HOW TO BALANCE

jmzz1
jmzz1 Posts: 670 Member
in Food and Nutrition
I am literally confused as to how to balance my macros...... i have kept my macros as 40-30-30 , carbs-- protein -- fat
the problem is tht i usually exceed my carb intake by 30-40 gms...... they are usually from lentils , whole grains , fruits , vegetables and diary products.........
is it fine to exceed my carb intaake since they are complex ones or will they effect my weight loss........ (have to limit my carb since suffering from PCOS)

Replies

  • jmzz1
    jmzz1 Posts: 670 Member
    plz advice
  • JustANumber85
    JustANumber85 Posts: 644 Member
    I dont know to be honest. I know i like my protein higher than my carbs. I left my settings at MFp put it at. I also have PCOS.
  • jmzz1
    jmzz1 Posts: 670 Member
    are simple carbs similatr to complex carb.?
  • jmzz1
    jmzz1 Posts: 670 Member
    Bump....
  • jmzz1
    jmzz1 Posts: 670 Member
    Bump....
    bump.......
  • BCSMama
    BCSMama Posts: 348
    I have mine set the same and have the same problem. Sorry, no advice, but I'm curious to hear what other think. Personally, I feel better having my carbs come from fruit and vegetables and some whole grains than from other, not-as-healthy sources, but I don't really know for sure.
  • jmzz1
    jmzz1 Posts: 670 Member
    I have mine set the same and have the same problem. Sorry, no advice, but I'm curious to hear what other think. Personally, I feel better having my carbs come from fruit and vegetables and some whole grains than from other, not-as-healthy sources, but I don't really know for sure.
    thanks for the input but waitng for a solution
  • funkycamper
    funkycamper Posts: 998 Member
    This is one of those things that seems to be individual as some people can lose just fine on high-carb, some on moderate, and some need to go lower. You will just need to track your weight loss as compared to carb levels in order to find what is right for you.
  • funkycamper
    funkycamper Posts: 998 Member
    are simple carbs similatr to complex carb.?

    No.

    Complex carbs are from foods in either a natural state (like fruits, vegs, lentils/beans/pulses, etc.) or closer to natural with a lot of fiber and no, or extremely little, sweetners added (unflavored oatmeal, bread made from whole grain). These foods have good levels of fiber and other nutrients that are good for you. These tend to raise your blood sugar less because of the fiber and are good to eat for most people although those of us who are diabetic, PCOS, and with other metabolic syndromes may need to limit them and/or always ensure that a protein is eaten with them in order to help mitigate any rise in blood sugar and other insulin issues.

    Simple carbs are candy, cookies, cakes, pastries, maple and other sweet syrups, etc., which have little nutritional value compared to their calorie levels and high levels of sugar. These tend to play havoc with insulin/blood glucose levels in those of us with metabolic disorders and should be eaten sparingly. I find I can eat small amounts with no real impact as long as I do it either just prior to or just after an intense exercise session. Just walking isn't enough, it has to be more intense like running, HIIT, bootcamp class, etc.
  • DreamSM85
    DreamSM85 Posts: 38 Member
    Great reply funkycamper! I agree with everything you said. Jmzz1, you can factor in the amount of fiber you are consuming. You might find the net carbs (subtract fiber from total carbs = net) are within the range you are looking for. I always eat carbs with protein as well to reduce blood sugar spikes from the carb itself leading to fuller feeling and less cravings overall.

    Stephanie
  • bcattoes
    bcattoes Posts: 17,299 Member
    I am literally confused as to how to balance my macros...... i have kept my macros as 40-30-30 , carbs-- protein -- fat
    the problem is tht i usually exceed my carb intake by 30-40 gms...... they are usually from lentils , whole grains , fruits , vegetables and diary products.........
    is it fine to exceed my carb intaake since they are complex ones or will they effect my weight loss........ (have to limit my carb since suffering from PCOS)

    It will not affect weight loss.
  • jmzz1
    jmzz1 Posts: 670 Member
    Great reply funkycamper! I agree with everything you said. Jmzz1, you can factor in the amount of fiber you are consuming. You might find the net carbs (subtract fiber from total carbs = net) are within the range you are looking for. I always eat carbs with protein as well to reduce blood sugar spikes from the carb itself leading to fuller feeling and less cravings overall.

    Stephanie
    no dought the number if i subtract from total carb is within the range ....... so does tht mean tht the insulin hike wont be much.?.....
  • mrsmustgetmuscles1
    mrsmustgetmuscles1 Posts: 57 Member
    I'm set on 50carb/25protein/25fat; protein is based on .8-1g lean body weight and fat is based on .35g lean body weight. I'm totally not a believer in the whole low carb thing, however I'm not diabetic and don't have any gluten issues so being higher on that isn't a problem for me.
  • jmzz1
    jmzz1 Posts: 670 Member
    Are u a PCOS patient @ mrsmustgetmus ?
  • mrsmustgetmuscles1
    mrsmustgetmuscles1 Posts: 57 Member
    Yes. The only time I get a big insulin spike is when I eat too many carbs all at once; that's why I try to balance them throughout the day along with the protein because that can cause it to spike too.

Categories