Need more protien and fiber but don't need carbs - what to eat??
godobethin
Posts: 6 Member
Totals 524 75 7 13 14 12
Your Daily Goal 1,210 91 25 121 40 45
Remaining 686 15 17 107 26 33
Calories Carbs Fiber Protein Fat Sugar
Your Daily Goal 1,210 91 25 121 40 45
Remaining 686 15 17 107 26 33
Calories Carbs Fiber Protein Fat Sugar
0
Replies
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Lean meats, low fat/no fat dairy. Will be hard to totally avoid carbs/fat while taking in protein - but keep in mind these are guidelines and not set in stone. Its ok if you're a little over in one, under in another. But in general try to avoid being too low in protein.1
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OK, first goal is to get enough calories in. It's too late to balance the macros today. In the future, try and balance every meal with a little protein.
Otherwise, what you're gnawing on is two plain cooked chicken breasts. Forget the fiber. It's too late.2 -
Forget about the calories
high fat, high protein, low carb. Best way to lose weight, oh and every 4th day high carb low fat 
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jakefitzgerald93 wrote: »Forget about the calories high fat, high protein, low carb. Best way to lose weight, oh and every 4th day high carb low fat
That's not the best way at all, it is a way, but you have no right to insist it is the best way.7 -
I had 3 cashews for breakfast, late morn snack of oatmeal, and 6pc sushi. Now I am left with only 15 carbs to consume and a ton of other nutrient needs. I don't know of any lean protein to acomplish this.0
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So you may me off today in macros. Not the end of the world. The macro goals are estimates, not finite requirements. If you know you tend to be carb heavy in your meals, then make an effort to increase protein thru the day. Its a live and learn process.godobethin wrote: »I had 3 cashews for breakfast, late morn snack of oatmeal, and 6pc sushi. Now I am left with only 15 carbs to consume and a ton of other nutrient needs. I don't know of any lean protein to acomplish this.
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If I need more protein I eat a hard-boiled egg or drink a protein shake.2
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I gave you a hint: plain cooked chicken breast. I thought of another; hard boiled eggs.
It is very hard to fill in on a missing macro at the end of the day, but you MUST get at least 1,200 calories in. So you will be over on carbs and low on protein. Lesson learned. Eat more protein throughout the day. Have an egg with those cashews at breakfast, add peanut butter to the oatmeal, and have a little tuna with that sushi. Finish off the day with a yogurt snack cup.1 -
learn to incorporate flax and chia seeds into your diet. Ex: flax seeds in your yogurt and chia seeds in a protein drink1
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6 cashews for breakfast? That's it? I would be starving! And, I could never eat just 6 cashews... Lol
It may be hard to balance today out, but, there is no reason you can't learn to balance out your meals from here on out.
I have a carb and a protein every meal. Rice with grilled chicken, roasted potatoes with steak tips, fish with a serving of pasta with squeezed lemon and Parmesan, add a small salad at dinner time or vegetables mixed into rice or pasta, eggs with cereal, toast or a banana, it's pretty simple really. If you have a portion of carbs and a portion of protein with some healthy fat at every meal, you will be more successful in hitting those goals. I also find, for me, I never have cravings for anything because my blood sugar is always balanced.2 -
I gave you a hint: plain cooked chicken breast. I thought of another; hard boiled eggs.
It is very hard to fill in on a missing macro at the end of the day, but you MUST get at least 1,200 calories in. So you will be over on carbs and low on protein. Lesson learned. Eat more protein throughout the day. Have an egg with those cashews at breakfast, add peanut butter to the oatmeal, and have a little tuna with that sushi. Finish off the day with a yogurt snack cup.
Eating a half can of tuna now. Its all so hard to do right that I really dont feel like eating anything. I though sushi was a good choice!
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StaciMarie1974 wrote: »Lean meats, low fat/no fat dairy. Will be hard to totally avoid carbs/fat while taking in protein - but keep in mind these are guidelines and not set in stone. Its ok if you're a little over in one, under in another. But in general try to avoid being too low in protein.
She's low on fat too. I wouldn't worry about avoiding fat, especially with calories so low.
OP, I'd add a source of protein and some vegetables into each meal, if possible. Vegetables have carbs, but are low cal and have fiber. I'd add healthy fats (avocado has fat and fiber). I'd look at your carbs, as that's low fiber for so many carbs -- can you substitute some whole grains for refined or some legumes or fruit for whatever it is you are eating?
Biggest issue is to get the calories up, though. You can worry about diet composition later.0 -
I don't worry if my macros are off by day. They usually balance over the course of a week. If I need fat, heavy cream (which is lower carb) in diet root beer makes a nice treat. Turkey or chicken always does it for protein.1
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Many women have a 1200 calorie/day goal who should in fact be eating more. How tall are you, how many pounds to your goal weight, and what's your weekly weight loss goal?1
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kshama2001 wrote: »Many women have a 1200 calorie/day goal who should in fact be eating more. How tall are you, how many pounds to your goal weight, and what's your weekly weight loss goal?
I am 5'4" at 216 and want to get to 130ish. I had a good first week of 7lbs but have already plateud. I was getting shaky with blurry vision so I know I need at least the 75g of carbs, but it seems they come quicker than the fiber and protein. I am not hungry in the morn so I just each some nuts to get the metabolism firing and eat oatmeal or an egg a couple hours later. Today I only added sushi to that, and now tuna. I have beans ready for later. I think I should make a grocery list like I have never had before! How I am going to fit the occasional glass of dry wine into this is beyond me - and I could use it today!0 -
3 cashews for breakfast? definately not a breakfast of champions.. It is not too late for protein.. for me I would head down to Chick Filet for an 8 or 12 piece grilled nuggets or if you have sandwich meat or slices of chicken or turkey meat I would make a meat and cheese wrap (with lettuce only). That fits your calories.
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Chicken, fish, veggies, nonfat plain Greek yogurt. With such a puny calorie goal, those should be your staples. And I'd add beans too for the fiber/nutrients.0
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jakefitzgerald93 wrote: »Forget about the calories high fat, high protein, low carb. Best way to lose weight, oh and every 4th day high carb low fat
So I can forget about calories as long as I'm eating HFLC.....but day 4 = LF too? If this were fact, you would think everyone would "know" this.
Is this also the "best way" to maintain the weight you lost? Because if it doesn't help me keep the weight from creeping back....I'm not interested.0 -
jakefitzgerald93 wrote: »Forget about the calories high fat, high protein, low carb. Best way to lose weight, oh and every 4th day high carb low fat
So I can forget about calories as long as I'm eating HFLC.....but day 4 = LF too? If this were fact, you would think everyone would "know" this.
Is this also the "best way" to maintain the weight you lost? Because if it doesn't help me keep the weight from creeping back....I'm not interested.
Yeah what he said is completely not true...1 -
melissa6771 wrote: »6 cashews for breakfast? That's it? I would be starving! And, I could never eat just 6 cashews... Lol
It may be hard to balance today out, but, there is no reason you can't learn to balance out your meals from here on out.
I have a carb and a protein every meal. Rice with grilled chicken, roasted potatoes with steak tips, fish with a serving of pasta with squeezed lemon and Parmesan, add a small salad at dinner time or vegetables mixed into rice or pasta, eggs with cereal, toast or a banana, it's pretty simple really. If you have a portion of carbs and a portion of protein with some healthy fat at every meal, you will be more successful in hitting those goals. I also find, for me, I never have cravings for anything because my blood sugar is always balanced.
That banana would be half my carbs for the day! I only eat the nuts when I wake so my BS doesn't go too low, but I am not ready to eat anything more for a couple hours. The oatmeal was then. The sushi is the only other thing I had, and I was nearly out of carbs already.I don't worry if my macros are off by day. They usually balance over the course of a week. If I need fat, heavy cream (which is lower carb) in diet root beer makes a nice treat. Turkey or chicken always does it for protein.OK, first goal is to get enough calories in. It's too late to balance the macros today. In the future, try and balance every meal with a little protein.
Otherwise, what you're gnawing on is two plain cooked chicken breasts. Forget the fiber. It's too late.jakefitzgerald93 wrote: »Forget about the calories high fat, high protein, low carb. Best way to lose weight, oh and every 4th day high carb low fat jakefitzgerald93 wrote: »Forget about the calories high fat, high protein, low carb. Best way to lose weight, oh and every 4th day high carb low fat jakefitzgerald93 wrote: »Forget about the calories high fat, high protein, low carb. Best way to lose weight, oh and every 4th day high carb low fat jakefitzgerald93 wrote: »Forget about the calories high fat, high protein, low carb. Best way to lose weight, oh and every 4th day high carb low fat
So I can forget about calories as long as I'm eating HFLC.....but day 4 = LF too? If this were fact, you would think everyone would "know" this.
Is this also the "best way" to maintain the weight you lost? Because if it doesn't help me keep the weight from creeping back....I'm not interested.
I appreciate the thought, but I need my BS to be regulated always and cannot play with days off/on carbs. Why can't I still get fiber in when I haven't had dinner yet and I am nowhere near 1200 cals, which I do have to watch to get at least that many.0 -
godobethin wrote: »melissa6771 wrote: »6 cashews for breakfast? That's it? I would be starving! And, I could never eat just 6 cashews... Lol
It may be hard to balance today out, but, there is no reason you can't learn to balance out your meals from here on out.
I have a carb and a protein every meal. Rice with grilled chicken, roasted potatoes with steak tips, fish with a serving of pasta with squeezed lemon and Parmesan, add a small salad at dinner time or vegetables mixed into rice or pasta, eggs with cereal, toast or a banana, it's pretty simple really. If you have a portion of carbs and a portion of protein with some healthy fat at every meal, you will be more successful in hitting those goals. I also find, for me, I never have cravings for anything because my blood sugar is always balanced.
That banana would be half my carbs for the day! I only eat the nuts when I wake so my BS doesn't go too low, but I am not ready to eat anything more for a couple hours. The oatmeal was then. The sushi is the only other thing I had, and I was nearly out of carbs already.I don't worry if my macros are off by day. They usually balance over the course of a week. If I need fat, heavy cream (which is lower carb) in diet root beer makes a nice treat. Turkey or chicken always does it for protein.OK, first goal is to get enough calories in. It's too late to balance the macros today. In the future, try and balance every meal with a little protein.
Otherwise, what you're gnawing on is two plain cooked chicken breasts. Forget the fiber. It's too late.jakefitzgerald93 wrote: »Forget about the calories high fat, high protein, low carb. Best way to lose weight, oh and every 4th day high carb low fat jakefitzgerald93 wrote: »Forget about the calories high fat, high protein, low carb. Best way to lose weight, oh and every 4th day high carb low fat jakefitzgerald93 wrote: »Forget about the calories high fat, high protein, low carb. Best way to lose weight, oh and every 4th day high carb low fat jakefitzgerald93 wrote: »Forget about the calories high fat, high protein, low carb. Best way to lose weight, oh and every 4th day high carb low fat
So I can forget about calories as long as I'm eating HFLC.....but day 4 = LF too? If this were fact, you would think everyone would "know" this.
Is this also the "best way" to maintain the weight you lost? Because if it doesn't help me keep the weight from creeping back....I'm not interested.
I appreciate the thought, but I need my BS to be regulated always and cannot play with days off/on carbs. Why can't I still get fiber in when I haven't had dinner yet and I am nowhere near 1200 cals, which I do have to watch to get at least that many.
It's too late to hit your macros today, and anyway what's key for weight loss is your calories.
You can prelog for tomorrow and adjust as necessary.0 -
I watch my carbs heavily but I never shy away from natural carbs like bananas & other fruit/veg. Fiber is super important. Have that banana! Don't be so hard on yourself! It will be impossible to stick with such strict restriction. As for protein, add where you can. Other posts suggested great options. I'm big on adding a nut butter sporadically, chicken, turkey burgers, beans....you've got this!0
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Why only 75 grams of carbs a day? Are you diabetic? Is that why you mention your blood sugar? 5'4" and 216 I would think you'd have a higher calorie goal than 1200. Do you exercise? Also, when counting carbs, do you deduct the fiber and use the net amount? I started at 254.5, I eat basically equal amounts of carbs and protein, my blood sugar doesn't spike, and I've lost 31 pounds in 13 weeks eating around 1500 daily.0
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Sushi was surprisingly carby to me too the first time I logged it. With such a low carb limit, you are probably going to have trouble fitting in many grain-based meals. Hunks o' lowfat meat will be your friend if you want to stick with this macro split.0
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godobethin wrote: »Totals 524 75 7 13 14 12
Your Daily Goal 1,210 91 25 121 40 45
Remaining 686 15 17 107 26 33
Calories Carbs Fiber Protein Fat Sugar
I would suggest pure Whey protein and fiber supplements. On the other hand if this is not a typical end of day breakdown for you, I wouldn't worry about it at all.
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Thank you all! I think I did pretty good getting to my goals, but man do I need to get the protein in earlier and regularly. I have never felt like not eating, and I sure feel better now with 3hrs of "dinner" in me. Oatmeal with Nbutter for breakfast tomorrow, shakes for sure, though the ones a friend gave me have too many carbs they will do for now. Spinach, nut salads. I have another pork chop for tomorrow (in intervals this time and I am defrosting a chicken for snacking and making bone broth with heavy veggies. Anything else I should keep in mind? So glad to be here...couldn't even think to google in my hunger!
Your Food Diary For:
Monday, June 6, 2016
Breakfast Calories Carbs Fiber Protein Fat Sugar
Southern Grove (Aldi) - Cashews, Whole, Jumbo Fancy W/sea Salt, 0.05 cup (30g) 36 2 0 1 3 0
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36 2 0 1 3 0
Lunch
Quaker - Whole Oats, 0.63 cup (40g) 188 34 5 6 4 1
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188 34 5 6 4 1
Dinner
Bjs Wholesale Club - Sushi, 6 pieces 300 40 2 6 7 10
Tuna - Tuna in Water, 1 container (4 oz) 100 0 0 22 1 0
Isogenix - Mealreplacement Shake, 2 scoops = 1full serving 240 28 7 23 5 14
Meijer - Pork Chops, 8 oz 340 0 0 48 16 0
Cedar's - Tzatziki, 28 g (2T) 30 2 0 2 2 1
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1,010 70 9 101 31 25
Snacks
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Totals 1,234 105 14 108 38 27
Your Daily Goal 1,210 91 25 121 40 45
Remaining -24 -14 10 12 2 18
Calories Carbs Fiber Protein Fat Sugar
If every day were like today... You'd weigh 205.1 lbs in 5 weeks0 -
if you need to regulate your blood sugar, you could have half a serving of oatmeal twice a day sweetened with stevia or a non-calorie sweetener. i find having 20 grams of oats causes much lower increase in blood sugar, and having it twice means i can have the same amount of calories without the spikes.
maybe next time, you could have spread out the sushi, as well. having say 80 grams of carbs in two meals will cause much more increase than having 80 grams of carbs spread across 12 hours. just a thought.
as far as fiber, can you take something like metamucil sugar free or natural psillium husks in water or cold tea?1 -
I had the same problem and fixed it by adding in protein bars (not energy bars which are high calorie, high sugar). Don't know if you can get them where you are but I eat Horley's Carb Less protein bars. Good levels of protein and fibre, low carb, low calorie, and very low sugar.1
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