Can I, Should I still have fruits? Rice?
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Posts: 63 Member
I know fruits are going to be better for me than Mcdonalds or something from the Gas Station before work and for breakfast but I'm really trying to hit my micro numbers and it seems like if I start my day off with fruit, even though low calorie, ramp up the carb %. Same with Rice. I love having a cup of rice with chicken as my go to because it is a ton of food, low calorie and fills me up but that carb number is the killer. Am I whining and I'm fine with a high number? I honestly have no idea and need advice or maybe some substitutions to help or even check my numbers and educate me if I'm off or wrong, I'll take all the advice I can get. Thanks in advance!!
Metrics to help if needed
37
#238
6' 0
BMR ~2027
Kcal / TDEE ~2432
Deficiency ~1932
Protein 30%
Fat 35%
Carbs 35%
Metrics to help if needed
37
#238
6' 0
BMR ~2027
Kcal / TDEE ~2432
Deficiency ~1932
Protein 30%
Fat 35%
Carbs 35%
0
Replies
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First - carbs are not de debil! They WILL NOT keep you from losing weight (as long as your total calories are less than your maintainence calories).
Second - about the macros:
Protein - is a minimum, I always try to go over my protein goals. Vary the protein source to get a good mix of aminos.
Fat - we need a minimum amount of fat in our diets to function and process certain vitamins. I believe the amount is something like .5 grams per kilo of ideal body weight (usually around 50-60 grams per day for someone your size).
Carbs - get a good varied selection of carbs and use them to fill out your calorie goals (after the protein/fat has been accounted for).
Going outside your desired percentages (again, as long as the calories are kept in line) will also not derail fat/weight loss. It is ok to have days where you eat more carbs and less fat or protein. The big key to the process is to find a way of eating that you can maintain, that satisfies you and results in safe and sustainable weight loss.10 -
So I should focus more on the caloric deficit than I am the Percentages?6
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Great minds and all that!2
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I know fruits are going to be better for me than Mcdonalds or something from the Gas Station before work and for breakfast but I'm really trying to hit my micro numbers and it seems like if I start my day off with fruit, even though low calorie, ramp up the carb %. Same with Rice. I love having a cup of rice with chicken as my go to because it is a ton of food, low calorie and fills me up but that carb number is the killer. Am I whining and I'm fine with a high number? I honestly have no idea and need advice or maybe some substitutions to help or even check my numbers and educate me if I'm off or wrong, I'll take all the advice I can get. Thanks in advance!!
Metrics to help if needed
37
#238
6' 0
BMR ~2027
Kcal / TDEE ~2432
Deficiency ~1932
Protein 30%
Fat 35%
Carbs 35%
If you are trying reduce your carbs you can switch out rice for quinoa, which is lower carb and calorie per cup, and also has some protein. Strawberries and raspberries are fairly low carb fruits - if you want to start you day with fruit they are easy to blend into drinks.3 -
You all are amazing and I appriciate the help!2
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I want to add something to my previous post - and this is not aimed at the OP in any way - it just blows my effing mind that we have a diet industry that has created so much confusion and propigated so much mis-information that a person would actually need to ask a question like "can I eat this incredible piece of nature's bounty that is packaged with all kinds of goodness and still lose weight"... just dayum!!!12
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I agree! I think if you can eat fresh unprocessed food as much as possible and try to avoid sugar, as in the white stuff people load into everything, I think you will be fine! Also a little of what you like keeps you motivated I think if you are too strict it puts you off and you can give up. Well done and keep it going!2
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I agree! I think if you can eat fresh unprocessed food as much as possible and try to avoid sugar, as in the white stuff people load into everything, I think you will be fine! Also a little of what you like keeps you motivated I think if you are too strict it puts you off and you can give up. Well done and keep it going!
This isn't even remotely related to what OP asked nor is it relevant to losing weight.8 -
All I will add is weigh that fruit on a kitchen scale and log it. Accurate calorie counting is very effective.
Kitchen scale = $20 ,
The diet industry = $71 billion for the US alone in 2020.
And the kicker is, the kitchen scale is more effective. You just have to use it.7 -
I eat WHITE rice daily and fruits as well. What matters overall is calories if weight loss is your goal. Get in your RDA's in macro/micro nutrients and if there's calories left over, then eat whatever.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Rice and fruits are just fine!
In fact, I'm probably going to be a wild woman sometime this weekend and make rice with pineapple in it! Lol
ETA: and actually, depending on what you choose from McDonald's or the gas station, some of their breakfast options can be decent on calories and an excellent protein hit!
Sometimes I want an Egg and Cheese McGriddle, which is about 360 calories, 13 grams of protein, and keeps me full for quite awhile.4 -
I didn't mean to come off like "Yea, never eating fruit and rice again" I guess my main question was that I felt like I was focusing on the wrong things and seeing them differently as mentioned about as they were bad things, which I clearly was by being too concerned with the carb/fat numbers than I was the deficiency.
I'm pretty ignorant when it comes to a lot of this, hence why I asked. I have failed too many times because I was frustrated and didn't ask for help (Like I'm doing now) and quit on myself. Trying for that to not be the case this time.
Also, You won't offend me if you are helping me. I'm here to learn and succeed so i'll take every grain (rice joke :P) of information you all have, good and bad!13 -
dragon_girl26 wrote: »Rice and fruits are just fine!
In fact, I'm probably going to be a wild woman sometime this weekend and make rice with pineapple in it! Lol
ETA: and actually, depending on what you choose from McDonald's or the gas station, some of their breakfast options can be decent on calories and an excellent protein hit!
Sometimes I want an Egg and Cheese McGriddle, which is about 360 calories, 13 grams of protein, and keeps me full for quite awhile.
Mmm, pineapple fried rice...
Also the classic Egg McMuffin is not terrible nutrition-wise, it's like 290cal and has an almost perfect carb/fat/protein breakdown. Like, you could certainly do worse.5
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