Carbs? Sooooo confused!!

[andre6313]

Ok so im tryin to watch my carb intake... i have never done this before, so im soooo confused!!! Im a lacto-ovo vegetarian, and i am kinda a bad eater... i don't eat junk, just not enough im told.. anyway, I eat lots of fruits and veggies!! Do i count them in with my carbs? How many should i eat a day? I weigh between 123 and 126lbs...im 5'3 and 24 years old. I run on a regular basis, but unfortunately i haven't been weight training, because i changed jobs and not near a gym anymore... :-( Please help me!!

[nextsuperhero]

Eat as many non-starchy vegetables as you want.
Eat 2 fruits a day.
Eat 2 starches from whole grains, legumes or starchy vegetables.

In addition to,
-eat 120ish grams of protein split up evenly among your meals
-keep your dairy products to zero or very little fat

You're a runner so there is a good reason to not cut your carbs too low.

[Linds33]

Just a question, but why keep your dairy products to zero?

I myself try to watch my carb intake and i will count veggies as carbs but that is because i am on a cutting diet so i have to watch everything i eat.

Regular diets and healthy clean eating i would suggest keeping your grains to a minimum or trade in regular bread for sprouted grain Ezekiel bread and get a lot of fruits, veggies brown rice and beans.

I do eat dairy foods but i usually do raw goats milk instead of cow milk and organic cottage cheese and kefir instead of yogurt. If you are lactose intolerant or dairy sensitive then you can cut out your dairy.

[nextsuperhero]

Zero fat. Zero fat to very little fat.

[kimm4]

Zero fat. Zero fat to very little fat.

There is nothing wrong with getting some of your daily fats from dairy. Dairy is an important part of a healthy eating plan. If a person doesn't have issues with dairy, then you should keep it in your plan.

Most lacto-ovo vegetarians consume dairy...it's an important part of their diet.

[nextsuperhero]

Is what I said really hard to understand? Don't eat full fat dairy products, keep it to non-fat or low-fat. How is this bad advice?

[kimm4]

Is what I said really hard to understand? Don't eat full fat dairy products, keep it to non-fat or low-fat. How is this bad advice?

Oh I got it. I see so much don't eat dairy on this site you had me confused...I see dairy and zero...it's been a long day...

[andre6313]

Eat as many non-starchy vegetables as you want.
Eat 2 fruits a day.
Eat 2 starches from whole grains, legumes or starchy vegetables.

In addition to,
-eat 120ish grams of protein split up evenly among your meals
-keep your dairy products to zero or very little fat

You're a runner so there is a good reason to not cut your carbs too low.

Ok so i shouldn't count my carbs? I def eat more than 2 fruits a day... is this bad? What are some non-starchy veggies? My entire diet makes up of lots of veggies... I don't take in a lot of dairy, but that's just because i don't really like it. I don't do cheese, and i only eat very little milk... in pudding... :-) I was drinking zero carb protein drinks, but i stopped because i haven't been weight training. Should i start drinking them again? Dinner most of the time consists of a salad with lots of veggies(raw) and a pita...some times i also eat a potato with ff sour cream.

[nextsuperhero]

Oh I got it. I see so much don't eat dairy on this site you had me confused...I see dairy and zero...it's been a long day...

You had me thinking I entered the main nutrition forum for a second. I was expecting a "nah bra, you need whole milk to get hooge" reply.

[nextsuperhero]

Ok so i shouldn't count my carbs? I def eat more than 2 fruits a day... is this bad? What are some non-starchy veggies? My entire diet makes up of lots of veggies... I don't take in a lot of dairy, but that's just because i don't really like it. I don't do cheese, and i only eat very little milk... in pudding... :-) I was drinking zero carb protein drinks, but i stopped because i haven't been weight training. Should i start drinking them again? Dinner most of the time consists of a salad with lots of veggies(raw) and a pita...some times i also eat a potato with ff sour cream.

3+ fruits a day definitely isn't bad, but you said you were watching your carbs & they are composed primarily of carbs. So if you want to watch your carb intake, you have to limit them.

You can google starchy vegetables and find a comprehensive list. Anything not on that list would be non-starchy.

Go ahead & add a couple of shakes back to your diet if you're unable to get minimum of 20g per meal.

May I also suggest non-fat Greek yogurt with berries (they're low cal/low carb as far as fruit goes) for an addition to your salad meal. I eat a huge veggie salad for dinner too & in order to bump my protein up to over 20g for that meal, that's what I have for dessert.

Also if you can find & afford them, Food for Life makes sprouted pitas that are a good source of protein & complex carbs. If you can't just make sure you buy whole wheat pitas.

Good luck.

[Gettingthere69]

you had me thinking i entered the main nutrition forum for a second. I was expecting a "nah bra, you need whole milk to get hooge" reply.

lol!

[Linds33]

Ohhh okay! I also thought you were saying no dairy as well (like Kim i saw Zero and Dairy and i thought it meant zero dairy)

Yes we aim for low to no fat dairy however because we drink raw goat milk it is whole milk. We will however count that as a meal and will only use small amounts of it in something like a protein smoothie.

Low fat cottage cheese is probably one of my favorites for protein. I add a little bit of cinnamon and stevia...such a good snack!

[cassiegose]

Oh I got it. I see so much don't eat dairy on this site you had me confused...I see dairy and zero...it's been a long day...

I was actually totally confused with the advice she was giving too Kimm.

[andre6313]

3+ fruits a day definitely isn't bad, but you said you were watching your carbs & they are composed primarily of carbs. So if you want to watch your carb intake, you have to limit them.

You can google starchy vegetables and find a comprehensive list. Anything not on that list would be non-starchy.

Go ahead & add a couple of shakes back to your diet if you're unable to get minimum of 20g per meal.

May I also suggest non-fat Greek yogurt with berries (they're low cal/low carb as far as fruit goes) for an addition to your salad meal. I eat a huge veggie salad for dinner too & in order to bump my protein up to over 20g for that meal, that's what I have for dessert.

Also if you can find & afford them, Food for Life makes sprouted pitas that are a good source of protein & complex carbs. If you can't just make sure you buy whole wheat pitas.

Good luck.

Wow. ok awesome!!! Thank you sooo much for your help!! Well long story short, im trying to get rid of really really stubborn body/belly fat... maybe im being over critical, but its a goal of mine...i hate having the fat around my belly! I read that limiting my carbs would help eliminate body fat.. Soooo...hahahah my question is....(finally).. how many grams of carbs should i be taking in a day? The pita that i get is weight watchers whole wheat pitas. I love love love fruits and veggies...so do i count them too?
Thanks soo soo much!!
Sarah D
:-)

[ethereality]

I have experimented with this a little, and to be honest, I think it very much depends on your metabolism. I have a little bit of advice for you, although you don't have to take it. I started making a lot of progress when I did two things: I ate a low-carb breakfast -- mainly so that my appetite and insulin was regulated for the rest of the day. Carbs are good for you, just don't overdo it at breakfast. I'll usually have something like a whey protein smoothie with fruit and a tsp. of fish oil. For the rest of the day, carbs are fine. I would stop eating carbs about 3 hours before bed, so the last snack is usually protein and fat. This isn't because carbs are going to be (oh no!) stored as fat, but because having carbs this close to bedtime will inhibit the release of HGH and other hormones that assist in having a strong metabolism (that is primed for burning body fat). This has worked for me, and I've gotten quite lean following this program -- just how I do things. For you, I would really say that the best thing to do is listen to the advice from all these wonderful ladies....and through trial and error, you will eventually find what works best for your body!

[ethereality]

Ok so i shouldn't count my carbs? I def eat more than 2 fruits a day... is this bad? What are some non-starchy veggies? My entire diet makes up of lots of veggies... I don't take in a lot of dairy, but that's just because i don't really like it. I don't do cheese, and i only eat very little milk... in pudding... :-) I was drinking zero carb protein drinks, but i stopped because i haven't been weight training. Should i start drinking them again? Dinner most of the time consists of a salad with lots of veggies(raw) and a pita...some times i also eat a potato with ff sour cream.

Fruit is good for you, so eat it -- just in moderation --- 3 fruits is fine.

Zero-carb protein drinks are okay, just make sure you're getting some carbs throughout the day as well. For example, have it with an apple.

Also try for some protein with dinner, however you choose to go about this.

[Linds33]

You need to be careful when you decide to go "low-carb" as you do need to ensure that yo uare getting enough for your body to function.

You can heave fruits but as others stated they are higher in fructose. Aim for those fruits that are lower in fructose like peaches, berries and nectarines (these also happen to be in season right now!).

I actually find that eating a breakfast higher in carbs helps me with the energy I need for the day. My breakfast will be me highest carb meal with each meal getting lower in carbs.

[kimm4]

Wow. ok awesome!!! Thank you sooo much for your help!! Well long story short, im trying to get rid of really really stubborn body/belly fat... maybe im being over critical, but its a goal of mine...i hate having the fat around my belly! I read that limiting my carbs would help eliminate body fat.. Soooo...hahahah my question is....(finally).. how many grams of carbs should i be taking in a day? The pita that i get is weight watchers whole wheat pitas. I love love love fruits and veggies...so do i count them too?
Thanks soo soo much!!
Sarah D
:-)

If you're looking to drop a little more body fat then stick to around 1500 calories a day. I would focus on a macro breakdown of 40p/30c/30f...these numbers should give you good energy throughout your day.

I don't have a problem with fruit but I will be honest. Fruit is not the most filling carb choice out there. Sometimes the natural sugar in fruit will make you crave more carbs, so you need to be careful. I like my fruit on occasion but give me a potato, rice, oatmeal, whole grain breads, etc...over fruit anyday. When on a calorie deficit I want to feel full and fruit just doesn't do that for me.

So with that being said your numbers would look like this:

150 g protein
112 g clean carbs
50 g healthy fats

Good luck!

[andre6313]

[QUOTE=kimm4;348725191]If you're looking to drop a little more body fat then stick to around 1500 calories a day. I would focus on a macro breakdown of 40p/30c/30f...these numbers should give you good energy throughout your day.

I don't have a problem with fruit but I will be honest. Fruit is not the most filling carb choice out there. Sometimes the natural sugar in fruit will make you crave more carbs, so you need to be careful. I like my fruit on occasion but give me a potato, rice, oatmeal, whole grain breads, etc...over fruit anyday. When on a calorie deficit I want to feel full and fruit just doesn't do that for me.

So with that being said your numbers would look like this:

150 g protein
112 g clean carbs
50 g healthy fats






OHHH...wow... that's A LOT more than i eat now... hmmmm... oh my goodness. I just looked up the Harris Benedict formula, And here were my stats..
Height- 63 inches
Weight-125 lbs(this is my average my weight ranges from 122-126lbs ugh from day to day)
Age- 24

BMR=1382.05 x 1.55(moderate exercise/sports 3-5 days/week)= 2142!!!
Ok so, is that my maintenance? Is that the amount of calories i should be eating a day?
Wow I'm so lost! :-( HELP HELP! Is the breakdown still the same? I most def don't eat that much in a day!!!

[viridian]

Id just stick to what kimm told you...

average 1500 calories

150 g protein
112 g clean carbs
50 g healthy fats

[viridian]

BMR=1382.05 x 1.55(moderate exercise/sports 3-5 days/week)= 2142
Ok so, is that my maintenance? Is that the amount of calories i should be eating a day?

That should be maintenance... you need a 300-500 calorie defecit for loss... 1500-1700 calories is a defecit that should allow you to lose. Id start at 1500 personally

[andre6313]

That should be maintenance... you need a 300-500 calorie defecit for loss... 1500-1700 calories is a defecit that should allow you to lose. Id start at 1500 personally

Im not sure, but i don't want to put my body into starvation mode... ya know? Ohh boy now im really confused...will that make me lose weight or bf? What should i aim for as far as bf %? From 2142 to 1500 would put me at almost a 650 deficit...is that too much? My weight really varies from day to day, does that matter? Today i was at 122lbs yesterday 124lbs.. ugh... :-( What do i use?

[viridian]

youve got to start somewhere! Any advice from kim is usually pretty good stuff.

Those calculators are by now means pin point accurate, youve got to remember that. Metabolism depends on alot of things, activity, age, genetics, etc. There's no way for any calorie calculator to be completely precise.

Pick a number to start at, develop a good diet and stick with it for three weeks or so. If youre rediculously tired, lose ALOT of weight, you should probably increase your intake by 100-200 calories, try three more weeks, see where you are.

If you gain (if youre gaining on 1500 calories after three weeks I dont know what to tell you there... but its so very unlikely i doubt you'll have that problem) you drop by 100-200 calories and try again for a few weeks.

Just find somewhere to start and keep track of your diet and results. Change things from there once youve got a good base.

Do you even know how many calories you've been consuming in the past few weeks? Thats somewhere to start.