CALORIES? CARBS? FAT? SUGAR? SODIUM? WHATS YOUR FOCUS?

vikdexkaykai

Hi all,
I was just wondering what you pay more attention to, calories, carbs, fat, sodium or sugar.

The reason I ask is because I'm finding it impossible to keep under all the categories. I may be under in the calorie department but over in other areas. Sometimes I think that it's only calories that really count, but I know that isn't the case. I just get frustrated sometimes when I'm under in cals and see that stupid "red" writing telling me that I'm actually over! (haha)

What do you think/do?
Any suggestions?

I don't worry about any of it except getting enough protein. A calorie deficit or budget is all that matters.

Seriously, all that matters is a calorie deficit to lose weight. Making it too complicated is setting yourself up for failure. Just eat what you like, mostly healthy, enough protein (not extra), it does not have to be perfect. Fat cells don't care about clean, but you feel better and perform better the cleaner you eat.

Exercise is only to make your lean body mass pretty for when the fat is gone. You will lose fat faster than you will build muscle so exercise asap and keep it up. Especially weight training. Weight training gives you the best bang for your buck when it comes to shaping a nice body.

Other than that only if you have specific health issues, some people need to watch sodium, I have to watch sugar and carbs because of low thyroid, adrenal fatigue, and diabetes risk. Some people have gluten intolerance. I'm allergic to chicken eggs, etc.

Thanks...that's great advice. And if I can get that body (as seen in your profile pic) then it's well worth it. lol. Thanks!

Adrian211

Calories, Carbs, Fat, Protein, Sodium and Potassium (mostly the last two for regulating my blood pressure). I am usually always over fat and sugar, and it's always a constant struggle. Especially with sugar. Mind you, the sugar counter doesn't differentiate between natural and added sugar, but seeing a high number all the time is discouraging

zaph0d

Calories and protein. I get enough fat without even trying. Carbs sort themselves out. Multivitamin fills in micronutrient deficiencies.

tinad120

Just starting, I focused on calories and that worked just fine. I've recently started looking at my other macros, and working to stay under.

Don't overwhelm yourself into frustration, just my 2 cents.

MommaKit79

My first focus in on Calories becuase I need to lose weight. But, I also have to watch my sugars/carbs and sodium, because if they are high, then it slows my progress. That is just for me tho because I am Hypoglycemic so, I have to keep an eye on my sugars. And sodium...well, i have had swelling issues when I was first starting out.

I then keep an eye on my Fiber and Protein, working on getting them in the red...those #s in the red would be GREAT for me. I am trying to increase muscle a little bit and the fiber...well, we all know the reason for that one! :-)

You have to see what your body reacts to the most. Calories should be everyones 1st concern when trying to lose weight. But, everything else is a personal preference/necessity.

GOOD LUCK!!!

bcattoes

Hi all,
I was just wondering what you pay more attention to, calories, carbs, fat, sodium or sugar.

In order of concern to me:

1. Calcium. I don't like milk and didn't eat much dairy so I was taking a calcium supplement. But after reading a few troubling studies about supplements, I decided to stop them and focus on getting enough from my diet. So, I am focused now and getting a routine diet that meets or exceeds the RDA for calcium.

2. Calories. I love to eat so need to always keep this in mind.

3. Protein. I like to a lot eat more plants than meat so I keep an eye on this to make sure I get enough.

4. Fat. I've been trying to reduce my fat a little since I'm always over, even though it's mostly vegetable fats. Not a huge concern, but I'm watching it.

I try to get most of my carbs from veggies, fruits and whole grains, but otherwise I don't worry about sodium, sugar or carbs because I'm nearly always under the goal for those.

psuLemon

Protein, Fats, Carbs, Sodium and Fiber



Sugar is a carb. So if you have carbs, then you don't need sugar and MFP is very low and generic on sugars.

vikdexkaykai

WOW thank you all for your thoughts and opinions. I will 'chill out' and not stress about all of them. LOL.
From all of your posts, it would appear that CALORIES are #1 (this of course is individualized)~! and PROTEIN are a close second!!
I have been hitting the gym 3-4 times/week, balancing strength/weight training with cardio. I don't want this body to look saggy once all (and by all I mean a ALOT...lol) this FAT is gonzo!!!!

You guys/gals are all amazing!!

Thanks,
JENN

DrMAvDPhD

I try to get as close to my protein and calorie goals as possible. You can customize the settings if you can't stand to see the red numbers.

thingal12

I pay close attention to foods high in Iron (b/c I'm iron deficient), I pay attention to foods that are high in Calcium because I'm in my early 30s and I don't want to risk getting osteoporosis when I get older, foods low in Sodium/Salt (so I don't bloat as i'm eating or right after), to foods high in Protein & Fiber (so I'm FULL after I eat). After that, I look at Calories. I don't look at Fat or Sugar. I don't add sugar to my latte or coffee or tea and I drink unsweetened iced tea. I can taste the sugar in sweets and I generally can only tolerate that just before my monthly period.

CrimsonDiva7

My focus is on Sodium and Sugar because they are the most out of control for me. If I don't monitor them I'm over everyday.

thingal12

this website might help.. http://www.huffingtonpost.ca/2012/06/25/foods-before-working-out_n_1624647.html

BARBnKS

I pay a great deal attention to sodium as I retain a great deal of fluid in my legs. I read the other day that MFP has protein set too low & that some people are resetting the allowed amount. If the red numbers really bother you & you feel ok with a little more protein you can also reset your amount.

Debbe2

Hi all,
I was just wondering what you pay more attention to, calories, carbs, fat, sodium or sugar.

The reason I ask is because I'm finding it impossible to keep under all the categories. I may be under in the calorie department but over in other areas. Sometimes I think that it's only calories that really count, but I know that isn't the case. I just get frustrated sometimes when I'm under in cals and see that stupid "red" writing telling me that I'm actually over! (haha)

What do you think/do?
Any suggestions?

I don't worry about any of it except getting enough protein. A calorie deficit or budget is all that matters.

Seriously, all that matters is a calorie deficit to lose weight. Making it too complicated is setting yourself up for failure. Just eat what you like, mostly healthy, enough protein (not extra), it does not have to be perfect. Fat cells don't care about clean, but you feel better and perform better the cleaner you eat.

Exercise is only to make your lean body mass pretty for when the fat is gone. You will lose fat faster than you will build muscle so exercise asap and keep it up. Especially weight training. Weight training gives you the best bang for your buck when it comes to shaping a nice body.

Other than that only if you have specific health issues, some people need to watch sodium, I have to watch sugar and carbs because of low thyroid, adrenal fatigue, and diabetes risk. Some people have gluten intolerance. I'm allergic to chicken eggs, etc.

^^ This^^. Calories and enough protein. I stay focused on how much sugar I'm consuming as well.

castlerobber

Hi all,
I was just wondering what you pay more attention to, calories, carbs, fat, sodium or sugar.

In order of importance--carbs (fairly low, 40 to 60g), protein (adequate, 1g per lb of lean body mass), added sugar (low), fat (relatively high, avoiding polyunsaturated and trans fats). Calories and sodium--don't much care.

ravengirl1611

Calories only as a guideline
Protein
Sodium
Fats
Sugar - not as important to me as I have it set fairly low - and it depends on where the sugars are coming from - fruit & milk ok if it goes over a bit

amclaws25

Calories and Protein!!! Gotta get the protein! I aim between 120-150 grams a day. I'm not a big meat eater so some days it is a struggle. LOL. Dairy is my friend on those days.

SavageFeast

Calories and carbs about equally.

graysmom2005

When I first started this journey a few years ago it was just calories...but once I hit a certain point and it was just vanity pounds, I had to be really careful with carbs/sugars. Keeping those in check have helped me lose the last 10 pounds or so.

VanessaHeartsMasr

I mostly try to stay under calories, and eat as balanced a diet as I can with my hectic life.

LennyInFlorida

100% calories for me!!

After calories are figured out, if I notice I am not eating enough protein/carbs i will adjust my macro nutrients in favor of making sure I have enough protein first... but all in all it's calories for me.

MissMollieD

I posted this in another thread but still applies:

Calories come from (3) MACRO-nutrients - Fat, Protein, and Carbs. Everything else (fiber, sugar, saturated fat, etc) is subset of these 3 main biggies - otherwise known as MICRO-nutrients. Set up your macronutrients so that you are eating at least 1 gram of protein for your LEAN body weight - it's a goal, sometimes I hit, sometimes I don't. Make the next highest percentage fat, and then carbs. NOTE, 1 gram of Fat = 9 calories, 1 gram of Protein = 4 calories, and 1 gram of carbs = 4 calories.

NOTE: eating FAT does not make you FAT

know_your_worth

Only calories for now. That'll probably change eventually though.

EccentricDad

Hi all,
I was just wondering what you pay more attention to, calories, carbs, fat, sodium or sugar.

In order of importance--carbs (fairly low, 40 to 60g), protein (adequate, 1g per lb of lean body mass), added sugar (low), fat (relatively high, avoiding polyunsaturated and trans fats). Calories and sodium--don't much care.

Why do you avoid polyunsaturated? I thought trans was the only "bad" one? Aren't omega-3 fatty acids poly?

blackmantis

calories and fat for me right now!

briannadunn

I ignore everything else because it all is dependent on what I am eating at the time. I focus somewhat on Sodium mostly, but I am sensitive to sodium anyway so I have to watch it. As long as you aren't eating a bunch of processed food though it shouldn't matter. There is fat in everything in different form, even fruits are carbs and calories aren't such a big deal if you are eating nutrient rich foods. SO, in the end I let the micros fall where they may unless I am noticeably over eating on something.

emmalene1984

calories and carbs i i don't like to go over on, protein i see as a minimum and fat i don't worry too much about as long as its not waaay over. my sodium isn't bad but if i had issues with sodium i would try to limit that too. good luck :-)

toya316

CALORIES.....

newGeorge

I focus mostly on carbs / sugar and calories.

One thing that might be useful is to go into the settings and turn off the things you don't want to track so you aren't always staring at red numbers every day. Not that you should just hide it and pretend that your sodium or sugar isn't off the charts, but if you are going over by a little bit and it's not essential to your diet goals...I say hide it and keep your numbers all green!!!!

WendyTerry420

I posted this in another thread but still applies:

Calories come from (3) MACRO-nutrients - Fat, Protein, and Carbs. Everything else (fiber, sugar, saturated fat, etc) is subset of these 3 main biggies - otherwise known as MICRO-nutrients. Set up your macronutrients so that you are eating at least 1 gram of protein for your LEAN body weight - it's a goal, sometimes I hit, sometimes I don't. Make the next highest percentage fat, and then carbs. NOTE, 1 gram of Fat = 9 calories, 1 gram of Protein = 4 calories, and 1 gram of carbs = 4 calories.

NOTE: eating FAT does not make you FAT

That's an interesting approach. I also do 1g of protein per LBM, but I can hit that with my protein set to 25% of calories. So I do fat for the other 25% then carbohydrates for half my calories. I am not sure why you want want more fat than carbs.