Hi new to the group and lookin for HELP .....

ChristineH1001

Just putting this out there.....I need to eat less carbs (max around 175g... or less), more protein (want to eat around 100g+) and lower fat (50 g) and = around 1650-1800 calories......glitch........ plant based. I tend to make things complicated. I can eat salad however its just plain low calorie....not everything I need. Some one please help with some suggestions on LOW CARB, LOW FAT AND HIGH PROTEIN vegan/plant based foods. Think it can be done? I want to try the right thing, I am an open book, not perfect all the time but real and struggling. The reason I put these numbers out there those are the days I feel the best, I think I am carb sensitive. I don feel good when I eat 200 + carbs. My diary is open....please be gentle.
I exercise 6 times a week 3 cardio days, 3 strength training days. and the weight is just SLOWLY coming off I have plently of weight to loose shouldn't be this hard. Suggestions on the big picture are welcome also not just the foods
-Christine

Sarauk2sf

Why are you trying to eat low carb, low fat and high protein?

Although, that being said, the grams you have given for protein is actually a bit low, your fats do not look really low (but probably could be higher) and the carbs are not that low.

Have you read through this: http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

It may make sense for us to help you with the setting of your macros as you have a decent amount of weight to lose based on your ticker and so the 'standards' may not be quite right for you. Could you let us know your age, height and weight.

mmddwechanged

Hi!! Listen to Sara:). She knows her stuff! You can also friend me if you like and look at my diary:). If you copy me except for the wine drinking you should meet your goal:)

ChristineH1001

Why are you trying to eat low carb, low fat and high protein?

Although, that being said, the grams you have given for protein is actually a bit low, your fats do not look really low (but probably could be higher) and the carbs are not that low.

Have you read through this: http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

It may make sense for us to help you with the setting of your macros as you have a decent amount of weight to lose based on your ticker and so the 'standards' may not be quite right for you. Could you let us know your age, height and weight.

Well maybe I should have said LOWER. I think that I am leaning this way becausee I just feel better when the carbs are lower. The other 2 things high protein and LOWER fat were just to replace the carb calories. I did read the link that you gave me and went to scooby and ex rx both came up with a BMR 1889-exrx and 1896-scooby. I am confused maybe even scared to eat my bmr. I am just not sure what and how to do it. I want to stick to something for at least 1 month before I change thing up but I again struggle with that because I have seen such minimal results. More to this story is I lost 50lbs already and hit a brick wall, I have stayed pretty much the same for 1 year, most recently I lost a total of 4.8 but that is been over 2 months.....I have plenty of weight to loose and it shouldn't be this hard. 43yo/62"/265.8#. I am willing to do what it takes, I exercise 6 times a week with this type of routine: Sunday 50 minutes of spin and jogging 3 miles 4.1mph(slow), will be adding 300 meter swim (I am training for a triathlon), Mon strenght trainging (alternating with upper/lower) Tues rebounding 50 minute or jogging 3 miles 4.1mph(slow), Wed personal training 50 minutes alternating weekly upper/lower strength training and HIIT, Thurs jogging 3 miles 4.1mph(slow) 300 meter swim (to be added this month) Fri strength trainging (alternating with upper/lower) Sat REST day. I am feeling desperate at times and am really seeking some help. Thank you for taking the time, everything that I a have read in your group is solid advice and direction.

alanlmarshall

Some high protein, low calorie vegan foods:

firm chinese style tofu - 0.85 calories per gram, ca. 10% protien
boca burgers, original vegan - 1 calorie per gram, 18% protein (a bit high in sodium)
nutritional yeast - 4 calories per gram, 45% protein

ChristineH1001

Some high protein, low calorie vegan foods:

firm chinese style tofu - 0.85 calories per gram, ca. 10% protien
boca burgers, original vegan - 1 calorie per gram, 18% protein (a bit high in sodium)
nutritional yeast - 4 calories per gram, 45% protein

I didn't know that about the nutritional yeast.....Thanks for the info, I will incorporate that more.

ChristineH1001

bumping
I haven't heard anything :frown:

Sarauk2sf

bumping
I haven't heard anything :frown:

Oop - sorry - will get to shortly

ChristineH1001

Bump
maybe you forgot?

SideSteel

Please see here for some examples:
http://www.myfitnesspal.com/topics/show/925464-fitting-it-in-giggity

I'm pretty sure it's all vegan friendly as well, as Sara is one of them vegetabley people.

Sarauk2sf

How accurately are you logging your food? Are you weighing dry/semi liquids and measuring/weighing liquids? Are you including all condiments and cooking oils?

Do you have PCOS or any thyroid issues?

ChristineH1001

Very accurately logging, although I am not perfect. I try to write it before I bite it. I use a digital food scale to weigh and measure everything down to the tenth of an ounce or to the gram, I generally don't use condiments if I use it I log it and use cooking spray ocassionally for a brief spray that I don't usually log but I will be accountable I use non stick cookware for heating up my tofu, tempeh etc. No PCOS or thyroid issues.

Sarauk2sf

Please see here for some examples:
http://www.myfitnesspal.com/topics/show/925464-fitting-it-in-giggity

I'm pretty sure it's all vegan friendly as well, as Sara is one of them vegetabley people.

^^that one is vegetarian but not vegan (although can be adapted to be quite easily). I did a list of protein sources split by meat/fish, vegetarian friendly and vegan friendly that may help with ideas.

http://www.myfitnesspal.com/topics/show/926789-protein-sources

msliu7911

While I understand why you're being very meticulous about how many grams you allot to each macro... I just thought I'd throw my $.02 in and state that for the past month I've been following "If It Fits Your Macros"... where basically I eat what I want, as long as it fits within my calorie goals for the day.... and I've lost about 5 lbs or so... and I'm continuing to drop.

I don't know if its because in a way it has given me the liberty to stop being so strict on myself then beating myself up when I go "over" on carbs or fat, etc.... to which I then just say "eff it" and have an extra high cal late night snack, then I'm over in general.... and the cycle continues and I never lose weight.

Now, I just eat as I like throughout the day (within moderation of course... I do my VERY BEST to get lots of greens, fruits, and lean proteins) but if I want to have some M&Ms at night and I have the calories available.. then I induldge away- as long as I don't go over my calories. Also, if hubby wants pizza on a Saturday afternoon, I just eat light in the morning and evening and don't worry about it.

Just a thought...

Sarauk2sf

Hi! So if you want to nudge your weight loss along, I would suggest decreasing your calories to 1,650 - 1,700 as a static number (no eating of exercise calories back). Also set your macros at:

Protein: 130g
Fats: 70g

As minimums - this will leave you with a balance to do as you wish - but will only leave about 500 calories which will effectively restrict your carbs to a max of about 150g.

Your fats over the last month have actually been 71g - so all good there. You do need to work on your proteins however, especially as plant based sources often have a lower bioavailability. Your average protein was 77g last month. Hopefully the link I posted will help.

Sarauk2sf

While I understand why you're being very meticulous about how many grams you allot to each macro... I just thought I'd throw my $.02 in and state that for the past month I've been following "If It Fits Your Macros"... where basically I eat what I want, as long as it fits within my calorie goals for the day.... and I've lost about 5 lbs or so... and I'm continuing to drop.

I don't know if its because in a way it has given me the liberty to stop being so strict on myself then beating myself up when I go "over" on carbs or fat, etc.... to which I then just say "eff it" and have an extra high cal late night snack, then I'm over in general.... and the cycle continues and I never lose weight.

Now, I just eat as I like throughout the day (within moderation of course... I do my VERY BEST to get lots of greens, fruits, and lean proteins) but if I want to have some M&Ms at night and I have the calories available.. then I induldge away- as long as I don't go over my calories. Also, if hubby wants pizza on a Saturday afternoon, I just eat light in the morning and evening and don't worry about it.

Just a thought...

To be clear, with IIFYM - you need to hit your macros, not just your calories. The 'M' stands for Macros.

We recommend an IIFYM approach, applied sensibly with food choices.

That is the way we recommend to set your macros - fats and proteins as minimums and the balance fall where someone likes based on energy, lifestyle and satiation etc. However, macros are important to hit - it's not just about calories.

ChristineH1001

Thanks for tweeking my plan I will commit to this, seek advice as needed and be diligent, I think my biggest challange is the carbs, I really worked hard this week and hovered around 175-180 ish. I saw the suggestions on the link and I will forge ahead. I feel better when I eat less than 200 carbs, so I am thinking that I will feel great around 150. I read each of the links posted as well as many others and have found great information.

One last question, I use Body media for my calories, what do you think of that type of device, accurate?

Thanks I really appreciate this!

Sarauk2sf

Re BodyMedia Fit: I used it for a while and it tracked pretty accurately for me based on my actual losses. Some people I do know it is off for. I liked it to get a better idea of the different between a day of doing nothing v going to work v going to work and the gym etc.

I would see what it says and see if that tracks against your actual results.

Its a good tool, but just needs to be used like any tool - bearing in mind its possible faults and/or inaccuracies and used in conjunction with other data.

Sarauk2sf

Locking as part of our new procedure to try to help track open threads: http://www.myfitnesspal.com/topics/show/914180-thread-locking-and-intake-follow-ups

Feel free to PM either myself or SideSteel to unlock if you want to add anything or have questions. Please link this thread in the PM.