Whats a good carb-protein split ? Are Fat very important ?

simply_healthy

Hola All,

I just analysed my monthly nutrition report and noticed that I consume around 150 gms of carbs(average) and 110 gms of proteins(average) per day.... Is it a good split ? Do I need to reduce my carb intake ?

Also, I hardly bother about Fat intake... I mean, they are never higher than MFP daily calorie plan but do I need to make sure that I have the MFP Fat intake daily ?


My daily MFP Goal is :
Calories: 1,220
Carbs - 168
Protein- 46 (too low but I make sure to have atleast 100 gms of protein daily)
Fat - 41

The exercise calories get added to above. Currently I weigh around 103 kgs and I aim for a weight loss of around 4 kgs per month. Please suggest whats the best calorie split (carb - protein - fat) in order to achieve my goals.


Thanks in advance )

JDMPWR

I like either 45/35 or 40/40 Protein/Carbs.

I feel that eating more carbs then protein is pointless.

PJilly

I like 55 carbs, 25 protein and 20 fat. I know a lot of people think you should cut carbs to lose fat, but most of the people I know who have reached their goal weight and maintained it eat plenty of carbs. It's working for me! :happy:

Jenks

I use the mayo clinics guide lines:
http://www.mayoclinic.com/health/healthy-diet/NU00200

khskr1

You should be taking in your minimum fat content. Your body needs fat in order to function properly..not to mention our brain is made up of a lot of fat! Just make sure it's coming from good fats...not m&M's fat. LOL

erickirb

I like 55 carbs, 25 protein and 20 fat. I know a lot of people think you should cut carbs to lose fat, but most of the people I know who have reached their goal weight and maintained it eat plenty of carbs. It's working for me! :happy:

I am similar to this split. Carbs are good if they are wholegrain, they are the easiest nutrient for your body to use as energy. Eating a diet of more than 30% protein can have some negative health effects over the long term. Short term higher protein is not an issue just month after month can be. I Try to get a min 50% carbs and max of 55%, protein between 20 and 30% and fats between 20 and 30%. Everyone is slightly different and you can play with your numbers until you find what works for you.

xDeannaGarciax

I like 55 carbs, 25 protein and 20 fat. I know a lot of people think you should cut carbs to lose fat, but most of the people I know who have reached their goal weight and maintained it eat plenty of carbs. It's working for me! :happy:

I've lost 35lbs since April and I eat my carbs too, the whole grain one's. I'm also partial to this ratio. I try to stick to around 55-60carbs. Have you read "Skinny Chicks don't eat salads" I highly reccomend it!

Here's a little about it
"In this smart, sassy guide, famed Los Angeles nutritionist Avanti reveals the no-fail eating plan she has developed after nearly 20 years in the field--a program that effortlessly turns her weight-challenged clients into thin ones.
From the Publisher:
A sports nutritionist for Hollywood clients explains why typical "health foods" do not necessarily promote weight loss, reveals foods that stabilize blood sugar for a variety of potential health benefits, and cites the importance of avoiding deprivation diets. (such as low-carb)
Packed with real-world advice for a real-life transformation, Skinny Chicks Don't Eat Salads shows that it’s not only possible to shed weight while eating carbs, fats, and all your favorite foods—it’s the ONLY way.

On the Skinny Chicks plan you will:
-Drop up to 7 pounds within the first 7 days
-Eat every 4 hours to keep your fat-burning metabolism humming
-Never feel deprived, with over 100 fabulous recipes designed to provide the perfect balance of protein, carbs, and fat

Follow the Skinny Chicks program for 30 days and you'll find you're no longer a slave to the overpowering cravings that lead to endless cycles of starving, bingeing, and guilt. So toss the boring salads and start enjoying food again to achieve lasting, healthy weight loss!
Annotation:
In SKINNY CHICKS DON'T EAT SALADS, sports nutritionist Christine Avanti offers her best weight loss advice. With Avanti's Skinny Chicks plan, she explains how you can lose weight while continuing to eat the food you enjoy. She offers special recipes, and includes a schedule that involves eating every four hours. Avanti has been a guest on numerous television programs, including Rachel Ray, E! News, and Fox & Friends."

stormieweather

Try this, 1g of protein per pound of lean body weight, plus .3 - .6g of fat per total pounds of body weight, and the rest of your calories from carbs.

For me, this works out to 113g of protein, 60g of fat, and 127g of carbs (if I increase calories, it would be in the carbs).

steve_adediran

My split is 60 Carbs; 15 Protein and 25 Fat; However I am normally under by Fat target.

Like mentioned in some previous comments, the major source of energy should come from Carbs. But more importantly, you've got to find out what works for you. This to a large extent depends on your life style. I am quite active i.e. go to the gym about 5 times a week doing different physical activities with one mind & body activity (Yoga) and sometimes cycle on a Sunday. So I burn a lot of my calories hence can afford a relatively higher Carb intake compared to some of the splits I've seen in others'

simply_healthy

Try this, 1g of protein per pound of lean body weight, plus .3 - .6g of fat per total pounds of body weight, and the rest of your calories from carbs.

For me, this works out to 113g of protein, 60g of fat, and 127g of carbs (if I increase calories, it would be in the carbs).

How do I find my lean body weight ?

simply_healthy

Thanks all for the replies.. They are indeed helpful.... Thanksssssssssssssssssssssssss.. U guys are d best ! :flowerforyou: