For most, it is safe to adjust carbohydrate, protein and fat consumption to optimize the diet for weight loss. You may find it beneficial to trade a percentage of your calories from carbohydrates or even fat, for protein calories.
As a jumping off point, let’s review the current recommendations for carbohydrates, protein and fat, as well as MyFitnessPal’s default goals for these nutrients:
CURRENT RECOMMENDATIONS
The 2010 Dietary Guidelines for Americans recommends eating within the following ranges:
Carbohydrates: 45–65% of calories
Fat: 20–35% of calories
Protein: 10–35% of calories
MyFitnessPal’s current default goals distribute calories as follows: 50% from carbohydrates, 20% from protein and 30% from fat.
There is so much advice out there that contradicts other advice that it’s difficult to know what to do. Then there’s the issue of weeding the snake oil sellers from those who are aren’t bullshitters .
I eat everything in moderation. By cutting back the portion size I’ve lost a lot of weight. When it gets warmer and I can safely go walking again I think even more will come off.
The trick is to not deny yourself stuff. Just eat what you want but less of it. I would eat too much and it took a lot of willpower to finally eat less.
You must be a good judge of portion sizes. I tried that rather than calorie counting a few years. I lost 9lbs in the first 8 weeks and then the weight loss stalled.
About the only thing that worked for me in this department was weighing my plate – this way you know for sure. My McDougall Diet book that @naturallycured recommended will be here on Tuesday. Hoping that might work – keto just has not done it for me.
I’m not sure. I rely on fist sized for everyone else in my family and then I take half that much of the time. I vary the amounts for myself. Sometimes a little more sometimes less. I tend to skip a lot of meals. Some of the non eating has to do with my autoimmune disorder. Food will taste gross and I can’t eat.
