Always over on carbs.
sefajane1
Posts: 322 Member
Every day my diary shows that I'm way over on my carbs allowance. This is through vegetables, I haven't eaten bread/pasta/rice at all since starting 3 weeks ago. Oh, and a nightly beer which I'm not going to give up😂
I've increased my carb allowance to 55% to try to not show an excess but this still isn't enough.
Should I be bothered about it as it is mainly only vegetables?
I've increased my carb allowance to 55% to try to not show an excess but this still isn't enough.
Should I be bothered about it as it is mainly only vegetables?
1
Replies
-
There is nothing wrong in and of itself with having a lot of carbs, however it's important to make sure you still get adequate protein (and some fat) as well. What is your protein intake like?11
-
IMO, it's useful to get an adequate minimum of protein, and an adequate minimum of fat. After that, if calories are left, it's fine to spend them on anything, including carbs. (I also think it's important to get plenty of varied, colorful fruits and veggies, but those aren't strictly speaking a macronutrient, and you've already said you're eating lots of veg. I go for a minimum of 5 servings, prefer 10+ and usually get 'em.)
Personally, while losing weight, I targeted 0.6-0.8g of protein minimum daily per pound** of healthy goal weight, 0.35-0.45g of fat minimum daily per pound of healthy goal weight, and let carbs end up where they fell to hit my calorie goal. (Most of my carbs came from veggies, fruits, dairy.)
This is a good article from a neutral, science-based source:
https://examine.com/nutrition/how-much-protein-do-you-need/
** Note to other readers: Yes, I really mean pound, not kg. I think there's decent evidence we benefit from more than standard minimum protein when losing weight, among other circumstances. This would be something like twice that, which may make it look like I'm confusing pounds/kilos, but I'm not. There's no evidence that protein in excess of the bare minimum, at a level like I'm suggesting, has any negative effects for an otherwise healthy person. Anyone who has a pre-existing medical condition requiring limited protein will normally be aware of their unusual case.9 -
IMO, it's useful to get an adequate minimum of protein, and an adequate minimum of fat. After that, if calories are left, it's fine to spend them on anything, including carbs. (I also think it's important to get plenty of varied, colorful fruits and veggies, but those aren't strictly speaking a macronutrient, and you've already said you're eating lots of veg. I go for a minimum of 5 servings, prefer 10+ and usually get 'em.)
Personally, while losing weight, I targeted 0.6-0.8g of protein minimum daily per pound** of healthy goal weight, 0.35-0.45g of fat minimum daily per pound of healthy goal weight, and let carbs end up where they fell to hit my calorie goal. (Most of my carbs came from veggies, fruits, dairy.)
This is a good article from a neutral, science-based source:
https://examine.com/nutrition/how-much-protein-do-you-need/
** Note to other readers: Yes, I really mean pound, not kg. I think there's decent evidence we benefit from more than standard minimum protein when losing weight, among other circumstances. This would be something like twice that, which may make it look like I'm confusing pounds/kilos, but I'm not. There's no evidence that protein in excess of the bare minimum, at a level like I'm suggesting, has any negative effects for an otherwise healthy person. Anyone who has a pre-existing medical condition requiring limited protein will normally be aware of their unusual case.
Thank you for your protein comments. Question: at my heaviest I was 170 kg, 375 pounds. Times the suggested minimum of 0.6 gram protein per pound would mean about 225 gram protein, which is the equivalent of 2 small grilled chicken a day. So far I have lost 30 kg over 350 days - with my new weight I should eat 185 gram protein a day. So far I am averaging since I started weight loss 135 gram protein - the equivalent of a person weighing about 100 kg, 220 pounds. Obviously every person is different and I don't seem to be able to eat that many gram protein a day. (MFP calculation per day: 1740 calories, over time I have settled naturally on carbs: 30 %, fats and protein each 35 %. Never sick, started basic exercises weight permitting 4 times a week.) Should I calculate those 0.6 - 0.8 gram / pound for the healthy weight I am striving for? Thank you.1 -
neugebauer52 wrote: »IMO, it's useful to get an adequate minimum of protein, and an adequate minimum of fat. After that, if calories are left, it's fine to spend them on anything, including carbs. (I also think it's important to get plenty of varied, colorful fruits and veggies, but those aren't strictly speaking a macronutrient, and you've already said you're eating lots of veg. I go for a minimum of 5 servings, prefer 10+ and usually get 'em.)
Personally, while losing weight, I targeted 0.6-0.8g of protein minimum daily per pound** of healthy goal weight, 0.35-0.45g of fat minimum daily per pound of healthy goal weight, and let carbs end up where they fell to hit my calorie goal. (Most of my carbs came from veggies, fruits, dairy.)
This is a good article from a neutral, science-based source:
https://examine.com/nutrition/how-much-protein-do-you-need/
** Note to other readers: Yes, I really mean pound, not kg. I think there's decent evidence we benefit from more than standard minimum protein when losing weight, among other circumstances. This would be something like twice that, which may make it look like I'm confusing pounds/kilos, but I'm not. There's no evidence that protein in excess of the bare minimum, at a level like I'm suggesting, has any negative effects for an otherwise healthy person. Anyone who has a pre-existing medical condition requiring limited protein will normally be aware of their unusual case.
Thank you for your protein comments. Question: at my heaviest I was 170 kg, 375 pounds. Times the suggested minimum of 0.6 gram protein per pound would mean about 225 gram protein, which is the equivalent of 2 small grilled chicken a day. So far I have lost 30 kg over 350 days - with my new weight I should eat 185 gram protein a day. So far I am averaging since I started weight loss 135 gram protein - the equivalent of a person weighing about 100 kg, 220 pounds. Obviously every person is different and I don't seem to be able to eat that many gram protein a day. (MFP calculation per day: 1740 calories, over time I have settled naturally on carbs: 30 %, fats and protein each 35 %. Never sick, started basic exercises weight permitting 4 times a week.) Should I calculate those 0.6 - 0.8 gram / pound for the healthy weight I am striving for? Thank you.
Yes, I said per pound of healthy goal weight, not per pound of current weight. (Note: Different people look at this differently. This is how I look at it, and I'm not unusual in doing so.)
We don't need extra protein to maintain our fat mass; it's important in order to maintain lean mass. Technically, it would be more precise to calculate one's protein requirements based on lean body mass, but most of us don't have a particularly good estimate of our body fat percent or lean body mass. So, 0.6-0.8g per pound of healthy goal weight is close enough to 0.8-1g per pound of lean body mass to be reasonable for most people.
Calculating it based on current weight can be way more protein than essential for someone who's overweight or obese, and can also be tough to hit on the reduced calories without undereating other important nutrients (fats, fruits/veggies).
You can use your goal weight (whatever it is) as the base, but I always say "healthy goal weight" on here because some people have provisional goals (like lose 50 pounds then see where they are) and don't know a goal weight; so they can pick something in a healthy range, like the middle of normal BMI for their height. It'll be close enough, IMO.
I'm 5'5", should weigh around 120 (narrow frame) though I'm up a few from that in year 3 of maintenance. I target 100g protein daily (a bit over 0.8 x 120, but a nice round number), and exceed it when convenient (often). I have my MFP percents to come close to that (at pre-exercise calories), but in practice I always eat to the 100g goal and ignore the red/green numbers. Same general idea with fats, but I shoot for 50g (which is .41g/pound of goal) minimum because it's easy to remember.
I hope that makes sense!
7 -
There is nothing wrong in and of itself with having a lot of carbs, however it's important to make sure you still get adequate protein (and some fat) as well. What is your protein intake like?
I'm finding it hard to get enough protein, if I'm honest. This is mainly due to not having access to many high protein/low calorie foods. My daily calorie intake is set at 1200 and mist of the eadily available high protein foods here (Turkey) are very expensive, for me anyway.0 -
P.S.
Fat is always low too.0 -
There is nothing wrong in and of itself with having a lot of carbs, however it's important to make sure you still get adequate protein (and some fat) as well. What is your protein intake like?
I'm finding it hard to get enough protein, if I'm honest. This is mainly due to not having access to many high protein/low calorie foods. My daily calorie intake is set at 1200 and mist of the eadily available high protein foods here (Turkey) are very expensive, for me anyway.
Low fat dairy can be a good source of protein - might be less expensive than some other alternatives. Also, don’t forget eggs! Chicken is another good choice, and can be low calorie, especially when skinless.
Lentils and beans have a mix of protein and carbs and can be helpful in meeting protein goals.2 -
-
I do eat natural yoghurt, almost daily, but we can't get liw fat here.
I've just put some eggs on to boil (given to me by my neighbour who has his own hens 😊). Chicken meat is not to be trusted - pumped with so many chemicals 😮
I add beans to my soup pots (I make a big one each week, full of different vegetables and some beans). I'm really bored of lentil soup though as that's our main food during winter. I'm lentilled-out at the moment 😁
I'm scared of peanut butter as there's sooo many calories for not a lot of food.
I vary rarely eat meat, in fact I can't even remember the last time I had any, but I'll have dairy, and eggs sometimes.4 -
Fish is also out of our price range.1
-
Fish is also out of our price range.
They don't sell canned tuna or salmon in your area? Both of these can be found relatively cheap and contain a great deal of protein. You may also want to consider nuts (except peanuts) and pumpkin seed kernels. I eat pumpkin seeds daily because they have a good deal of protein per serving (16g in 1/3 of a cup).
In terms of fat, start cooking with extra virgin olive oil. It's a healthy fat, not too calorie heavy and will boost your fat intake. Mix a tablespoon in with the canned tuna with a little lemon juice and pepper and you have a great sandwich spread (sprouted or sourdough bread are the best) full of protein and healthy fat.0 -
Fish is also out of our price range.
They don't sell canned tuna or salmon in your area? Both of these can be found relatively cheap and contain a great deal of protein. You may also want to consider nuts (except peanuts) and pumpkin seed kernels. I eat pumpkin seeds daily because they have a good deal of protein per serving (16g in 1/3 of a cup).
Tinned tuna and salmon are too expensive for us and it's really poor quality.
I put some shelled sunflower seeds with my yoghurt for breakfast today actually 😊
1 -
I do eat natural yoghurt, almost daily, but we can't get liw fat here.
I've just put some eggs on to boil (given to me by my neighbour who has his own hens 😊). Chicken meat is not to be trusted - pumped with so many chemicals 😮
I add beans to my soup pots (I make a big one each week, full of different vegetables and some beans). I'm really bored of lentil soup though as that's our main food during winter. I'm lentilled-out at the moment 😁
I'm scared of peanut butter as there's sooo many calories for not a lot of food.
I vary rarely eat meat, in fact I can't even remember the last time I had any, but I'll have dairy, and eggs sometimes.
What is your height and weight? 1200 is too low for a lot of people and may be too aggressive for your stats. It's better to go slowly and properly nourish yourself than go too fast and not get the proper macronutrients. On 1200, if 55% or more of your calories are from carbs, that means you are getting very little protein/fat.6 -
I'm so curious, do you mind sharing where you live? Enjoy the fresh eggs!0
-
I'm 5ft 4 inches and weigh 126 pounds. I'm set at losing 0.5 lb a week, sedentary activity, 1220 calories.
To be honest I'm finding the calories a bit too low. Ok for a while but I cant see myself living like this forever!0 -
Since you are low on fat too, regular (not low fat) yogurt and eggs are both good sources of protein. Just cut back a bit on carbs that don't come with much protein (like white rice) to make room for them.
Chickpeas and peas are some other higher carb/lower fat protein sources that might be an alternative to lentils and which I'd expect are available. Do you have soy products like tofu?3 -
I have the opposite problem. I can never seem to get enough carbs!!
Chicken breast, Turkey breast, natural deli meats (no nitrates/nitrites), shrimp (can be had relatively affordably frozen), avocados, almond butter or raw almonds are all good ways to offset your carbs with nutrient dense foods.0 -
I have the opposite problem. I can never seem to get enough carbs!!
Chicken breast, Turkey breast, natural deli meats (no nitrates/nitrites), shrimp (can be had relatively affordably frozen), avocados, almond butter or raw almonds are all good ways to offset your carbs with nutrient dense foods.
I'm sorry but this is totally unaffordable where I live, for me anyway. Deli meats? Shrimps? I can only deam 😁0 -
Where do you live? I get a 3 pound bag for around $12. Deli meat is about $8/lb.
What is your usual source of protein?0 -
I managed to buy a few chicken backs and necks yesterday from a neighbour, that'll add some protein to my next soup once I figure out how to log the values 🤔😁3
-
-
Do you have access to skim or low fat milk? I too don't have ready access to low fat dairy and things like turkey or reduced fat ground beef, so I made my own diary to start (after which I realized I like dairy full fat and chose to cut calories elsewhere). Basically, you use 2 tbsp of your full fat active culture yogurt in a liter of warm skim milk, cover, and wait for it to set. You will have low fat yogurt. It's runnier than full fat yogurt, just so you know. If you want it less runny, you could add some skim milk powder to it, but I don't like the aftertaste. If you want to make Greek-style yogurt, just put it in a cheesecloth to drain the whey.
You can even make a ricotta-like cheese by adding some acid (like lemon juice, vinegar, or citric acid) to boiled milk.
I also tried making my own seitan (wheat protein) from scratch from white flour, water, and salt. You basically make a tough (not sticky) dough then keep kneading it under water until most of the starch washes off. I eventually didn't like the work involved, but if you are willing to put in that kind of effort, then here is a link that might help you:
http://www.theveganwoman.com/how-to-make-seitan-at-home-a-diy-seitan-recipe-by-vegan-chef-avi-jean-levy/
I personally settled for chicken breast (I have access to that), beans, eggs, full fat dairy, canned tuna, and sometimes fish (a little bit too expensive).0 -
rheddmobile wrote: »
I'm good with building recipes, it's just finding the correct nutritional info' for the chicken backs that's the problem. There's so many vastly differing values out there 😮0 -
amusedmonkey wrote: »Do you have access to skim or low fat milk? I too don't have ready access to low fat dairy and things like turkey or reduced fat ground beef, so I made my own diary to start (after which I realized I like dairy full fat and chose to cut calories elsewhere). Basically, you use 2 tbsp of your full fat active culture yogurt in a liter of warm skim milk, cover, and wait for it to set. You will have low fat yogurt. It's runnier than full fat yogurt, just so you know. If you want it less runny, you could add some skim milk powder to it, but I don't like the aftertaste. If you want to make Greek-style yogurt, just put it in a cheesecloth to drain the whey.
You can even make a ricotta-like cheese by adding some acid (like lemon juice, vinegar, or citric acid) to boiled milk.
I also tried making my own seitan (wheat protein) from scratch from white flour, water, and salt. You basically make a tough (not sticky) dough then keep kneading it under water until most of the starch washes off. I eventually didn't like the work involved, but if you are willing to put in that kind of effort, then here is a link that might help you:
http://www.theveganwoman.com/how-to-make-seitan-at-home-a-diy-seitan-recipe-by-vegan-chef-avi-jean-levy/
I personally settled for chicken breast (I have access to that), beans, eggs, full fat dairy, canned tuna, and sometimes fish (a little bit too expensive).
One of the bigger supermarkets are doing half fat natural yoghurt on offer this weekend so I'm planning to get some on Sunday 😊
I used to make my own ricotta cheese a while back but I got out of the habit because I'd eat it all myself 😂
Thanks for that link, I'll have a read of it now 👍0 -
Well I've never heard of that before and it does look good but too hard for me I think. I have bad arthritis in my arms and hands 😞0
-
I do not really pay all that attention to going over carbs if the carbs is a vegetable. On other diets - WW for instance - they count little of nothing. Veggies offer good source of vitamins, fiber, etc. Just do not eat fried veggies or pour heavy sauce over them.
note: I have the same issue because I eat a high fiber cereal(s) for breakfast - I need them. As long as I am not way, way over in carbs I do not really notice.0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.5K Recipes
- 232.5K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions