protein/fat/carb ratios for a woman with IR?

mom23nuts

Hi all

have 30 more to go and they are stuck like cement help me!!!

ok was 237 now at 179lb
I do mad activity....4000min last week alone and eat well but maybe not enough....just upped my baseline amount from 1200 to 1600 since being at the gym for over a month I have only lot a few lbs and the tape measure is not showing results either.

My big ? is Is there a magical formula or ratio for protein/fat/carbs I should follow as a woman that needs to lose belly fat and is insulin resistant with PCOS?

I also have a heart rate monitor so I am being very accurate with my calories burned.

One trainer told me that I only need 1200-1400 calories and to stop overdoing the protein.
Someone else told me to up protein and calories and cut back on carbs
A third person told me to plug my stats in to a BMR calculator and find out my comatose calorie needs and then go from there to eat back some exercise calories.

That puts me at 1549 not 1200 like the other trainer and MFP site put me.

Help!!

So confused!

chibbz

I'm no expert, but my mom lost 50 lbs in 6 months sticking to a ratio of 15% fat to 55% carbs to 30% protein. It worked well for me last year when I lost 15 lbs in 1.5 months. I've had a baby since, so I'm back on this diet but my mom kept all the weight off for 3 years and counting. You might actually try increasing your calories. Seems counter intuitive but generally works. I practice calorie-shifting, or increasing my calories significantly every fourth day. Keeps plateaus away. Good luck!

Zeromilediet

Congrats on your success thus far! You are definitely a role model! You'll get lots of recommendations based on individual experience and preferences--what works for one person may not suit another so my suggestion is to try it before you discard it for at least a month.

Have you read Gary Taubes' Why We Get Fat? Interesting read and got me on to exploring a food plan that adjust the carbs I was eating (bread, pasta etc) for more vegetables & fruit. It's not a diet book, it's a book (along with his other one Good Calories, Bad Calories) that reviews the theories of how what we eat affects us. So, you won't find mealplans, charts etc in them.

My personal ratios are 35% Protein, 40% Fat, 25% Carbs. The protein is lean meat, poultry, fish and eggs; the fat is olive oil or flaxseed oil, whatever fat is in the protein as well as in the coconut milk I use for desserts; and, the carbs are fruits (specifically berries, apples and avoiding tropical) and vegetables (avoiding starchy ones like potatoes). There's no grains or dairy, salt or sugar, beans, or processed foods. Although I'll have plain greek yogurt sometimes in a smoothie.

Personally I don't have any trouble living like this, and in my 50's have no joint pain, menopause is not noticeable, and generally feel great. Some people might have a problem living without what have become their favorite foods like chips, pizza, bread, ice cream, etc., but for instance I make ice cream with coconut milk; and, these other food groups have no nutritional benefit I can't get from everything I eat--I'd rather have a cobb salad than a sandwich any day. Food and lifestyle choices are individual.

Good luck with your choices; hopefully you'll find something that will be a lifestyle - lifetime choice.

mom23nuts

can you share the ice cream with coconut milk recipe?

Zeromilediet

Coconut Milk - Mango Ice Cream

In a saucepan gently heat 1 can coconut milk (do not add water) until about 170F - don't boil.
In separate bowl, put two egg yolks and beat gently--you can add 1 tbsp of honey if you have a sweet tooth, but mango is quite sweet as is coconut milk and doesn't really need sweetener.
When coconut milk is ready, ladle some into egg yolks while whisking--this is to heat up the egg yolks without cooking them. Add some more milk to egg yolks and whisk well, then return mixture to saucepan. Continue cooking until custard thickens (don't let it boil)
Remove from heat and chill in refrigerator; if your mixture is nice and cold, it freezes better
Once it's cooled, pour over mango and add 1/2 tsp vanilla (optional); pulse in blender/processor just enough you have chunky mango.
Pour into ice cream maker and follow the instructions.
More detailed instructions and credit for recipe is here http://paleodietlifestyle.com/paleo-coconut-vanilla-ice-cream/

Note that the best coconut milk is of Thailand origin so look for that on the can. Also, make sure it's milk and not cream or water.

mom23nuts

sounds yummy thank you!