Carbs carbs carbs.... Nightmare

ahmedbouazza
ahmedbouazza Posts: 11 Member
edited November 30 in Food and Nutrition
I m always hitting my carbs without achieving my daily calorie count.... And it becomes a hassle figuring out what to eat for the rest of the day. Any tips on high calorie low carbs recipes?
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Replies

  • kommodevaran
    kommodevaran Posts: 17,890 Member
    What are your calorie and macro goals, and what do you eat, what do you like?
  • jgnatca
    jgnatca Posts: 14,464 Member
    Worry more about the calorie count. If you have to choose, eat. You might solve your bedtime dilemma by eating a cube of cheese. (Cheese at bedtime can reduce cavities)
    You can avoid this happening by including more protein in to your meals throughout the day.
    Eggs or Greek Yogurt at breakfast.
    Tuna at lunch.
    Chicken breast at dinner.
  • melonaulait
    melonaulait Posts: 769 Member
    If you're not doing low carb/keto, you're free to eat all the carbs you want! They won't hinder weight loss.
  • lithezebra
    lithezebra Posts: 3,670 Member
    edited March 2016
    If you're trying to keep your carbs down, and you're meeting your protein goals, you need to eat more fat. That means you can have butter, olive oil, cheese, a burger, chicken roasted with the skin on, full fat dairy products, real cream in your coffee or tea, the choices are yours.....yummm!
  • ahmedbouazza
    ahmedbouazza Posts: 11 Member
    My calorie goal is 2095. Carb is 25%. One cup of quinoa and u r almost done for the day. It leaves less room for the rest of the day. For a weight loss program would it be advisable to have more fat then carb ratio or the other way around?
  • TeaBea
    TeaBea Posts: 14,517 Member
    ahmedbouazza wrote: »
    My calorie goal is 2095. Carb is 25%. One cup of quinoa and u r almost done for the day. It leaves less room for the rest of the day. For a weight loss program would it be advisable to have more fat then carb ratio or the other way around?

    For weight loss you need to eat fewer calories than your body uses in a day....period. Plenty of vegetarians who have high carb diets, lose weight.

    Protein is the most important macro (for helping to keep lean muscle), then fats.....carbs are whatever is left over, unless you have medical issues.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    ahmedbouazza wrote: »
    My calorie goal is 2095. Carb is 25%. One cup of quinoa and u r almost done for the day. It leaves less room for the rest of the day. For a weight loss program would it be advisable to have more fat then carb ratio or the other way around?
    ahmedbouazza wrote: »
    My calorie goal is 2095. Carb is 25%. One cup of quinoa and u r almost done for the day. It leaves less room for the rest of the day. For a weight loss program would it be advisable to have more fat then carb ratio or the other way around?

    A cup of grain, any grain, is going to have a lot of carbohydrates (and also calories). If you want to limit your carbohydrates to 25% or below, you'll probably have to have smaller portions of grains. Or you can choose to eat more carbohydrates.
  • rankinsect
    rankinsect Posts: 2,238 Member
    ahmedbouazza wrote: »
    My calorie goal is 2095. Carb is 25%. One cup of quinoa and u r almost done for the day. It leaves less room for the rest of the day. For a weight loss program would it be advisable to have more fat then carb ratio or the other way around?

    For weight loss, fat vs carbs is really irrelevant.

    Is the 25% figure coming from a goal you personally consider important, or just something MFP gave you? Many of the figures are fairly unimportant for most people. Calories are king. Protein helps preserve muscle mass. All the rest is pretty situational.
  • melonaulait
    melonaulait Posts: 769 Member
    It doesn't matter for weight loss if you choose to have higher carb or higher fat. I do high carb but I don't lose any faster than before. Calories matter.

    You can eat a bigger amount of carbs than you would fat, though. If carbs are 4 calories per gram and fat is 9 calories.
  • ahmedbouazza
    ahmedbouazza Posts: 11 Member
    rankinsect wrote: »
    ahmedbouazza wrote: »
    My calorie goal is 2095. Carb is 25%. One cup of quinoa and u r almost done for the day. It leaves less room for the rest of the day. For a weight loss program would it be advisable to have more fat then carb ratio or the other way around?

    For weight loss, fat vs carbs is really irrelevant.

    Is the 25% figure coming from a goal you personally consider important, or just something MFP gave you? Many of the figures are fairly unimportant for most people. Calories are king. Protein helps preserve muscle mass. All the rest is pretty situational.

    It is a personal goal putting more focus on fats (better source of energy specially for work outs)
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    ahmedbouazza wrote: »
    rankinsect wrote: »
    ahmedbouazza wrote: »
    My calorie goal is 2095. Carb is 25%. One cup of quinoa and u r almost done for the day. It leaves less room for the rest of the day. For a weight loss program would it be advisable to have more fat then carb ratio or the other way around?

    For weight loss, fat vs carbs is really irrelevant.

    Is the 25% figure coming from a goal you personally consider important, or just something MFP gave you? Many of the figures are fairly unimportant for most people. Calories are king. Protein helps preserve muscle mass. All the rest is pretty situational.

    It is a personal goal putting more focus on fats (better source of energy specially for work outs)

    Eating 25% carbohydrates isn't going to hurt you, but carbs are also a great energy source for workouts. Is this fats being a better source based on your personal experience or is it related to a specific goal you're trying to reach?
  • Gamliela
    Gamliela Posts: 2,468 Member
    I like carbs. I get most of mine in fruit, bread and yogurt.
  • melonaulait
    melonaulait Posts: 769 Member
    ahmedbouazza wrote: »
    It is a personal goal putting more focus on fats (better source of energy specially for work outs)

    Have you tried working out hopped-up on carbs? They are actually a very efficient energy source!
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    ahmedbouazza wrote: »
    rankinsect wrote: »
    ahmedbouazza wrote: »
    My calorie goal is 2095. Carb is 25%. One cup of quinoa and u r almost done for the day. It leaves less room for the rest of the day. For a weight loss program would it be advisable to have more fat then carb ratio or the other way around?

    For weight loss, fat vs carbs is really irrelevant.

    Is the 25% figure coming from a goal you personally consider important, or just something MFP gave you? Many of the figures are fairly unimportant for most people. Calories are king. Protein helps preserve muscle mass. All the rest is pretty situational.

    It is a personal goal putting more focus on fats (better source of energy specially for work outs)

    Then eat more fat, and reduce the portions of carby foods?
  • briscogun
    briscogun Posts: 1,138 Member
    edited March 2016
    ahmedbouazza wrote: »
    My calorie goal is 2095. Carb is 25%. One cup of quinoa and u r almost done for the day. It leaves less room for the rest of the day. For a weight loss program would it be advisable to have more fat then carb ratio or the other way around?
    ahmedbouazza wrote: »
    rankinsect wrote: »
    ahmedbouazza wrote: »
    My calorie goal is 2095. Carb is 25%. One cup of quinoa and u r almost done for the day. It leaves less room for the rest of the day. For a weight loss program would it be advisable to have more fat then carb ratio or the other way around?

    For weight loss, fat vs carbs is really irrelevant.

    Is the 25% figure coming from a goal you personally consider important, or just something MFP gave you? Many of the figures are fairly unimportant for most people. Calories are king. Protein helps preserve muscle mass. All the rest is pretty situational.

    It is a personal goal putting more focus on fats (better source of energy specially for work outs)

    That explains why you are hitting that macro so early in the day. 25% for carbs is really a low #, to be honest. My macros are set for 50% carbs/30% fats/20% protein, and I almost always skew those to more protein/less carbs just by the way I eat. Yesterday, for example:

    Carbs 44%
    Fat 31%
    Protein 25%

    I know a lot of folks that do the 40C/30F/30P split, too. But if you are truly trying to fuel workouts, carbs are your go to nutrient really. Some good quality protein just before or after, some complex carbs, and you are set!

    Everyone is so afraid of carbs these days. It's like all carbs got a bad rap and now they are all evil.

    I would set a more realistic carb goal since so much of our diet breaks down into the carb macro (fruits, veggies, grains, etc). Proteins and fats are just a smaller percentage of the foods available.

    Good luck! Enjoy a carb (or two)!
  • lithezebra
    lithezebra Posts: 3,670 Member
    edited March 2016
    ahmedbouazza wrote: »
    My calorie goal is 2095. Carb is 25%. One cup of quinoa and u r almost done for the day. It leaves less room for the rest of the day. For a weight loss program would it be advisable to have more fat then carb ratio or the other way around?

    Are you eating cooked quinoa, and logging dry quinoa? Cooked quinoa has about 39 grams of carbs per cup, 5 of them fiber, which you could opt not to count, and 220 calories. It seems like that couldn't be more than half of your carbs, going by the percentage of your calories.

    You can lose weight either way. It's great that you aren't eating sugar, though - totally empty calories better saved for something nutritious. I limit carbs, and save most of them for non-starchy vegetables, and a little oatmeal.
  • ahmedbouazza
    ahmedbouazza Posts: 11 Member
    lithezebra wrote: »
    ahmedbouazza wrote: »
    My calorie goal is 2095. Carb is 25%. One cup of quinoa and u r almost done for the day. It leaves less room for the rest of the day. For a weight loss program would it be advisable to have more fat then carb ratio or the other way around?

    Are you eating cooked quinoa, and logging dry quinoa?

    You can lose weight either way. It's great that you aren't eating sugar, though - totally empty calories better saved for something nutritious. I limit carbs, and save most of them for non-starchy vegetables, and a little oatmeal.

    I guess I need to load more on vegetables. Amy recommendations on high Cal veggies?
  • lithezebra
    lithezebra Posts: 3,670 Member
    edited March 2016
    Avocados are a high calorie, low carb vegetable, especially if you subtract the fiber from your carb total. They're nutritious too.

    I still think you're logging dry quinoa instead of cooked, because you should be able to have at least 80 or 90 grams of carbs on your current macros.
  • lithezebra
    lithezebra Posts: 3,670 Member
    edited March 2016
    Why are you limiting carbs? Is it for health reasons, like blood sugar, or just for weight loss? Both are valid reasons.
  • ahmedbouazza
    ahmedbouazza Posts: 11 Member
    lithezebra wrote: »
    Avocados are a high calorie, low carb vegetable, especially if you subtract the fiber from your carb total. They're nutritious too.

    I still think you're logging dry quinoa instead of cooked, because you should be able to have at least 80 or 90 grams of carbs on your current macros.

    Excellent.... Avocados are always welcomed. Guess need to load more on fish.... Minimal carb
  • jgnatca
    jgnatca Posts: 14,464 Member
    High cal veggies are the high carb veggies. To make a leafy veggie high cal you pour oil-based salad dressing on top. And a little feta cheese perhaps. And some nuts.

    It is very hard to stick to 25% carbs through the day. Either give yourself more carbs or start eating a lot more fat and protein.

    Examples of high carb/starchy veggies; sweet potato, potato, kohlrabi, rutabaga, carrot, parsnip, pumpkin, winter squash, and zucchini.
  • jgnatca
    jgnatca Posts: 14,464 Member
    edited March 2016
    Edamame is an exceptional vegetable with a nearly perfect split of macros, fat, protein, and carb. Another vegetable with this three-way split is the lupin bean, available here at the Italian deli.
  • lithezebra
    lithezebra Posts: 3,670 Member
    Fish is probably no carb! If you're already getting enough protein, more fat will help you meet your calorie goal. Go for the fattier fish.
  • ahmedbouazza
    ahmedbouazza Posts: 11 Member
    jgnatca wrote: »
    High cal veggies are the high carb veggies. To make a leafy veggie high cal you pour oil-based salad dressing on top. And a little feta cheese perhaps. And some nuts.

    It is very hard to stick to 25% carbs through the day. Either give yourself more carbs or start eating a lot more fat and protein.

    Examples of high carb/starchy veggies; sweet potato, potato, kohlrabi, rutabaga, carrot, parsnip, pumpkin, winter squash, and zucchini.

    That 's a good suggestion. Thank you
  • ahmedbouazza
    ahmedbouazza Posts: 11 Member
    lithezebra wrote: »
    Fish is probably no carb! If you're already getting enough protein, more fat will help you meet your calorie goal. Go for the fattier fish.

    Guess i ll start with that. Thanks a million
  • Kimberly_Harper
    Kimberly_Harper Posts: 409 Member
    ahmedbouazza wrote: »
    My calorie goal is 2095. Carb is 25%. One cup of quinoa and u r almost done for the day. It leaves less room for the rest of the day. For a weight loss program would it be advisable to have more fat then carb ratio or the other way around?

    So this reminds me...I read an article and I didn't have time to fact check it so I don't really understand but it said that your *actual* carbs are Carbs minus dietary fiber. Does anyone know if this is true?
  • ahmedbouazza
    ahmedbouazza Posts: 11 Member
    Kimberly_Harper wrote: »
    ahmedbouazza wrote: »
    My calorie goal is 2095. Carb is 25%. One cup of quinoa and u r almost done for the day. It leaves less room for the rest of the day. For a weight loss program would it be advisable to have more fat then carb ratio or the other way around?

    So this reminds me...I read an article and I didn't have time to fact check it so I don't really understand but it said that your *actual* carbs are Carbs minus dietary fiber. Does anyone know if this is true?

    I heard of the same but I have no research to back it and I am not sure if they factor it in here
  • insolito215
    insolito215 Posts: 6 Member
    Try substituting cauliflower rice for quinoa. The texture is very close to traditional rice with only 25 calories and 3 net carbs. My kids didn't even know the difference.
  • lithezebra
    lithezebra Posts: 3,670 Member
    edited March 2016
    Kimberly_Harper wrote: »
    ahmedbouazza wrote: »
    My calorie goal is 2095. Carb is 25%. One cup of quinoa and u r almost done for the day. It leaves less room for the rest of the day. For a weight loss program would it be advisable to have more fat then carb ratio or the other way around?

    So this reminds me...I read an article and I didn't have time to fact check it so I don't really understand but it said that your *actual* carbs are Carbs minus dietary fiber. Does anyone know if this is true?

    That's how I do it. It's important for people with diabetes to check their blood glucose response to fiber. My blood sugar is fine on a moderately low carb diet, counting net carbs (total carbs minus grams of fiber), and my weight is fine too. I don't count fiber because it encourages me to eat more vegetables.

    Technically, different people probably get varying amounts of energy (i.e. calories) from fiber, because of gut microbes that can break it down. Some people only subtract insoluble fiber. I subtract all fiber. I hope that I'm feeding the healthy gut microbes.
  • mjwarbeck
    mjwarbeck Posts: 699 Member
    Seems way too low on carbs...especially if on any sort of calories restriction. Surprised at the low level then saying it is to have energy for a work out...to me that's carbs.
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