Suggestions for Nutrient Ratios

Hi, Everyone,

I'm new to this group.  I had VSG in Jan 2012.  I originally lost 170 pounds, but have put back on 30 in the last couple of years.  (Struggles with my eating disorder.) 

I am determined to get back on track and back to losing.  I am unsure of what to devise as a daily food plan right now.  Some folks suggest high protein and veggies but very low carbs and very little fruit.  Some folks have more fruit with the veggies.  I also don't know what daily calorie range to shoot for.  800, like in the very beginning?  1000-1200?  1200-1400?

I've cut out pretty much all pre-packaged foods, including frozen meals, and most processed foods.  I like preparing fresh food and making it flavorful without adding a lot of calories, etc.

How does 1000-1200 net calories sound (depending on day's workout), mostly quality protein, two fruits and up to five veggies a day, very low "junk" carbs (ex: almost no breads/grains, rice, pasta, etc.)

I find it works best for me to eat six times a day with the three small snacks being a fruit, a few nuts, or some raw veggies.

Thank you in advance for any suggestions.

Mary

IMO - it is best you can find out what works best for you, trial and error. Plus - as you would be losing weight - or deal with life changes - you may need to adjust your diet accordingly. 

I know that I am very carb sensitive. If i eat too many carbs - or the wrong carbs, or at the wrong time- i gain weight even if my calories are relatively low. 

Plus - the more carbs I eat - the more I want them..  some fruits and veggies are therefore no-no  for me.  But they may be OK for someone like you. 

My pouch (I had RNY) is still small as long as I eat the right foods...like dense proteins..and a few bites of non-starchy veggies.. 

Fruits - if i eat any - I limit that to berries and only every once in a while...

Have also in mind that the more processed the food - the easier is for us to digest and absorb.  Some lean highly processed proteins (i.e. whey isolate, concentrate, other protein shakes) can stimulate insulin response.  higher insulin = slower weight loss...or a gain.

when I try to lose weight I get on a Low carb med protein-higher fat diet... 

 The fat makes my belly happy and prevents cravings for me.. 

I basically decide how many calories I want to get a day - i.e.1000, then decide how many proteins per day: 60-80 gr, how may carbs - 30-50,.. so the rest of the calories need to come from fat. Fatcan be our friend. 

I not only look at total numbers - by the end of the day - but I try to make sure that all my meals / snacks are balanced. 

I try to make sure that every snack has no more carbs than it has proteins and at leats as many ftas as it has proteins...

i.e. for every 10 gr of proteins I like to have no more than 5 gr of carbs, and app 10 gr (7-15) of fat ...