exercise program while you are at it.
I'm a 5'2 female and maintain at 2200 calories. I would be starving and would have no energy for workouts if I ate less than 5% protein.0 -
WinoGelato wrote: »AnthonyX150X wrote: »TavistockToad wrote: »AnthonyX150X wrote: »WinoGelato wrote: »OP I think you need to take a step back and reevaluate all your goals. You said you are in maintenance, meaning you don't want to gain or lose weight - correct? Have you recently lost weight, or is maintenance kind of where you've been for a while? Are you lifting, trying to build muscle while maintaining your weight? Any other specific fitness goals?
You said you are eating cals equivalent to your BMR during the week (1665) so you can eat more on the weekends. How much more? Have you calculated your TDEE?
I have been in maintenance for a while now. I'm not lifting right now and don't have any specific fitness goals at the moment, but that can change anyday.
My TDEE using the sedentary multiplier of BMR x 1.2 comes out to be 1998. So during the weekdays I am in a deficit of 333 calories. I use this deficit to eat more on the weekends and have been maintaining my weight just fine using this method.
You don't do any exercise?
I do exercise sometimes, but I don't think it is worth factoring in the exercise calories to my TDEE.
I would probably revisit all of this - your calorie goals, your macro split, and start an exercise program while you are at it.
I'm a 5'2 female and maintain at 2200 calories. I would be starving and would have no energy for workouts if I ate less than 5% protein.
I appreciate your opinion and everyone else's miss (I really do), but I have been thinking I should just wait and see if I start having bad affects with this macro split. After all, it has been working for me in my weight maintenance so far and I don't feel like I am starving, unhealthy, or sick.
Starting an exercise program doesn't seem like a good option for me right now because of my depression it can be hard sometimes to get motivated to exercise, but I think somewhere down the road I would like to start one someday.0 -
I underate for a while and the majority of issues that came with it, such as losing my cycle and hair, didn't crop up until I started eating more.AnthonyX150X wrote: »WinoGelato wrote: »AnthonyX150X wrote: »TavistockToad wrote: »AnthonyX150X wrote: »WinoGelato wrote: »OP I think you need to take a step back and reevaluate all your goals. You said you are in maintenance, meaning you don't want to gain or lose weight - correct? Have you recently lost weight, or is maintenance kind of where you've been for a while? Are you lifting, trying to build muscle while maintaining your weight? Any other specific fitness goals?
You said you are eating cals equivalent to your BMR during the week (1665) so you can eat more on the weekends. How much more? Have you calculated your TDEE?
I have been in maintenance for a while now. I'm not lifting right now and don't have any specific fitness goals at the moment, but that can change anyday.
My TDEE using the sedentary multiplier of BMR x 1.2 comes out to be 1998. So during the weekdays I am in a deficit of 333 calories. I use this deficit to eat more on the weekends and have been maintaining my weight just fine using this method.
You don't do any exercise?
I do exercise sometimes, but I don't think it is worth factoring in the exercise calories to my TDEE.
I would probably revisit all of this - your calorie goals, your macro split, and start an exercise program while you are at it.
I'm a 5'2 female and maintain at 2200 calories. I would be starving and would have no energy for workouts if I ate less than 5% protein.
I appreciate your opinion and everyone else's miss (I really do), but I have been thinking I should just wait and see if I start having bad affects with this macro split. After all, it has been working for me in my weight maintenance so far and I don't feel like I am starving, unhealthy, or sick.
Starting an exercise program doesn't seem like a good option for me right now because of my depression it can be hard sometimes to get motivated to exercise, but I think somewhere down the road I would like to start one someday.
While you may not be feeling any issues now, the rest of your body certainly is.1 -
Here's a table which explains the healthy ranges for macronutrients, from the American Journal of Clinical Nutrition:
http://ajcn.nutrition.org/content/88/1/1/T1.expansion.html
carbs, 45 - 65% of calories (4 cal per gram)
fat, 20 - 35% of calories (9 cal per gram)
protein, 10 - 35% of calories (4 cal per gram)
So for someone with a calorie goal of 2000 per day, that would be
50% carbs, 1000 cal, 250 g
25% fat, 500 cal, 56g
25% protein, 500 cal, 125 g
(as the simplest starting point... adjust to where you feel good)0 -
Isn't depression a possible side effect of a protein deficient diet? And your current situation leaves you unable to exercise? These sound like bad effects to me, ones that increasing your protein intake might help with.
I would talk to your doctor about this. It is very possible to not see things clearly when in the midst of depression. Your doctor should be able to run tests to see if there is a deficiency, and perhaps refer you to a dietitian to help you clean up your diet so your macros aren't so far out of whack.2 -
teetertatertango wrote: »Isn't depression a possible side effect of a protein deficient diet? And your current situation leaves you unable to exercise? These sound like bad effects to me, ones that increasing your protein intake might help with.
I would talk to your doctor about this. It is very possible to not see things clearly when in the midst of depression. Your doctor should be able to run tests to see if there is a deficiency, and perhaps refer you to a dietitian to help you clean up your diet so your macros aren't so far out of whack.
And just to add, I don't think there is a doctor anywhere in the world who would not encourage exercise to help with the depression.2 -
AnthonyX150X wrote: »WinoGelato wrote: »AnthonyX150X wrote: »TavistockToad wrote: »AnthonyX150X wrote: »WinoGelato wrote: »OP I think you need to take a step back and reevaluate all your goals. You said you are in maintenance, meaning you don't want to gain or lose weight - correct? Have you recently lost weight, or is maintenance kind of where you've been for a while? Are you lifting, trying to build muscle while maintaining your weight? Any other specific fitness goals?
You said you are eating cals equivalent to your BMR during the week (1665) so you can eat more on the weekends. How much more? Have you calculated your TDEE?
I have been in maintenance for a while now. I'm not lifting right now and don't have any specific fitness goals at the moment, but that can change anyday.
My TDEE using the sedentary multiplier of BMR x 1.2 comes out to be 1998. So during the weekdays I am in a deficit of 333 calories. I use this deficit to eat more on the weekends and have been maintaining my weight just fine using this method.
You don't do any exercise?
I do exercise sometimes, but I don't think it is worth factoring in the exercise calories to my TDEE.
I would probably revisit all of this - your calorie goals, your macro split, and start an exercise program while you are at it.
I'm a 5'2 female and maintain at 2200 calories. I would be starving and would have no energy for workouts if I ate less than 5% protein.
I appreciate your opinion and everyone else's miss (I really do), but I have been thinking I should just wait and see if I start having bad affects with this macro split. After all, it has been working for me in my weight maintenance so far and I don't feel like I am starving, unhealthy, or sick.
Starting an exercise program doesn't seem like a good option for me right now because of my depression it can be hard sometimes to get motivated to exercise, but I think somewhere down the road I would like to start one someday.
In this case you are going the right route by going high carb for depression, but you still need to get at least the minimum recommended of 50-60 grams of protein. If you don't want to increase your protein, keep an eye on things like moodiness, recurring infections and things like cold and flu, hair loss, bloating, muscle weakness, joint pain..etc. If you start seeing any of these signs, consider adding more protein to your current intake.
Adding a little bit of protein shouldn't be stressful. All it takes is replacing some of your fruits with vegetables (preferably leafy greens) and you're done, also consider adding fatty fish a couple of times a week if you are not vegan for the omega-3. Spinach and chard are particularly nice for their magnesium content, and vegetables are overall more nutrient dense than fruits. There is evidence that people with depression are more likely to be deficient in certain nutrients which calls to question the effect of nutrition on the condition.
Have you looked into B vitamin supplementation? When I was depressed my doctor prescribed B vitamin supplements in addition to my medications. They are likely safe to take over the counter. See what your doctor has to say about that.
Where you are not doing things right is that you are avoiding physical activity. It was one of the most effective things that helped me deal with depression, even more so than medications. In my case, personally, moderate but high frequency cardio had the best effect. I know it's hard to get up and do things when you are depressed, I've been there, but once you force yourself out the door it becomes easier. Getting up is the hardest part. A 30 minute brisk walk or a slow jog while listening to your favorite music/podcast/audiobook should do it. For me, a 6 day a week plan alternating walking and jogging started showing marked improvements in my mood about 10 days in. Recently I haven't been able to workout and things are starting to get a bit shaky on that front, probably has more to with being bed-bound for over a month, but I still can't wait to get back to my usual exercise routine because it keeps me happy and sane.2 -
Like others have said, enough calories, enough protein, and some physical activity seem likely to help with depression (although of course discuss with your doctor/therapist).0
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TavistockToad wrote: »teetertatertango wrote: »Isn't depression a possible side effect of a protein deficient diet? And your current situation leaves you unable to exercise? These sound like bad effects to me, ones that increasing your protein intake might help with.
I would talk to your doctor about this. It is very possible to not see things clearly when in the midst of depression. Your doctor should be able to run tests to see if there is a deficiency, and perhaps refer you to a dietitian to help you clean up your diet so your macros aren't so far out of whack.
And just to add, I don't think there is a doctor anywhere in the world who would not encourage exercise to help with the depression.
Yeah - the people that I know that suffer depression all have been told by their therapists (or so they've told me) that exercise would likely help.1 -
amusedmonkey wrote: »AnthonyX150X wrote: »WinoGelato wrote: »AnthonyX150X wrote: »TavistockToad wrote: »AnthonyX150X wrote: »WinoGelato wrote: »OP I think you need to take a step back and reevaluate all your goals. You said you are in maintenance, meaning you don't want to gain or lose weight - correct? Have you recently lost weight, or is maintenance kind of where you've been for a while? Are you lifting, trying to build muscle while maintaining your weight? Any other specific fitness goals?
You said you are eating cals equivalent to your BMR during the week (1665) so you can eat more on the weekends. How much more? Have you calculated your TDEE?
I have been in maintenance for a while now. I'm not lifting right now and don't have any specific fitness goals at the moment, but that can change anyday.
My TDEE using the sedentary multiplier of BMR x 1.2 comes out to be 1998. So during the weekdays I am in a deficit of 333 calories. I use this deficit to eat more on the weekends and have been maintaining my weight just fine using this method.
You don't do any exercise?
I do exercise sometimes, but I don't think it is worth factoring in the exercise calories to my TDEE.
I would probably revisit all of this - your calorie goals, your macro split, and start an exercise program while you are at it.
I'm a 5'2 female and maintain at 2200 calories. I would be starving and would have no energy for workouts if I ate less than 5% protein.
I appreciate your opinion and everyone else's miss (I really do), but I have been thinking I should just wait and see if I start having bad affects with this macro split. After all, it has been working for me in my weight maintenance so far and I don't feel like I am starving, unhealthy, or sick.
Starting an exercise program doesn't seem like a good option for me right now because of my depression it can be hard sometimes to get motivated to exercise, but I think somewhere down the road I would like to start one someday.
In this case you are going the right route by going high carb for depression, but you still need to get at least the minimum recommended of 50-60 grams of protein. If you don't want to increase your protein, keep an eye on things like moodiness, recurring infections and things like cold and flu, hair loss, bloating, muscle weakness, joint pain..etc. If you start seeing any of these signs, consider adding more protein to your current intake.
Adding a little bit of protein shouldn't be stressful. All it takes is replacing some of your fruits with vegetables (preferably leafy greens) and you're done, also consider adding fatty fish a couple of times a week if you are not vegan for the omega-3. Spinach and chard are particularly nice for their magnesium content, and vegetables are overall more nutrient dense than fruits. There is evidence that people with depression are more likely to be deficient in certain nutrients which calls to question the effect of nutrition on the condition.
Have you looked into B vitamin supplementation? When I was depressed my doctor prescribed B vitamin supplements in addition to my medications. They are likely safe to take over the counter. See what your doctor has to say about that.
Where you are not doing things right is that you are avoiding physical activity. It was one of the most effective things that helped me deal with depression, even more so than medications. In my case, personally, moderate but high frequency cardio had the best effect. I know it's hard to get up and do things when you are depressed, I've been there, but once you force yourself out the door it becomes easier. Getting up is the hardest part. A 30 minute brisk walk or a slow jog while listening to your favorite music/podcast/audiobook should do it. For me, a 6 day a week plan alternating walking and jogging started showing marked improvements in my mood about 10 days in. Recently I haven't been able to workout and things are starting to get a bit shaky on that front, probably has more to with being bed-bound for over a month, but I still can't wait to get back to my usual exercise routine because it keeps me happy and sane.
I think one of the things about me that seems hard to change is my eating routine. I am a creature of habit and am not too fond of mixing foods up because it feels like I'm lost when I do. During the weekdays I like to eat the same foods every day (As you can tell I don't have much variety). During the weekends is when I mix up what I eat to take a break from my routine.
My diet plan comprises mostly of fruits with chocolate mixed in (not great sources of protein to say the least...). I have a huge sweet tooth and can't seem to get enough of carbs and sugar, but I know I need to get more nutrition from others sources if I want to be the healthiest version of myself. This is why I am on this website after all. This might seem sad, but there are some days where I would only get 6 grams of protein (that's 1% of my calorie goal...). I know I can eat a lot better, but eating fruit and chocolate seems so simple and I don't have to think about what to eat every day. I use to calorie count different foods and obsessed over every nutrient I logged in to my database. I will talk to my doctor about my eating habits and see if he can give me any vitamin supplements as you suggested and hopefully he can point me in the right direction to be healthier.
Your right about getting up to exercise. It's so hard to take that first step to get up and get started, but once I do I think it will help with my mood and make me feel better. I use to exercise regularly and felt great, but I think I burned myself out from doing it so often and it really took the joy out of it.1 -
AnthonyX150X wrote: »amusedmonkey wrote: »AnthonyX150X wrote: »WinoGelato wrote: »AnthonyX150X wrote: »TavistockToad wrote: »AnthonyX150X wrote: »WinoGelato wrote: »OP I think you need to take a step back and reevaluate all your goals. You said you are in maintenance, meaning you don't want to gain or lose weight - correct? Have you recently lost weight, or is maintenance kind of where you've been for a while? Are you lifting, trying to build muscle while maintaining your weight? Any other specific fitness goals?
You said you are eating cals equivalent to your BMR during the week (1665) so you can eat more on the weekends. How much more? Have you calculated your TDEE?
I have been in maintenance for a while now. I'm not lifting right now and don't have any specific fitness goals at the moment, but that can change anyday.
My TDEE using the sedentary multiplier of BMR x 1.2 comes out to be 1998. So during the weekdays I am in a deficit of 333 calories. I use this deficit to eat more on the weekends and have been maintaining my weight just fine using this method.
You don't do any exercise?
I do exercise sometimes, but I don't think it is worth factoring in the exercise calories to my TDEE.
I would probably revisit all of this - your calorie goals, your macro split, and start an exercise program while you are at it.
I'm a 5'2 female and maintain at 2200 calories. I would be starving and would have no energy for workouts if I ate less than 5% protein.
I appreciate your opinion and everyone else's miss (I really do), but I have been thinking I should just wait and see if I start having bad affects with this macro split. After all, it has been working for me in my weight maintenance so far and I don't feel like I am starving, unhealthy, or sick.
Starting an exercise program doesn't seem like a good option for me right now because of my depression it can be hard sometimes to get motivated to exercise, but I think somewhere down the road I would like to start one someday.
In this case you are going the right route by going high carb for depression, but you still need to get at least the minimum recommended of 50-60 grams of protein. If you don't want to increase your protein, keep an eye on things like moodiness, recurring infections and things like cold and flu, hair loss, bloating, muscle weakness, joint pain..etc. If you start seeing any of these signs, consider adding more protein to your current intake.
Adding a little bit of protein shouldn't be stressful. All it takes is replacing some of your fruits with vegetables (preferably leafy greens) and you're done, also consider adding fatty fish a couple of times a week if you are not vegan for the omega-3. Spinach and chard are particularly nice for their magnesium content, and vegetables are overall more nutrient dense than fruits. There is evidence that people with depression are more likely to be deficient in certain nutrients which calls to question the effect of nutrition on the condition.
Have you looked into B vitamin supplementation? When I was depressed my doctor prescribed B vitamin supplements in addition to my medications. They are likely safe to take over the counter. See what your doctor has to say about that.
Where you are not doing things right is that you are avoiding physical activity. It was one of the most effective things that helped me deal with depression, even more so than medications. In my case, personally, moderate but high frequency cardio had the best effect. I know it's hard to get up and do things when you are depressed, I've been there, but once you force yourself out the door it becomes easier. Getting up is the hardest part. A 30 minute brisk walk or a slow jog while listening to your favorite music/podcast/audiobook should do it. For me, a 6 day a week plan alternating walking and jogging started showing marked improvements in my mood about 10 days in. Recently I haven't been able to workout and things are starting to get a bit shaky on that front, probably has more to with being bed-bound for over a month, but I still can't wait to get back to my usual exercise routine because it keeps me happy and sane.
I think one of the things about me that seems hard to change is my eating routine. I am a creature of habit and am not too fond of mixing foods up because it feels like I'm lost when I do. During the weekdays I like to eat the same foods every day (As you can tell I don't have much variety). During the weekends is when I mix up what I eat to take a break from my routine.
My diet plan comprises mostly of fruits with chocolate mixed in (not great sources of protein to say the least...). I have a huge sweet tooth and can't seem to get enough of carbs and sugar, but I know I need to get more nutrition from others sources if I want to be the healthiest version of myself. This is why I am on this website after all. This might seem sad, but there are some days where I would only get 6 grams of protein (that's 1% of my calorie goal...). I know I can eat a lot better, but eating fruit and chocolate seems so simple and I don't have to think about what to eat every day. I use to calorie count different foods and obsessed over every nutrient I logged in to my database. I will talk to my doctor about my eating habits and see if he can give me any vitamin supplements as you suggested and hopefully he can point me in the right direction to be healthier.
Your right about getting up to exercise. It's so hard to take that first step to get up and get started, but once I do I think it will help with my mood and make me feel better. I use to exercise regularly and felt great, but I think I burned myself out from doing it so often and it really took the joy out of it.
I'm in a bit of a funk today and am going to have to force myself to exercise after work. However, my past experience has always been that I will be glad I did. It's starting that is the hardest part for me. Once I'm out the door I'm fine.0 -
TBH, I thought this was going to be a keto thread. My macros are 75% fat, 20% protein and 5% carbs...
I agree with the others who are saying your depression could be a health consequence of low protein. It could be affecting you already.
How about a tasty protein powder? There are some carb free ones out there, chocolate or vanilla, that could help you increase your protein in a hurry. Make a smoothie with your usual fruit, and maybe add milk of some sort. Throw some hemp hearts or chia seeds in to for even more protein. Or add protein powder to a chai tea of coffee for a nice warm drink. I also add a couple of scoops of protein powder and an extra egg to all baking that I do. I have some growing boys who can always use a bit of extr protein.
Getting more protein can only help. At the level you are at, you will be catabolizing/ destroying muscle tissue to meet your nutritional needs.
http://www.webmd.com/food-recipes/protein
http://www.menshealth.com/nutrition/protein-facts2
This discussion has been closed.
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