Aim for specific protein/carb intake????
iamstarstuff
Posts: 12
Hi guys, I'm on day 3 of this brand new lifestyle... Just wondering whether its advisable to aim for a certain ratio or amount of protein/salt/sugar/carbs as listed in this app :-) just want to make sure I do this as healthily as possible (although today want that healthy or paleo as I may have found a chorizo sausage that got missed in our fridge/cupboard clean up and I was just craving junk!) any who that was off topi! Any opinions on the quantity thing??? As I'm new to this friends would also be appreciated :-)
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I couldn't begin to speculate on what your nominal values should be. I'm simply not educated enough to know. I can say that my macro-ratio is set currently set to 10% carb, 30% protein, and 60% fat. I have no idea if this is correct for me or anyone else but I'm going with it for a while. You'll probably be naturally limiting your carb intake with this kind of eating plan since eating a large amount of carbs is a bit more difficult without grains. As such, your sugar intake will also likely be mitigated quite a bit. I try to limit sugar as much as possible. With salt (that is to say, sodium), I've read somewhere (marksdailyapple.com, maybe?) maintaining a 1:1 ratio to potassium is more important than actual quantity (within reason, probably).
Anyway, welcome to the paleo-thing. You may add me if you like, but my food diary is open anyway.0 -
I usually focus on getting .7-1.0 grams of protein per pound of lean body mass, keeping carbs below 50-75 grams (still working on reducing bodyfat), and the rest is made up of healthy fats (LOTS of coconut oil, avocado, animal fats only from grassfed organic meats). The particular ratios are specific to each individual, what their lean body mass is, and what their goals are (i.e. weightloss, bodyfat reduction, etc.). Many folks say not to log calories but that is the only way I can keep track of my percentages...it's far too easy for me to overdo carbs and underdo protein. Good luck!0
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I'm super new to this too! I am halfway through the "Perfect Helath Diet" which is very much Paleo based, and these are the ratios they determined:
Fat: 50-65%
Carbs (no grains of course): 20-35%
Protein: 15%
...by calories
By weight it's 65% plant foods, 35% meat and oils0 -
I'm super new to this too! I am halfway through the "Perfect Helath Diet" which is very much Paleo based, and these are the ratios they determined:
Fat: 50-65%
Carbs (no grains of course): 20-35%
Protein: 15%
...by calories
By weight it's 65% plant foods, 35% meat and oils
Depends what your goals are and what you do in terms of physical activity. I think the above is a good recommendation, but I'd probably up the protein a bit (25% is usually pretty good). I generally aim for 30-35%.0 -
You're still new to eating this way, I say focus on calories and eating the right foods. Once you feel confident with eating Paleo, play around with your macros. I find that I perform better on a higher fat ration. I still eat at least 1 gram of protein per kg of bodyweight, that is roughly 25% of my calories. Fat is 55% and carbs run at 20%. If I go over carbs on any given day I don't fret, sometimes it's gonna happen.0
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I try to keep my carbs between 50-100g per day.0
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You may want to check out Mark Sission's Marks daily apple blog and search "Carbohydrate curve". This is however just a guideline and as a fertile woman or if you struggle with thyroid/hormone issues, low carb isn't a health thing to continue for life. You may also want to check out balancedbites.com. They have a great podcast!0
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I have 120lbs of lean body mass so I aim to get 1g of protein per. That's 120g. My body doesn't do well with carbs, no matter WHERE they come from so I limit my carbs to 50g/day or less if I'm not active. The rest comes from fat which keeps me satiated and even in terms of bg.0
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A lot depends on you. Many obese people, including me, have metabolic issues; hence we are fat and have difficulty losing weight on a "balanced" diet (totally NOT balanced imo). Recently, I had to lower my carbs from 10% to 5% and I aim for even lower. I increased my fat and calories. Even at 25 grams of carbs, it wasn't quite right.
My diet is ANIMAL based. Based on personal experience and observation of my Inuit neighbours, not to mention many hours of reading research crap, I really do think that a diet based on animals (with as much animal fat as possible-ideally from wild or grassfed animals) is what most of us are developed to eat. Yup, the opposite of everything the "experts" have ever told us. (But there were other experts disagreeing all the time, they just couldn't get a word in edgewise.)
Edit: imo, really high protein diets are a mistake. Protein in excess can also be stored as fat and be detrimental to health. My approach is high fat, moderate protein (how many you need depends on many things-ie building muscle), very low carb. Low carb IS healthy and a sustainable diet for life.... but not everyone needs to go as low as I do. Even once my metabolic issues improve (it's 9 months primal/keto and I'm still a mess metabolically speaking) I will eat low carb (10%-approx 30-40 g max) forever. I could eat steak and mushrooms fried in butter every single day....0 -
Wow heaps to think about! Thanks everyone. Not really intentionally limiting carbs as this is more a whole lifestyle change rather than a weight loss fix (though the weight loss would be awesome) and intend on getting those through things like sweet potato... Those page suggestions are awesome! Will have lots of reading to do when I get home tonight
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Wow heaps to think about! Thanks everyone. Not really intentionally limiting carbs as this is more a whole lifestyle change rather than a weight loss fix (though the weight loss would be awesome) and intend on getting those through things like sweet potato... Those page suggestions are awesome! Will have lots of reading to do when I get home tonight
Eating LC isn't just a weight loss fix. It also corrects blood pressure, blood glucose, triglycerides and cholesterol (both overall and ratios) It's is a lifestyle change, albeit, not one many people are willing to make. The people that see it as a quick solution to their weight loss problems are usually the ones that gain it all back plus shipping and handling and they cry that "it didn't work for them" Sorry, rant over lol0 -
Exactly why I said it was more a whole lifestyle change but if I happen to lose a couple of kgs at the same time I won't mind
I'm well aware that it's a lifestyle change! We aren't in it for the short term! Just trying to figure out the healthy ratios :O) 0 -
Exactly why I said it was more a whole lifestyle change but if I happen to lose a couple of kgs at the same time I won't mind I'm well aware that it's a lifestyle change! We aren't in it for the short term! Just trying to figure out the healthy ratios :O)
Yeah, I totally hear you on the fringe benefit of losing a couple of kg... or a couple dozen :P Sorry about the rant I misunderstood your post and read that you weren't limiting your carbs because you wanted to make a lifestyle change that were sustainable and not a quick fix. I was all "heeeey, this IS a lifestyle change" lol Cheers!0 -
My percents are 15% carbs (56g), 25% protein (94g) and 60% fat (100g). I didn't start really losing weight until I dropped my carbs to 50(ish) and my sugar to 25. I don't eat fruit - most of my sugar comes from the 3 TBSP of creamer in the morning I refuse to give up. (we all have our "no-go" and that's mine. :drinker: ) So far, so good - dropped 15 lbs in the first 3 weeks, then it's been about 1 lb per week since. (slow and steady wins the race; try to keep in mind 1 lb per week is still 52lbs a year!.)
Re Low Carbs - yes, 56g of carbs isn't a lot, but when you're only eating nutrient dense foods, it just happens that you end up eating lower carb. That being said, if I have a sweet potato or some fruit, I don't freak if it gets up over 100. 0 -
Wow heaps to think about! Thanks everyone. Not really intentionally limiting carbs as this is more a whole lifestyle change rather than a weight loss fix (though the weight loss would be awesome) and intend on getting those through things like sweet potato... Those page suggestions are awesome! Will have lots of reading to do when I get home tonight
Limiting carbs IS a permanent lifestyle change for me. And it IS "safe" for prolonged periods (or the Inuit, and other hunter/gatherers would not have survived). For the rest of my life, I plan to stick to around 30-50 grams/day... and that's only after my health is fully recovered. Weight loss is nowhere near my primary focus, but it is a nice side effect of becoming healthy.0 -
Thanks guys I think I have enough info to sort out my intake requirements now so thank-you for all of the advice
Even with PCOS and other issues I'm one of those horrible people that actually loses weight easily enough when they get off their butt, move around and not eat junk (it has gotten harder because my lazy eating habits caused me to get fat and sick... or sick caused the fat... who knows... either way I'm lazy I like junk food and I put on a few kgs that I need to shed) just want to make sure I'm not depriving my body of certain nutrients or overloading it and causing myself more grief :O)
Thanks again. advice and stories always appreciated in all topics Wasn't expecting to get that much feedback... so that was just plain awesome 
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