LA Weight Loss - How much carbs can we consume and still lose weight




dawn7672
01-06-2006, 05:39 PM
Hi everyone, I'm inputting my info regarding my meals into fitday and noticed that most of my calories are coming from carbs. I'm not consuming alot of breads, but I'm not sure if this is bad or good:?: If anyone can help, I'll truly appreciate it.:)


Sheila53
01-06-2006, 05:48 PM
Carbs aren't the enemy. You lose weight when you burn more calories than you take in. With that said, to stay healthy, it's important to eat good carbs, which are fruit, vegetables and whole grains. If you're exercising a lot, particularly weight training, then getting more protein is important plus it will help you feel full longer (as will good fats like avocado, olives, etc.). Avoid processed carbs, which can wreak havoc with your blood sugar and cause you to crave more food.

dawn7672
01-06-2006, 05:58 PM
Thanks Shelia53, I get most of my carbs from fruit, I have a protein shake every morning after a workout for breakfast, I try and consume around 40-80g of protein/day, I've been doing good with that. I don't like vegetables too much, but have incorp. baby spinach in with my romaine lettuce to add more veggies and help with the extra vitamins. Thanks for the quick response. I workout at curves 3 days/wk and do exercise videos and hand weights, as well as walking videos.


LLV
01-06-2006, 06:08 PM
Like I just said in another thread - carbs don't make you fat, excess calories make you fat.

;)

Glory87
01-06-2006, 06:16 PM
When I decided I wanted to be healthier and lose weight, I looked at how I ate normally. I didn't eat a lot of meat, my meals at night were usually pretty vegetarian. I ate a lot of pasta, a lot of stir fries/curries over brown rice, a lot of soups with bread on the side and a lot of quesadillas. These were the foods I liked and enjoyed having for dinner.

I knew that I could never stick to any sort of diet long term that did not include these foods on a regular basis. So, I looked at how I normally ate and decided to eat the same thing, just healthier versions.

1. I switched (as much as possible) from "white" carbs to more complex carbs. That meant sweet potatoes instead of white potatoes, whole wheat pasta intead of white pasta, brown rice instead of white rice and whole wheat tortillas and whole grain breads (carefully reading labels to ensure the first ingredient said "whole grain").

2. I looked at serving sizes. It was kind of a shock to realize how small a serving of 2.0 oz of pasta was. I used to eat a HUUUGGE plate of pasta with some sauce. Now I eat a single serving of pasta with a ton of healthy sauce and sometimes a salad on the side. Instead of eating 5 slices of sourdough bread with soup, I now have 2 pieces of chewy whole grain bread. I measure out the brown rice that I eat with stir fries. I am now aware of how much I am eating.

3. I made changes I could stick with. I add spinach leaves to pasta sauce, I cook with less butter/oil, I try to eat a wide variety of fruits/vegetables every day. I imagine my plate divided into quarters. 1/4 for carbs, 1/4 for protein, 1/2 for veggies.

4. I completely gave up crap. Packaged baked goods (home made treats are still okay, in limited amounts), chips, crackers (unless they are whole grain), white bread, fast food, sugary stuff (chocolate still okay, in limited amounts), pretty much all packaged foods (as much as possible).

In my experience, eating carbs didn't stop me from losing weight in any way. I ate several servings of fruit every day, I ate sandwiches, I ate toast, I ate brown rice, quesadillas, I ate a TON of sweet potatoes.

Now that I've reached my goal weight, I still eat exactly what I ate when I was losing weight, I just allow myself more calories a day. I picked something I could stick with - can you live a life without carbs? ;)

mousie
01-06-2006, 07:11 PM
My body is extremely sensitive to "simple" carbs. Bread, cake, sugary desserts, potatoes, pasta--my blood sugar spikes, I get a quick crash, and I fall asleep.

That being said, I don't avoid carbs. Yes, I do avoid THOSE kinds of foods, but I eat lots of veggies, the occasional fruit, I have protein shakes with skim milk. I get lots of fiber (from the veggies). I have noticed that the weeks that I have lost the best I've had fewer than 60 grams of carbs a day (that's 3 cups of milk, 3 cups of leafy veg, and ~5 servings of non-starchy veggies).

So I have "cut out" a food group--the useless group. ;) There's really no nutritional value in bread that you don't get much better in veggies. Of course, it helps if you like veggies a lot. ;)

annk
01-06-2006, 07:32 PM
So many people think low-carb diets are the way to go and I just don't see it. The problem is that when we think about carbs, we usually think about the ones made up with simple sugars (white bread, candy, cookies, cake, etc). Bread, pasta, rice and lots of other carbs are good for you; they're the body's fuel. I can't believe so many people thought the Atkins diet was revolutionary when it's really nothing new: eat less junk, lose weight. Okay, end rant!

That said, you can still eat "bad" carbs every now and then, just be sure that most of your calories are coming from the wholesome choices. And don't underestimate the power of protein, fiber and water!

Have a great weekend, everybody!

Ann :)

PhatPhoenix
01-06-2006, 08:22 PM
I've lost 31lb since July eating a diet that is 60% carbs. It's all good stuff - from fruit and veg, and the weight may have come off slower than if I was low carbing but I know it's genuine fat loss and gone for good, as I can live without fat in my food - quite happily thankyou - but I could never have sustained forever a diet with no bread or whatever fruit and veg I fancy! I do eat spuds - low fat oven chips (french fries), or baked potatoes. I hate rice so that's no loss. I eat bread most days - and pasta occasionally. Both wholemeal.

I think the low carb thing is dying away now - or it is in the UK.

dawn7672
01-06-2006, 09:04 PM
Thanks everyone for the wonderful replies. I try and keep my meal plan as portioned as possible. I'm not a big veggie eater, nor do I care for meat that much. The bread I learned to reduce along time ago. When I do eat a sandwich ,It's with whole wheat, or the flatout breads(multigrain has 14g of fiber in it),I try and make sure that I'm within the limits of everyday eating. I eat cereals hi in fiber, but the carbs are hi as well, but I believe that it will balance out. I'm having some problems with just knowing that I'm doing the right thing all the time. It's easy to continue eating what you think is good for you, only to find out later that you have to change it. I make sure I get enough protein in and fiber(if it kills me). I'm glad I have all my new friends here to keep me heading in the right direction, DOWN! Thanks, you all are beautiful people.

luey
01-06-2006, 09:10 PM
I get about 60% of my calories from carbs, according to Fitday. I've never worried about it - I'm more concerned about fat intake. But if you're that worried, the advice already given about switching to more complex carbs seems good.

Honestly, I eat whatever I want - I just eat a very small amount. I realize that approach doesn't work for everyone. I pay far more attention to the Fitday function "are you buring the calories you eat?"

noniesmom
01-12-2006, 12:09 AM
What is fitday?
Thanks,
Jen

angel-eyes
01-12-2006, 12:52 AM
Fitday is a website that is a free daily journal for you to log in your activities and food. Once you enter your foods for the day, it breaks it down into %'s of carbs, protein and fat (and total grams). So if you are trying to follow a 40/30/30 breakdown, it is very easy to see by the aid of a pie graph. You should try it out. I've been using it now for over a month and can't believe how easy it is and why I didn't start it before!!

Yogini
01-12-2006, 01:06 AM
My body is extremely sensitive to "simple" carbs. Bread, cake, sugary desserts, potatoes, pasta--my blood sugar spikes, I get a quick crash, and I fall asleep.

That being said, I don't avoid carbs. Yes, I do avoid THOSE kinds of foods, but I eat lots of veggies, the occasional fruit, I have protein shakes with skim milk. I get lots of fiber (from the veggies). I have noticed that the weeks that I have lost the best I've had fewer than 60 grams of carbs a day (that's 3 cups of milk, 3 cups of leafy veg, and ~5 servings of non-starchy veggies).

So I have "cut out" a food group--the useless group. ;) There's really no nutritional value in bread that you don't get much better in veggies. Of course, it helps if you like veggies a lot. ;) Well said! I don't do dairy but I eat a lot like you describe and have cut out "useless" foods as well. If it's not nutritious, why eat it?

Also, Mousie, I'd like to invite you to my Plus-Sized Yoga class in North Park :)

mousie
01-12-2006, 11:37 AM
Well said! I don't do dairy but I eat a lot like you describe and have cut out "useless" foods as well. If it's not nutritious, why eat it?

Also, Mousie, I'd like to invite you to my Plus-Sized Yoga class in North Park :)
Oooooh, give me more info. :) When where how much? Can you OM me please? Thanks!

Okay, I'm editing, I SWEAR I did NOT intentionally just ask you to "OM" me! I SWEAR it was a typo! :lol: PM! I meant PM, but OM is SOOOOOOO appropriate!! :LOL

LaDean
01-13-2006, 09:12 AM
if your debetic you have to watch the carbs for sure. more then sugar really. or this i was told this year just finding out i was one. have a good day to all. LaDean

JustJuneBug
01-17-2006, 08:52 AM
so what is the average amount of carbs (not percentage) you guys are taking in per day?

srmb60
01-17-2006, 09:51 AM
I try for 40% of calories from carbs. I said I try. It's easier said than done. I've heard good results from 40-60 %.

jillybean720
01-17-2006, 09:59 AM
so what is the average amount of carbs (not percentage) you guys are taking in per day?
You really have to go by percentage because everyone is at a different calorie level. For example, 200g of carbs on my 1900-calorie diet would be WAY different from 200g of carbs on a 1200-calorie diet. In any case, the number (be it grams or percentage) is practically irrelevant--what counts is calories in vs. calories out. Limiting your carbohydrate intake is not magically (or at least, not healthfully) going to make you lose weight. "Good" (complex) carbohydrates contain many nutrients we NEED to survive.

The ones you should avoid are those that are extremely processed--white flour, white pasta, white rice, white bread (noticing a trend?), refined sugar, etc. However, whole-grain products and natural sugars (such as those found in low-fat dairy, fruits, and veggies) are very healthy for your body and don't typically need to be limited as long as you are within your caloric intake range (unless you have been told otherwise by a doctor for diabetes or any other special condition). Some people try to avoid carbs because they trigger the desire to eat MORE carbs, but if this isn't the case for you, then I wouldn't worry about it.

I try to follow the American Heart Association guidelines. They suggest 4+ fruits and 4+ veggies each day in addition to AT LEAST 6 servings of whole grains. What they stress is to keep your fat intake to 30% or less (with 10% or less coming from saturated fats). Of course, I can't find it now, but I know I have also read from the AHA that they recommend that you keep your protein intake to 20-30% of your total, and that if you lower your protein or fat intake, you should INCREASE your carbs to compensate, NOT increase your protein.

From the AHA website (available at http://www.americanheart.org/presenter.jhtml?identifier=11234):

Most Americans already eat more protein than their bodies need. And eating too much protein can increase health risks. High-protein animal foods are usually also high in saturated fat. Eating large amounts of high-fat foods for a sustained period raises the risk of coronary heart disease, diabetes, stroke and several types of cancer. People who can't use excess protein effectively may be at higher risk of kidney and liver disorders, and osteoporosis.


High-protein diets don't provide some essential vitamins, minerals, fiber and other nutritional elements. A high-carbohydrate diet that includes fruits, vegetables, nonfat dairy products and whole grains also has been shown to reduce blood pressure. Thus, limiting these foods may raise blood pressure by reducing the intake of calcium, potassium and magnesium while simultaneously increasing sodium intake.

I know no one here really said they were on a low-carb or high-protein diet, but just in asking how many carbs are good, it's apparent that the Atkin's-type hype is far too widespread, IMO :dizzy:

JustJuneBug
01-17-2006, 10:03 AM
oh i am very aware of the bad carbs. i dont eat those and havent in forever. every once in a while i allow myself a small fry or a tortilla or two (living in Texas you cant get by that really)...i was just curious what most people had in their diets.

i am not trying (persay) to lose weight anymore, but if it happens so be it..there are a few stray pounds i wouldnt be sad to see go. the weight i gained from my thyroid going MIA was lost by lots of exercise and eating right. And the meds helped too, and i have to be on those the rest of my life but i have gotten use to it somewhat.

JustJuneBug
01-17-2006, 10:05 AM
I try for 40% of calories from carbs. I said I try. It's easier said than done. I've heard good results from 40-60 %.

going back on fitday and looking at my days (which have only been a few since i just started), my % is anywhere from 48 - 58%

srmb60
01-17-2006, 10:36 AM
So you're probably doing just fine.
You'll hear lots of warnings about avoiding 'too high' protein but I can't find anyone to tell me for sure just what 'too high' is. BFL recommends 40% of calories as do lots of the Ladies Who Lift. I can do it, I have done it and have no adverse effects. And judging by how awesome some of those Ladies Who Lift are .... they're not suffering either.

JustJuneBug
01-17-2006, 10:41 AM
i actually have a hard time getting protein % over carb %...but doing fine keeping the bad fat % under control thats for sure.

i am surprised at what foods have fat in them? oatmeal? i would never have thought that. and its the plain old oatmeal, not the prepared fancy tasting ones either.. i am going to assume its good fat in there.

srmb60
01-17-2006, 11:04 AM
I hope so! I'm always surprised when I put my flaxseed in and see my fat % go up. I have to calm down and remember it's good fat!
I don't think I could do the protein over carbs without protein powder.
I'm going to try to have a "nearly perfect" day food today. I was thinking about starting a thread about it and touching base all day. What do think Junebug? Are ya game?

JustJuneBug
01-17-2006, 11:22 AM
i'm game...

srmb60
01-17-2006, 11:37 AM
OK great .... I think I started it in Support .... maybe called Challenge the perfect day?

JustJuneBug
01-17-2006, 12:48 PM
hmm..where is that? because i just looked from the main site and didnt see any Support forum....

jillybean720
01-17-2006, 12:55 PM
try here: http://www.3fatchicks.com/forum/forumdisplay.php?f=13

JustJuneBug
01-17-2006, 01:51 PM
thanks! i must be a bit blind today............