80/15/5
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AnthonyX150X
Posts: 293 Member
I recently started tracking my macronutrients and found that I eat a high amount of carbs in my diet.
My average calorie breakdown comes to 80% Carbohydrates/15% Fat/ 5% Protein. My carb intake is high and my protein intake is low, but I feel I have enough energy throughout the day and don't feel sluggish at all. Does anyone else have similar macronutrient percentages?
My average calorie breakdown comes to 80% Carbohydrates/15% Fat/ 5% Protein. My carb intake is high and my protein intake is low, but I feel I have enough energy throughout the day and don't feel sluggish at all. Does anyone else have similar macronutrient percentages?
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Replies
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No, and having protein intake so low is dangerous. Dont believe the hype of the HCLF crowd, this can cause long term damage.5
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This does not sound healthy. What are you eating?0
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How recently is recently, and what do you do to make sure you are tracking correctly? What's your calorie goal? Are you cutting, gaining or maintaining?0
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You should definitely not be going any lower than 10% with your protein. It can be dangerous to do so.0
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How are you managing to eat so little protein?1
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TavistockToad wrote: »How are you managing to eat so little protein?
My best guess would be lots and lots of potato chips, but they would have to be Olean chips to keep the fat that low as well. Jesus, do they still make those?0 -
rainbowbow wrote: »No, and having protein intake so low is dangerous. Dont believe the hype of the HCLF crowd, this can cause long term damage.
plant based diets really go low... but 10% would be the very lowest you would want to do... i did the LCHF and ended up getting some heart problems......0 -
willnorton wrote: »rainbowbow wrote: »No, and having protein intake so low is dangerous. Dont believe the hype of the HCLF crowd, this can cause long term damage.
plant based diets really go low... but 10% would be the very lowest you would want to do... i did the LCHF and ended up getting some heart problems......
In addition to this it is common to experience low sex hormones when on such a low fat low protein diet. I also eat plant based, but there is no reason to have such a ridiculous macronutrient ratio.3 -
A high carb diet is traditionally 80/10/10 not 80/15/5. Even that has a caveat. The 80/10/10 is based on a 2000 calorie diet, so the amount of protein would be about 50 grams, which is acceptable for a sedentary normal weight woman (a man's diet would be based on a 2500 calories with protein in the low 60s grams).
If you wish to eat high carbs low protein and fat, at least go by the grams since dieting is a special case of eating. At 2000 calories the breakdown would be 50 grams of protein 20-25 grams of fat, and about 400 grams of carbs. It basically takes the minimum amount required for good health of fat and protein and fills the rest with carbs.
If you are dieting and wish to scale that to a 1500 calorie diet, for example, you would keep the grams of fat and protein static (minimums for good health, remember?) and fill the rest with carbs. A reasonable high carb low fat low protein diet at 1500 calories would look like this: 50 grams of protein, 20-25 grams of fat, and about 280 grams of carbs. In percentages it would look like 13% protein, 12-13% fat, and 75% carbs. For a man on a 1800 calorie diet it would be about 62 grams of protein, 28 grams of fat and 325 grams of carbs.
Now if you are gaining and eating more than 2000 calories for a woman or 2500 for a man, percentages can actually go lower than 10% without significant problems. It's always best to go by grams.12 -
Gallowmere1984 wrote: »TavistockToad wrote: »How are you managing to eat so little protein?
My best guess would be lots and lots of potato chips, but they would have to be Olean chips to keep the fat that low as well. Jesus, do they still make those?
I was going to suggest that plain potatoes would work even better if you allowed for some small amt of butter per potato, and wonder if maybe OP is doing McDougall, but turns out that 2000 g of potato plus an oz of butter is about 80-10-10 at 1750 calories. So not even that is as low protein as OP claims. If you keep the butter and half the potatoes and add in 1000 g of bananas, you are basically there, on 1900 calories.
Not the most balanced diet.0 -
lemurcat12 wrote: »Gallowmere1984 wrote: »TavistockToad wrote: »How are you managing to eat so little protein?
My best guess would be lots and lots of potato chips, but they would have to be Olean chips to keep the fat that low as well. Jesus, do they still make those?
I was going to suggest that plain potatoes would work even better if you allowed for some small amt of butter per potato, and wonder if maybe OP is doing McDougall, but turns out that 2000 g of potato plus an oz of butter is about 80-10-10 at 1750 calories. So not even that is as low protein as OP claims. If you keep the butter and half the potatoes and add in 1000 g of bananas, you are basically there, on 1900 calories.
Not the most balanced diet.
Probably a fruit heavy diet.0 -
kommodevaran wrote: »How recently is recently, and what do you do to make sure you are tracking correctly? What's your calorie goal? Are you cutting, gaining or maintaining?
I recently started tracking macronutrients about a couple of weeks ago. I am in maintenance, but I eat my BMR of 1665 calories so I create a small deficit that adds up on the weekends where I can eat more.
So at 1665 calories using the 80/15/5 ratio, I eat 333 grams of carbs, 28 grams of fat, and 21 grams of protein.
Is this amount of protein really that detrimental to my health? Aren't there some vegans that eat about this amount?0 -
AnthonyX150X wrote: »kommodevaran wrote: »How recently is recently, and what do you do to make sure you are tracking correctly? What's your calorie goal? Are you cutting, gaining or maintaining?
I recently started tracking macronutrients about a couple of weeks ago. I am in maintenance, but I eat my BMR of 1665 calories so I create a small deficit that adds up on the weekends where I can eat more.
So at 1665 calories using the 80/15/5 ratio, I eat 333 grams of carbs, 28 grams of fat, and 21 grams of protein.
Is this amount of protein really that detrimental to my health? Aren't there some vegans that eat about this amount?
Yes it is.
Your BMR calories is 1665 which is maintenance for you? This does not sound right.1 -
There are protein options that don't come from meat. If you are eating a lot of carbs try finding vegan alternatives that have protein added to them. I know there are noodles that are made out of legumes that are all protein so if you eat a lot of noodles you can switch to those and gain protein in your diet. There are lots of choices besides meat that will give you the protein you need. I will tell you that I have a protein supplement that I use when I know my choices have been deficient in protein. https://amazon.com/gp/product/B005P0GP9U/ref=oh_aui_search_detailpage?ie=UTF8&psc=10
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There are protein options that don't come from meat. If you are eating a lot of carbs try finding vegan alternatives that have protein added to them. I know there are noodles that are made out of legumes that are all protein so if you eat a lot of noodles you can switch to those and gain protein in your diet. There are lots of choices besides meat that will give you the protein you need. I will tell you that I have a protein supplement that I use when I know my choices have been deficient in protein. https://amazon.com/gp/product/B005P0GP9U/ref=oh_aui_search_detailpage?ie=UTF8&psc=1
Whey is dairy, so not vegan. There are vegan options available though. Vega has a line of protein powders. There are many made with rice, pea, or soy.1 -
The DRI (Dietary Reference Intake) minimum is 56 grams per day for the average sedentary man. 46 grams per day for the average sedentary woman.
Beans and nuts.0 -
Fix your protein and fat levels ...neither are enough
Protein is building blocks of cell repair and muscle building, aim for 0.64-0.8g minimum per lb bodyweight
Fat helps the body absorb nutrients, aim for 0.4g minimum per lb bodyweight
What's your goal, your calories seem too low too0 -
Fix your protein and fat levels ...neither are enough
Protein is building blocks of cell repair and muscle building, aim for 0.64-0.8g minimum per lb bodyweight
Fat helps the body absorb nutrients, aim for 0.4g minimum per lb bodyweight
What's your goal, your calories seem too low too
Well since I am in maintenance, my goal is really just to find a macronutrient ratio that works for me and gives me the most energy throughout the day. I always seemed to have been drawn to carbs for the energy they bring to my body so that's why I started a high carb diet, but I didn't realize I am below 25 grams the recommended minimum for men...0 -
Here is a group of vegans and vegetarians: http://community.myfitnesspal.com/en/group/45-happy-herbivores
I am not doing plant-based because I eat meat sometimes but I mostly eat beans and tofu.
Here are some sources of protein for you:
Tofu, Beans, Soy Milk, Green Peas, Hemp Seeds, Walnuts, Edamame, Green Beans, Tahini, Chickpeas, Peanut Butter, Lentils,
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AnthonyX150X wrote: »kommodevaran wrote: »How recently is recently, and what do you do to make sure you are tracking correctly? What's your calorie goal? Are you cutting, gaining or maintaining?
I recently started tracking macronutrients about a couple of weeks ago. I am in maintenance, but I eat my BMR of 1665 calories so I create a small deficit that adds up on the weekends where I can eat more.
So at 1665 calories using the 80/15/5 ratio, I eat 333 grams of carbs, 28 grams of fat, and 21 grams of protein.
Is this amount of protein really that detrimental to my health? Aren't there some vegans that eat about this amount?
Yes it is.
Your BMR calories is 1665 which is maintenance for you? This does not sound right.
1665 is my BMR, but not my maintenance calories. I choose to eat my BMR during the weekdays so I can create a deficit for the weekends.0
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