I need a little help here. I calorie count and it has served me well so far BUT I am at the point that I want to eat healthier. I have been eating veggies and watching my portions but I know I need to eat healthier. I have an addiction to sugar/candy. I have it daily. I want to get away from this and get to the point that candy or sweets is a treat and does not have to be apart of my daily allowance. Anyway, I have gotten pretty far. I have gained a little weight back and I need to refocus. I am currently at 225. I need to lose 45. I took a good look at myself and I know I could look better. As far as toned. I want to start a more aggressive workout plan. I wan tto conserve my muscle mass. Anyone know themselves or a website that I can look to for enlightment. I need to know how much protein I should eat (what types) carbs (types) fats and all that good stuff. I get confused with the 40/30/30.
It's generally 40% carbs from whole grains, veggies and fruit 30% fat from healthy fats-the unsaturated ones, canola and Extra virgin olive oils, plus the fats in veggies like avacodos and 30% protein from less fatty cuts of red meat, eggs, chicken, tofu, beans etc.
Set up a Daily Plate. Enter in all your info and it'll tell you what your body needs. You can look at charts and see where your at for the week and where you need to improve. Do some double checking on other sites for accuracy. And it has a pie chart that shows you your percentages (40/30/30). You dont have to do it! Yay!! It will also track your sugar and sodium intake, once you see it in black and white it might help you stop eating all that sugar. Good luck!
40/30/30 is also the Zone diet. You might want to get out Barry Sears' book. It does a lot to explain this program.
I try to have these ratios, but end up closer to 45/23/23
I have been successful with 55% Carbs, 20% Protein and 25% Fat.
Almost all plans will recommend 30 or less for Fat since this is the FDA recommendation but how much Carbs and Protein is more tailored to your personal needs. The are successful dieters with every combination. Find what works for you.
My plan is a little close to the Runners Diet which is 50/25/25. Here is a link to Runners World
I use Lean Cuisine's free meal planner. It tracks Protein / Fat / Carbs /Fiber/Vitamins The site gives a very detailed readout, compared to the mayo clinic. Many foods are already pre-loaded, but you can add custom foods to track them too.
Protein / Fat / Carbs and etc???
Yay!! It will also track your sugar and sodium intake, once you see it in black and white it might help you stop eating all that sugar. Good luck!
