Lowering carbs/Upping protein

theledger5

Can anyone give me some guidance on how I can reduce my carbs and up my protein. Here is a typical day for me:
B'fast :Low sugar granola- almond milk
Lunch: mixed salad with chicken breast, yoghurt, strawberries/blueberries.
Tea: salmon fillets, roasted veg (no potatoes)
Snacks: banana, rice cakes and nut butter, almonds.

I'm under my calories daily and I do 4 x 1 hour cardio /strength sessions a week. But my % carbs seems too high daily still. Help?!

RuNaRoUnDaFiEld

Have scrambled eggs for breakfast.
Swap the rice cakes to brazil nuts, roasted chick peas etc.

It doesn't really matter that you are over carbs % each day as long as you are hitting your fat and protein %

StealthHealth

That typical day is not going to be one that I would say was carb heavy, but if you want to reduce carbs further look in your diary at the highest carb items (which I guess is the banana) and swap for something that is high in protein (for example cottage cheese)

RuNaRoUnDaFiEld wrote: »

It doesn't really matter that you are over carbs % each day as long as you are hitting your fat and protein %

I think I agree with what you're saying here - "hit your protein and fat and don't worry about the carbs".

But to be pedantic (and hopefully avoid confusion for OP), if she hits her protein and fat and goes over her carbs then she is eating more calories than her target and weight loss will slow/stop.

RodaRose

Instead of granola eat yogurt or cottage cheese or eggs or a small pork chop.
Instead of banana and rice cakes eat cheese sticks, turkey rollups, tuna,

theledger5

Thank you. I can't stomach eggs or meat for breakfast so the granola has to stay! I think I just need to up my protein and fats and it will balance out. Would a protein shake be a good option or is there snacks other than nuts that would do the job?

kristikitter

^ If you snack on stuff like chicken or turkey, or chuck in a couple of Babybels/string cheeses, they're very filling and high in protein.

Charabz69

theledger5 wrote: »

Thank you. I can't stomach eggs or meat for breakfast so the granola has to stay! I think I just need to up my protein and fats and it will balance out. Would a protein shake be a good option or is there snacks other than nuts that would do the job?

Protein Shakes are good, go for a Diet Whey though or you could potentially increase your calories

macchiatto

What if you ate your nut butter with an apple or celery sticks instead of the rice cakes (empty calories)? And sure, you could add a protein shake or like pp mentioned, string cheese, a meat/cheese roll-up, edamame (I'm snacking on that right now; it has 13gm protein per serving).

psuLemon

theledger5 wrote: »

Can anyone give me some guidance on how I can reduce my carbs and up my protein. Here is a typical day for me:
B'fast :Low sugar granola- almond milk
Lunch: mixed salad with chicken breast, yoghurt, strawberries/blueberries.
Tea: salmon fillets, roasted veg (no potatoes)
Snacks: banana, rice cakes and nut butter, almonds.

I'm under my calories daily and I do 4 x 1 hour cardio /strength sessions a week. But my % carbs seems too high daily still. Help?!

What are your goals for protein? What are your stats? And what are your goals?


Also, if you don't do well for breakfast, you can always delay that meal and eat later. Outside of personal preference, there is no reason to eat breakfast. And if you want to increase protein, swap your carb snacks out for protein snacks.

JeromeBarry1

theledger5 wrote: »

Can anyone give me some guidance on how I can reduce my carbs and up my protein. Here is a typical day for me:
B'fast :Low sugar granola- almond milk
Lunch: mixed salad with chicken breast, yoghurt, strawberries/blueberries.
Tea: salmon fillets, roasted veg (no potatoes)
Snacks: banana, rice cakes and nut butter, almonds.

I'm under my calories daily and I do 4 x 1 hour cardio /strength sessions a week. But my % carbs seems too high daily still. Help?!

The banana is 99.99% pure delicious carbs and an excellent source of potassium. You can get potassium from less carby sources. https://ndb.nal.usda.gov/ndb/search/list Use the "Nutrients List" tab.
The rice cakes are also a wonderfully effective source of carbs. There's good nutrients in rice cakes, but much carbs. Are you trying to get under 25 grams/day or something?