40/30/30 question

kaosvarkas

Hi everyone,

I had read somewhere a long time ago that the optimum nutrition ratio was somewhere around a 40/40/20 or 40/30/30 ratio, that being carbs/protein/fat. I have been sticking to these ratios for the most part and it seems to have been working for me but I was wondering if this is an unhealthy way to be eating?

I am male, 5'6", 164lbs. When I started I was 225lbs, so I have definitely seen results from this and it appears to not be from muscle loss though I do wish I could lose more belly fat. I do a pick 3 full body training on an elliptical machine 3 times per week for roughly 30-50 minutes depending on the day and I eat about half the calories I burn back. I always have a Jay Robb's whey protein shake made w/ almond milk after the session in order to recover. Most of my diet consists of organic fruits and veggies, lean proteins including fish/chicken, eggs, organic nut butters, whole grains, organic whole grain bread,greek yogurt, etc. I do cheat every now and again but not too often. I eat roughly 1700 calories per day but add more calories on the days I do my workouts as I said.

I'm really just wondering if anyone here can confirm that I'm doing the right thing for the long term, if that is possible. I want to make sure I am doing it healthy and at the moment have no way of visiting a nutritionist personally. Thanks guys I appreciate it!

kaosvarkas

Anyone?

yarwell

40 / 30 / 30 C / P / F is probably non-controversial. You can also check the grams of protein per lb of lean or total weight too.

kaosvarkas

Thanks Appreciate the Info

kdiamond

Its just an estimation (a "balanced" diet) of macros. Why would you think it is unhealthy? It isn't a fad diet, just a general consensus of eating habits.

kaosvarkas

I'm just trying to make sure I'm getting everything I need for it to be healthy long term that's all. Some other places I have read that it's unhealthy to go as low as 40% carbs and others that it's too much. Just trying to get a feel for the general consensus on using this ratio as a healthy long term solution for weight loss and maintenance. So far so good but I don't want to be unknowingly neglecting some part of my nutrition. I'm paranoid, I think that's the short answer to your question. :P

DanaDark

A majority of the diet should be from healthy carbohydrates, followed by lean proteins and finally fats.

The recommended intake for adult is: 45 to 65% carbohydrates, 10 to 35% protein, and 20 to 35% fat.

If you have the time and interest, this is a good read: http://health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf

I know many people think anything government is bad, but truly, they know what they are talking about in health. Following their guidelines has helped me a lot!

fhsjewfro

sounds like you are doing a great job honestly, but i would raise your daily cals higher than 1700 unless your job is very sedentary

if you are still trying to lose weight try shooting for 35/45/20, dropping the carbs will help lower your body fat % and the added protein will help preserve your current muscle mass

but yea it sounds like you are doing very well so far so keep it up!

feel free to pm me if you have anymore questions

kaosvarkas

Thanks everyone the input is greatly appreciated and helpful. Right now what I am doing seems to be working so I guess if it's not broke I won't try to fix it just yet but I will definitely be keeping this all in mind if I hit a snag in my plans. The 1770 calories is what MFP recommends for me but I may look in to upping that if I have issues. Some days I have issues even eating that many to be honest.

CynGoddess

I actually use 30/30/40 carb/fat/prot.it works the best for me but everyone is different and you will need o see what works best for your body. good luck.