To Fit Day that is. I know a lot of you around here use it and I never really had the patience for it. But now as I am even becoming more obsessive with counting my calories and this whole weightloss thing in general I've given in and started using it. For now I will just be using the calorie part, not the fitness part because that really looked screwy to me.
Here's my question. I really like seeing that little circle graph with the protein/carbs/fats. What should I be aiming for percentage wise for each? Or gram wise I suppose. And how many grams of fiber is optimal? Thanks in advance. I know you will all have intelligent responses.
I'm not sure where all the intelligent folks are but I'll do my best. I'll be doing some financial stuff for a little while so if you have any problems, just let me know. I'm at the computer.
Percentages are pretty individual. 30/30/30 is good ... BFL calls for 40/40/20 ... you'll get a few different answers.
So we (and I know there's plenty of variances) should be eating how many grams of protein per day? And no more then how many grams of fat? And fiber? Thanks.
calories - 1800 (2000 if I work out)
protein - at least 100 grams a day, try for something with protein at every meal/snack
fat - at least 25% of healthy fat a day, (avocados, olive oil, peanut butter, trail mix, salmon). I actually find it very difficult to eat enough good fat every day, it's a daily challenge
Vegetables - 5 servings a day
Whole grains - 3 servings a day
low fat dairy - 2 servings a day
Fiber - no particular goal, I try to make sure that every grain I eat is "whole grain" (pasta, tortillas, bread, oatmeal, brown rice) and I've never had to track it specifically
Ummm Glory I am nowhere near maintenance. NOT EVEN CLOSE. So therefore I've been eating about 1000-1300 calories a day and if need be an extra 100 calories or so and that is made up of mostly low-fat proteins, like white meat chicken, fish, soy products like veggies burgers, fat free yogurt, and tons and tons of veggies.I don't eat much whole grains at all. I'm not at all concerned that I'm not getting enough protein or too much fat. But just since I started doing Fitday, I was kind of curious to see what was optimal grams wise and percentage wise.
I have had problems with insulin resistance so I try to stick close to the diabetic diet of 50/25/25 (c/p/f) but I skew a bit closer to 45/20-25/30-35. I think long term optimum for me would be 50/20/30 - I dont do a super low cal diet, so 20% protein should be plenty for me.
Fiber I aim for minimum of 30 g closer to 35 (which, since all of my carbs are from veggies, whole grains and some fruit, is easy)
30% of 1500 would be 450 cals which would be 112.5 g of protein or carbs. (sorry Susan...had to put that in...) on the other hand 30% of 1500 would be only 50g of Fat.
I've gone and done it..I've succumbed.
