I am new to the watching what you eat idea, and need some help on how to judge what ratio of macronutrients I'm eating. I don't gain weight, never have, and have always been able to eat whatever I want, which did include a ton of sugar, butter, and refined flour (read: baked goods, candy, bread, butter, dairy, etc.; pretty much I have a HUGE sweet tooth). I have also always been physically active, which helped me maintain my weight, skating, swimming, lifting, hiking, etc. My problem has always been how to get the last irritating layer of fat off my belly; it's not a lot, but I know it's the bad eating that sabotages me. So, I'm committing to eat a better mix of food, I have pretty much stopped sugar and refined goods since I started this program (3 weeks), and I have been adding whey protein once or twice a day, more veggies, more fruits. But I don't know how to calculate what ratio I'm getting of things. I hate having to measure and count calories, and also I get confused about what count as carbs. My idea of healthy meal was always some meat (protein), some kind of starch/grain like rice, noodles, potato (carbs), and some kind of veggie (veggie category?), and my fat would be from butter on the potato or noodles, cheese (on anything), and baked goods.
So how do I tell what my ratio is now? Do I have to know the carb/protein/fat content in grams of everything I eat, and keep track of it all day? As well as count the calories? It seems so complex to do that.
Also, since starting this program, eating what I think is healthier 5 times a day as Lou recommends, in the quantities (basically) Cassandra recommends, I seem to be hungry all the time! Help!
at first you have to measure everything (at least I did) but then after a couple weeks you kinda get a handle on the calories/nutritional info for the stuff you're eating. I have anywhere from 5 to 7 meals a day depending on my schedule, and I'm not starving at all. I wonder once you count everything up if you'll find you're at a calorie deficit. Portion control was the biggest learning curve for me.
p.s. there are starchy veggies (white potatoes, yams, sweet potatoes, corn, plaintains, etc.) that are way heavy on the carbs, and there are non-starchy veggies (broccholi, cauliflower, etc.) that are very low in carbs. I will often substitute a starchy veggie for my carb at dinner (not white potatoes tho since they're a fast carb and I work out in the morning).
Track your intake online at a free site like fitday.com and it figures out all the macros for you.
Ok, this was a FANTASTIC site. Thanks so much, Miss Jane! It's kind of a pain to enter every single food I ate today, but I think I got them all, and it will get easier over time as I put my standards in there custom. And the breakdown with the pie charts is exactly what I needed to see where I am.
And guess what? I'm pretty much right on where I should be; I'm at fat 30/carbs 35/protein 35. And I did figure out that I am probably running at a deficit, which is why I'm always hungry. I think I'll add another snack, a little higher in carbs.
I think the standard formula in the book for figuring out calorie allotment was off for me; when I worked the numbers, I came up with 1675 on non workout days, and 1900 on workout days, which seemed really low just by gut instinct, and I think I was right.
Thanks again for the site. Everyone should try this, it's great.
I don't like to track either, but using an on-line tracker for a few weeks helped me get an idea of what I needed to eat to stay within my preferred ratio. Now, I have a general outline in my head of what I'm going to eat at what time, and then substitute in whatever fits (i.e. afternoon snack is always fruit and protein, today it's a pear and mixed nuts, tomorrow it may be grapes and string cheese) Also, if you stick to eating clean (as hard as that can be for us people with a sweet tooth!) you'll find that you crave the baked good sweets less. I am actually really good at passing up doughnuts now, I just don't want them - this was completely unheard of 6 months ago!
Also, if you stick to eating clean (as hard as that can be for us people with a sweet tooth!) you'll find that you crave the baked good sweets less. I am actually really good at passing up doughnuts now, I just don't want them - this was completely unheard of 6 months ago!
I agree with this totally; I already can pass up the sweets in the breakroom at work. Last week there were doughnuts and two cakes there, and I didn't even feel tempted to have a bite. I think it's because I have my goals in the forefront of my mind all the time, and I know I have my healthy snacks in the fridge beside all the cake! But, I did eat quite a bit of birthday cake when it was my son's 8th two weeks ago. . .but I knew I was going to and had allowed it, it wasn't a "slip-up".
Nutrition Help, Please
Linear Mode
