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I'm having an insane amount of difficulty trying to get my percents to balance out; I always have way too many carbs, too little protein, and an abundance of fat.
Any suggestions on what I can do to balance this out? Snacks would be welcome; I also end up being under 1200 calories simply because I'm not hungry, so I stuff myself at night so as not to go into starvation mode. I'm happy with the weight I am now, but it seems difficult to maintain it. Not because it fluctuates (my metabolism keep it pretty strongly where it is at), but because I've been trying to eat healthier, it messes up my normal eating habits.
I've posted a lot of really great information and useful tips in this thread:
Your body needs 1200 calories per day to survive (credit to Saroful).
-The heart needs 12% of the calories (144 cals)
-The kidney needs 12% of the calories (144 cals)
-The Liver needs 23% of the calories (276 cals)
-The brain needs 23% of the calories (276 cals)
-The skeletal muscle needs 30% of the calories (360 cals)
List of The World's Healthiest Foods
...course I'm not a doctor, but this is after doing a ton of research and speaking to a ton of medical people so...take it for what it's worth. Good stuff, though, ix!:)
My one sinful pleasure was Chapmans Dutch Chocolate Frozen yoghurt. Which I would have around noon so my body had time to burn it off. I drank alot of water and herbal teas. And finally and this sounds like it will help you alot is, I didnt eat anything after 6pm. I made sure I had all my meals and snacks before 6pm. the first week was a little hard since I had been used to snacking at night. But after the first few nights I felt empowered by my success, I turned to herbal teas (plain, unsweetened-very cleansing) instead of snacks.
My caloric intake was between 1900 to 2200 per day (though I used to speed ride my bike for 3km/6miles every morning) and I dropped alot of weight this way.
Hope this helps, best of luck.
There's no consensus on what those %'s should be. I respect Patrick Holford, a nutritionist from Britain, and he says protein 15%, fat 25%, carbs 60%.
You might be interested in Patrick Holford's Low GL diet book. All about keeping that blood sugar level. He recommends half your plate non-starchy veggies, 1/4 plate protein, 1/4 plate starchy carbs. And snacking on fruit and nuts between meals. It's not about losing weight (which I don't need to do either) it's about eating healthfully. Just something to consider.
So thanks a bunch for that bit of info.
A good lose fat diet would be, (protein - carb - fat)
50% 30% 20%
If exercising boost the carbs..
40% 40% 20%
20% 60% 20%
Just looks right doesn't it.
Find out your RMR* and figure out just how many calories you need a day.
RMR = RESTING metabolic rate (before any activity and/or exercise.)