Weight Loss
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How many grams of Fat, Protein, Carbs and Sugar???


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I am wondering if anyone can tell me how many grams of fat, protein, carbs, sugar, and sat fat I am allowed daily on a 1300 calorie a day diet...

All of the sugar in my diet (with the exception of an occasional treat) comes from fruits and vegetables. I have read that you should not count the natural sugars in your daily count, only added sugars. Is this true?

Also, what percent of my food should come from fat, protein, and carbs for the fastest weight loss and optimum health? Am I better off going low carb, high protein?

Thanks for all advice!

This is from the Analysis section for today...

Fat - 17.6% (11 grams)
Protein - 16.1% (23 grams)
Carbohydrates - 66.4% (95 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 390 mg
Daily Sugar Intake - 59 grams
Daily Cholesterol Intake - 210 mg
Daily Saturated Fat Intake - 3 grams
Daily Fiber Intake - 19 grams

I ate:

A home-made juice made from one pear, one tomato and one apple.

1 piece of toast with minimal butter.

2 cups of coffee w/cream.

1/2 cup of broccoli.

1 whole egg over-easy and 2 egg whites.

1 Reply

Weight-loss is determined by the calorie intake.  How you then make up those calories is rather arbitrary and doesn't especially affect speed or efficiency of weight-loss.  It's also nigh on impossible to 'eat by numbers'.  However, a common recommendation for a balanced diet is 25-30% fats, 15-25% protein and 40-65% carbohydrate.  Keep sugar under 50g, sodium below 2400mg and fibre above 25g

A more visual way of getting a good balance would be to imagine your plate split into four quarters

  • fill 1/2 with vegetables/salads
  • fill 1/4 with lean protein... animal or vegetable
  • fill 1/4 with a high-fibre starchy carbohydrate... grains, pulses etc.
  • use fats sparingly as a dressing, sauce or cooking medium

Protein, fat and fibre all add to the 'satiety' of a meal and can make something low calorie but more filling.  In your case, those three are rather low, so that could be something to work on. 

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