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

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.

The percentages and the "fat does not make you fat" slogan most likely means a Paleo/Primal diet.

Wrong. Not paleo/primal or what have you. A lot of research and understanding.

I'm always over for protein, sometimes for fiber, never for fat, carbs or calories unless I had a cheat meal which is rare. I'm in the green in my sodium every day, I make sure of it. Eat less processed food and be watchful of the amount of sodium in bread. It's not difficult to eat 2500mg or less of sodium every day unless you just don't try.

YES! You can't cut a single thing out of your diet and expect to win long term. The key to this is balance and moderation.
My nutritionist set a guideline for me that is this.. 3 protein , 3 carbs and 2 fats a day. All the veg that I want to eat in addition to that.
The trick is in the types of carbs or fats that you eat. Even protein. You can pick bacon. or you can pick turkey, chicken, or even lean beef.

I don't think you have to get rid of anything except refined sugars and corn. (useless food) Good luck.

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.

Because if you eat healthy fats on a regular basis, you're body will use fat for energy instead of carbs. And if you over eat on carbs (i.e. you do not immediately burn up all the carbs you ingest) - it becomes sugar and sugar increases your insulin level. Soon your body cannot absorb any more sugar, the excess sugar is stored as fat.

Carbs become sugar no matter how many of them you eat. Your body needs sugar. I like to get a little bit of fat with my carbs and a little bit with my protein. I set my macros to 50/25/25 almost two months ago. I hit my goals on most days. On some occasions I go over on fat and on some days I go over on carbs, but so long as there is a caloric deficit, then the body isn't going to be storing any fat for energy.

Thanks for responding. I was very curious about that, since you didn't post the actual percentages that you use, I was speculating.

Staying within my calories for the day and making sure I eat my 30% protein. The rest I don't really care about.

For my micro-nutrients, Calcium & Iron.

Calories - Cause I'm trying to lose weight

Cholesterol - My triglycerides are high and I work diligently to keep it under 200 mg a day

Sodium - Under 2400 mg (not so easy sometimes to keep it under but doing good with that)

Saturated Fat

I watch the carbs last but I usually have left over each day.

I watch my calories always.

I do not watch sodium and sugar that much because I have very little of them in my daily menu (just throw an eye at them from time to time).
Carbs likewise. I barely have half of what MFP says I should each day.

I watch my fat, but not necessary the MFP values; if I have more one day and it is the healthy fat, it is ok. Wrong kind of fat is what it worries me.

I "play" MFP weekly like playing an old school video game. in PacMan or DonkeyKong or Mario, you first want to just be able to complete the level. Then, you try and do it without losing lives, getting more points, finishing faster, achieving bonuses, etc.

Completing the Level
For me, acheiving calories (under) and protein (minimums) are "completing the level". I balance those equally, which means that if I am way under on protein, I am willing to go over on calories to get closer on protein. I don't "win the level" every day. If I miss one day, that's like "losing a life" in a video game --- gotta try again the next day. if I lose too many times, I am screwed for the week.

More Points
I feel like I got "higher points" for the day if I kept my fat and sugar in check and hit my fiber goal. For me, I'm always way under on sodium and half the potassium numbers are wrong in the database, so I ignore those two.

Bonuses
On any given day, if I can achieve my other vitamins/micronutrients (iron, calcium, vitamins a&c), that's like winning a "power up bonus" in a video game. I'm usually more worried about my weekly levels than any given day.

Monitoring my High Score
I frequently review my weekly summary results on the iPad app. I'm always trying to improve my weekly average for all the elements combined - which is like my running high score.

Okay, so I' a bit of a gamer. LOL.

Calories ~ Carbs~ Fat ~ Protein ~ Fiber ~ Calcium

Calories for obvious reasons, carbs and protein because I do better with lower carb, higher protein, Fiber because it regulates me and Calcium because my doctor recommended a certain amount daily.