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Carbs to balance hormones, how much?

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  • #46
    Magicmerl
    I eat about 80-100g of fat a day from mostly raw butter.
    My supply was lower when I was eating low carb/ high fat and my son even lost some weight. He gained his weight back now though. He has always been a bit heavier for his height. That seems to be his normal with as much milk as he wants.




    Btw: I had two days now where I barely lost any hair. It is hard to say if it is completely normal. But it is probably only around 15 hairs in the morning. I think my normal was even a bit lower than that, but it is progress. I used to lose 60-40 in the morning, which added up to much more throughout the day.
    The past two days I ate 120 and 140 g of carbs. 99 g of fat and 50-80g of protein. I might try to see how things change with protein intake. One day when I ate bad carbs (cake- birthday) and almost no protein I lost the lowest amount of hair (5). That doesn't have to mean anything. I just found it odd that the lower my protein intake and higher my carbs intake, the lower my hair loss is.

    I used to eat dairy, so I want to see how I do with dairy too. It seems aside from how I feel my hair can also be a good indicator of me possibly lacking something.
    Last edited by Mireia; 02-07-2013, 03:59 AM.
    Currently eating strict Paleo, no rice or potatoes. I want to increase carbs and make sure my ratio of carbs, protein and fat is right for me.
    30, 5'5" and 108 lbs (formerly 100 lbs)
    I don't work out but I chase and nurse a toddler all day

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    • #47
      You are absolutely on the right track. Keep saturated fat high, carbs even higher and protein low. That is also the perfect recipe for producing breastmilk as well as gaining weight. Remember to add salt liberally and dont be afraid of sugar containing foods.

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      • #48
        Originally posted by Mireia View Post
        Body composition? What is that? Sorry I am totally oblivious to all things work out and getting the body to look "worked out" :/
        I also don't eat a lot of meat, because the good meat can be so expensive and we are on a budget. About how much meat a day is balanced?
        Body composition is what your fat:muscle ratio is at your given weight.

        Gina Carano is a great example of this. She is 143 lbs. If you think of a woman that is 143 lbs, you probably wouldn't think of her as overweight, but probably with a couple pounds to lose. Except...



        She has an exceedingly rare body composition with a very low fat:muscle ratio. A person her size with a typical body composition (~26% body fat or so) would probably want to lose 10-15 lbs. But this is what happens when you lift heavy, train hard, eat a high protein diet and make sure not to overdo your fat intake. Gina looks to me like she's around 17% body fat, which is far below the norm. Your typical Victoria's Secret model is in the 17-18% range, except Gina actually has muscle and doesn't look like she needs a good meal like those girls. Deadlifts for breakfast, squats for lunch, chin-ups for snacks? Clearly. I'm pretty sure she's a martial artist so she'd put me through a wall pretty easily. I only have 7 lbs on her...lol.
        Last edited by ChocoTaco369; 02-07-2013, 07:07 AM.
        Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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        • #49
          Originally posted by ChocoTaco369 View Post
          Body composition is what your fat:muscle ratio is at your given weight.

          Gina Carano is a great example of this. She is 143 lbs. If you think of a woman that is 143 lbs, you probably wouldn't think of her as overweight, but probably with a couple pounds to lose. Except...



          She has an exceedingly rare body composition with a very low fat:muscle ratio. A person her size with a typical body composition (~26% body fat or so) would probably want to lose 10-15 lbs. But this is what happens when you lift heavy, train hard, eat a high protein diet and make sure not to overdo your fat intake. Gina looks to me like she's around 17% body fat, which is far below the norm. Your typical Victoria's Secret model is in the 17-18% range, except Gina actually has muscle and doesn't look like she needs a good meal like those girls. Deadlifts for breakfast, squats for lunch, chin-ups for snacks? Clearly. I'm pretty sure she's a martial artist so she'd put me through a wall pretty easily. I only have 7 lbs on her...lol.
          Oh, I think I had that checked once and it was 20? That was 13 years ago though.

          Hm...I don't want to say she looks bad. But my personal taste is a softer, more womanly shape. Not necessarily more weight, but not as musculuar, soft larger hips, small waist and enough fat in the face for a youthful glow.
          So I do want to keep some healthy fat.
          I am pretty happy with my body how it is without doing anything...other than being somewhat active (or volleyball before baby) and a little bit of Yoga for my back.
          The only thing I would like is maybe gain a bit more. I feel pretty happy with what I gained already but a few lbs more might be better even. (I'm 5'5" and 108 now)

          So again, not saying anything bad about her..just not my exact ideal ^^ (I sure hope she won't come and crush me now that I said that lol)
          Currently eating strict Paleo, no rice or potatoes. I want to increase carbs and make sure my ratio of carbs, protein and fat is right for me.
          30, 5'5" and 108 lbs (formerly 100 lbs)
          I don't work out but I chase and nurse a toddler all day

          Comment


          • #50
            Originally posted by Zach View Post
            You are absolutely on the right track. Keep saturated fat high, carbs even higher and protein low. That is also the perfect recipe for producing breastmilk as well as gaining weight. Remember to add salt liberally and dont be afraid of sugar containing foods.
            I do season with sea salt!
            I think as a woman a diet that increased breastmilk production and promotes good skin, hair and balanced hormones, fertility signals to be a good diet for women. That is what I am aiming for.
            Currently eating strict Paleo, no rice or potatoes. I want to increase carbs and make sure my ratio of carbs, protein and fat is right for me.
            30, 5'5" and 108 lbs (formerly 100 lbs)
            I don't work out but I chase and nurse a toddler all day

            Comment


            • #51
              Originally posted by Mireia View Post
              Right now I am eating high carb and high fat I think. The 23 g was a mistake, I actually eat about 80g. I am sure I can raise it to about 100 somehow. Just still figuring things out.
              I also need to watch my calorie intake since I drop weight quickly. Lately I have been gaining, so I think eating more carbs can help with that too.
              Would you mind posting a days worth of food so we can maybe show you where/how to increase your intake? An easy thing to do is just eat larger portions of what you are currently eating (except for your fats because I think you are getting enough of those as it is)

              Also, the carbs you eat to hit 100g (minimum) a day are those from potatoes, rice, dairy, fruit, carrots, peas and legumes.

              Things like broccoli, lettuce, spinach, tomatoes(unless you are eating them 2-3 whole ones a day), cauliflower, brussel sprouts, cucumber, onion, etc don't count towards that 100g minimum.

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              • #52
                NDF

                Sure, I can post yesterday since I wrote down pretty much everything.

                1 Banana baked with chocolate sauce (honey+olive oil+ cocoa powder)
                1 slice coconut flour bread with 1 tbs honey and 1tbs of butter
                1/2 carrot raw
                3/4 sweet potato, baked
                1/2 Zucchini
                2 ground beef patties (about 440 cal)
                1/2 onion
                2tbs of olive oil
                2 slices coconut flour bread with 2 tbs of honey and raw butter
                1 ground beet patty
                1 Banana raw
                1 Apple raw

                The coconut flour bread had about 4 eggs.

                Was about 2200 cals, 144g of carbs (all carbs), 99g of fat, 72g of protein, 82g of sugars (from fruits and sweet potato etc.)
                That mans 33% carbs, 16% Protein and 51% fat. On other days I had less protein when I did not eat as many eggs.
                Currently eating strict Paleo, no rice or potatoes. I want to increase carbs and make sure my ratio of carbs, protein and fat is right for me.
                30, 5'5" and 108 lbs (formerly 100 lbs)
                I don't work out but I chase and nurse a toddler all day

                Comment


                • #53
                  Are you eating sold meals or snacking?

                  Your total calorie level looks decent, though if you are looking to gain I'd recommend aiming more towards 2500 calories.
                  Your macro split is okay. I'd recommend eating more protein for sure though.

                  What about adding some eggs at breakfast? Have you ever tried making a "sweet omlette"? It sounds weird, but it's actually quite delicious. I was thinking maybe make a 2 egg omlette and use your banana concoction to fill it.

                  also, how about doubling up that beef patty at dinner?

                  I think you could bring fat levels down a bit. 99g a day is a bit overkill. I'd suggest lowering the fats just a bit and bringing those carbs up. You can do this by cutting down on the size of your additional fats (Use 1 tbsp instead of 2 of your oils and butters) and increasing your carb portition sizes( eat the whole sweet potato instead of just 3/4 of it, have 2 apples and 2 bananas instead of just 1, that sort of thing)

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                  • #54
                    Sometimes I do eat additional eggs. I just don't know how many eggs a day are good? I eat 3-4 as a standard. So an omelette would add about two and make it six.

                    Today I ate a bit more fruit so I should hit 150g of carbs.
                    How much do you think the fat intake for someone not breastfeeding should be? Then I can make sure to be a bit higher than that.
                    I agree, 500 cals more would probably help me gain more. My fitness pal calculated that with 200 I will gain 1/2 pound a week vut that is without breastfeeding.
                    I ate more meat today and a whole sweet potato. I usually eat a whole but the last ones we bought were so tiny.
                    I eat rather large meals. Usually three large meals and snack inetween. For example : 5 burger patties (self mad), 1 sweet poatato, 1/2 onion and 1/2 zucchini for lunch. The plate was certainly full.
                    I do snack more in the evening, my appetite goes down a bit, the beef patty was a snack so to say
                    Currently eating strict Paleo, no rice or potatoes. I want to increase carbs and make sure my ratio of carbs, protein and fat is right for me.
                    30, 5'5" and 108 lbs (formerly 100 lbs)
                    I don't work out but I chase and nurse a toddler all day

                    Comment


                    • #55
                      A breastfeeding mother needs an additional 600 calories a day to supply good quality breast milk.(Thomson AM, Hytten FE, Billewicz WZ. The energy cost of human lactation. Br J Nutr. 1970 Jun;24(2):565–572.)

                      If you were at a "normal" BMI and weighed say 120lbs, you'd need approximately 1900 calories (for your current activity level) plus the 600 for breast feeding, bringing you to 2500 calories. So I definitely think that would be an appropriate number to aim for.

                      As far as fat goes, the minimum recommended fat intake is 0.4-0.5g/lb BW. If I were you, I'd use your target body weight to make that calculation. So again, assuming 120lbs is your goal, you are looking at a minimum of 48-60g a day as a minimum.

                      So far we've got:
                      540 calories from fat (60g)
                      480 calories from protein (120g - a little extra protein since you are breast feeding and gaining weight)
                      400 calories from carbs ( the 100g minimum)
                      and lets say 400 calories from veggies
                      that's about 1820 calories
                      2500-1820= 680 left.
                      I'd increase your carbs more so than fat.... maybe go with an additional 140g carbs and then another 15g fat.
                      So something like 120g protein, 240g carbs(not including fibrous veggies) and 75g fat.

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