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

24

Replies

  • vikdexkaykai
    vikdexkaykai Posts: 92 Member
    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
    Adrian211 Posts: 52 Member
    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
    zaph0d Posts: 1,172 Member
    Calories and protein. I get enough fat without even trying. Carbs sort themselves out. Multivitamin fills in micronutrient deficiencies.
  • tinad120
    tinad120 Posts: 267 Member
    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
    MommaKit79 Posts: 852
    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
    bcattoes Posts: 17,299 Member
    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
    psuLemon Posts: 38,430 MFP Moderator
    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
    vikdexkaykai Posts: 92 Member
    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
    DrMAvDPhD Posts: 2,097 Member
    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
    thingal12 Posts: 302 Member
    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
    CrimsonDiva7 Posts: 171 Member
    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
    thingal12 Posts: 302 Member
    this website might help.. http://www.huffingtonpost.ca/2012/06/25/foods-before-working-out_n_1624647.html
  • BARBnKS
    BARBnKS Posts: 84 Member
    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
    Debbe2 Posts: 2,071 Member
    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
    castlerobber Posts: 528 Member
    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
    ravengirl1611 Posts: 285 Member
    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
    amclaws25 Posts: 128 Member
    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
    SavageFeast Posts: 325 Member
    Calories and carbs about equally.
  • graysmom2005
    graysmom2005 Posts: 1,882 Member
    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
    VanessaHeartsMasr Posts: 727
    I mostly try to stay under calories, and eat as balanced a diet as I can with my hectic life.
  • LennyInFlorida
    LennyInFlorida Posts: 202
    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
    MissMollieD Posts: 130
    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
    know_your_worth Posts: 481 Member
    Only calories for now. That'll probably change eventually though.
  • EccentricDad
    EccentricDad Posts: 875 Member
    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
    blackmantis Posts: 165 Member
    calories and fat for me right now!
  • briannadunn
    briannadunn Posts: 841 Member
    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
    emmalene1984 Posts: 137 Member
    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
    toya316 Posts: 137 Member
    CALORIES.....
  • newGeorge
    newGeorge Posts: 22
    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
    WendyTerry420 Posts: 13,274 Member
    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.

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