Calorie Counting

trying_to_burn
trying_to_burn Posts: 58
in Health and Weight Loss
I've been dieting (kind of) and exercising for three weeks. I've lost a kg, but it' probably water weight from tablets. My measurements however remain the same.

I'm trying hard with the calories, but my carbs suck and my sugar. I want to eat my calories, and I do get hungry, but e.g. if I have an apple, it's a crazy amount of carbs and sugar in there

So the question is, how closely do you look at each element when uploading calories and how much would you go over by?

Replies

  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I follow iifym so I watch my protien and try to get in at least 120g a day...minimum.

    Once I hit that as long as I stay on goal with my calories all is good and the amount of carbs and/or sugar is irrelevant.
  • trying_to_burn
    trying_to_burn Posts: 58
    thats good advise. Thank you.
    I'm gonna start increasing my protein :)
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    1 ) carbs aren't the devil...fruits and vegetables are largely carbohydrates.

    2) sugar is not in and of itself the devil...if you're drinking tons of sodas and eating tons of food with added sugars and basically eating a **** ton of sugar you would want to cut back on that...but I'm pretty sure eating an apple is not what is really contributing to the obesity epidemic.

    3) Hit your calories and work on getting proper nutrition and eating a balanced diet. Focus on hitting protein and fat goals and then round out the rest with carbs.

    4) despite 20 years + worth of derp, you don't have to low carb to lose weight. Reducing carbohydrates can be beneficial if you follow the SAD...but more in that cutting back some on carbs will lead to a more balanced diet with the SAD.

    5) Plenty of vegetables and some fruit...whole grains, lean proteins, and healthy fats and you're well on your way to some great nutrition.
  • jstout365
    jstout365 Posts: 1,686 Member
    I do it similarly to Stef, I have my protein as my priority then try to get as close to my fat as I can and then the carbs fill out the rest. I do try to focus on getting healthy sources of fat and carbs, but I don't avoid things like bacon, butter, bread, or things some people consider "bad".

    I often go over on my protein by a 5-10 grams, but I aim to balance it out by reducing carbs. Last week I started a new lifting program and have been as exact in logging as I can be and focused on my macros so they have been a little less variable than they were in the past. Fiber tends to reduce the calories total so I am okay with going over just slightly on any of the macros if the calorie room is still there.

    My diary is open if you wanted an example or just to snoop!
  • dopeysmelly
    dopeysmelly Posts: 1,390 Member
    I do it similarly to Stef, I have my protein as my priority then try to get as close to my fat as I can and then the carbs fill out the rest. I do try to focus on getting healthy sources of fat and carbs, but I don't avoid things like bacon, butter, bread, or things some people consider "bad".

    I often go over on my protein by a 5-10 grams, but I aim to balance it out by reducing carbs. Last week I started a new lifting program and have been as exact in logging as I can be and focused on my macros so they have been a little less variable than they were in the past. Fiber tends to reduce the calories total so I am okay with going over just slightly on any of the macros if the calorie room is still there.

    My diary is open if you wanted an example or just to snoop!

    I do something similar. IIFYM (If It Fits Your Macros) is a great place to start. I focus on getting a good whack of protein and fiber first and then fat, but I focus on healthy fats (lean meat, nuts, fish) since they generally have other good stuff in there. I don't worry about carbs - focusing on protein automatically means I eat less carbs, and I don't consume sodas or white bread or pasta. I don't freak out if I don't quite make it with any of the macros though. It's not going to kill me if I'm 5g under my protein target, and it's a calorie deficit that shifts weight.

    BTW apples have lots of other good stuff in, not just sugar and carbs - soluble and insoluble fiber, vitamins etc, as well as tasting good. I find it's helpful to take a wider view of the food I eat - it makes it more enjoyable when I think of all the good I'm doing my body rather than depriving it.

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