can someone explain

xael1234
xael1234 Posts: 51 Member
in Health and Weight Loss
I apologize if this has been answered before but I am confused. I have tried to find previous links for macros and that stuff and what percentage should be carbs/protein/fat but I find them so confusing. My mind just isn't wired that way maybe I don't know.
I need to lose about 225 more pounds, have been losing about 2 lbs a week and exercising (slowly getting there each day) but I don' t know if I am doing it the healthy way.
What should be your percentages?
I cannot eat dairy or wheat and have some pollen born food allergies and some salycitate sensitivities so am on an elimination diet until I can get in to a nutritionist. I've been waiting almost 2 months so until then I am on my own.
any help would be appreciated.
Thank you

Replies

  • Kalikel
    Kalikel Posts: 9,603 Member
    http://www.fitness.gov/eat-healthy/how-to-eat-healthy/

    There you go!! :)
  • maidentl
    maidentl Posts: 3,203 Member
    I found this video very helpful in figuring out macros:

    https://www.youtube.com/watch?v=7cc18wLJW3k&list=UUXDX5yHGUm5xIKv46yxm9JA

    He explains it all very clearly. :smile:
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    Everyone is different as far as macros. I keep my protein higher because I exercise a lot. I would use the MFP recommended, if you're just starting and later, go to Scooby' s workshop for recommendations.
  • GetSlimEquestrian
    GetSlimEquestrian Posts: 31 Member
    I read in a book (Perfect Weight America, I think) that your macros should be 40% protein, 30% fat, and 30% carbs. I really liked the book, and it made some good points. And it had recipes in the back (I loved the chili, and the protein coffee; if you do the protein coffee, try it with chocolate protein powder, that's my favorite way) :smile:
  • emmab852012
    emmab852012 Posts: 82 Member
    everyone is different, some people eat more proteins and others veggies/fruits... You need to trial and error to find what works best for you
  • glasshalffull713
    glasshalffull713 Posts: 323 Member
    If it's really confusing, just pay attention to the calories for now, and start becoming aware of where you are in relation to what MFP automatically sets for you. If you notice you are often lacking in protein, for example, find ways that you can get a little more protein into your diet. But really, if you are eating less calories than what your body burns throughout the day, you will lose weight, so just stay at or under your calorie goal and you're good.

    I will say that I recently started eating more protein, and I find that I am a lot less hungry. That is one argument for adjusting your protein intake a bit.

    Your food allergies/dietary restrictions shouldn't play too much of a role because you can get carbs from other sources than wheat, like veggies and fruits.
  • MKEgal
    MKEgal Posts: 3,250 Member
    I have tried to find previous links for macros and that stuff and what percentage should be carbs/protein/fat but I find them so confusing.
    Here's a PDF about macros.
    http://www.iom.edu/Global/News Announcements/~/media/C5CD2DD7840544979A549EC47E56A02B.ashx

    Their recommendations are:
    carbohydrate 130 g per day for an adult, 45 - 65 % of calories (4 cal per gram)
    page 1

    fat 20 - 35 % of calories for an adult (9 cal per gram)
    page 3

    protein 46 - 56 g per day for an adult, 10 - 35 % of calories (4 cal per gram)
    page 4


    So if you were aiming for a 200-lb goal weight, your calorie intake should be 2000 calories (10x goal weight).
    If you did 50% carbs, that's 1000 calories or 250 g.
    If you did 25% fat, that's 500 calories or 56 g.
    If you did 25% protein, that's 500 calories or or 125 g.


    Here are some studies saying that increasing protein & decreasing carbs can be beneficial for weight loss.
    http://www.myfitnesspal.com/blog/MKEgal/view/2014-08-09-high-protein-diet-685553

    If you did 45 / 20 / 35, for that same 2000 cal allowance:
    carbs 900 cal, 225 g
    fat 400 cal, 44 g
    protein 700 cal, 175 g


    You have to adjust it a bit until you find what works best for you.


    Here are some helpful posts:
    http://www.myfitnesspal.com/topics/show/819925-the-basics-don-t-complicate-it

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

    http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

    http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read
  • bwogilvie
    bwogilvie Posts: 2,130 Member
    Good for you - 2 pounds a week is a significant accomplishment!

    There are a lot of disagreements about the "correct" balance of macros. Human diets have varied quite a lot from place to place, and the one thing that has become clear is that the modern western diet, with lots of processed, enriched/fortified foods and added sugar, is strongly correlated with an overweight or obese population. (See Michael Pollan, _In Defense of Food_.)

    In my desultory reading around, it seems that the most important thing about macros is that to maintain muscle mass as you lose weight, you should do strength training, and eat enough protein to keep your muscles in good repair. Authorities differ on how much that is, but a reasonable rule of thumb would be 0.65-0.9 grams of protein per pound of lean body weight. If you weigh (hypothetically speaking) 300 lb. and your body fat percentage is 40%, your lean body mass would be 180 lb. and you should eat 117-162 grams of protein per day.

    That said, many people do OK eating substantially less protein than that.
  • xael1234
    xael1234 Posts: 51 Member
    Thanks everyone. I appreciate you taking the time to answer. I think I understand better now and figured it out :)

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