I want to increase current carbs by adding more starch safe items---what should I decrease fats or proteins?
EDIT I guess I should have explained why I want to up my carbs. I feel tired all the time -- I mean all the time. And I am hungry all the time I am figuring maybe my carbs are not high enough to sustain my activity level. I exercise at least 1 hour a day 6 days a week. 3 times a week I do doubles--Spin in the AM and Bikram in the evening. The other 3 days is usually just Bikram or SPin--not both. I use to lift but I am so bored with that I stopped. Sorry to you lifters out there. I am 41 y/o female --5 foot 2 125 lbs looking to lose about 10 lbs . Why 10 lbs-- well I felt most energized and even strong at that weight. Now I feel sooo blah!
Protein should be around 1g/pound of lean body weight (so somewhere between 0.5-0.9g/lb total weight, depending on BF%). Perhaps a bit more if your intended purpose is muscle building and bulking. If you're significantly above that level, decrease both fat and protein when increasing carbs, for the reasons Travis mentions.
If you're already in that range, keep protein stable and decrease fat when you increase carbs. Perfect Health Diet is an excellent guideline for what kind and how much starch to consume, but as always, listen to your body and n=1.
Edit after your edit: that's a crazy amount of exercise! No wonder you feel tired and can't drop any further weight- too much cortisol. Pick your favorite 3 or 4 workouts and drop the rest, especially the doubles. Instead get into nature, take hikes, do restorative yoga instead of intensive practice. Sleep lots. It'll take a couple weeks for things to settle back down.
Ideally both since you no longer need to create glucose from protein but you may also be adding in a lot of energy. If you do a lot of resistance training, you probably need no more than 1.5g/kg bwt of protein. If you're only slightly active, you probably don't need much more than about 1.0-1.3. It doesn't end up being that much. As far as fat goes, you could see what happens and adjust accordingly but if you've been buttering up everything etc., that may not end up working out unless you're highly active.
I would say stop doing so much cardio and even doubling up. I was an exact example of that, spinning 3-4 days a week on top of running. I was always tired and moody. I went cold turkey and gave up cardio and now spend 30-45 minutes a day lifting heavy weights (or working my way up to increase my strength) and I've seen more changes in my body in as little as 3 weeks compared to a year of "over-training."
I would increase fats so that you train your body to use that as a fuel and not carbs. That's just my take on it!
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