But if you want a quick summary, this is how I finally was able to understand the carb/protein/fat thing.
All foods have a portion of carbs/protein/fat. Chicken has a blend of those three. Depending on which part of the chicken, you'll get more fat or more protein in the ratios.
For example: Chicken Breast, Roasted or Broiled (from Fitday.com) - 4 oz
221.5 Calories
8.7 Fat
0.0 Carbs
33.5 Protein
If I was eating fried chicken, the fat content would be higher and the carb content would be higher (because of the breading around the chicken).
When you are eating in a low-carb diet, you're counting those carbs. In the case of the roasted chicken breast, I get ZERO carbs (woohoo!) and lots of protein (which is filling!).
How do you even start?
Phase 1:
Well, the first things first. Carbs are not enemies, but they have to be controlled. The best thing you can start with is by eliminating all the carbs that don't really give you a lot of nutrition..... think things like candy, cookies, cakes, danish, donuts, white bread, white pasta, white rice, white potatoes.
If you want to start slowly, start by replacing those no nutrition items with stuff that has fiber and vitamins....whole wheat pasta, whole wheat bread, sweet potatoes, fruit (instead of candy).
OF COURSE, keep track of what you're eating on a website like fitday.com (there are others too if you don't like Fitday).
Phase 2:
Once you've gotten the hang of what you're supposed to be eating (the substitution) you can start using your diet journal (fitday.com) to track your carbs/protein/fats.
Fitday has a pie chart that you can see visually how well you're doing. You can see if your carbs are taking up 50% of your food intake or 33% or whatever.
The idea is that you have to limit your carbs. It's a guessing game. You don't want your carbs to be MORE than 50%.......that's too high.
But whether it's 22% or 37%, that depends on your body.
Some people are told to keep their carb intake at a specific number of grams (carbs/protein/fat are tracked by grams/calories). Your doctor will tell you if that's the case for you.
Helpful Hints
Vegetables (the darker the better, iceberg lettuce is barely vegetable!) and lean proteins (chicken, fish, lean cuts of beef/pork) are going to be your friends.
You waste a lot of carbs when you eat anything that looks or feels like bread....... pita bread, pita chips, tortilla chips, taco shells of all kinds, etc. Even if they are whole wheat!!!!!!
Veggies are great because you can roast them or sautee them or do anything with them and they are low carb and low calorie.
Don't forget your calories too! You can't eat 4000 calories and be low carb and lose any significant amount of weight!!!
Last.... but not least..... your body is unique to you. You are an experiment of ONE. If it works for me, it may not work for you. What works for you, may not work for astrophe or dogdaysofdiets.... so, remember if the weight doesn't fall off that it's just a question of adjusting here or there....
Good luck.... READ READ READ.... inform yourself as much as you can!!!!
As always, my advice is just my opinion.... you have to figure out what works for you!
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