How many carbs can you have?
hj_man7211
Posts: 10 Member
I am trying to cut back on carbs but don't want to loss take it out completely. I set my gaol for 20% , but can't seem to stay under that. I am always over. I watch what i eat and make healthy dinners. But it seems everything has carbs. How many carbs should i consume in a day? Should i consume them i the am? Would love to hear your comments. Thanks heidi
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Replies
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Unless you have a medical condition, carbs are not the enemy. Overall calories determine weight loss, not carbs.28
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Unless you have a medical condition, carbs are not the enemy. Overall calories determine weight loss, not carbs.
This. Concentrate on overall calories and logging food as accurately as you can. I find far more often the issues people have with fat loss come down to inaccurate measuring of portions or using the wrong database entry so they end up eating more than they think.8 -
I would make sure I had sufficient protein and fat, then fill your calories how you like. If that means you eat lots of carbs, that's ok!
You can also eat them whenever you like - I eat most of my calories, and most of my carbs in the evening.... It hasn't stopped me achieving my weight loss goals5 -
No need to restrict carbs if you are counting calories.
The reason low carb diets and low fat diets work is that they tend to decrease overall calorie intake. Since you are directly controlling your calorie intake, you don't need to use any other strategies.
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MakePeasNotWar wrote: »No need to restrict carbs if you are counting calories.
The reason low carb diets and low fat diets work is that they tend to decrease overall calorie intake. Since you are directly controlling your calorie intake, you don't need to use any other strategies.
This is the best thing I've read all day lol I'm literally smiling ear to ear. Losing weight is like this mythical creature to me that always seems scarier and more complex than it actually is. I've been trying to read up on so many different types of diets I just get overwhelmed that I'm going to eat the wrong thing! But thank you for saying this it was great.
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MakePeasNotWar wrote: »No need to restrict carbs if you are counting calories.
The reason low carb diets and low fat diets work is that they tend to decrease overall calorie intake. Since you are directly controlling your calorie intake, you don't need to use any other strategies.
Exactly. No need to make this any more complicated than it has to be. Just keep it simple for long-term success.
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If you can't stay under 20% then 20% is too low for you. You can have as many carbs as you wish within your calorie budget. As long as your calories are on point you will lose weight.
It's preferable to make sure you get at least essential protein and fat values, though. These are important for hormone and muscle health. As a general rule for myself I try to get a minimum of 40 grams of fat and 70 grams of protein, and any calories beyond that can have whichever macros I feel like having. Carbs just fall where they fall for me, but tend to hover around 40-60% of my intake.3 -
Like others when I'm losing weight I prioritise hitting or exceeding my protein goal (grams not a percentage).
Ditto for fat which I also regard as a minimum, but I hit that without effort.
Carbs (or in reality a combination of carbs, protein, fat) fill the rest of my calorie allowance for flexibility and enjoyment of my food.
When you eat your carbs is an irrelevance for most but before long duration exercise eating carbs before may confer some performance advantages. Unless you are doing endurance cardio that's majoring in the minors though.
Primary focus for weight loss is a sustainable calorie deficit. Eating the foods you like within the correct calorie allowance is a big part of making weight loss, and then maintenance, successful rather than hateful.
PS - fun way to illustrate why calories not carbs should be your focus. Huge number of carbs but a calorie deficit would have resulted in a net loss of weight.
That was a very long cycle ride by the way!
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hj_man7211 wrote: »I am trying to cut back on carbs but don't want to loss take it out completely. I set my gaol for 20% , but can't seem to stay under that. I am always over. I watch what i eat and make healthy dinners. But it seems everything has carbs. How many carbs should i consume in a day? Should i consume them i the am? Would love to hear your comments. Thanks heidi
What is your goal, to lose weight? Calories are the most important thing to monitor.
Eating carbs in the a.m. or p.m. doesn't make any difference.
Remember that carbohydrates are one of the essential nutrients (along wiith protein, fat, vitamins, minerals, and water). We need carbs. Our brains need glucose to function.
My MFP food diary says that yesterday I ate 202 carbs, mostly in the form of vegetables and fruit. I've had no problem losing weight and maintaining.3 -
I have as many carbs as I want.
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I'd say as many carbs as you want - but then mine exceed 300g 5/7 days a week and nearly that much the other 2 days and I'm down 11lbs and maintaining/recomping0
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I ate over 1000g of carbs on Friday and Saturday and still lost weight that week.
Carbs are not the enemy.4 -
trigden1991 wrote: »I ate over 1000g of carbs on Friday and Saturday and still lost weight that week.
Carbs are not the enemy.
That sounds like fun!
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I can have as many as I want as long as I'm in my calories. Calories are king!3
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Check out IIFYM for more information on why lowering carbs is not the key to weight loss. It's calories in vs. out...Also I think a conscious effort to try to maintain muscle mass will make the process and end result a whole lot better.0
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I eat as many as I want and provided I stay at my calorie goal, I lose weight. My goal is set at 50% because that tends to be what I average out to but I truly don't care what it ends up being as log at I achieve my calorie goal.0
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Carbs give me the energy I need to do the things I love to do. I love them. Apparently I love fat just a bit more, according to my little pie chart, but I hit my protein goal, and everything else falls where it does.1
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I agree that low carb is not everything it is cracked up to be, especially since most of the vegetables and fruit I eat are broken down in MFP as mostly carbs with a little protein and maybe some fat. If you set your carb goal to 20% and are going over it most days, look at the break down of what you are eating, if you have lots of fruits and veggies do not worry, it when when you are going over in potato chips and French fries you may want to rethink. My carbs are set to 40% and I am a healthy weight plus carbs are the main source of energy for your body so if you do not eat enough you may become sluggish.1
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I try to stay under 20g of carbs per day for my health, and because my appetite and cravings go way down when I eat low carb. Add in bread, rice, potato or a muffin and my hunger is greatly increased. If I stick to just veggies as my carbs, and limit those, I control my hunger with relative ease.5
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I've done quite a bit of research into Low Carb lifestyles in the past year, which lead me to do it.
Our bodies burn carb/sugar for energy before anything else we consume. Then Proteins (because what our body doesn't digest, turns to sugar) and lastly Fat.
People who do a lot of cardio (running, cycling, marathons, etc...) Carbs are easy for them to burn through. High Carb/Mod Protein and Low Fat diet/lifestyle.
For those who tend to do more bodybuilding/weight workouts, protein helps with muscle building. Our bodies don't tend to break it down, but the muscle recovery loves the protein! So a High Protein, low fat, mod carb diet/lifestyle works.
For those with certain diagnoses, such as diabetes and cancer, and for those who need to lose weight quick, doctors recommend Low Carb diet/lifestyles. These Diets are high in HEALTHY fats and our bodies are retrained to burn fats. Also, fats make you feel fuller longer. So a High Fat, Moderate Protein and Low Carb diet/lifestyle works.
Nutritional guidelines often recommend a low carb diet as anything 100-150g/daily.
I personally aim for 30g carb, 90-120g fat, 60-80g protein. I don't bother with my calories. There are days I am WAY over and days I am under. I'm down 23lbs, no add'l exercising.
But this works for me. Everyone's different. Figure out what works for you.
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Unless you have a medical condition that requires carb watching, don't stress much about it, just stay in your calorie goals!2
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Thanks everyone. wow. What amazing responses. I feel a lot better about my choice's. i have really been vigilant on logging exact calories. I also eat lots of fresh fruits and veggies, specially leafy greens. I will embrace the carb and teach my goal.
Thanks again everyone. 4 -
I've done quite a bit of research into Low Carb lifestyles in the past year, which lead me to do it.
Our bodies burn carb/sugar for energy before anything else we consume. Then Proteins (because what our body doesn't digest, turns to sugar) and lastly Fat.
What is posted here is not accurate. Particularly the part about burning carbs before anything else. That is a low carb myth that the scientific date does not support.
Our bodies are alternating between energy substrates all day long. Fat and glucose are being burned all day. Protein is converted to glucose via gluconeogenesis only in the absence of enough carbs only.
All energy substrates are converted to fat in an energy surplus for future use. No energy substrate is converted to fat in an energy deficit. It still all comes down to calories in/ calories out.10 -
I've done quite a bit of research into Low Carb lifestyles in the past year, which lead me to do it.
Our bodies burn carb/sugar for energy before anything else we consume. Then Proteins (because what our body doesn't digest, turns to sugar) and lastly Fat.
What is posted here is not accurate. Particularly the part about burning carbs before anything else. That is a low carb myth that the scientific date does not support.
Our bodies are alternating between energy substrates all day long. Fat and glucose are being burned all day. Protein is converted to glucose via gluconeogenesis only in the absence of enough carbs only.
All energy substrates are converted to fat in an energy surplus for future use. No energy substrate is converted to fat in an energy deficit. It still all comes down to calories in/ calories out.
I think it was fairly accurate. If you eat carbs, stabilizing blood glucose levels is a priority for the body for a while. Carbs are dealt with first - they are converted to energy the quickest.
Fats can be used first but generally in a fat adapted body - in someone who is normally using fat as the primary fuel source.
I agree that protein is not converted to glucose often. It is seen in people in the first days of a ketogenic diet when carb intake is low, but then it is used less and fats are used more readily.9 -
I've done quite a bit of research into Low Carb lifestyles in the past year, which lead me to do it.
Our bodies burn carb/sugar for energy before anything else we consume. Then Proteins (because what our body doesn't digest, turns to sugar) and lastly Fat.
What is posted here is not accurate. Particularly the part about burning carbs before anything else. That is a low carb myth that the scientific date does not support.
Our bodies are alternating between energy substrates all day long. Fat and glucose are being burned all day. Protein is converted to glucose via gluconeogenesis only in the absence of enough carbs only.
All energy substrates are converted to fat in an energy surplus for future use. No energy substrate is converted to fat in an energy deficit. It still all comes down to calories in/ calories out.
Right on the money.6 -
I've done quite a bit of research into Low Carb lifestyles in the past year, which lead me to do it.
Our bodies burn carb/sugar for energy before anything else we consume. Then Proteins (because what our body doesn't digest, turns to sugar) and lastly Fat.
What is posted here is not accurate. Particularly the part about burning carbs before anything else. That is a low carb myth that the scientific date does not support.
Our bodies are alternating between energy substrates all day long. Fat and glucose are being burned all day. Protein is converted to glucose via gluconeogenesis only in the absence of enough carbs only.
All energy substrates are converted to fat in an energy surplus for future use. No energy substrate is converted to fat in an energy deficit. It still all comes down to calories in/ calories out.
I think it was fairly accurate. If you eat carbs, stabilizing blood glucose levels is a priority for the body for a while. Carbs are dealt with first - they are converted to energy the quickest.
Fats can be used first but generally in a fat adapted body - in someone who is normally using fat as the primary fuel source.
I agree that protein is not converted to glucose often. It is seen in people in the first days of a ketogenic diet when carb intake is low, but then it is used less and fats are used more readily.
With all due respect, it is not accurate. At rest or in low activity states the body's primary fuel substrate is fatty acids. This include anything from sleep to a sedentary state to low intensity activities, the states we are in for the majority of a day!
From Clinical Nutrition ESPEN (full link will be at the bottom.
"The average resting RQ of 0.82 thus reflects that the human body derives more than half of its energy from fatty acids and most of the rest from glucose"
As exercise intensity increases, the mix changes toward more glycogen utilization. Why this myth about glucose being depleted first before fats utilization is perpetuated I don't understand. But the actual science does not support this at all.
http://www.clinicalnutritionespen.com/article/S1751-4991(11)00006-0/fulltext
From the abstract: The energy used in post-prandial state during rest and physical activity is derived predominantly from the oxidation of carbohydrate (CHO) and fat5 -
I've done quite a bit of research into Low Carb lifestyles in the past year, which lead me to do it.
Our bodies burn carb/sugar for energy before anything else we consume. Then Proteins (because what our body doesn't digest, turns to sugar) and lastly Fat.
What is posted here is not accurate. Particularly the part about burning carbs before anything else. That is a low carb myth that the scientific date does not support.
Our bodies are alternating between energy substrates all day long. Fat and glucose are being burned all day. Protein is converted to glucose via gluconeogenesis only in the absence of enough carbs only.
All energy substrates are converted to fat in an energy surplus for future use. No energy substrate is converted to fat in an energy deficit. It still all comes down to calories in/ calories out.
I think it was fairly accurate. If you eat carbs, stabilizing blood glucose levels is a priority for the body for a while. Carbs are dealt with first - they are converted to energy the quickest.
Fats can be used first but generally in a fat adapted body - in someone who is normally using fat as the primary fuel source.
I agree that protein is not converted to glucose often. It is seen in people in the first days of a ketogenic diet when carb intake is low, but then it is used less and fats are used more readily.
With all due respect, it is not accurate. At rest or in low activity states the body's primary fuel substrate is fatty acids. This include anything from sleep to a sedentary state to low intensity activities, the states we are in for the majority of a day!
From Clinical Nutrition ESPEN (full link will be at the bottom.
"The average resting RQ of 0.82 thus reflects that the human body derives more than half of its energy from fatty acids and most of the rest from glucose"
As exercise intensity increases, the mix changes toward more glycogen utilization. Why this myth about glucose being depleted first before fats utilization is perpetuated I don't understand. But the actual science does not support this at all.
http://www.clinicalnutritionespen.com/article/S1751-4991(11)00006-0/fulltext
Spot on. Vast majority of the time it's a mixture of fuels, in parallel not series....
My VO2 max test showed I was fuelling from a majority of fat up to a HR of 130bpm - that's my personal 50/50 point of fat/carb use. From there upwards carbs provided the majority.
Plus the myth about needing to be fat adapted to burn fat. You can become better fat adapted for exercise through diet or training but it's not a yes/no switch.4 -
I've done quite a bit of research into Low Carb lifestyles in the past year, which lead me to do it.
Our bodies burn carb/sugar for energy before anything else we consume. Then Proteins (because what our body doesn't digest, turns to sugar) and lastly Fat.
What is posted here is not accurate. Particularly the part about burning carbs before anything else. That is a low carb myth that the scientific date does not support.
Our bodies are alternating between energy substrates all day long. Fat and glucose are being burned all day. Protein is converted to glucose via gluconeogenesis only in the absence of enough carbs only.
All energy substrates are converted to fat in an energy surplus for future use. No energy substrate is converted to fat in an energy deficit. It still all comes down to calories in/ calories out.
I think it was fairly accurate. If you eat carbs, stabilizing blood glucose levels is a priority for the body for a while. Carbs are dealt with first - they are converted to energy the quickest.
Fats can be used first but generally in a fat adapted body - in someone who is normally using fat as the primary fuel source.
I agree that protein is not converted to glucose often. It is seen in people in the first days of a ketogenic diet when carb intake is low, but then it is used less and fats are used more readily.
Why do you keep saying things that are false? Substrate utilization. It gets mentioned only about 100 times per day. There is no "first this then that".5 -
Exactly and that is the key point that gets ignored by keto advocates. FTR, I have nothing against others doing keto for whatever reason they choose. I have no interest in doing it. What does bother me though is the use of this kind of misinformation and myth to advocate for keto. Use facts please. Because....physiology.I've done quite a bit of research into Low Carb lifestyles in the past year, which lead me to do it.
Our bodies burn carb/sugar for energy before anything else we consume. Then Proteins (because what our body doesn't digest, turns to sugar) and lastly Fat.
What is posted here is not accurate. Particularly the part about burning carbs before anything else. That is a low carb myth that the scientific date does not support.
Our bodies are alternating between energy substrates all day long. Fat and glucose are being burned all day. Protein is converted to glucose via gluconeogenesis only in the absence of enough carbs only.
All energy substrates are converted to fat in an energy surplus for future use. No energy substrate is converted to fat in an energy deficit. It still all comes down to calories in/ calories out.
I think it was fairly accurate. If you eat carbs, stabilizing blood glucose levels is a priority for the body for a while. Carbs are dealt with first - they are converted to energy the quickest.
Fats can be used first but generally in a fat adapted body - in someone who is normally using fat as the primary fuel source.
I agree that protein is not converted to glucose often. It is seen in people in the first days of a ketogenic diet when carb intake is low, but then it is used less and fats are used more readily.
With all due respect, it is not accurate. At rest or in low activity states the body's primary fuel substrate is fatty acids. This include anything from sleep to a sedentary state to low intensity activities, the states we are in for the majority of a day!
From Clinical Nutrition ESPEN (full link will be at the bottom.
"The average resting RQ of 0.82 thus reflects that the human body derives more than half of its energy from fatty acids and most of the rest from glucose"
As exercise intensity increases, the mix changes toward more glycogen utilization. Why this myth about glucose being depleted first before fats utilization is perpetuated I don't understand. But the actual science does not support this at all.
http://www.clinicalnutritionespen.com/article/S1751-4991(11)00006-0/fulltext
Spot on. Vast majority of the time it's a mixture of fuels, in parallel not series....
My VO2 max test showed I was fuelling from a majority of fat up to a HR of 130bpm - that's my personal 50/50 point of fat/carb use. From there upwards carbs provided the majority.
Plus the myth about needing to be fat adapted to burn fat. You can become better fat adapted for exercise through diet or training but it's not a yes/no switch.
PS: I fuel primarily from fat up to about 120.
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I've done quite a bit of research into Low Carb lifestyles in the past year, which lead me to do it.
Our bodies burn carb/sugar for energy before anything else we consume. Then Proteins (because what our body doesn't digest, turns to sugar) and lastly Fat.
What is posted here is not accurate. Particularly the part about burning carbs before anything else. That is a low carb myth that the scientific date does not support.
Our bodies are alternating between energy substrates all day long. Fat and glucose are being burned all day. Protein is converted to glucose via gluconeogenesis only in the absence of enough carbs only.
All energy substrates are converted to fat in an energy surplus for future use. No energy substrate is converted to fat in an energy deficit. It still all comes down to calories in/ calories out.
Bingo. The people who don't believe this need to read up on the Krebs cycle.
https://www.nature.com/scitable/topicpage/nutrient-utilization-in-humans-metabolism-pathways-142340293
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