Too high of carbs.... Question!

My daily carbohydrate levels are always above what they should be according to this site - how can I lower my carbahydrate levels and still get the nutrients I need?

This is what my eating looks like for today.  I am supposed to have 135 grams of carbs a day, and today I've got 161 grams so far.  So where do I go wrong with the carb levels of what I'm eating?  My daily calorie intake is 1200. 

 

Breakfast Oats, Regular And Quick And Instant, Unenriched - Cooked With Water, Without Salt A 234 166 Raspberries A 31 16 Egg, White - Raw, Fresh A- 66 32 English Muffin - Original B- 57 120 Concord Grape Jelly - Smucker's
10 25   Lunch Yoplait Light Yogurt (Fat Free) A- 170 100 Apples A 212 110 Fiber One Oats and Chocolate Bar

140 Peeled Mini Carrots - Fresh Vegetables A 62 29   Dinner Deer, Loin - Separable Lean Only, 1" Steak, Cooked, Broiled A- 85 128 Broccoli - Cooked, Boiled, Drained, Without Salt A 156 55 Horseradish Sauce for Steaks D- 12 36 Total Calories Consumed

956

 

 

 

Where did the site say that you should only eat 135g of carbohydrates?

if you are eating 1200 calories and carbs should make up between 50-60% of those calories -- then your carbs should run between 150g and 180g.

Aside from the fact that you are woefully short of 1200 calories, your "diet" looks fine, (lunch needs some major work).

 

You're short of protein that I can see and unless you're cooking with oil, you don't seem to have any fat.  I would try to eat at least more yoghurt than that.  Those Yoplaits are really small. 

Thank you both for replying! 

I'd figured it out according to my weight, goals, ect... on some sort of calculator. 

So the carbs are probably ok then to be between 50 and 60%. 

What is wrong with my lunch?  I was thinking I needed to do something different too, but I don't know what.

About the fat, I figured there would be enough fat in the stuff I'm eating to get fat.  (well my objective is to loose fat, so shouldn't I stay away from it?).  Sometimes I put butter on my english muffin, but I didn't today.

Thanks again for replying!

The fat on your body is different than the fat in foods.  You have fat on your body because it's energy that your body is storing.  Fat in foods has various functions.  There's a minimum your body needs for function (when you hear about the "good fats").  Also, fat can help you feel full and keep you from overeating. 

A lot of us that are overweight tend to overload on snacks, mindless eating or huge portions.  Even people who restrict their diet will resort to bingeing and some amounts of fat can curb that desire. 

Restrict too much and your body will try to conserve all it can.  If I understand what people say here, eating enough protein will help preserve your muscles during weight loss, especially if you work out.  I work out and aim for about  100 grams of protein. 

a good, basic rule of thumb is:

Fats: 20-25% of total calories

Protein: 15-20% of total calories

Carbs: 50-60% of total calories

Check out the Q&A in the Library

Now, some of your numbers may be up or down depending on how much you work out and what kind of workouts you do (strength training generally requires a little higher protien, heavy cardio workouts require a bigger carb load)

Add a real protein to your lunch -- chicken, fish, beans, tofu, etc

You should be pulling in about 1200 calories a day minimum.  You also need to get a good approximation on what your BMR is.  That + your exercise will help you determine you calorie deficit which should be 500-700 calories per day depending on your activity level. 

Coach K is right.  You need protien or you'll start burning up your muscles to fuel your body.  Some fat is necessary.  Google on "essential fatty acids" to see what I mean.

Breakfast Oats, Regular And Quick And Instant, Unenriched - Cooked With Water, Without Salt A 234 166 Raspberries A 31 16 Egg, White - Raw, Fresh A- 66 32 English Muffin - Original B- 57 120 Concord Grape Jelly - Smucker's 
10 25   Lunch Yoplait Light Yogurt (Fat Free) A- 170 100 Apples A 212 110 Fiber One Oats and Chocolate Bar 

140 Peeled Mini Carrots - Fresh Vegetables A 62 29   Dinner Deer, Loin - Separable Lean Only, 1" Steak, Cooked, Broiled A- 85 128 Broccoli - Cooked, Boiled, Drained, Without Salt A 156 55 Horseradish Sauce for Steaks D- 12 36 Total Calories Consumed

956

If you're trying to figure out where the carbs are, take a look at the English muffin with the jelly, the fat-free yogurt, apple, fiber one and chocolate bar that's where all your carbs are. If you're trying to cut out carbs it is always best to have a little bit of everything to keep your meals well balanced (Mostly whole grain, vegetables and protein). Like your breakfast is fine without the english muffin and jelly. Add another 2 egg whites instead or a protein shake. Lunch: Always have at least 3 oz of protein like chicken and a salad and yam fries (baked), fruit for dessert. Your Dinner looks perfect with a meat and veggy if you're doing lo-carb, however if you're not worried about the carbs just add a baked potato, fruit for dessert. Rule of thumb: have a little from each food group, keep away from refined sugars and HFCS, Transfats or anything packaged and processed and you'll do fine. Good Luck!