What is your carb intake?
BeautifulVirgo
Posts: 72 Member
Hello I'm doing low carb and wanted to know what are you guys carb intake in order to lose weight. I did 20 carbs at first now I'm up to 25-30carbs a day. if you can tell me a typical day food diary. thanks
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Hello I'm doing low carb and wanted to know what are you guys carb intake in order to lose weight. I did 20 carbs at first now I'm up to 25-30carbs a day. if you can tell me a typical day food diary. thanks
Most of us do net carbs.....carbs-fiber for our actual final counts of the day. I try to keep my percentages in a personal range of:
Fats:70%
Proteins: 25%
Carbohydrates: 5%
You can set up your MFP to reflect those or your own personal percentages by doing a custom set-up.0 -
My macros are set to 50%Fat/30%Pro/20%Carb
I am on a 1200 calorie level, so this gives me 90g pro, 67g fat, and 60g carb. I shoot for between 30 and 50 'net carbs' a day, and I am often over a bit on my protein on days my carbs are lower.
A typical day for me is
Breakfast- coffee with cream and zero calorie flavored syrup
Atkins Daybreak bar
Lunch- Egg and Veggie scramble-
3/4 c Egg Beaters, 1-2 oz of meat, either ham, pastrami, or turkey sausage, 1/4 c Fat free cheese
Diced up veggies- onions, garlic, mushrooms, spinach, bok choy
I steam the meat and veggies in a skillet with a little water, then when the vegs are tender and water is almost gone, scramble in the egg beaters. When almost done, add the cheese to melt it in.
I will top with salsa, and 1/4 avocado, or 1/2 pkg of 100cal Wholly Guacamole.
Dinner is usually a grilled or baked Chicken breast, fish, pork, ham, etc, and either a large salad or steamed veggies.
I also have at least 3 snacks a day of Beef Jerky, almonds, pistachios, Atkins snack bars, or Fiber One Protein bars.
Many nights I make my hubby and I a frozen protein smoothie make from EAS protein shake, and frozen fruit.
I like the Strawberry flavor with frozen strawberries, he likes the vanilla flavor with frozen banana and strawberries. I make them in a Ninja blender and they taste like frozen yogurt. You can add a pkt of Truvia if you like it less tart.
I find now that I am eating a much higher volume of food and more protein, at 1200 calories, than I was at 1600-1800 calories before I started.
BTW I am 49, 5'6" and fairly sedentary outside moderate bike rides 3 days a week, so the 1200 is only about 500 calorie deficit for me. I certainly realize that many people need more than that.
ETA once or twice a week I will have a fajita or wrap using a Mission Carb Balance Flour tortilla. They are super high in fiber, but only 6 'net carbs' for a medium size. They taste just like regular tortillas.0 -
So - I just figured out that for most carb foods it should be the 'carbs minus fiber' for net carbs. That makes me think my carb levels are actually lower than I'm recording since I don't tend to search for net carb foods. If I don't find a net carb food should I be creating one so that I know the true carb count? I was working for the 20% carb level but that seems really low as my calories then come out to about 1000 calories and that's just too low. Now, I'm trying for a higher ratio like 30%. I'm now going to go customize my ratios as I'm tired of being told I'm over my fat amount.0
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So - I just figured out that for most carb foods it should be the 'carbs minus fiber' for net carbs. That makes me think my carb levels are actually lower than I'm recording since I don't tend to search for net carb foods. If I don't find a net carb food should I be creating one so that I know the true carb count? I was working for the 20% carb level but that seems really low as my calories then come out to about 1000 calories and that's just too low. Now, I'm trying for a higher ratio like 30%. I'm now going to go customize my ratios as I'm tired of being told I'm over my fat amount.
If you 'add a food' and search for "net carb adjustment" you will find some entries where you can subtract carbs from your daily total. Just enter the number of fiber grams that are in a food and it will deduct it from your total.
I keep a running total at the bottom of my diary and add to it as I go thru the day.
Some people get really bent out of shape if you create foods with net carbs listed, so if you do that, be sure you put NET CARBS in the title, or someone will 'correct' it, and add the fiber carbs back in.
ETA, if you read my post above, my macros are set at 50%Fat/30%Pro/20%Carbs on a 1200 cal level, if that helps you figure out yours.0
