Nutrient summary - what % is right?

rubymilo

Hi

I'm losing during the week, but tend to go off the rails at the weekends.... But, I'm very good at keep my carbs low, alcohol is the problem (wine, but trying to still to gin and slimline tonic currently)

Current weekly nutrient summary is

14% carbs
63% fat
23% protein

On a low carb diet, how low is too low - and how high is too high? I'm currently on the 6 weeks to OMG diet and fear I've taken the books advice not to count fat or protein too literally?

Calories are usually between 700 - 1000 during the week, maybe up to 1500-1800 on Sat/Sun.

Try to have one day of really low calories, around 500-600.

Any thoughts?

Thanks

if_it_fits_your_macros

700-1000 calories is incredibly low. You can cause metabolic damage by eating such a low amount of caloires which will make losing fat incredibly hard.

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jo_marnes

You need to scroll through maybe 20 pages of threads in this forum and you will find all the answers as to why you shouldn't be eating such few calories.

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LisaGirlfriend

You need to eat more food for starters and eat the same every day. Figure out your BMR and TDEE and do a 15 % cut from TDEE. Add strength training and increase your carbs. I was a low carber for years and it messed up my body. I now do 40%carbs, 30%protein and 30%fat. I've only recently been hitting my 30% protein goal and it's made a huge difference in my loss. Your body needs carbs for energy.

MsSleeth

The institute of medicine and most health professionals recommend a diet that is 45 - 65% carbs, 25% fats, and 20% protein. Carbohydrates are your body's pereferred energy source, especially your brain. If you are intentionally manipulating ketones in an effort to burn fat, you really should learn everything you can about nutrition so you know exactly what you are doing and why you are doing it.

I believe Coursera.org will be offering more free online nutrition courses in the fall. You can also find good, basic information online from sources like:

http://www.choosemyplate.gov/supertracker-tools/supertracker.html
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/
http://women.webmd.com/guide/nutrition-101-how-to-eat-healthy

You might also want to switch over to using Supertracker. https://www.supertracker.usda.gov/default.aspx

It is not nearly as user friendly as MyFitnessPal, but it has by far the best nutrient reports. In using it, you will probably find that you are not coming anywhere close to meeting your daily nutritional needs with your low calorie and high fat consumption. Professinal nutritionists need at least 1200 calories of a perfectly designed meal plan to meet these needs. Just keep in mind that the different organs in your body need very specific nutrients to function properly. Your diet might have you looking trim on the outside, but you could be doing damage on the inside. Very low calorie diets are usually reserved for extremely obese people and done under a doctor's supervision.

helpfit101

You're eating too little.

Even up your macros a bit more like 33/33/33 40/30/30 or whatever.

rubymilo

Thanks all - will increase the calories, carbs/protein.

QuilterInVA

The government is in the food manufacturer's pocket and that is why the high recommendation for carbs. It is a fact that the body requires no carbs. No one has ever been diagnosed with health problems due to carb deficiency. Most of us would be a lot healthier if we cut out the processed foods and stuck with the perimeter of the grocery store.

LINIA

Hi Ruby

What are your goals...also current height? current weight?


Linia