80/10/10?

maerieanne

hey guys!

so, i'm getting really into healthy and clean eating and i was thinking on starting the 80/10/10 diet, which means 80% carbs, 10% protein, 10% fat, and i was wondering

can we really survive and be healthy with just that amount of fat and protein?

i'm doing weights and jogging 6 days a week, i don't care about bulking or anything, i just wanna be fit and i see a lot of people online talking wonders about it, should i give it a try?

JacksMom12

I'm no expert, but that sounds like a terribly low level of protein and fats. I eat majority protein and fats, with only about 30% or less coming from carbs, so it's not something I'd ever do.

susannamarie

Before you try it I'd also check out the 1-star reviews of his book on amazon.

BuckeyeLife

What exactly will your body use to rebuild with? I can't say I know this well, but this seems like you're going to be lacking serious ability to rebuild your tissue...

jlhill7

Usually it is 40-30-30

realrayne10

:noway:

baycat107

I'm a carb lover, but that sure seems low on protein & fats. No scientific data, just my gut feeling.

johnkernmusic

No. With such low fat your hormones will get messed up. Also, with no protein you will lose substantial muscle!

astroub

Usually it is 40-30-30

I would go with this....

LifeChangingExp

:sad:

hey guys!

so, i'm getting really into healthy and clean eating and i was thinking on starting the 80/10/10 diet, which means 80% carbs, 10% protein, 10% fat, and i was wondering

can we really survive and be healthy with just that amount of fat and protein?

i'm doing weights and jogging 6 days a week, i don't care about bulking or anything, i just wanna be fit and i see a lot of people online talking wonders about it, should i give it a try?

NOOOOOO......:sad:

becoming_a_new_me

Before you try it I'd also check out the 1-star reviews of his book on amazon.

Yep...I think they even come with a discount on burial plans

nickyfm

I'd imagine you'd feel really hungry on that, not to mention spikes and dips in your energy levels.

You need your protein hit!

I do 40% carb, 35% protein, 25% fat, and have never looked back.

mdelcott

I tried this (in a raw vegan manor), guess what I gained 20 pounds and that was with running for an 1 a day. I have now gone low carb and have lost 15 of those 20 in the last month.. Really think about it first and done believe ppl when they say fruit WONT make you fat

KarmaxKitty

dear cheese puffs... :noway:

PLEASE don't do this. You will forever be hungry. For "no reason."

Umeboshi

O_o

TrainingWithTonya

I eat 70/15/15 and have cut my body fat in half in the last year while maintaining my lean mass. That being said, there are some very specific reasons why I can (and have to) eat this way. A set macro range will not give you the results you want without the hard work that goes along with it. When I look at my needs, first, I assessed my BMR and then add my activity calories not counting exercise. Then I looked at how much protein I need based on the fact that I'm very active in the gym with demonstrating exercises to my clients that I count in my normal activity and not as "exercise" and the fact that I lift heavy weights for my normal workouts. Because of my activity, I need 1 to 1.5 grams of protein per kilogram of body weight to meet my needs. If I were an endurance athlete I could go up to 2 grams per kilogram of body weight, but I have no desire to run any marathons. At 1 to 1.5 grams, that gives me a range of 88 to 133 grams of protein per day to meet my needs. When I figured my calorie needs per BMR + Daily Activity (not counting exercise), 15% of my RMR (EER) [That's Resting Metabolic Rate or Estimated Energy Expenditure which are the terms I was taught for the BMR + Daily Activity Calories.] gives me 101 grams of protein, which is right in the range of what I need. When exercise calories are added to the RMR (EER), then 15% of them are also added as protein so I end up with more protein grams to eat and closer to the top end of that range. So, 15% protein is ideal for my needs and is exactly what the nephrologist said to eat when I was in the process of going through everything to donate a kidney so that the kidney would be in optimal health for donation. Even though I was ruled out as a donor for my husbands cousin, I'm still sticking with the 15% because it is optimal for my exercise needs and I'll get the added benefit of being healthy for my kidneys. After that I look at fat. Excess fat intake has been linked to atherosclerosis and certain types of cancer, both of which are a big part of my family history. After I had a breast lump removed, I did the research myself on ways to prevent cancer recurrence and found that 15% intake from fat and focusing on more unsaturated fats instead of saturated and trans fats as the best recommendation. So, again, I take my RMR (EER) and go with 15% for my fat goal and then let more be added with exercise. When you subtract 15% protein and 15% fat from the total daily intake of 100%, you get 70% for carbs. Even though that is higher then the AMDR of 45-65% carbs, when evaluated from an exercise standpoint, its not too much. When you do a lot of heavy weight training, you have to consume adequate carbohydrate in order to replenish the glycogen stores in the muscle. Prior to being able to build new muscle fibers, the body stores the maximum amount of glycogen in the muscle that it can in order to provide the energy needed for the resistance training you do. If you aren't doing a lot of resistance training, then you aren't going to store as much glycogen. But when you lift heavy regularly, you are going to max out your glycogen storage in the existing fibers which is a stimulus to tell the body to create more muscle fibers to store more glycogen. After a workout is the optimal time to consume the carbs to get the most glycogen storage and eventually more muscle growth. For someone who is trying to build muscle size or who is running marathons and needs the energy, 6-8 grams per kilogram of body weight are recommended. 70% of my RMR puts me at 5.4 grams of carbs per kilogram of body weight, with more added for exercise getting me into the 6-8 grams per kilogram range.

Now, is this the eating plan I would recommend for my clients. Probably not. Not unless they had similar health histories and exercise plans to mine. While high carbs can be healthy, someone who isn't doing the work in the gym to have the ability to store them as glycogen (or the need to store them as glycogen), won't see the same results from a high carb plan. Like I said, a set macronutrient range isn't right for everyone. Figure your own ranges based on how you are training.

---

16 years Certified Personal Trainer and Group Exercise Instructor
9 years Certified Sports Nutritionist
Bachelors in Exercise Physiology with a Minor in Nutritional Science
ACSM Certified Clinical Exercise Specialist
NSCA Certified Strength and Conditioning Specialist

VMarkV

Please do not get caught up in percentages research and go by what your body actually needs
I will just say it would be very hard to need 80% carbs unless you are an endurance athlete undergoing intense, prolonged daily training

maerieanne

thankies to all!! i read the 1 star reviews and man they're scary it always happens to me a lot that i read something good about it and i get caught on it

@mdelcott i've been eating fruits for breakfast and dinner and i feel like i'm gaining weight already, i've never believed fruit dosen't make you fat but it's really weird how it makes you gain so fast :S

@KittyGamer actually fruits fill me up rather quickly but i'm eating every 2 hours instead of 4 like i used to hehe

@TrainingWithT thanks a lot!!! i read about the 1-1.5 grams of protein but i thought it was a set just for bodybuilders, with your explanaition it made sense, i ended up with 65c-15f-20p, i'm gonna stick with it for a while and see what turns out

@mahjk1231yeah, i'm gonna do my research but that book came up to me while on it and it looked interesting, although now it looks like a nice fairytale

tomhancock

Eat a lot more protein than you are used to and do some resistance or weight training. You'll see your metabolism really go up while you cut calories and the muscle mass will get you looking better even before the weight comes off