Suggestions for a daily diet of 100-200 gr of carbs!

renzo211 · June 2014

Help needed! Currently swapping in between split peas, lentils, whole wheat pita bread, rice (whole and white, same with pasta), baked potatos, fruits such as apples, peaches and papaya! Working under a 1550 calorie diet (and have been strict about it, never went over).

Any suggestion is appreciated!

tracydr · June 2014

I eat a lot of non-starchy veggies, only about two servings of fruits and I have 1/2 cup whole milk for breakfast. The rest of my milk comes from unsweetened almond milk.
A favorite breakfast for my husband and I would be Swiss chard stir fried without spice or sauce. Poached egg on top.
My diet is also pretty high in healthy fats. Olive oil, canned sardines or herring, salmon, tuna are on my list of favorites, especially for snacks or lunch. I always keep hard boiled eggs on hand for snacks.

TiberiusClaudis · June 2014

I think you are on the right track. Eggs are great!

I recently conducted a 4 month cut where I lost 33 lbs. I ate about 170 carbs a day. Pretty much cut out dairy, starches including pasta and potatoes. Concentrated on protein: eggs, chicken, fish, and my favorite: shrimp. Most of my carbs came from the vegs I ate, lots of broc, cauliflower, spinach. Little or no fruit. Only drank coffee, protein shakes with water and water.

It worked, got down to 8%BF. Some people say you will run out of energy with this low of carbs, I didn't have any problems. Many days, I work out twice a day.

Good Luck,
TC

renzo211 · June 2014

Thanks for the comments! Idealy carbs around 200g is a good round number, so they say. Even so, would you say at least 100g with cardio and weight training? How much should it be varied on work out days? (consider that MFP recalculates the needs if you jot in cardio activity in the day)

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TiberiusClaudis · June 2014

200 is doable..hope you like lots of protein and vegs.

Even now that I'm in mainteance mode, I eat most of my carbs either right when I get up...have a banana (homemade) muffin or right after working out...which is pretty close anyway as I workout right after BF.

I also drink coffee and eat a muffin about an hr before my cardio. I seldom ever get upset stomach..so you may have to eat a bit further off.

Yes, on days I don't workout, I cut my calories down including carbs. For instance on days I do both WL and cardio I eat 2789 calories, on days I only do cardio then 2520, days only do WL then 2210 and on a total day off I eat my TDEE which is 1941.

renzo211 · June 2014

Nice! Do you take your carbs with protein always? I'm taking in some whey with a banana or some baked taters after working out. I am though going to try to switch out potatos and see what kind of results that gives me.

tracydr · June 2014

I like fake crab for quick snacks. It does have some carbs but not too bad and the protein per calorie is great!

Suggestions for a daily diet of 100-200 gr of carbs!

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