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Ok, I'm having a bit of a problem. The ratio of carbohydrates to fats and proteins in my diet is not good. The dietician said that carbs should be about 50% of my intake - today it was more like 65%.

I ate

branflakes, a weetabix, 100ml soymilk, 20 raisins, a banana

a couple bites of dried pineapple

2 slices ww bread, 2 teaspoons hummus, cucumber, 4 cherry tomatos, 2 strips pepper, 2 lettuce leaves

9 cashew nuts and 20 raisins

baked potato, 1/2 a minipot of hummus (couple teaspoons), cucumber, 1/2 tomato, grated carrot, rocket, an apple

alpro vanilla soy desert pot

Should I remove some of this and replace them with other foods? I'm confused, but I know I need to get more protein in, without adding extra carbs. Tofu, perhaps? Or am I just the victim of fashionable carbohydrate paranoia?

Thanks for all the help - sorry to keep posting new threads!
 

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Carbs only 50%? No way. That's way too low. You need carbs for energy!

I consider my ideal ration to be:

25% fat

10-15% protein

60-65% carbs
 

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Quote:
Originally Posted by meatless View Post

Carbs only 50%? No way. That's way too low. You need carbs for energy!

I consider my ideal ration to be:

25% fat

10-15% protein

60-65% carbs
50% carbs is actually recommended if you are basically a 'slug'..meaning that you sit all day and sit all night until you go to bed and then do it all over again the next day.

If you are active these are my carb intake suggestions:

Sedentary - 50%

Moderately active - 55%

Active - 58%

Very Active (work & exercise) - 60-62%

As you are more active remember this....LESS PROTEIN!

Hmm..Why you may ask?

I have mentioned this so often on here, but here it goes again


Carbs are your NUMBER ONE source of energy....if you are active in your job and then exercise a few days a week at a good intensity you need good sources of energy..where does that come from? CARBS!

If you are active and your carbs are to low, then you will begin to use your PROTEIN sources as energy. These protein sources are LEAN MUSCLE. If you are using your protein sources as enery, then you will never be able to use them to build muscle.

You STILL need protein, but not as much as you think


Also, remember that one calorie of carbs has 4 grams in it

one calorie of protein has 4 grams and...

one caloire of fat has 9 grams...

this is important when you are trying to determine how much of each you need.

Example: (NOT A SUBSCRIPTION FOR ANYONE! JUST AN EXAPMLE!)

25 year old,active female with a goal of weight loss....currently 155, 4'10....

She is exercising 5 days a week...resistance training and cardio

She is put on a 1375 calorie nutrition plan (I hate the word diet)

Carbs - 60% = 825 calories / 206 grams

Protein - 25% = 344 calories / 86 grams

Fat - 15% = 206 calories / 23 grams

I highly recommend keeping track of grams throughout the day..it is much easier....

Attached is a spreadsheet that my clients recieve tokeep track.

Hopefully this makes sense ...


GOOD LUCK!!

Barry

FORGOT! MOST OF MY CLEINTS ARE WEIGHT LOSS CLIENTS. THAT IS WHAT I BASED THE ABOVE ON. IF YOU WISH TO GAIN OR MAINTAIN, THE FAT IS MORE AND THE PROTEIN LESS AND LOTS MORE CALORITES. SORRY FORGOT TO MENTION THAT.
 

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Quote:
Originally Posted by barrylove View Post

50% carbs is actually recommended if you are basically a 'slug'..meaning that you sit all day and sit all night until you go to bed and then do it all over again the next day.

If you are active these are my carb intake suggestions:

Sedentary - 50%

Moderately active - 55%

Active - 58%

Very Active (work & exercise) - 60-62%

As you are more active remember this....LESS PROTEIN!

Hmm..Why you may ask?

I have mentioned this so often on here, but here it goes again


Carbs are your NUMBER ONE source of energy....if you are active in your job and then exercise a few days a week at a good intensity you need good sources of energy..where does that come from? CARBS!

If you are active and your carbs are to low, then you will begin to use your PROTEIN sources as energy. These protein sources are LEAN MUSCLE. If you are using your protein sources as enery, then you will never be able to use them to build muscle.

You STILL need protein, but not as much as you think


Also, remember that one calorie of carbs has 4 grams in it

one calorie of protein has 4 grams and...

one caloire of fat has 9 grams...

this is important when you are trying to determine how much of each you need.

Example: (NOT A SUBSCRIPTION FOR ANYONE! JUST AN EXAPMLE!)

25 year old,active female with a goal of weight loss....currently 155, 4'10....

She is exercising 5 days a week...resistance training and cardio

She is put on a 1375 calorie nutrition plan (I hate the word diet)

Carbs - 60% = 825 calories / 206 grams

Protein - 25% = 344 calories / 86 grams

Fat - 15% = 206 calories / 23 grams

I highly recommend keeping track of grams throughout the day..it is much easier....

Attached is a spreadsheet that my clients recieve tokeep track.

Hopefully this makes sense ...


GOOD LUCK!!

Barry

FORGOT! MOST OF MY CLEINTS ARE WEIGHT LOSS CLIENTS. THAT IS WHAT I BASED THE ABOVE ON. IF YOU WISH TO GAIN OR MAINTAIN, THE FAT IS MORE AND THE PROTEIN LESS AND LOTS MORE CALORITES. SORRY FORGOT TO MENTION THAT.
Someone correct me if I'm wrong, but piratemoon was seeing a nutritionalist because of a low weight.
 

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Quote:
Originally Posted by tinydancer View Post

Someone correct me if I'm wrong, but piratemoon was seeing a nutritionalist because of a low weight.
I don't see where it mentions that in her post, unless I am missing it..

I also added a note at the bottom of my thread with an explanation.
 

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Quote:
Originally Posted by Keelin View Post

She didn't mention it in her post, but most of us are aware of it from her earlier posts.
Tinydancer is right.
So that would go with what I mentioned at the bottom of my thread......

To gain weight increase the fat content and simply ass more calories, but try to stick with the percentages of the macronutrients (fats/carbs/protein)
 
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