So much to learn, luckily there's not real rush, or quiz at the end. :D

Well, I've just started counting protein, fat, and carbs. It certainly is interesting how everything fits together. Although, I only started watching the numbers yesterday.

I find that I can easily get enough fat :p , but carbs and protein are a bit of work. I'm thinking of adding tune and more chicken to my diet to incearse protein, but what about carbs? Are there any good sources of carbs that I could add?

As I'm living at home again, and we share cooking, I can't really make big changes to my diet. But I think in general everything is good, it's not perfect, but good enough for me.

Oh, one thing I do fine strange, my diet is more or less the same as I have been trying for the last several months, but with a lot more protein. How can you tell if you're under eating? I think I'm eating less then my maintance level, maybe too less? Of course, maybe I've just been filling it up with empty calories (but I'm trying to avoid "bad" stuff). It seems strange to eat more, and lose weight. :confused: Of course I have been slowly losing weight, ~2.3lbs / month.

My diet was very low in protien I have also found out. Which is not good for gaining. :o


James

Hi James,

Its funny you need more carbs, I have to stop myselffrom eating too many because I love bread :drool:

Just look for Complex Carbogydrates that are low GI and High In Fibre. I eat eat wholemeal breads and cereals to get my carb requirements.

If you think you are below you maintainence level with calorie consumption, that can be quite harmful. How many calories per day do you consume? and what are your stats?

Marcus :tucool:

I just finished writing a nice reply, and thought, I hope IE doesn't crash. Well you can guess what happened. ugh, I don't want to have to type it all again. I'll summerize, I tend to write far to much :nod:

Is there somewhere to find out more about GI values and maybe a list of different foods with high or low values? I'll look into cereals, I usually eat those during the week.

I went through your "My Guide To Nutrition For Weight Loss", and found I should be eating ~2862cals for maintance. And ~2300 for weight loss.

From your guide I should be eating
178g protein (today was 121g, 42g from shakes)
52.5g fat (today was 69g! :eek: )
295g carb (today was 290g)

As for my stats, you want my height and weight? Height, 5'10", weight 176lbs.


James


Hi James,

Its funny you need more carbs, I have to stop myselffrom eating too many because I love bread :drool:

Just look for Complex Carbogydrates that are low GI and High In Fibre. I eat eat wholemeal breads and cereals to get my carb requirements.

If you think you are below you maintainence level with calorie consumption, that can be quite harmful. How many calories per day do you consume? and what are your stats?

Marcus :tucool:

Brown rice and oatmeal are excellent sources of carbs. I've also been snacking on pretzels, which I picked up from John. If you get pretzels, tho, be sure to check the ingredients and compare a few brands.

I just finished writing a nice reply, and thought, I hope IE doesn't crash. Well you can guess what happened. ugh, I don't want to have to type it all again. I'll summerize, I tend to write far to much :nod:
James

That has happened to me a couple of times and its is bloody annoying.

This link tells you about GI

http://www.glycemicindex.com/

2300 sounds good for your stats. Your similar to me and I eat about that and I feel great and never hungry. :tucool:

Stay Motivated :db:

marcus

This link tells you about GI

http://www.glycemicindex.com/



That site had some info, and a searchable database, but for general guidelines, here's a list of common foods from http://www.diet-i.com/glycemic-index-foods-list.htm:

Glycemic Index: List of GI Values of Common Foods
GI of Breakfast Cereals
Kellogg's All Bran 51
Kellogg's Bran Buds 45
Kellogg's Cornflakes 84
Kellogg's Rice Krispies 82
Kellogg's Special K 54
Oatmeal 49
Shredded Wheat 67
Quaker Puffed Wheat 67

GI of Grains
Buckwheat 54
Bulgur 48
Basmati Rice 58
Brown Rice 55
Long grain White Rice 56
Short grain White Rice 72
Uncle Ben's Converted 44
Noodles (instant) 46
Taco Shells 68

GI of Fruit
Apple 38
Banana 55
Cantaloupe 65
Cherries 22
Grapefruit 25
Grapes 46
Kiwi 52
Mango 55
Orange 44
Papaya 58
Pear 38
Pineapple 66
Plum 39
Watermelon 7

GI of Vegetables
Beets 69
Broccoli 10
Cabbage 10
Carrots 49
Corn 55
Green Peas 48
Lettuce 10
Mushrooms 10
Onions 10
Parsnips 97
Potato (baked) 93
Potato (mashed, instant) 86
Potato (new) 62
Potato (french fries) 75
Red Peppers 10
Pumpkin 75
Sweet Potato 54


GI of Legumes/Beans
Baked Beans 48
Broad Beans 79
Cannellini Beans 31
Garbanzo Beans (Chickpeas) 33
Lentils 30
Lima Beans 32
Navy Beans 38
Pinto Beans 39
Red Kidney Beans 27
Soy Beans 18
White Beans 31
GI of Breads, Muffins & Cakes
Bagel 72
Blueberry Muffin 59
Croissant 67
Donut 76
Pita Bread 57
Pumpernickle Bread 51
Rye Bread 76
Sour Dough Bread 52
Sponge Cake 46
Stone Ground Whole wheat bread 53
Waffles 76
White Bread 70
Whole Wheat Bread 69

GI of Pasta
Spaghetti 43
Ravoli (meat) 39
Fettuccini (egg) 32
Spiral Pasta 43
Capellini 45
Linguine 46
Macaroni 47
Rice vermicelli 58

GI of Dairy Foods
Milk (whole) 22
Milk (skimmed) 32
Milk (chocolate flavored) 34
Ice Cream (whole) 61
Ice cream (low-fat) 50
Yogurt (low-fat) 33

GI of Snack Foods
Cashews 22
Chocolate Bar 49
Corn Chips 72
Jelly Beans 80
Peanuts 14
Popcorn 55
Potato Chips 55
Pretzels 83
Snickers Bar 41
Walnuts 15

GI of Cookies & Crackers
Graham Crackers 74
Kavli Crispbread 71
Melba Toast 70
Oatmeal Cookies 55
Rice Cakes 82
Rice Crackers 91
Ryvita Crispbread 69
Soda Crackers 74
Shortbread Cookies 64
Stoned Wheat Thins 67
Vanilla Wafers
Water crackers 78

GI of Sugars
Fructose 23
Glucose 100
Honey 58
Lactose 46
Maltose 105
Sucrose 65

Thanks for the link and list of GI's for foods.

About my cal intake. I think I've just been going over with "bad" food. A little bit here a little bit there. I'm going to try and eat cleaner for the next week or so, and see how things go. I weight everyday, but I graph that weight over a month, and watch for the trend.

Thanks again for the info

James

watermelon has a GI of 7? I thought it was a lot higher than that, as in being a high GI fruit... :confused:

watermelon has a GI of 7? I thought it was a lot higher than that, as in being a high GI fruit...

He probably means 70 something, its up there.

thanks for the link and post guava :tucool: