Hello Moms! I am curious if anyone knows the "ratio" of carbs, fat and protein to take in. Before having my baby I lost weight by going on a high protien diet and by doing that it didn't leave much room for carbs or fats. I never got to my goal weight and realize now how unhealthy that diet was. It also didn't last. I ended up gaining some of my weight back before getting pregnant. I am wanting to tone up and lose 35 pounds. I know that protein is essential to helping with repair and building of muscles. I do not want to go back to taking in so much protein that I can't eat anything else. So any insight would help. I'm not sure the "ratio" of what I need (carbs, protein, fats)to help me get to my goal weight and be healthy. thank you in advance to all the great MOMs out there!
Ditto Rikki's response.
Get the book "The Zone". Lots of celebs live by this plan, I believe that how Jennifer Aniston lost her weight early in her career.
You could get a good deal on the book on ebay or amazon.com.
Ahhh---and enjoy that 25 year old metabolism. I had my second dd at 41 and losing that baby weigh was a whoooole lot easier in my 30's :)
www.sparkpeople.com !!!! Best weightloss website, it will calculate it all for you!! Good luck, this website helped me lose 75# before getting pregnant with twins.
I have been on a wonderful "meal plan" for years that keeps me healthy, slim and satisfied. All I have done is cut down on my fat intake, (like fried foods, thick sauces and dressings) as well as sweets. As to portion sizes, I never measure or weigh. For each meal, I have a lean meat, (the size of my hand), a carb such as rice or a plain baked potato, (the size of my fist), and as many veggies (steamed or raw) as I want. If you incorporate these three items with every meal, and eat 4-5 times a day, you will lose weight! If you can't fit in all those meals, have a protein bar as a replacement, but eat every 2-3 hours to speed up your metabolism. I have begun using low fat cheeses and fat-free butter. I also use LOTS of spices and seasonings to add flavor. Also, cutting out fruit juices and sodas is HUGE! There are so many empty calories in drinks! Drink iced tea and LOTS of water. But most important, I allow myself ONE cheat meal a week!! Whatever you want! Good luck!
The most common answer you will get when asking about ratio is 40% calories from protein, 30% from carbs, 30% from fat (healhty fats). This ration is best known as "The Zone Diet". You can find plenty of info on an eating plan like this by searching "40-30-30 diet".
Remember that healthy carbs are essential to losing weight and keeping it off-they provide you with fiber which is usper important in making you full and keeping you feeling fuller longer. The key is to always eat carbs with some form of protein and stick with natural carbs-if you can go outside and pick it, eat it. And stick with 100% whole grain or whole wheat breads and pastas.
Good Luck and I hope you find something that works for you!
A., take a look at www.livestrong.com. Great website that actually shows you a pie graph at the end of the day of your ratio of carbs, protein, fats, etc. I can't give you an exact ratio but I can say, eliminate white carbs like rice, potatoes, cereals, breads while you are trying to lose weight. Only eat whole grains but even then you want to keep your carbs down. Eta things like fresh fruits and veggies. Grilled chicken, fish and pork. You can get really creative if you like to cook. I'm watching what I eat right now and what I am making is really yummy!!! Just watch your carbs (especially after 4 pm). No alcohol and force yourself to drink tons of water. Don't drink anything but water! Good luck to you! You can do it!
Check out the book "Skinny Chicks Don't Eat Salads" by Christine Avanti, CN. She discusses eating the right amount of carbs, protein, and fat. It really helps you understand how those three things work in the body. Eating the right amount of protein will help keep your glucose levels from spiking and dropping which causes unhealthy carb cravings. A very practical way to lose weight. Good luck!
Go online and look up the American Heart Association. They have guidelines to what you should be eating. Then you can go to any calorie counting website and enter your weight and exercise routine and it will give you how many calories you should intake a day. I gained 55 lbs with my daughter and I just followed this and you will take the weight right off. Just intake less calories than it says to intake per day. However, you need to do it in a healthy way or you will just gain the weight right back.
you may also want to visit www.mypyramid.gov which will help you with your proper nutritional intake. My daughter's nutritionist recommends this and her trainer.
Hi A.
I been there before!!
In order to lose weight you have to eat a balance diet, lots of water, friut and vegetables. You can join weight watchers it is good and you eat almost everything. It is important to learn how to eat and be satisfied in a healthy way.
Note: A little about me:
Married to a great man and a mother of a lovely young girl, new in Texas.
Try this...http://www.freedieting.com/tools/nutrient_calculator.htm
It's a simple calculator to figure out your ratios.
My best advice is WEIGHT WATCHERS. A lifelong method of nutrition and weight control!!
There is a TV show/website/book called Cook Yourself Thin that I have just discovered and LOVE! They have lots of recipes that you would normally eat but make some simple substitutions that cut out the calories, by more than half! I have not noticed any less flavor and my whole family is enjoying the new styles. Most of them are easy to make and those that look tricky are getting easier for one such as I who is not very confident in the kitchen. Their premise is that you take your goal weight and multiply by 10 to get your calories. If you want to weigh 150, multiply by 10. You should eat 1500 calories a day. They have lots of desert recipes, too. I just ordered the book from Amazon.com but you can get it at any regular bookstore. Other than that, I just googled Cook Yourself Thin to find the website. they have the recipes and full episodes so you can see how they are made. If you stick to it, you can lose a dress size in six weeks. We have been using the recipes for dinner only and I have lost five pounds in two weeks. I have tried to stop snacking on so much junk which is easy because I feel more full for longer. It's the habit now that I need to break or try some of the desert recipes! Sorry for no ratio, I'm not sure how to count them. Good luck!
Howdy A., I know you have a lot of advice so far so I will make this quick. I've been dieting as well, I'm doing the low cal I use an app on my iPhone called Loseit it's pretty cool i've lost like 6 pounds in three weeks. I am also into the high protein diet, I had heard that Janet Jackson did this a while back you know when she got into that bikini...well do a search of Janet Jackson's weight loss, diet...I cannot send you the link because of the Mamasource rules...take care :)
Try going to www.mypyramid.gov. It has tons of information. Too much to list. They have all of these tools that you just plug in your stats/info and it creates a plan specifically for you. Good Luck!
Most nutritionists would say that if you get five servings of fruits and vegetables in a day (which are carbs, but in a different category from potatoes, rice, etc.) then the protein and carbs will work themselves out. Another trick is to make sure you eat breakfast - so your body doesn't go into starvation mode and try to conserve calories.
If you can get your five a day religiously, and get some exercise (even if that means parking in the farthest parking space from the store and walking in)you'll see slow, steady weight loss.
About 6 weeks ago, I realized that my 16 month old daughter was watching me eat and then she started reaching out for my food.... that is when I realized that I needed to start eating healthier meals! I knew that I wanted/needed to lose some weight, but I also don't want my daughter to ever begin the weight loss struggle. I want her to have a fun childhood but also one that includes a healthy diet. My Dr. suggested the South Beach Diet.
I am currently eating from the South Beach Diet Supercharged book - great recipes, includes a basic workout program that is simple to follow and the book was written by a cardiologist - so not just weight loss but HEALTHY weight loss.
The diet has 3 phases - a starter phase that is 2 weeks long and helps you get used to eating 3 healthy meals and 2 healthy snacks plus a healthy dessert everyday while eliminating your cravings for "bad foods". Phase 2 re-introduces some foods that were off limits in the beginning and phase 3 is for when you finish losing the weight that you want to take off. During Phase 1, I lost about 8 pounds and then I have continued losing about 2 pounds a week. I feel great, I am completely FULL, and I don't miss the "junk"
Whatever diet you pick - make sure it is healthy and one that is not so limited that you can't wait to get done with it! My Aunt started a diet about the same time I did (both of us trying to get into a dress for her daughter's wedding) - she was eating 800 calories a day and lost 5 pounds in 2 weeks. I lost more by eating more during the first 2 weeks of South Beach and during a week long vacation which included wedding event after wedding event - my Aunt gained her 5 back plus some more and I stayed steady on my weight. I feel like a commercial but that is how passionate I am about South Beach. They also have a website and you can sign up for a free week trial to get info.
Good luck to you!
blessings,
Stacy
