Fats, proteins, carbs, oh my!

I'm currently eating to maintain. I plan out my meals for the day to about 1,000 calories then allow myself healthy snacking at around 400 calories.

I looked up online how much fat, protein, and carbs a person of my size needs.  I was always WAY over in carbs and very slim in fat and proteins.  For the past few days I have been incorporating protein at dinner time (lean chicken, fish- which I know is fatty too) and fats from nuts/peanut butter/almonds.

I was doing really well today! But then my sugar started to crash and I had to eat my healthy trail mix snack a few hours before I had planned. (I'm apparently used to high levels of sugar, as well).  So now, my fat intake is higher than protein or carbs! (Could have been the cheese sandwich I slapped together amidst my "running-late-routine" this morning.  oops.)

So my question, I suppose, is this: How much give is there when it comes to protein/fat/carb measurements? Will a day of too much protein or too much fat matter?  What if it's a regular thing? How do these different substances get used up?

I can say this much already... after a few days of +fat, +protein, +fiber, -carbs, -sugar.... my energy levels are fantastic, and I'm able to do my exercises at night AND in the morning to begin rebuilding the muscle I have lost from not taking care of myself.

So, any thoughts? Opinions? WHAT IS RIGHT IN THE WORLD OF FATS AND PROTEINS!?!?! *dramatic sigh*

Haven't we been through this? You can't maintain your health on about 1000 calories with around 400 in snacks as a young adult woman. 

You are setting yourself up for a slow, inevitable decline.

The body gets very good at dealing with low-calorie intake and simply neglects any quasi non-essential functions. And those non-essential functions pile up over the years. Mental sharpness decreases, circulation is poor, bones are weakened, counter-intuitively more fat is deposited near vital organs (risking heart disease and stroke).

And while in our society we seem to have nothing but contempt for obese people or those who smoke for their perceived inability to "take control" and put their health first, your decision to look the part of a slim attractive woman at any cost is not noble simply because on the outside it all looks o.k. at the moment. You will be in and out of hospital doors no less than they are in the end.

While I actually have sympathy for any smoker, obese and anorexic person as they struggle to overcome their health challenges, it does no one any good to sugar coat the outcomes if they ignore the need to change altogether. 

And I know from previous posts you are definitely not ready to read any of this as other more experienced posters have already tried before me. 

In your last post you said "I'll quit logging on the forums and just use the damn calculator." And perhaps until you are ready to accept you have more than "mild" ED (no such thing), it might be a good idea to stick to journal entries that friends have access to for now.

I think she meant she plans the first 1000, then has an extra 400 for snacks = 1400

1400 cals a day represents chronic undereating for an adult woman your size and who is reasonably active.  Your 'sugar crash' was pure, simple 'hunger'.... a result of chronic undereating and mild malnutrition.  You also seem over-obsessive about your macro-nutrient breakdown and that does not suggest you have a healthy relationship with food.

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GI-Jane: I am a nutrition counselor and personal trainer myself, and 1400 calories a day is just fine. Especially when someone is saying that they plan the first 1000 and then have 400 in snacks - studies show that most people miss out on another 200plus calories in sauces, beverages, and bites "here and there" that they don't even realize.  Also, she asked about fats, proteins, and carbs. Not about her caloric intake. You do not know this person well enough to determine her relationship with anything.

Stayinthenight: I don't know why people who have such negative responses post on here. It doesn't make sense. Here is my opinion on fats proteins and carbs:

For the women I have known who are fitness competitors, gymnasts, and body builders if you want to build and maintain muscle you should aim have one gram of protein per pound of your ideal body weight if you are within a reasonable BMI. I normally eat between 90 and 110 grams of protein per day (I'm always between 108 and 114 lbs) and I aim for between 1200 and 1400 calories. If you are getting that protein from food that is not calorie dense, like fish, or chicken breast it will leave plenty of room for carbs and fats.

I go for the split of about 25% fats, 35% protein, and 40% carbs from vegetables and grains. To maintain a lean and muscular build, I stay away from pasta and breads and crackers and "snack" foods.

If you want to email me directly I can send you a nutrition plan that would outline exactly what I eat 6 days a week. One day a week, I eat pretty much what I want.

Good luck.

I would suggest that you start your day off with a high-protein, healthy breakfast.  My guestimate is that you could be consuming 2000 calories a day AND NOT gain weight.  If your metabolism is where it should be for a person your age, 2000 is very reasonable for maintenance.  The real key is not slowing down your metabolism by depriving the body of enough food.  I would suggest generally that you could add a 400-600 calorie healthy breakfast high in protein to your 1000 + 400 formula.  At least strive for 1800 calories a day. 1400 is not enough and if it were to continue for a prolonged time, it could be very damaging to your health.

Shane, where do you guess that 2000 calories would be taken in and she would not gain weight? Do you know this person's measurements?? Do you know if her goal is to lose weight?

First off if she is a woman, and petite, there is no way that she is burning 2000 calories a day unless she is an incredibly athletic person dedicating hours to the gym. Or if she is very young.

I'm 29, 5'3", I work out all the time, and if I ate 2000 calories I would be huge in no time. Eating chicken and rice and veggies all day or not. Which I do. Why don't you try using a metabolism calculator based on a scientific calculation (basal metabolic rate), and see what size of a woman with what activity level you would have to have to be burning that amount of calories a day. Then see what you would need to eat if your goal is to lose fat.  

1) Do you know this person's measurements?  No, and neither do you.

2) Do you know if her goal is to lose weight?  She is posting on the Maintenance Thread, not the Weight Loss thread, right?

Since she posted on the Maintenance thread, I assume she is in maintenance.  However, you do realize that people can maintain an unhealthy weight?  That is, a person could choose to maintain a weight at 100 lbs.--but it would not necessarily be a healthy weight.  People can slow down their metabolism and thus take in fewer calories and maintain.  However, that is often very unhealthy in the long run.

The same people can increase their metabolism, increase their calorie intake, be healthier, and NOT GAIN WEIGHT.  That is fact.  Why don't you do some research on it, if you don't believe me?

If a person's goal is to lose fat, then there is also a chance, initially, that the person will gain weight if the fat is replaced with muscle.  Eventually, once fat reduction takes place, then a person can tone his/her body by doing weight-lifting, even light or moderate, and not gain weight. 

I will guarantee the OP and you that if a person gets his/her metabolism running at its proper efficiency, then very few people should only be taking in 1400 calories a day.

By the way, since you suggest I use a scientific calculation to check my points, I will suggest to you to do some research about how many calories people losing weight should take in daily--and not people who are maintaining.  I believe common numbers health experts suggest are no fewer than 1500 for women and 1800 for men--and that is to lose weight.

So where do you come up with 1400 is enough to maintain?

1) Yes i actually do. If you click on "posters other posts" you will se this:

I'm also 5'2" and fluctuate between 99 and 105.  I'd say, we should be happy where we are.  I tend to feel my best at 100 - 101.

Posted from HER. So do the math.

At approx 25 (this ia don't know), and 100lbs her base metabolic rate is about 1400.

Thanks Shane.

I'm not a health-wellness professional.  But I do on occasion consult with one.  He and his staff have well over 100 clients, people they set up with exercise and diet programs. Without exception, not a single one of their clients (older men or younger females) is on a maintenance plan where only 1400 calories daily are taken in. 

If her base metabolic rate is 1400, I assume that she lies in bed all day and watches TV and has someone feed her and carry her to the shower and brush her teeth for her? 

Are you telling me that the 1400 is the final figure, after all activity that she does?  And what activity does she do?  Does she do absolutely no exercise? 

Frankly, I think you are encouraging an ED.

Shane, I take great offense to you accusing me of encouraging an ED. 1400 calories a day for women our size can be perfectly healthy. I will have you know that I aim to eat about that many calories per day, and get all my servings of grains and veggies as well as 90+ grams of protein.

As I wrote in an earlier post to her:

"When someone is saying that they plan the first 1000 and then have 400 in snacks - studies show that most people miss out on another 200plus calories in sauces, beverages, and bites "here and there" that they don't even realize."

So in order to be gauging EXACTLY 1400 calories it would be a pretty intense food diary with all portions, sauces, sips of drinks, creamers in coffee, to be THAT ACCURATE. Also, doesn't mean that on the weekend she doesn't eat a dessert, or have a drink or two.

Base metabolic rate IS THE RATE THAT IS AT THE BASE. Meaning before exercise, or just a sedentary lifestyle actually, if you use the calculation. Either way, you wrote this:

"I would suggest that you start your day off with a high-protein, healthy breakfast.  My guestimate is that you could be consuming 2000 calories a day AND NOT gain weight.  If your metabolism is where it should be for a person your age, 2000 is very reasonable for maintenance."

Which for someone that size is ridiculous. Which was my point. You are encouraging getting FAT. 

I'm also 5'2" and fluctuate between 99 and 105.  I'd say, we should be happy where we are.  I tend to feel my best at 100 - 101.

5'2" and 100lbs is a BMI of 18.3; that's underweight. The OP's recent journal entry said she wants to maintain at 98, which is even more underweight.  1400 is not a healthy calorie intake for a person who is underweight.

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Calorie Count's mission is to promote healthy and sustainable weight management. Please help our moderators follow this vision and respect the following guidelines.

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I'm 5 foot 3 and have competed in fitness at 102 lbs myself. Looked great, felt great... Underweight by BMI - but then again I'm small framed.

I take offense to you implying that, if I am eating 1400 calories a day, eating 6 times a day, enjoying every bite, that I have an eating disorder, or would promote one, because I like to look lean.

Good luck to you with your own battle.

Original Post by robynshale:

Shane, I take great offense to you accusing me of encouraging an ED. 1400 calories a day for women our size can be perfectly healthy. I will have you know that I aim to eat about that many calories per day, and get all my servings of grains and veggies as well as 90+ grams of protein.

Which for someone that size is ridiculous. Which was my point. You are encouraging getting FAT. 

I was very tempted not to reply, since your mind-set is one of obstinacy.  I take no offense to what you posted, since I don't think you know much about what you are posting.  However, perhaps someone, preferably a health-professional, who has pertinent knowledge about the minimum number of calories a woman should be consuming daily could share his/her thoughts. 

Sigh. I'm a physician so perhaps you should re-read my original response. I specifically point out that 1400 will not maintain health. Yes, our nutritionist on this thread is right, it can absolutely maintain weight for an adult woman but at significant cost.

Our original OP is a self-professed sufferer of mild (her term) ED. She has posted previously and yes she lists her height and weight in her profile.

Here is just a sample of one recent journal entry for our OP:" Yet, I look in the mirror and see big.  Everyone around me says I look too skinny.  That I've lost too much weight.  That I look sick."

Given the nature of the above journal entry, I feel confident that there is not an extra 200 calories in her diet here and there, but the nutritionist is right that many people who do not have an eating disorder do indeed under-count daily caloric intake.

Maintaining weight for a menstruating adult woman at 1400 calories will negatively impact the neurological, skeletal, hormonal and circulatory systems over time. 1200-1400 is only recommended for weight reduction efforts for a period of time precisely because it has long term implications.

It will become particularly dangerous at menopause. As the metabolism naturally slows after menopause, women who have permanently calorie-restricted throughout their adult lives find they begin to gain weight on their 1400 calories.

As expected, some try to restrict intake further -- leading to late onset anorexia. Conversely others try to up their activity level -- which often leads to unexpected fractures due to osteoporosis that has developed slowly over their years of restriction.

Most critically, decades of sub-clinical levels of starvation also leads to what little fat deposits there are on the woman, being preferentially laid down near vital organs, increasing cardio-vascular disease risk as well.

A maintenance diet is meant to be for life and should provide optimum and not bare-minimum energy to all your body systems to enable you to be healthy, active, fit and thriving into old age. I would not recommend a maintenance diet of 1400 for a woman who is only 21 years old, 5'2" and 105 lbs. if she wants to maintain her health.

This thread should be locked because it is actively encouraging disordered eating and starvation diets.

Posting Guidelines

Calorie Count's mission is to promote healthy and sustainable weight management. Please help our moderators follow this vision and respect the following guidelines.

• Promotion of starvation diets or habits that exhibit signs of an eating disorder ("pro-ana", "pro-mia", etc.) is prohibited.

I feel sorry for anyone who consults you as their nutritionist, robynshale. You ARE promoting her "mild" ED and she is underweight... Really.. What kind of nutritionist are you? She needs to be eating more!

I second for this topic to be locked because I don't want the OP hanging on every word of this robynshale thinking it's okay.

As for the OP's question- I go for a 50-60 percent carb, 20-25 protein and 20-25 fats. Not everyday will be the same since I don't eat the same meals and I do indulge in a while which can sometimes bring up the fat percentage. You really ought to be eating at least 2000-2100 to gain about 10lbs and that's only the lowest end on the healthy side. Don't you care about being HEALTHY?

I can't believe how much time is spent discussing what the right portion of fat, carbs and protein should be. If I made you some type of chemical concoction with 30% fat, 30% protein and 40% carbs would you eat it? It doesn't matter what the mix of micro nutrients is. Eat food, unprocessed, in its original form, mostly plants. Stay away from the middle aisles of a grocery store. 

1400 calories is not enough, listen to your body. 

robynshale
Oct 29 2009 13:05
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I normally eat between 90 and 110 grams of protein per day (I'm always between 108 and 114 lbs) and I aim for between 1200 and 1400 calories. If you are getting that protein from food that is not calorie dense, like fish, or chicken breast it will leave plenty of room for carbs and fats.

I go for the split of about 25% fats, 35% protein, and 40% carbs from vegetables and grains. To maintain a lean and muscular build, I stay away from pasta and breads and crackers and "snack" foods.

I'm also 5'2" and fluctuate between 99 and 105.  I'd say, we should be happy where we are.  I tend to feel my best at 100 - 101.

Posted from HER. So do the math.

At approx 25 (this ia don't know), and 100lbs her base metabolic rate is about 1400.

Thanks Shane.

SO BASICALLY...YOU DON'T KNOW HOW MUCH YOU WEIGH, HOW MUCH YOU EAT, AND WHETHER OR NOT CARBS ARE ALLOWED IN YOUR DIET. YOU KEEP CHANGING YOUR WEIGHT, YOUR CALORIC AMOUNT, AND SINCE YOU AVOID BREAD AND PASTA...IT SOUNDS LIKE YOU ARE ON A CRASH DIET OF SORTS. YOU DIDN'T SAY YOUR AVOID WHITE. REFINED. OVERLY PROCESSED FOODS...BUT LISTED MOST CARBS.

1200 CALORIES A DAY...SERIOUSLY? NO WONDER YOU'RE THE WEIGHT YOU'RE AT...UNDERWEIGHT...AND MAINTAINING ON THAT AMOUNT BECAUSE YOU'RE STARVING YOURSELF. PLEASE REFRAIN FROM ENCOURAGING UNHEALTHY BEHAVIORS BECAUSE THAT IS WHAT YOURE DOING. 

I WOULD SUGGEST THAT YOU GO AND SEE A PROFESSIONAL BECAUSE YOU'RE EXHIBITING SIGNS THAT MAYBE YOUR RELATIONSHIP WITH FOOD ISN'T SO HEALTHY. 

[SORRY FOR THE CAPS BUT I HAD TO DISTINGUISH MY POST FROM YOURS] 

If you need support please message me but i think you should reconsider your own diet and lifestyle!! It really APPEARS unhealthy. 

Promotion of starvation diets or habits that exhibit signs of an eating disorder ("pro-ana", "pro-mia", etc.) is prohibited.

TO the OP...even at lightly active...between sedentary and moderate...you burn 1646 calories, even at sedentary you burn 1436 which you most definitely aren't sedentary unless you're paralyzed. you are undereating and that should be addressed first. your "sugar crash" was probably the result of hunger and just not having enough fuel. 

to be safe it's recommended that 

fats = 20-35%

protein =10-35%

carbs = 40-65%

i just looked this up and here is the link. So whatever works for you. You can play with it a bit and see what acceptable but don't restrict too much of any one nutrient. as you can see carbs do make up the greatest proportion of a healthy and balanced diet.