NEED HELP WITH EATING RATIOS?

Babicam
Babicam Posts: 21 Member
in Food and Nutrition
I have been on a very low calorie diet (not recommended here I know, but was under guidance of my physician).

I am now at a phase of dieting that I must increase my calories to 1200- 1500. I still am not ''allowed'' to eat anything made with simple sugar and I am to limit my starch intake.

I am having a difficult time thinking about what to eat...and what ratios.

This is my thought. But what percentage of my calories should be protein? Should I just take what MFP recommends and stay there? Or should I be eating most of my calories in lean protein??? Help

By the way....I need to loose another 10 to 15 lbs. I just do not want to do the low caloire thing the doctor had me on. I want to eat reasonably and exercise :smile:

Replies

  • tammyp1
    tammyp1 Posts: 20 Member
    I only need to lose about 6 pounds but looking to get fit and lean. I eat 1200 calories a day as well. My ratios are 50% protein, 30% carbs and 20% fat- Phase 1 of P90x. I eat lots of egg whites (mixed with 1 whole egg) greek yogurt ( Dannon light and fit non fat greek, delicious!) and a lot of chicken, turkey and seafood. Can't really eat much red meat at this fat %. Good luck to you.
  • Awkward30
    Awkward30 Posts: 1,927 Member
    Honestly, I would just stick with those guidelines and see where it falls. When I avoid added carbs, I end up around 35-35-30 (carbs-protein-fat).
  • Tilran
    Tilran Posts: 627 Member
    Depends on your workouts and what you are looking to accomplish.

    Are you just looking to lower the number on the scale?
    Are you looking to look better naked in the mirror?
    Are you looking to add muscle?
    Are you looking to get stronger?


    I'd say the typical consensus of MFP users who dont have much to lose is that they are looking to look good naked which means building muscle and trimming the last bit of fat from their bodies. To accomplish this you need to drop Body Fat %. To accomplish that you need to maintain defecit and incorporate strength training.

    The strength training will tone you..tightening everything up. For this to succeed, you need to worry about your macros. The rule of thumb around here is 1 gram of protein per 1 pound of LBM (Lean Body Mass). As for Fat and Carbs...you should play around with those to make them work for your lifestyle...but hit your calorie defecit and your protein goal...and you'll be fine.
  • Xaspar
    Xaspar Posts: 726 Member
    Many recommendations I have seen say 1 gram of protein per pound of goal weight. SO I set my calorie limit with that in mind. So I get my 145 grams of protein and then split the rest between carbs and fats (25% fats, everything else carbs) ... took a little finagling with the goals setting options, but I am happy with the final outcome.

    Edit: I ended up with 35% carbs / 40% proteins / 25% fats with a total caloric goal of 1450.
  • SocWkrBee
    SocWkrBee Posts: 374
    I think ratios are best set for the individual. For me I like to set mine based on the grams of each macronutrient that I need/want, not the percentage per se.
  • Captain_Tightpants
    Captain_Tightpants Posts: 2,215 Member
    There is no conclusive evidence which ratios are healthiest. If you are on a limited carb diet I would just go for an even balance - 33/33/33
  • Charlie003
    Charlie003 Posts: 1,333 Member
    I use gravy to help those rations down. They can be very chalky. Especialy 56 :90
  • T34418l3angel
    T34418l3angel Posts: 474 Member
    If you are to limit your simple sugar and starch intake this sounds essentially like a low carb diet. I am on a keto diet which is low carb and am set at 10% carbs, 65%fat, 25% protein.
  • emotionalharlequin
    emotionalharlequin Posts: 83
    When it comes to fat loss i often hear macros don't matter. Certain ratios will work for some but not for others. Imo, set it to what works for you. I set mine to 40:30:30 (c:p:f) because I find that if the carbs are too high then I most probably will consume refined carbs in order to fill it - by having a relatively high protein intake I'm more likely to eat good foods. Funnily, I found out about the "zone diet" after setting my ratio to 40:30:30, but I prefer to call my funny little version the "emotional harlequin diet". :wink:

    Look at your standard diet and see what needs improving and set your ratio to a realistic one that can help you. (:
  • swolegirlcb
    swolegirlcb Posts: 67
    There is no conclusive evidence which ratios are healthiest. If you are on a limited carb diet I would just go for an even balance - 33/33/33

    doesn't equal 100% . . . .
  • swolegirlcb
    swolegirlcb Posts: 67
    Might want to look into the Keto diet if you are avoiding sugar. There is no one perfect answer bc people are different. Personally I like the 30f/40c/30p split but our goals are very different and I can eat sugar. Look into Keto and see what you think. I know some girls that really like it, the biggest struggle is energy levels esp at the beginning.
    I have been on a very low calorie diet (not recommended here I know, but was under guidance of my physician).

    I am now at a phase of dieting that I must increase my calories to 1200- 1500. I still am not ''allowed'' to eat anything made with simple sugar and I am to limit my starch intake.

    I am having a difficult time thinking about what to eat...and what ratios.

    This is my thought. But what percentage of my calories should be protein? Should I just take what MFP recommends and stay there? Or should I be eating most of my calories in lean protein??? Help

    By the way....I need to loose another 10 to 15 lbs. I just do not want to do the low caloire thing the doctor had me on. I want to eat reasonably and exercise :smile:
  • Captain_Tightpants
    Captain_Tightpants Posts: 2,215 Member
    There is no conclusive evidence which ratios are healthiest. If you are on a limited carb diet I would just go for an even balance - 33/33/33

    doesn't equal 100% . . . .

    Well good luck with eating accurately enough to perfect that last 1%
  • fraser112
    fraser112 Posts: 405
    Cals Carbs Fat Protein
    Your Daily Goal 2,000 100 133 100

    I reset mine to 20/60/20 and honestly ive never felt better. Ive dabbled with alot of eating styles (IF, the mfp stand ratio) I find this to be the best for me. it takes almost no effort on my part to hit the fat and protein macros.the carbs tend to fall around 30-60 a day. im eating a load more veg with every meal and every time i eat i feel good and stop when im full.

    I would say everyone should try this way of eating atleast once since we know now that fats are not the bad guys anymore.
  • swolegirlcb
    swolegirlcb Posts: 67
    There is no conclusive evidence which ratios are healthiest. If you are on a limited carb diet I would just go for an even balance - 33/33/33

    doesn't equal 100% . . . .

    Well good luck with eating accurately enough to perfect that last 1%

    Well I always eat 100% of what I eat so ... You can't eat 99% of your daily calorie intake.

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