Protein, Sugars, Carbs?

loseitwisely

I have done a little bit of research and find so many conflicting answers as far as how much protein I should be eating a day, where my sugar levels should be (they seem very high, but it's 90% natural sugars. I have been told though, that these natural sugars still cause spikes in insulin and therefor cause your body to go into a tailspin and store them as fat) and how many carbs is acceptable. Any advice? I have what has turned into a desk job, but spend about 1.5-2 hrs in the gym 6 days a week on most weeks, and keep my caloric intake between 1200 and 1500 calories a day.

cee134

it all depends on a couple factors:

age
body size
diet
activity level
lifestyle

Without knowing more, it's hard to say. I am going to guess and say that your calorie intake is too low. It sounds like you are active enough that only 1200 would be dangerous. The 2000 a day calorie diet is more of a suggestion and is not intended for everyone. It is suggested for the average American. It also does not take into account activity level. As always, talk to your doctor before changing your diet or changing to a new work out routine.

To answer your questions:
(based on the 2000 a day calorie diet) 3 oz of protein a meal (size of a deck of cards or bar of soap) but only 5.5 oz a day. 5-7 fruits and vegetables a day, and 28 grams of fiber daily. Limit all processed sugars as much as you can, they are just empty calories, none would be ideal, but unrealistic. Sugars hide in corn syrup and lots of other foods, so always check the back to see how much sugar is in something. Good sugars are the kind that come from whole grains and fruit.

It is really hard to suggest more without knowing more.

A good website is that can answer alot of your questions is http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm

dxing

I have done a little bit of research and find so many conflicting answers as far as how much protein I should be eating a day, where my sugar levels should be (they seem very high, but it's 90% natural sugars. I have been told though, that these natural sugars still cause spikes in insulin and therefor cause your body to go into a tailspin and store them as fat) and how many carbs is acceptable. Any advice? I have what has turned into a desk job, but spend about 1.5-2 hrs in the gym 6 days a week on most weeks, and keep my caloric intake between 1200 and 1500 calories a day.

http://www.scoobysworkshop.com/caloriecalculator.htm