Should aim for what in diet - hi carbs/hi protein or both?

[Adeline1204]

I have been monitoring my diet by writing down what I eat everyday in an online food log (www.fitday.com). Somehow, my diet by the end of the day is very high in carbs. Now my questions are :

1. What should I aim for - high carbs or high protein or both? Correct me if I'm wrong, but I only know the basic rules - my diet should have at least 50g of protein per day (weight x 1g protein). What about carbs? How much should I take per day?

2. Even in our school days, we learnt about makanan seimbang which should consists of 7 diff types of nutrients ie carbs, proteins, fats, vitamins, fiber and etc (which I forgot hehe...). So I've just found out that vege and fruits are high in carbs. I somehow just can't register this in my head since I want to target low carbs and high protein (I mean, I should target low-carbs-high-protein diet right?) *blur-blur*

My knowledge in diet really, really sux, so I really need help here......

[aizan]

Hmm... personally I think we should just keep it simple. Don't have to overthink things.

As long as you're eating a clean diet, everything would fall into place. For me, I just make sure I eat sufficiently and snack a bit more on workout days (it's hardly a snack when all I eat is fruits esp. bananas between meals... but it's surprisingly filling).

Post workout, I make sure I have at least a pack of chocolate milk (DM's tip) as a source of protein. The sugar content also helps in supplying me with energy.

[dailymuscle]

Adeline: It's 1g of protein per lb of bodyweight - if you're taking 50g of protein per day... that makes you 50lbs? :P

If you're 50kg, that makes you 110lbs - so you should shoot for 110g spread out evenly throughout the day.

Choc milk works okay - since it has simple carbs which you need post-workout, and protein. But again, depending on your budget, this can be improved for potentially better results.

[av98m]

I only worry about carbs from crappy sources like sugar, highly processed junk good and soft drinks etc. I eat fruit and veg to my heart's content with no adverse effects.

[Data]

1. What should I aim for

Are you trying to gain weight or lose weight?

If you're trying to lose weight, cut down on carbs, and replace a good quantity of remaining carbs with protein. This helps burn fat.

A good rule of thumb for nutritient ratio: 1 part fats, 2 parts protein, 3 parts carbs. Start this off by finding your protein requirements. If you weigh 150 pounds, make this AROUND 150 grams of protein. Thats 75 grams of fats, and around 225 carbs or so. This is only a rule of thumb. If you need to cut calories, cut out the carbs first, then the fats, and finally the proteins.

What you need to worry about are the 3 macronutritions

Fats, Protiens, and Carbs

And the 2 micronutritions

Vitamins and Minerals.

Things like bioflavoinoids, phytochemicals, antioxidants, immunoglobins, etc etc usually take care of themselves if you get the above ones right.