Weigh In record (no journal entry) for 02 May 2013
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142.2 lb
Lost so far: 4.2 lb.
Still to go: 18.7 lb.
Diet followed reasonably well.
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Diet Calendar Entry for 02 May 2013:
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1013 kcal
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Fat: 31.59g | Prot: 44.02g | Carb: 143.36g.
Breakfast: oat milk, Fiber Supplement, coffee, flax, frozen berries, frozen spinach. Lunch: fat free salad dressing, lettuce, apple, tomato, cucumber, carrot, beetroot, lettuce. Dinner: Woolworths Butter Beans, baby spinach, olive oil, zucchini, capsicum, pumpkin. Snacks/Other: Lucky Smart Snax Fibre Mix, Grains Sandwich Bread, Liveactive Lite Cheese Slices, plum. more...
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gaining 1.4 lb a week
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 Comments
Trying to work out the optimal F:P:C ration for myself ... so far I have:
1. The AHA recommends that women restrict their intake of <b>added sugars</b> to no more than 60 calories per day for a 1200 cal intake, i.e. 15 g
2. For a healthy diet, the Aust NHMRC recommends:
Protein 15 - 25%
Fat 20 - 35%
Carbs 45 - 65%
The upper bound carbohydrate recommendations were set so as to accommodate the essential requirements for fat (20%) and protein (15%). It is of importance to note that the types of carbohydrates consumed are of paramount importance in relation to their health effects.
So : 65 % complex carbs, 20 % fats, 15 % protein (which is quite low really)
Yesterday I had : Fat 43g (26%) Carb 187g (50%) Fib 27.8 Sug 60g Prot 80g (24%) cal 1494
Need more carbs! :D
Most sugar comes from fruit (32 g), muesli bar (7 g), salad dressing (5) - 12 g added sugar ....
01 May 13 by member: EmmmCeee
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For 1200 cal diet: 45 g protein / 27 g fat / 195 g carb OR 15% protein / 20% fat / 65% carb
01 May 13 by member: EmmmCeee
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