What should I be eating???

[ArtzyJen]

Okay. Here's dilemma. I've lost about 13 lbs since the middle of July, but I have been in a plateau for over three weeks now due to accidental starvation (I didn't realize I was only netting 800 calories a day on average for about a month). I just realized this a week ago. The whole time since embarking on this journey in July, I've been getting approx 40-50% carbs, 30-35% protein, and 15-25% fat. Since realizing error in net calories, I've upped intake to make sure I net at least 1300 calories a day (but more like 1500). It's a struggle for me to eat this much.

It's been a week since starting to take in the correct amount of calories, and I still have barely moved on the scale. I know I'm gaining tons of muscle- as I've never worked out this much or this hard in life and I continue to look like I'm losing weight, even though the scale doesn't show it.

I have multiple questions.
What should be distribution of carbs/protein/fat to promote fat loss?
Am I netting enough calories to encourage weight loss?
What types of carbs should I be eating? Someone told me I should cut out fruit and bread. I have no idea how to do that and still manage to eat 2000 or more calories a day to get net calories above 1300.

Help!

BTW... I'm 194 currently- wanting to end up at 135.

[Boss Man]

What should be distribution of carbs/protein/fat to promote fat loss?

(Keep Carbs around 30%, then make Protein 40% and Fat 30%. low Carb isn't the answer, but adequate Fat can replace Carbs, to make up the deficeit. Your Carbs are a bit high.

These ratios should probably be okay.)

Am I netting enough calories to encourage weight loss?

(I'd aim for about 2,100 a day, so you've got 1,800 the average for sedentary females and another 300 a day. The possible issue for you is, you've been eating around 800 a day for a month, then jumped up to 1,500, which could have encouraged some Fat storage from excess calories, because your body could have almost certainly got used to the 800 a day, meaning 1,500 becomes an excess, until such time as the body gets more accustomed to the intake.

Though muscle gain could also be a reason or part of the for the scale staying put. The muscle gain is good though)

What types of carbs should I be eating? Someone told me I should cut out fruit and bread. I have no idea how to do that and still manage to eat 2000 or more calories a day to get net calories above 1300.

(Don't be too concerned in that. Fruit has simple Sugar, some of which can convert to Fat in the Liver, though not all, especially if you're not using a lot of energy, like say eating Fruit during work hours. Bread can be high Glycemic, so it will have a notable impact on Bloodsugar, but again, moderating these things is the key, not omission, unless you have some kind of mild bloating problem with something like Wheatbread.

Plenty of other things have Carbs including Cheese, Milk, Soy, Beans, Peas, Lentils, Veggies, Rice and Mushrooms, Peanuts and Nuts, (some more than others like Cashews and Chestnuts), so getting some Carbs isn't hard.)

[Athene]

What types of carbs should I be eating? Someone told me I should cut out fruit and bread. I have no idea how to do that and still manage to eat 2000 or more calories a day to get net calories above 1300.

Congratulations on your weight-loss so far, wow. I wanted to get in on the carb part of this post because I have been experimenting with it lately too.

If I eat bread it seems like I gain three pounds the next day and am bloated for two days. If I eat vegetables and fruit instead there is no bloating, less water retention, and faster weight loss. I would try it for a week and see what you think. If you're working out every day and you need something starchy, I would have a little bit of sweet potato, or something like that. After breakfast I try not to have any complex carbs that aren't fruit or vegetable-based, and it seems to help.

[ArtzyJen]

Thanks for all the info! It really helps. I managed to salvage today and got carbs down to 43%, 31% Protein, 26% Fat. I got some whey protein shake mix tonight and I will be adding that into diet as well as some lean fish to help out with protein. I am definitely going to try to lay off bread and get carbs from veggies and fruits primarily. Next on agenda is to get sodium levels down so I don't retain as much water. On the days I work out in boot camp, I make sure I drink 100oz of water or more, but it always seems I end up with higher sodium levels on those days too. I'm certain that will go down as I continue to transition to whole foods and get off of processed stuff.

[Athene]

You might have a gluten intolerance, Athene. Try some gluten-free bread and see how you feel. I was gluten-free for over a month, then ate wheat and stuff again for a week, and I've never felt/looked so bloated in life.

Duly noted! I'm going to look into that. I know there's a Gluten-free menu plan in the old Eat-Clean reference book that I have.

On the days I work out in boot camp, I make sure I drink 100oz of water or more, but it always seems I end up with higher sodium levels on those days too. I'm certain that will go down as I continue to transition to whole foods and get off of processed stuff.

Processed food is a killer for me, too. I rely on protein bars when I'm in a rush, and I notice a difference when I deviate from whole foods to those things. I mentioned the clean eating thing before - I think it works. The book or the website might be useful to you.