Low carb diet help!
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fferbz
Posts: 25 Member
Hi all, i want to lower my carb intake and this is my first low carb diet, currently (before the low carb) my macros are - 1200 calories per day Carbs - 127g Protein - 98g Fats 33g.
i wanted to drop my carbs to around 70g to start with (i know it should be around 50g but id like to ease myself into it for a week or so first). I was wondering how i should distribute the extra calories? I was thinking 60% to protein 40% to fats? So id be at Carbs - 70g Protein 132g Fats 56g
Does that seem ok? Any input would be great thanks
i wanted to drop my carbs to around 70g to start with (i know it should be around 50g but id like to ease myself into it for a week or so first). I was wondering how i should distribute the extra calories? I was thinking 60% to protein 40% to fats? So id be at Carbs - 70g Protein 132g Fats 56g
Does that seem ok? Any input would be great thanks
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Replies
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Why do you want to drop your carbs? Outside of a medical condition it is completely unneeded.0
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60% to protein is in the wrong direction, leave your protein where it is and swop the carbs for oils and fats.
Say 50g C, 100g P = 600 cals and 600 cals of fats & oils. So 50% calories from fat.0 -
60% to protein is in the wrong direction, leave your protein where it is and swop the carbs for oils and fats.
Say 50g C, 100g P = 600 cals and 600 cals of fats & oils. So 50% calories from fat.
So what would you recommend my macros to be? If i were to put my carbs at 70g? Having trouble working it all out0 -
70g * 4 = 280 say 25% (steps of 5% on MFP)
100g * 4 = 400 say 35% (or 30%)
Fat = 40% or 45%0 -
70g * 4 = 280 say 25% (steps of 5% on MFP)
100g * 4 = 400 say 35% (or 30%)
Fat = 40% or 45%
Does this sound ok (i have the plug in so i can change my goals in 1% increments)
Carbs - 69g - 23% - 276 cal
Protein - 99g - 33% - 396 cal
Fat - 59g - 44% - 528 cal
Thank you for your help btw!0 -
good starting point yes.0
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If you wish to go low-carb is this something you are going to stick with for life
If it is join the low-carb group
If you're thinking quick fix then avoid it .. because low-carb can be one of the most frustrating ways to hit a calorie defecit .. you lose water weight quickly but as soon as you snap it comes back equally quickly and that can absolutely make you throw in the towel and end up fatter than when you started
*voice of experience*
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Water weight is a few lbs and as almost all (if not all) diets restrict carbs the reduction in water weight is not unique to low carb. "Stick with for life" is hyperbole.0
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Water weight is 10-15lbs
My diet had me at around 350g carbs ... which I doubt ate into my glycogen stores
and please explain why 'stick with for life' is hyperbole in relation to what I actually said "as soon as you snap it comes back equally quickly and that can absolutely make you throw in the towel and end up fatter than when you started"0 -
If you wish to go low-carb is this something you are going to stick with for life
If it is join the low-carb group
If you're thinking quick fix then avoid it .. because low-carb can be one of the most frustrating ways to hit a calorie defecit .. you lose water weight quickly but as soon as you snap it comes back equally quickly and that can absolutely make you throw in the towel and end up fatter than when you started
*voice of experience*
Yeah to be honest it is something id want to stick with, but i dont want to go straight into less than 50gs so thought id ease myself in at around 70g first, what do you think of my macros above?0 -
If you wish to go low-carb is this something you are going to stick with for life
If it is join the low-carb group
If you're thinking quick fix then avoid it .. because low-carb can be one of the most frustrating ways to hit a calorie defecit .. you lose water weight quickly but as soon as you snap it comes back equally quickly and that can absolutely make you throw in the towel and end up fatter than when you started
*voice of experience*
Yeah to be honest it is something id want to stick with, but i dont want to go straight into less than 50gs so thought id ease myself in at around 70g first, what do you think of my macros above?
What's your current weight .. because that determines what your protein and fat macros should be set to as minimums and then you can choose how to slot in the rest
as a minimum you should aim for your protein at 0.64-0.82g per lb of bodyweight and fat at 0.35g per lb of bodyweight0 -
I weigh 8.7st not too sure what that is in pounds0
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If you wish to go low-carb is this something you are going to stick with for life
If it is join the low-carb group
If you're thinking quick fix then avoid it .. because low-carb can be one of the most frustrating ways to hit a calorie defecit .. you lose water weight quickly but as soon as you snap it comes back equally quickly and that can absolutely make you throw in the towel and end up fatter than when you started
*voice of experience*
Yeah to be honest it is something id want to stick with, but i dont want to go straight into less than 50gs so thought id ease myself in at around 70g first, what do you think of my macros above?
What's your current weight .. because that determines what your protein and fat macros should be set to as minimums and then you can choose how to slot in the rest
as a minimum you should aim for your protein at 0.64-0.82g per lb of bodyweight and fat at 0.35g per lb of bodyweight
I weigh 8.7st not too sure what that is in pounds0 -
If you wish to go low-carb is this something you are going to stick with for life
If it is join the low-carb group
If you're thinking quick fix then avoid it .. because low-carb can be one of the most frustrating ways to hit a calorie defecit .. you lose water weight quickly but as soon as you snap it comes back equally quickly and that can absolutely make you throw in the towel and end up fatter than when you started
*voice of experience*
Yeah to be honest it is something id want to stick with, but i dont want to go straight into less than 50gs so thought id ease myself in at around 70g first, what do you think of my macros above?
What's your current weight .. because that determines what your protein and fat macros should be set to as minimums and then you can choose how to slot in the rest
as a minimum you should aim for your protein at 0.64-0.82g per lb of bodyweight and fat at 0.35g per lb of bodyweight
I weigh 8.7st not too sure what that is in pounds
119lbs
there's 14lbs in a stone
so minimum protein per day is 76g and minimum fat is 40g - please note the word MINIMUM0 -
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you know I got it from sidesteel / sarah and can't remember the original papers that were linked .. I'm sure you could find them on a search
a quick google pulled up this http://www.who.int/nutrition/topics/FFA_summary_rec_conclusion.pdf which might put some of it in perspective but doesn't give the actual percentage as a matter of bodyweight on initial skimming
but when I use the figures against a bodyweight of 119lb and a presumed diet of minimum 1200 it works out about the same
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you know I got it from sidesteel / sarah and can't remember the original papers that were linked .. I'm sure you could find them on a search
a quick google pulled up this http://www.who.int/nutrition/topics/FFA_summary_rec_conclusion.pdf which might put some of it in perspective but doesn't give the actual percentage as a matter of bodyweight on initial skimming
Thanks. I will have another hunt later. I did a quick search earlier but most of the official guidelines I found appear to be sticking to the outdated 'cut as much fat as possible' advice, or expressing it as a percentage that clearly doesn't apply to LCHF.
The idea of it being based on bodyweight or LBM, as the protein requirements are, makes more sense.
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Thanks for asking. I've been wondering the same thing. My doc put me on a low carb diet, but never said how much carbs is considered low carb.
I'm currently at 212 pounds. So what should be my percentages for the micros?
I see, if I did the math correctly, I need a min of 136 g of protien, amd 74 of fats.
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