Carb question

Right back atcha :)

Hi Jennifer, I said the same thing with Ottawa.  I run every other day and they wanted me to up my calories to 2000...Aww no freakin way...And up my carb intake...Aww no.  I already eat alot of fruits and it seems its not enough.  I make my own trail mix and the dietician said it was okay.

But I would go at what you feel.  When I know I am going for a run, I make sure I eat a little more fruits and nuts before and after.  Just letting you know.

Linda

Sorry you are going through this.  I am seeing the dietician on Friday.  This is making me scared.

But as others have said I'd stick to the 40/30/30 rule.  I know on the bulletin board on MyFitnessPal they talk alot about eating back your exercise calories so if you are exercising alot I can see increasing your calories.

I'd listen to your body. If you are not losing after 3 months (tho not gaining) then you are possibly eating just right, but not little enough to lose, so cut back on the carbs.

Diet-nazi's have not prevented the obesity epidemic, they have accompanied it.

My hubby got a subscription for Men's Health last year and I've been reading it too. I like how they approach fitness a little more seriously where women's health magazines seem too fluffy for me. Just my 2 cents about fitness mags!

Anyway yes especially for people building muscle they do advocate eating more to lose weight. Yes it sounds totally nuts but there it is. Okay this is for a man but still for a woman it shouldn't vary all that much.
1) figure out your daily calories...adopt the calorie intake of how much you want to weigh...so if you want to weigh 140 lbs multiply that by 10 (140 x 10)(if you work out 1 hour or less a week) and if you work out you add the number of hours - 1 to 10 so if you work out 3 hours a week it would be 140 x 12 = 1680.
2) figure out your protein...I have seen 1 gram per lbs, I have seen 0.8 gram per lbs, I'd go with 1 gr myself, so that would be 140 grams, each gram of protein is 4 calories so that is 560 calories
3) figure out your fat...eat 0.5 gram of your target body weight so 140 x 0.5 = 70 grams at 9 calories per gram that is 630 calories
4) figure out your carbs from whatever is left...1680-560-630= 490 calories at 4 calories per gram that is 122.5 grams

So I hope that makes sense, you are eating slightly more fat than protein (calorie wise) but fat will make you feel full and you won't eat as much. I'm talking about good fat, not crap of course. Fat is a necessary component to your diet and nutrition, we need it for metabolic function.

This divides out to be roughly 40% fat, 30% protein and 30% carbs. I think basing your intake on how much you want to weigh is ideal and I've heard it before.

I have to say that I think 2000 calories is too much but it is really going to depend on how much you are exercising. If you are putting in several hours a week consistently then it makes more sense.

I put in between 45minutes to an hour every day because I run between 5-10kms every day....but thats all I do. I don't do any strength training or real muscle building exercises yet. Strictly cardio.

I am not sure I understand all your mathematics....lol....but I just took my daily calories (1500) and took the 40/30/30 ratio and figured out how many grams I needed of each of protein/carbs/fat.

I think I am good now at the 1500 calorie mark and will go back to my 30% carbs instead of 55%. I will let you know how it goes in a few weeks!

BTW: its only ONE of the dietitians in Ottawa....those who have had her will know which one I mean. The other 2 seem much better and seem to know what they are talking about. I don't think I will see her again. I will wait for Jennifer or the young one (I forget her name)

I think I saw this dietician today. She is knowledgable but was really pushing the carbs. I'm ok with eating more fruits for added fiber and thus more carbs but not having ok eating bread, rice, etc.