Figuring carbs needed to maintain your weight/lose weight
Many are confused by carbs (sugars) and of course even I was in the beginning until my doctor sat me down and in simple words how to figure and actually simple
1. If you need to lose a lot of weight, figure this for about 15lbs at a time so you don't do harm to your body. Say your are at 150 lbs and want to lose 30, so you want to do this for 135 lbs to start.
2. Take 135 lbs (use your weight in place) and multiply by 13 if over 55 years or moderately active. If you are extremely active with exercise, etc then multiply by 15. If you are inactive or seriously over-weight, then multiply by 10.
So take 135lb times 13 gives your 1755 calories to maintain the weight
3. Carbs (which are sugars) should be about 1/2 of your total calories which would be 877 calories (using the 135lb) A carb is equal to 4 calories. dividing the 877 by four gives you 219 carbs (if you are counting by carb choices - 15 carbs equal one choice)
4. Your carbs are spread thru out the day - so divide your carbs (219 as I have shown) into 4, this gives your 3 meals a day and then 2 snacks. About 54 carbs per meal and then snacks about 27.
This of course depends on your body, and how you react you can adjust of course.
so simply using mine: weight 110 X 13 = 1430 calories
1430 calories = 1/2 of calories should be carbs - 715 of calories - 715 divide by 4 equal 178 total carbs (i just drop the 1/2,s etc) meals are 44 carbs (break lunch dinner) and my snacks are about 22
Sugar is carbs, carbs are sugars, eating sugar free does not make you 'safe'
fiber helps to cancel out carbs, along with sugar alcohols (subtract 1/2 of these)...example: Label says 27 carbs, 7 fiber, 10 sugar alcohols your net carbs would be 27-7-5 equal 15 carbs. I don't worry about sugar alcohols, but do make note of fiber, especially 5 or more to subtract
1. If you need to lose a lot of weight, figure this for about 15lbs at a time so you don't do harm to your body. Say your are at 150 lbs and want to lose 30, so you want to do this for 135 lbs to start.
2. Take 135 lbs (use your weight in place) and multiply by 13 if over 55 years or moderately active. If you are extremely active with exercise, etc then multiply by 15. If you are inactive or seriously over-weight, then multiply by 10.
So take 135lb times 13 gives your 1755 calories to maintain the weight
3. Carbs (which are sugars) should be about 1/2 of your total calories which would be 877 calories (using the 135lb) A carb is equal to 4 calories. dividing the 877 by four gives you 219 carbs (if you are counting by carb choices - 15 carbs equal one choice)
4. Your carbs are spread thru out the day - so divide your carbs (219 as I have shown) into 4, this gives your 3 meals a day and then 2 snacks. About 54 carbs per meal and then snacks about 27.
This of course depends on your body, and how you react you can adjust of course.
so simply using mine: weight 110 X 13 = 1430 calories
1430 calories = 1/2 of calories should be carbs - 715 of calories - 715 divide by 4 equal 178 total carbs (i just drop the 1/2,s etc) meals are 44 carbs (break lunch dinner) and my snacks are about 22
Sugar is carbs, carbs are sugars, eating sugar free does not make you 'safe'
fiber helps to cancel out carbs, along with sugar alcohols (subtract 1/2 of these)...example: Label says 27 carbs, 7 fiber, 10 sugar alcohols your net carbs would be 27-7-5 equal 15 carbs. I don't worry about sugar alcohols, but do make note of fiber, especially 5 or more to subtract
Replies
hm thinking of trying it seeing what happens nothing gain if I don\'t try and maybe a lot loss you think? I have to loose a lot though way too much....
thank you for the information very very inforitive....