CARBS??

annabeladcock

Hi all,
I currently weigh around 134 pounds and 5"2, and trying to slim down a bit. I'm currently on 1830 calories a day, 40% carbs, 30% fat and 30% protein. I go to the gym 3 times a week, trying to cut down a bit of fat from my belly and thighs. I've been at this since January and lost about 6 pounds, but now haven't lost any more in about 6/8 now.
I'm on 183g of carbs per day, and I almost always go over and I'm struggling to keep it down!! On lots of forums for low carb diets I see people ranging from 20g - 120g per day, and I just couldn't do that! Also, I always have lots of protein left over at the end of the day, but not that many calories.
Also, I'm hungry all the time, I feel that I can always eat and I'm never full! How do I overcome this?

Basically, I'm asking if anyone has some advice for (a) cutting down my belly fat, (b) cutting down on carbs!!!! and (c) controlling my hunger...

Thanks! :-)

wildfirediva

Work on getting more protein and get your fats from good sources (nuts, hemp seed/oil, olive oil, coconut oil, avocado, etc). In focusing there you may find that you are not as hungry and often your carb craving/ratio may drop.

Personally I strive for a 40% Protein/ 30% Fat/30% Carbs with no less than 100g of protein daily (with a goal of 0.8-1g of protein per lb of lean body mass) .

Do you use a protein supplement/shake? There are some good high protein/low carb options out there.

Your Daily intake is that 1830 TOTAL calories? Seems reasonable but should be based on how much you are working out.
TDEE - 20% is a good range (TDEE= Total Daily Energy Expenditure) That usually puts a person at about a 500-700 calorie deficit from total daily activity regularly.

jourdanerin

I just started a high protein diet too

I've started using large leaf lettuce instead of bread for just about anything you would normally put in sandwich.

Protein powder. - USE IT! Mix it with Unsweetened almond milk. or Plain Greek Yogurt (super protein packed!). - I found a vanilla protein powder that only has 90 calories per serving.

If you like eggs (I don't ) they are a good source of protein.

Baked or Grilled Fish - good amount of protein.

Double the meat on your sandwich or salad. (@ Subway I get a 6 inch double meat instead of a footlong - WAYYY less calories and carbs - same amount of protein.)



If you up your protein it should help with your hunger. If you haven't started eating Greek Yogurt GO GET SOME! Seriously... I was trying to up my protein with peanut butter and it killed my calorie count. Greek Yogurt has 18g-24g of protein per serving (which is a whole cup NOT 2 measly little tablespoons). Just watch the sugar when deciding what kind to buy.

Just my opinion (I'm no expert and I'm new to a high protein diet as well.)

annabeladcock

Thanks for the replies! Wildfirediva, is 1830 calories per day too much? And thankyou all for the tips about protein, I didn't know they were that filling! I'll eat more eggs and nuts then I think! I also have a lot of milk, how good is that as a protein source? I've discovered I'm a chronic snacker, and apparently I seem to eat far too much sugar, but I'm guessing that's from all the carbs? Thankyou for being helpful! and ohh, I do like greek yogurt! I've heard the Onken one is very good

lilRicki

I just started a high protein diet too

I've started using large leaf lettuce instead of bread for just about anything you would normally put in sandwich.

Protein powder. - USE IT! Mix it with Unsweetened almond milk. or Plain Greek Yogurt (super protein packed!). - I found a vanilla protein powder that only has 90 calories per serving.

If you like eggs (I don't ) they are a good source of protein.

Baked or Grilled Fish - good amount of protein.

Double the meat on your sandwich or salad. (@ Subway I get a 6 inch double meat instead of a footlong - WAYYY less calories and carbs - same amount of protein.)



If you up your protein it should help with your hunger. If you haven't started eating Greek Yogurt GO GET SOME! Seriously... I was trying to up my protein with peanut butter and it killed my calorie count. Greek Yogurt has 18g-24g of protein per serving (which is a whole cup NOT 2 measly little tablespoons). Just watch the sugar when deciding what kind to buy.

Just my opinion (I'm no expert and I'm new to a high protein diet as well.)

This is good advice

wrap anything in lettuce instead of bread, no more white carbs (potatoes, rice, bread, etc), I love chocolate whey protein with almond milk and a tablespoon of peanut butter. Lots of lean meats (chicken, fish, tofu), um...if you're craving crunchy stuff, try roasting chickpeas or make sweet potato chips.

cwolfman13

Given your goal to lose 10 lbs total, I'm going to go out on a limb and suggest that maybe you're already at a healthy weight. I'm going to suggest that possibly the issue isn't so much needing to "diet", but really, body composition. Hit the weight room...eat at maintenance or just shy of it...lift heavy weights and put them down. Look into New Rules of Lifting for Women and hit it hard.

Body comp work takes a lot of patience...it doesn't happen overnight. If your at a healthy weight, you body is going to be highly resistant to large calorie deficits and dieting...get in there and work it.

annabeladcock

10 pounds really was just an estimate, I want to keep losing weight till my tummy is nice and flat! I worry that eating lots of protein will kill my calories...

c8linmarie

Your macro percentages are fine, BUT, make hitting you protein goals a priority, and then "fill in" with carbs and fat to finish out your macros. More protein will keep you full longer.

Jamcnair

I was always going over on carbs too and this week I started keeping them under or at and I feel much better and have lost a little bit of weight already. Lunches have been turkey/cheese rollups with a tbs of hummus, salad (romaine, cucumber, zucchini, bell pepper, broccoli, carrot), cottage cheese with cinnamon and strawberries. I was hardly ever eating veggies so trying to add those more.

whierd

A. You cannot spot reduce.

B. Eat...less...carbs. Grains have carbs, fruits/veggies have carbs, sugars have carbs. Which of these is the reason you go over?

C. What works for me is eating several small meals throughout the day and making sure I get my protein. Protein is digested slowly and helps keep you full for a longer period.

annabeladcock

A. You cannot spot reduce.

B. Eat...less...carbs. Grains have carbs, fruits/veggies have carbs, sugars have carbs. Which of these is the reason you go over?

C. What works for me is eating several small meals throughout the day and making sure I get my protein. Protein is digested slowly and helps keep you full for a longer period.

I think my carbs mainly come from bread and not so healthy snacks (eg crisps) ... I will try lots of small meals!

whierd

A. You cannot spot reduce.

B. Eat...less...carbs. Grains have carbs, fruits/veggies have carbs, sugars have carbs. Which of these is the reason you go over?

C. What works for me is eating several small meals throughout the day and making sure I get my protein. Protein is digested slowly and helps keep you full for a longer period.

I think my carbs mainly come from bread and not so healthy snacks (eg crisps) ... I will try lots of small meals!

Then limit the breads and crisps, silly.

annabeladcock

I find that every day, if I have a ham sandwich at lunch, I feel very full... And then i like to have eggs as a source of protein... But what do you have with eggs that isn't toast?? :P

protogrrrl

This morning I had a scramble with eggs, mushrooms, olives, feta, asparagus. It was yum. So, what to have with eggs that isn't toast = veggies

annabeladcock

This morning I had a scramble with eggs, mushrooms, olives, feta, asparagus. It was yum. So, what to have with eggs that isn't toast = veggies

Ahh, that sounds yummy hehe, and I do love to have a snack before bed, fighting the urge now...

whierd

I find that every day, if I have a ham sandwich at lunch, I feel very full... And then i like to have eggs as a source of protein... But what do you have with eggs that isn't toast?? :P

I make omelets.

bevmcarthur

Can you open your diary so we can see what you have been eating that way we all have a better chance of giving some ideas . My diet is open feel free to have a look there is a few weeks with nothing as i was in Jamaica and didnt have internet so i could not record anything but if you go back to march you will maybe get some ideas
I am 5'3 137 Lbs as i put a few on on holidays and i eat about 1350 calories a day but if i have a 60 minute cardio day i will eat more i dont eat back my calories back most days just depend on how i feel .

WifeofPJ

Work on getting more protein and get your fats from good sources (nuts, hemp seed/oil, olive oil, coconut oil, avocado, etc). In focusing there you may find that you are not as hungry and often your carb craving/ratio may drop.

Personally I strive for a 40% Protein/ 30% Fat/30% Carbs with no less than 100g of protein daily (with a goal of 0.8-1g of protein per lb of lean body mass) .

Do you use a protein supplement/shake? There are some good high protein/low carb options out there.

Your Daily intake is that 1830 TOTAL calories? Seems reasonable but should be based on how much you are working out.
TDEE - 20% is a good range (TDEE= Total Daily Energy Expenditure) That usually puts a person at about a 500-700 calorie deficit from total daily activity regularly.

This.

LadyMustard

If you're the sort that usually has toast with breakfast, maybe switch it with eggs. We buy egg whites by the quart since they are lower in fat and cholesterol than whole eggs and still have all the protein. (I've always hated the yolk anyway, lol)

For snacks, I plan in a protein meal bar around 9:00, halfway between breakfast and lunch. Doing something similar might help with cutting out the snacking on chips, yet still give you something to look forward to in the afternoon. We use a generic version of the special K protein meal bars. The double chocolate ones are FANTASTIC and you won't miss the crisps. We prefer these over the "100 calorie snack packs" because the snack packs don't have fiber or protein or anything filling in them. Well worth the extra 70 - 90 calories!

Speaking of fiber, make sure that you're getting your fiber if you're going to cut your carbs. MFP insists on tracking carbs/fat/protein, but it usually leaves out fiber, which is good for flushing out your system, helping you feel full, and losing weight. I usually aim for 25 - 50g / day. 25 to 30 is the minimum that most recommend. If you need it, they usually sell fiber supplement gummies at the store.

KelsThompski

Hi,
Ok so i did a BMR (Basal Metobolic Rate) calculation and based on your weight currently you should eat about 1,600 calories a day to maintain weight. Now this number varies a little bit based on the persons metabolism and how active they are. Lets say you burn 300 calories 3x per week thats 900 calories a week and if you divide that by 7 is only an extra 128 clories a day which would give you about 1728 calories per day to maintain your weight. I went to school for personal teaining and nutrition. I would actually recommend decreasing you caloried to at least 1,600 which would give you a calorie deficiency of 900 calories a week. In order to lose 1 lb you need to be deficient 3500 calories. which at this rate it would take you about 1 month to lose 1 lb. If you try to stick to 1500 calories a day you would lose about 1/2 a lb a week. Which i think would make you a little happier you would see a little more results and stay more motivated. Also do not go low cards ever! I have competed in shows and i never ate less than 125g per day at my lowest! Your fat intake should be about 15-30% protien should be 20-35% and carbs the lowest you want to go is 45% never drop your carbs below that. Now with all that being said Its about what kind of cards you are eating. I always recommend a glueteen free dairy free diet to my clients. Dairy makes you body hold onto the fat longer and makes it harder for you to digest the good things you eat! Even greek yogurt and greek yougurt has a ton of sugar in it! If you have more questions let me know! Just an fyi i had my daughter 14 weeks ago and became very sick and gained 100 lbs during my pregnancy i have lost 65 lbs in 14 weeks. I have not deprived myself one bit but it can be done! I also do not starve and am always eating!

WifeofPJ

10 pounds really was just an estimate, I want to keep losing weight till my tummy is nice and flat! I worry that eating lots of protein will kill my calories...

I found that when I started eat more protien and Good Fats that total calorie intake went down, this is because protein and Fat sustain you longer than processed carbs. If you focus on eating REAL Foods it' realy hard to go over on your carbs becasue the REAL Foods all have REAL Carbs no added sugar.

bevmcarthur

i would add veggies to your diet i am see alot of breads and no veggies and good FATs like avocados almond coconut oil and you seem to eat a lot of processed foods and not good clean foods anything that comes form a box is not a really good chose or for me its not anyways best of luck with your journey

annabeladcock

Thankyou everyone for the good advice, this is what I plan to do:

I'm changing my daily calorie intake to 1500 calories a day, as suggested by kswokowski, and on 45% carbs, 30% protein and 25% fat. I aim to work out 3 times a week to burn about 900 calories.

All the protein food ideas are great, are there any more you can think of? THANKS everyone

RiesigJay

1830 calories is A LOT for someone your size. 1500 calories is also too much.

I'm 6'2" and I need 1800 calories a day just to maintain where I'm at. I'm (going to be) eating 1500 calories to lose weight.

Someone who is 5'2" has a BMR of about 1335 calories.

Unless you're doing A LOT of exercise (in other words, a competitive athlete) you might want to consider eating 1000 calories a day.

Input your info here: http://www.bmi-calculator.net/bmr-calculator/

Exercise calories are really, really overestimated. I do not count them towards calorie consumption. Consider them a bonus rather than something to assist in calorie depletion.