Question about CICO and Protein

raven56706
raven56706 Posts: 918 Member
edited November 2024 in Health and Weight Loss
Take a look at my diary from yesterday.. Im below my calorie goal but almost on point with my protein goals. I mean im going by the CICO way but seeing that, is that an acceptable approach or should i be eating more for the calories?

Replies

  • CyberTone
    CyberTone Posts: 7,337 Member
    raven56706 wrote: »
    Take a look at my diary from yesterday.. Im below my calorie goal but almost on point with my protein goals. I mean im going by the CICO way but seeing that, is that an acceptable approach or should i be eating more for the calories?

    The Calories and mix of macronutrients seem fine. However, the "broccoli boiled" entry is not a good entry; there are not 9 grams of protein in 187g of boiled broccoli, there are about 4g in that amount.

    Search MFP for "broccoli cooked boiled" and choose one of the green checked items. In general, search for a vegetable with the word raw or cooked after it and look for names that mirror the USDA National Nutrient Database for whole foods.

    Basic Report: 11091, Broccoli, cooked, boiled, drained, without salt
  • raven56706
    raven56706 Posts: 918 Member
    CyberTone wrote: »
    raven56706 wrote: »
    Take a look at my diary from yesterday.. Im below my calorie goal but almost on point with my protein goals. I mean im going by the CICO way but seeing that, is that an acceptable approach or should i be eating more for the calories?

    The Calories and mix of macronutrients seem fine. However, the "broccoli boiled" entry is not a good entry; there are not 9 grams of protein in 187g of boiled broccoli, there are about 4g in that amount.

    Search MFP for "broccoli cooked boiled" and choose one of the green checked items. In general, search for a vegetable with the word raw or cooked after it and look for names that mirror the USDA National Nutrient Database for whole foods.

    Basic Report: 11091, Broccoli, cooked, boiled, drained, without salt

    just made the change. So anything else?
  • raven56706
    raven56706 Posts: 918 Member
    bump
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    If you're hitting your protein you're a bit low on carbs or fat? So if you're under your cals you could eat something fat or carb based... or 'save' the cals for another day if you're not hungry?
  • raven56706
    raven56706 Posts: 918 Member
    see thats the thing... even with the amount im eating, im not hungry and im low on calories. is that a bad thing even though im hitting my protein goals
  • not_a_runner
    not_a_runner Posts: 1,343 Member
    Based on your profile I take it you're maintaining and working out at the gym..?
    Eating that much under your calorie goal is going to put you in a deficit, so if you do this frequently you will lose weight. It's also not really optimal to support workouts, you aren't likely to build muscle.
    Carbs and fats are fuel and also important.
    If this is just a one day thing it won't make much difference. If you do it frequently you're hindering your gym progress/"gains" despite hitting your protein goal.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    raven56706 wrote: »
    see thats the thing... even with the amount im eating, im not hungry and im low on calories. is that a bad thing even though im hitting my protein goals

    As I said, eat them tomorrow or at the weekend.
  • raven56706
    raven56706 Posts: 918 Member
    TresaAswegan wrote: »
    Based on your profile I take it you're maintaining and working out at the gym..?
    Eating that much under your calorie goal is going to put you in a deficit, so if you do this frequently you will lose weight. It's also not really optimal to support workouts, you aren't likely to build muscle.
    Carbs and fats are fuel and also important.
    If this is just a one day thing it won't make much difference. If you do it frequently you're hindering your gym progress/"gains" despite hitting your protein goal.

    ok now this gets confusing because see below:
    wtj4cgwosuyn.jpg

    this is with
    cacopga1outr.jpg
    elilzfg250u9.jpg

    am i still doing it wrong?
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    What I'm seeing is that your calorie target to lose 1 Lb per week is around 2,500 calories which would be a roughly 500 calorie deficit. I only looked at a few days, but it that is truly the case, you're eating at about a 1500 calorie deficit which is pretty huge.
  • raven56706
    raven56706 Posts: 918 Member
    cwolfman13 wrote: »
    What I'm seeing is that your calorie target to lose 1 Lb per week is around 2,500 calories which would be a roughly 500 calorie deficit. I only looked at a few days, but it that is truly the case, you're eating at about a 1500 calorie deficit which is pretty huge.

    eat some more?
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    raven56706 wrote: »
    cwolfman13 wrote: »
    What I'm seeing is that your calorie target to lose 1 Lb per week is around 2,500 calories which would be a roughly 500 calorie deficit. I only looked at a few days, but it that is truly the case, you're eating at about a 1500 calorie deficit which is pretty huge.

    eat some more?

    What is the scale doing at the moment? If you're logging accurately you'll be losing not maintaining?
  • raven56706
    raven56706 Posts: 918 Member
    TavistockToad wrote: »
    raven56706 wrote: »
    cwolfman13 wrote: »
    What I'm seeing is that your calorie target to lose 1 Lb per week is around 2,500 calories which would be a roughly 500 calorie deficit. I only looked at a few days, but it that is truly the case, you're eating at about a 1500 calorie deficit which is pretty huge.

    eat some more?

    What is the scale doing at the moment? If you're logging accurately you'll be losing not maintaining?

    i am trying to lose. im trying to lose 30lbs. Im also strength training and cardio days as well
  • Gamliela
    Gamliela Posts: 2,468 Member
    edited January 2017
    CyberTone wrote: »
    raven56706 wrote: »
    Take a look at my diary from yesterday.. Im below my calorie goal but almost on point with my protein goals. I mean im going by the CICO way but seeing that, is that an acceptable approach or should i be eating more for the calories?

    The Calories and mix of macronutrients seem fine. However, the "broccoli boiled" entry is not a good entry; there are not 9 grams of protein in 187g of boiled broccoli, there are about 4g in that amount.

    Search MFP for "broccoli cooked boiled" and choose one of the green checked items. In general, search for a vegetable with the word raw or cooked after it and look for names that mirror the USDA National Nutrient Database for whole foods.

    Basic Report: 11091, Broccoli, cooked, boiled, drained, without salt

    I suggest roasting yoir broccoli, it tastes much better than boiled. Also there could be roasted califlower, cabbage, carrots, sweet potatoes and white potatoes, fennel, green beans ... I could go on and on.

    edited: to add olive oil, salt and pepper!
  • AliceDark
    AliceDark Posts: 3,886 Member
    It looks like you've only been tracking for about 3 weeks now, is that right? What has your weight done in that time?

    No matter what calculator you use, it's still just an estimate. There's no way to really figure out exactly what is going to work for you other than to collect data for awhile, see what happens, and make adjustments from there. Are you happy with your current rate of loss? If so, great! Carry on. If not, you'll need to adjust either your intake or your energy expenditure.

    One thing to keep in mind is that protein isn't the only important macro, so don't get too hung up on only evaluating whether you got enough protein in a day. Fat is important for health (it looks like your fat intake might be a little low), and fruits and vegetables are important sources of vitamins and minerals. Just because you hit your protein target doesn't necessarily mean that you met all of your nutritional goals for the day.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    raven56706 wrote: »
    cwolfman13 wrote: »
    What I'm seeing is that your calorie target to lose 1 Lb per week is around 2,500 calories which would be a roughly 500 calorie deficit. I only looked at a few days, but it that is truly the case, you're eating at about a 1500 calorie deficit which is pretty huge.

    eat some more?

    IMO, this is where real world data is more useful than any of these calculators...I mean, yeah...if your TDEE really is 3,000+ calories and you're only trying to lose 30 Lbs I'd definitely eat more...but what does your real world data tell you?
  • raven56706
    raven56706 Posts: 918 Member
    so far i have lost 2.5 lbs.
  • AliceDark
    AliceDark Posts: 3,886 Member
    You have a bunch of days where you didn't log dinner (I only count seven days that look to be 100% complete); on those days, did you really not eat dinner or anything else? It's going to be hard for you to draw any conclusions this early with an incomplete data set.
  • raven56706
    raven56706 Posts: 918 Member
    AliceDark wrote: »
    You have a bunch of days where you didn't log dinner (I only count seven days that look to be 100% complete); on those days, did you really not eat dinner or anything else? It's going to be hard for you to draw any conclusions this early with an incomplete data set.

    gotcha i will complete all my logs.
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