Carb intake.
sassy1fp
Posts: 24 Member
Okay, so naturally now that im taking my change of lifestyle serious w clean eating and excercise, my body is craving carbs. This morning I was fening for a bagel, which i happily did not deprive my self of. My question how much carbs should i be eating on 1, 500 Cal goal 1lb week, 120mim excercise a week?
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Replies
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you can eat as many or few carbs that you want as long as they fit your daily calorie goals. Personally, my carbs is in the 300-400g range (on a 2500cal a day intake, weight stable)5
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What did you get when you input your info for you goals on MFP? It defaults to 50% carb calories, but you can change that in 5% increments as long as you keep the total from Carb-Fat-Protein at 100%2
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Do you track macros? Have you tried MFP's default setup?
Btw, clean eating is such a vague term it's practically nonsense; worse still, is that it's restrictive for no good reason and thus supports an unhealthy relationship with food, it doesn't just set you up for an unhealthy diet with subsequent rebound overeating.
Btw2, your body doesn't really crave carbs, it's perfectly able to produce its own sugar from protein and fat. Carby foods are usually delicious, though, so it's only natural to crave them.11 -
Okay, so naturally now that im taking my change of lifestyle serious w clean eating and excercise, my body is craving carbs. This morning I was fening for a bagel, which i happily did not deprive my self of. My question how much carbs should i be eating on 1, 500 Cal goal 1lb week, 120mim excercise a week?
What's wrong with a bagel?
You don't need to eat 'clean' (whatever that means) just eat food you like in a deficit.
And some fruit and veg11 -
As long as you wash your hands before preparing and eating your food and you don't drop it on the ground or something, it is clean. Hopefully you have been eating clean your whole life!
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Normally u have take 1-2g of protein per # weight, add 30 g of fats, the rest of cal may be your carbs intake. Let calculate: 1g x your weight# x by 4 cal + 9 x 30, assuming your weight 150#, so it all comes to 870 cal. After subtracting 870 from 1500 u get 630 cal of carbs, equals to 157.5 g of carbs24
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Okay, so naturally now that im taking my change of lifestyle serious w clean eating and excercise, my body is craving carbs. This morning I was fening for a bagel, which i happily did not deprive my self of. My question how much carbs should i be eating on 1, 500 Cal goal 1lb week, 120mim excercise a week?
You can have as many carb-containing foods as you want, as long as that doesn't prevent you getting enough of essential nutrients like proteins, fats, fiber, micronutrients.
Strictly speaking, carbs aren't an essential nutrient, but some people definitely do better if they include carbs in their eating.4 -
gogetemrogue wrote: »As long as you wash your hands before preparing and eating your food and you don't drop it on the ground or something, it is clean. Hopefully you have been eating clean your whole life!
And even if you do drop it on the ground...the 5 second rule!8 -
You can track carbs in your food diary and it gives you a goal daily.1
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There are really only two reasons to limit carb intake. One is to avoid filling up your calorie target with low nutrition food, since many high carbohydrate foods contain little else but calories (potato chips, for example). The other is if you have a metabolic condition that can be helped by reducing carb consumption, like diabetes or hypoglycemia. Having type 2 diabetes myself, I find that my blood sugar is moving the right direction with my net carbs (fiber doesn't raise blood sugar) set at 20% or less of total calories... but that's an individual assessment to make. Not everyone is going to respond the same at the same levels. Even my own blood sugar is coming down more slowly at this percentage than it has in the past.13
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MarkusDarwath wrote: »There are really only two reasons to limit carb intake. One is to avoid filling up your calorie target with low nutrition food, since many high carbohydrate foods contain little else but calories (potato chips, for example).
Potato chips are mostly fat, they aren’t a high carb food. Baked potatoes would be a high carb food.20 -
crabbybrianna wrote: »MarkusDarwath wrote: »There are really only two reasons to limit carb intake. One is to avoid filling up your calorie target with low nutrition food, since many high carbohydrate foods contain little else but calories (potato chips, for example).
Potato chips are mostly fat, they aren’t a high carb food. Baked potatoes would be a high carb food.
You have a point. I consider them high carb because carbohydrates do make up over a third of the calories (36% for Wavy Lay's). They are an empty calorie food. Perhaps snack crackers and Hostess cakes would have been a better example.10 -
MarkusDarwath wrote: »crabbybrianna wrote: »MarkusDarwath wrote: »There are really only two reasons to limit carb intake. One is to avoid filling up your calorie target with low nutrition food, since many high carbohydrate foods contain little else but calories (potato chips, for example).
Potato chips are mostly fat, they aren’t a high carb food. Baked potatoes would be a high carb food.
You have a point. I consider them high carb because carbohydrates do make up over a third of the calories (36% for Wavy Lay's). They are an empty calorie food. Perhaps snack crackers and Hostess cakes would have been a better example.
Potato chips are a pretty good source of potassium, actually.4 -
MarkusDarwath wrote: »There are really only two reasons to limit carb intake. One is to avoid filling up your calorie target with low nutrition food, since many high carbohydrate foods contain little else but calories (potato chips, for example).
Not really. Potato chips are half fat -- they are high cal per volume because of all the fat.
Plain carbs like potatoes, sweet potatoes, lots of fruit, vegetables, whole grains are pretty high in nutrients and for many of us really filling.7 -
MarkusDarwath wrote: »crabbybrianna wrote: »MarkusDarwath wrote: »There are really only two reasons to limit carb intake. One is to avoid filling up your calorie target with low nutrition food, since many high carbohydrate foods contain little else but calories (potato chips, for example).
Potato chips are mostly fat, they aren’t a high carb food. Baked potatoes would be a high carb food.
You have a point. I consider them high carb because carbohydrates do make up over a third of the calories (36% for Wavy Lay's). They are an empty calorie food. Perhaps snack crackers and Hostess cakes would have been a better example.
Okay, but the word “carbs” does not mean empty calorie food or junk food. Fruits are high carb foods. Vegetables are high carb foods. Grains and beans and lentils are high carb foods. You don’t need to limit carbs just so you don’t fill your entire day with snack cakes. Some high carb foods may have little nutrients, but not most.
How many carbs you eat is up to you. Some people feel more satisfied eating lower carb, and some feel more satisfied eating higher carb.11 -
You all have good points. However, most people when they think 'high carb' their mind goes immediately to all the grain-based packaged foods, breads, pastas, dry cereals and cereal bars, that sort of thing. If someone is limiting their total carb grams, they are often more likely to make those grams count with things that are more nutritious, such as the vegetables and fruits.
I'm certainly not trying to say carbs are bad. What I am saying is that limiting carbs -can- help steer someone away from a lot of the high calorie, low nutrition convenience foods if they are having an issue with hitting their calorie goals but still being hungry or not getting enough other nutrients. When you get down to it, for the most part the high-carb nutritious foods we've talked about are relatively low in calorie density, which means that even if most or all of their calories come from carbohydrates, they still offer fewer grams of carbohydrates than a similar quantity of "junk" food.
This kind of veers into the whole "clean eating" thing. Generally speaking I consider the philosophy to be a bunch of woo, but to give credit where it is due, avoiding the packaged/convenience foods does tend to steer a person toward a diet with a higher nutritional density but lower caloric density. Limiting carbohydrate intake can have the same effect.
Also to note, when I say limiting, I'm not talking about extremes like keto diets with 20 grams or less per day. For myself, setting my carbs at 20% gives 124 grams per day (not counting fiber) at 2500 calories. I can eat all kinds of vegetables (if I cared to) and a fair amount of most fruits without threatening that limit. I cannot, however, eat a bunch of things like white bread and mac-n-cheese. I have to be much more careful about quantity with those.7 -
Non processed starchy carbs can be calorie dense. And nutritious. Packaged calorie dense foods like Mac and cheese, ice cream, cupcakes, or potato chips get a large portion of their calories from fat, often even more than from carbs.
Most "junk" processed foods are a highly palatable combo of fat and carbs. Perpetuating the myth that carbs are bad in an effort to steer people away from junk food isn't necessary. They just need to read labels and log accurately. It's really not that complicated, yet people post here every day confused about carbs instead of just logging and learning.
I eat around 200g of carbs a day on 1700 cals. Typically 25-50% of my diet is convenience foods. I usually hit my protein and fiber goals, and have been maintaining my weight loss for 2 years now. I do not struggle with hunger or cravings, in fact I often need to remind myself to have an extra snack to hit my maintenance calories.8 -
MarkusDarwath wrote: »You all have good points. However, most people when they think 'high carb' their mind goes immediately to all the grain-based packaged foods, breads, pastas, dry cereals and cereal bars, that sort of thing. If someone is limiting their total carb grams, they are often more likely to make those grams count with things that are more nutritious, such as the vegetables and fruits.
I'm certainly not trying to say carbs are bad. What I am saying is that limiting carbs -can- help steer someone away from a lot of the high calorie, low nutrition convenience foods if they are having an issue with hitting their calorie goals but still being hungry or not getting enough other nutrients. When you get down to it, for the most part the high-carb nutritious foods we've talked about are relatively low in calorie density, which means that even if most or all of their calories come from carbohydrates, they still offer fewer grams of carbohydrates than a similar quantity of "junk" food.
This kind of veers into the whole "clean eating" thing. Generally speaking I consider the philosophy to be a bunch of woo, but to give credit where it is due, avoiding the packaged/convenience foods does tend to steer a person toward a diet with a higher nutritional density but lower caloric density. Limiting carbohydrate intake can have the same effect.
Also to note, when I say limiting, I'm not talking about extremes like keto diets with 20 grams or less per day. For myself, setting my carbs at 20% gives 124 grams per day (not counting fiber) at 2500 calories. I can eat all kinds of vegetables (if I cared to) and a fair amount of most fruits without threatening that limit. I cannot, however, eat a bunch of things like white bread and mac-n-cheese. I have to be much more careful about quantity with those.
30 grams of dry cereal (Quaker Corn Squares or Life) gives me 30% of my iron RDA. I crumble a granola bar into my Greek yogurt every day for breakfast. Another 4% of my iron, as well as some fat and protein. Just had a quinoa-edamame-veggie pilaf for supper tonight. Besides the 76 grams of carbs, I got 21 grams of protein and 37% of my iron RDA. Not sure where the idea that grains and cereals aren't nutritious is coming from. Are they easy to overdo if you don't know what a portion should look like? Sure. But I don't get why they're being lumped in with "low nutrition convenience foods".10 -
That depends on what your long and short term goals are. Low carb, high fat diets like Paleo, Atkins, and Keto have helped many people shed weight. I am doing keto right now, and limit my carbs to under 25 net grams per day, and keep within my calorie deficit. I eat vegetables, meats, a bit of dairy, and healthy fats like butter and coconut oil. In the first three weeks I lost 14 pounds. Carbs do not need to make up a large portion of our diets unless we choose to consume them.1
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True enough. I'm vegetarian; most of my protein has carbs in it. (And I don't find fat especially satiating, so there's that.) I just take issue with grains, pastas, etc. being conflated with 'junk' foods.7
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What carbohydrates can i eat that keeps me full for a longer period of time?
I love bagels but get hungry an hour after i eat one.0 -
karintalley wrote: »What carbohydrates can i eat that keeps me full for a longer period of time?
I love bagels but get hungry an hour after i eat one.
What foods are satiating is going to vary from one person to the next. I personally find higher-fiber, eaten with at least a little fat and protein, to be most satiating. Like a baked potato with a some full-fat greek yogurt.2 -
karintalley wrote: »What carbohydrates can i eat that keeps me full for a longer period of time?
I love bagels but get hungry an hour after i eat one.
As lynn said, it varies from person to person, so you will need to experiment. I find beans, potatoes, and white rice most filling. For snacks I find apples most filling, although many here find they make them hungrier! Shows how differently people respond to food.3 -
karintalley wrote: »What carbohydrates can i eat that keeps me full for a longer period of time?
I love bagels but get hungry an hour after i eat one.
carbs don't really keep me full. protein and fat for me.2 -
Eat 1– 1.5 grams of Carbs Per Pound of Bodyweight Daily
● If you're a hard-preparing female, carbs ought to involve 30%– 40% of your day by day caloric admission. Holding back on sugars — a large portion of which should originate from moderate processing sources, for example, dark colored rice, grains, oats, veggies, and yams — can really make you lose muscle. Carbs shape muscle glycogen, the fuel for strenuous preparing, and when these stores are exhausted the body swings to its own fit tissue for fuel. Devour 1– 1.5 grams of carbs per pound of bodyweight; for a 125-pound lady, that is 125– 187 grams. Decrease your admission as the day advances (see No. 9) and devour the dominant part of these carbs.16 -
amiewalanstephen wrote: »Eat 1– 1.5 grams of Carbs Per Pound of Bodyweight Daily
● If you're a hard-preparing female, carbs ought to involve 30%– 40% of your day by day caloric admission. Holding back on sugars — a large portion of which should originate from moderate processing sources, for example, dark colored rice, grains, oats, veggies, and yams — can really make you lose muscle. Carbs shape muscle glycogen, the fuel for strenuous preparing, and when these stores are exhausted the body swings to its own fit tissue for fuel. Devour 1– 1.5 grams of carbs per pound of bodyweight; for a 125-pound lady, that is 125– 187 grams. Decrease your admission as the day advances (see No. 9) and devour the dominant part of these carbs.
just out of interest, what is a 'hard preparing female'????8 -
For me it's a proper bread, a good amount of pasta or rice that keeps me full. Fats or protein doesn't work for me, plus they make me tired during daytime. Like said above: everybody is different.0
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MarkusDarwath wrote: »You all have good points. However, most people when they think 'high carb' their mind goes immediately to all the grain-based packaged foods, breads, pastas, dry cereals and cereal bars, that sort of thing.
I think most people think about potatoes, sweet potatoes, rice, and pasta, and probably bread, none of which are typically eaten alone or necessarily low nutrient and as for calories what you eat with them is what matters -- a pasta meal with lots of veg, a little olive oil, and lean meat (for example, shrimp) is a different meal than pasta carbonara, and the pasta itself plays no role in the difference.If someone is limiting their total carb grams, they are often more likely to make those grams count with things that are more nutritious, such as the vegetables and fruits.
My observations are that this is not always true, and focusing on nutrition is probably better for most than focusing on "carbs." (I do think some do better on lower carb diets and that getting more protein can help others. Beyond that, I'd focus on the nutrient density of an overall day, and point out that many of the most nutrient dense foods are primarily carbs.)I'm certainly not trying to say carbs are bad. What I am saying is that limiting carbs -can- help steer someone away from a lot of the high calorie, low nutrition convenience foods if they are having an issue with hitting their calorie goals but still being hungry or not getting enough other nutrients. When you get down to it, for the most part the high-carb nutritious foods we've talked about are relatively low in calorie density, which means that even if most or all of their calories come from carbohydrates, they still offer fewer grams of carbohydrates than a similar quantity of "junk" food.
Most (not all) "junk" foods are half fat, half carbs, so I don't see the point of focusing on them as "carbs" or scare-mongering about carbs. You'd get the same result limiting fats, but I think focusing on that isn't a great idea either, for the same reason.
And not everyone has 2500 calories on a deficit. At a 1500 g limit, 20% carbs would be 75 g, and I know when I did keto (as an experiment) trying to stick to about 60 total was hard just eating avocado, vegetables, and nuts, plus a bit of dairy. So 75 g would mean one additional piece of fruit or a small amount of potatoes, probably, when a healthful diet could easily include many more carbs -- oats or more fruit at breakfast, some legumes, sweet potato, plus all the veg and some nuts and dairy.
NOT saying 20% is wrong for you, but focusing on cutting carbs vs. a nutrient-dense overall diet that is pleasurable and satisfying and sating to YOU seems to me the wrong approach. Lower carbs may be helpful for some, but certainly not all.4 -
karintalley wrote: »What carbohydrates can i eat that keeps me full for a longer period of time?
I love bagels but get hungry an hour after i eat one.
Like others said, depends on the person, so experiment.
Bagels (bread in general) aren't filling for me. But most starchy carbs when eaten with protein and fat are, even if the starchy carbs make up most of the meal -- oats and potatoes and pasta (weirdly, since it's basically the same as bread) all work.
Beyond that, fiber is filling for me, so beans and lentils are foods I find super filling, and vegetables always make a big difference (and unlike many here I find plain cooked vegetables quite filling, and same with fruit).0 -
MarkusDarwath wrote: »You all have good points. However, most people when they think 'high carb' their mind goes immediately to all the grain-based packaged foods, breads, pastas, dry cereals and cereal bars, that sort of thing. If someone is limiting their total carb grams, they are often more likely to make those grams count with things that are more nutritious, such as the vegetables and fruits.
I'm certainly not trying to say carbs are bad. What I am saying is that limiting carbs -can- help steer someone away from a lot of the high calorie, low nutrition convenience foods if they are having an issue with hitting their calorie goals but still being hungry or not getting enough other nutrients. When you get down to it, for the most part the high-carb nutritious foods we've talked about are relatively low in calorie density, which means that even if most or all of their calories come from carbohydrates, they still offer fewer grams of carbohydrates than a similar quantity of "junk" food.
This kind of veers into the whole "clean eating" thing. Generally speaking I consider the philosophy to be a bunch of woo, but to give credit where it is due, avoiding the packaged/convenience foods does tend to steer a person toward a diet with a higher nutritional density but lower caloric density. Limiting carbohydrate intake can have the same effect.
Also to note, when I say limiting, I'm not talking about extremes like keto diets with 20 grams or less per day. For myself, setting my carbs at 20% gives 124 grams per day (not counting fiber) at 2500 calories. I can eat all kinds of vegetables (if I cared to) and a fair amount of most fruits without threatening that limit. I cannot, however, eat a bunch of things like white bread and mac-n-cheese. I have to be much more careful about quantity with those.
Just because people "think" something doesn't mean that they are right.4
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