Weight-Loss nutrition help

[vertex78]

Hello, I am going to start trying to lose weight, and I am trying to figure out what kind of spread i should have on carbs, fat, and protein. I am 6ft and 185lbs. I am not sure what my target weight is, i just want to lose my gut and have a flat stomach again. I did the calculations for bmr and activity level and came up with 1840 calories for weight loss. So i figured 30% protein 30% fat and 30% carbs from those calories, which puts me at:

protein: 138g
carbs: 184g
fat: 62g

i am the type of person that i can eat the same thing everyday and not get sick of it. So i was thinking of eating tuna and chicken breasts to meet my protein needs but i am not sure the best foods to meet the carbs and fat. Will probably eat a couple serving of peanut butter a day to get some of the fat. For carbs i am not sure, maybe eat a bunch of vegetables i guess.


I am also starting to exercise a lot. I have total body gym that i am doing everynight and i am going to start walking and then eventually jogging in the mornings.

Thanks for any advice you guys can give.

 

[Virtus1]

Your gonna get a lot of bullshit responses about 40/20/20 and so forth but the truth is you are over complicating things. I would shoot for 120g of protein and for the rest just eat and work hard. The rest will take care of itself.

At 6' and 185 you shouldnt need a whole lot. In fact if you are flabby at that you probably just need to pack on some muscle. Start an actual strength training program. You may be surprised at what just adding a few lbs of lean mass may do for you.

 

[Jeanette401]

I agree with Virtus - however, I do advocate getting some of your fat from things like avocado and olive oil. ... I personally am a sucker for cheese, so I eat that too, but I try to eat the 'better' fats

As for carbs, the less processed the better, and I'm a big believer in getting plenty of fiber with the carbs. Winter squash is good for this, wild rice is yummy, so is quinoa. Steel cut oats, also good. I also pick up a high fiber bagel from Wal-Mart (forget the brand right now) and also get the 'weight control' oatmeal with extra protein & fiber. Fiber One cereal is mostly insoluble fiber though (the kind that doesn't help much with your cholesterol) and highly processed, so it's not super high up there on my list.

One thing I like (although YMMV) is actually tuna mixed with greek yogurt and avocado instead of mayo. Adds some of the creaminess of the mayo but with healthier fats and more protein.

Also - if you ever DO get tired of your plan, CostCo has some yummy tilapia loins that are super easy to cook. And Greek yogurt is good, as are the ever popular eggwhites.

I pretty much shoot for 100 to 120g of protein in a day, and less the rest fall where it lies.