Best Carb/Proten/Fat percentages for weight loss

I changed mine to be 50% carbs/25% protein/25% fat. I ate my allotted cals as well as my workout cals and lost 1 lb/week. Just keep in mind that everyone's body is different and that someone else's % breakdown might not work for you. It can however give you a good starting point to work with, but you may have to tweak the % until you find the combo that works best for you. Word of wisdom: if you make a change, give it 1-2 weeks to take affect and show any signs of working/not working before making more changes, because your body could be slow to react. Hope this helps!

Everyone is different. I do better on fat a little higher than I was told and a little less protein (since I could never meet that goal anyway and was still losing weight) so I'm set at 50% carbs, 25% protein and 25% fat.

Mine is 35 carbs 35 protein 30 fats.

I bet you're really confused now..... :noway:

I dont really know why I have it balanced like that only that I want to eat more protein and less carbs so it seems like a balanced balance!! :laugh:

oh! And its very rare for me to feel hungry, which I equate to the higher protein, higher (good) fats and lower carbs, so I'm very happy on it :bigsmile:

Good luck :flowerforyou:

I take a slightly different spin on the "everybody's different" tack. I say it doesn't matter if you stay within reasonable amounts. I.E. you could be at 45/30/25 or 5025/25 or 55/25/20 and have almost identical results as long as you do a few things.

1) Stay within the correct total caloric allotment (deficit)
2) Make sure you receive the correct amount of vitamins and minerals as well as calories
3) eat high quality foods that are low on the processing, and moderate amounts of the "bads" (bad fats, bad cholesterol, bad carbs...etc)

There are specific people that need to adjust ratios, like people trying to gain muscle mass, people who are pregnant, people over the age of 55, people who have certain diseases or other medical problems (allergies, defects...etc). But other than that, I'm not convinced that a 5% change in carbs and protein will do you any good. Knowing the body, and how it processed energy, there's really no reason why it would make much difference as far as I'm concerned, not unless the swing is significant.

You can try the 40-40-30 rate if you are Yogi Berra...

Otherwise you are right on 40% protein (if you are working out), 40% carbs and 20% from fat, is exactly what I shoot for. The real reason we burn fat is because of the calorie deficit which you can get with any split. I feel 40-40-20 is best because you get what you need. Also protein burns more calories just by it's thermic effect (TEF)

Macros shouldn't be your primary concern. Calories in<calories out. That's what it comes down too. As well as meal timing. It's ok to eat before bed as long as your at your allotted intake.

I'm loosing about 2 lbs. a week eating 50% fat 20% protein & 30% carbs .. I eat a lot of healthy fat and a lot of green vegetables, I have also been gluten and dairy free for over a year. Despite this I was having trouble loosing weight. I started at 178 4 weeks ago and now weight 170. I feel good on a higher fat diet, usually good fats come with protein, a good example being raw fish and young coconuts. Generally a 50% fat (very high quality) diet will keep your cells lubricated, make your brain healthier, and your skin will shine, you will loose weight (women) without loosing as much weight from your breasts or your buttocks... never the less different fgor everyone.. WORTH TRYING THIS RATIO
Good Luck

I changed my macro's to 40% carbs, 30% protein and 30% fat. To make it easier to get enough protein I have one protein shake after working out. I find it helps to feel full longer and it hopefully aids in building some muscle. I don't stress about the amounts of fat I eat but do try to have the focus on the more healthy unsaturated fats as found in fish and olive oil.

For my guys and girls I prep, 50p/25c/25f.

If you want a more specific macro breakdown, I suggest checking out the website IIFYM.com They have some great calculators. Granted I don't agree completely with their approach, I still think you need to eat clean and healthy foods, but I love the calculators on there, you put your specific information in there and it gives you a great idea of what to use. I would recommend selecting the lowest fat option, you'll still get plenty of healthy fats, and it will keep your carbs a little higher. Everything I have read says that you NEED healthy fat in your diet, and most sources recommend at least 30% healthy fats (coconut oil, avocados, nut butters, things like that).

Personally, I tried the Atkins approach years ago and my doctors had nothing good to say about it. I felt horrible, and it wasn't a lifestyle I could keep up, so I gained that all back and then some once I started eating even healthy carbs again. Also, the prepackaged food they sell are full of artificial sweeteners, which actually make you crave sweets more, in addition to being really bad for you. I suggest reading a bit about them. Personally I avoid any artificial sweeteners, and if I need a sugar free sweetener I use Stevia in the Raw, because it is natural and safe. I started eating healthy and paying attention to whats actually in my food this year, and I've lost 26lbs almost exclusively from that and occasional workouts.

I think a balanced approach is best, keep your foods clean and not processed, fruits, veggies, and complex carbs like sweet potatoes and whole grain oats. I personally still have to watch my carbs, I'm very sensitive to them, but as long as they are complex carbs I do best with a fairly equal split. 35% Carbs/ 35% protein / and 30% Healthy fats. I'd love to see myself eating 40% protein, 30% carbs, and 30% fats, but I just have not been able to get that much protein into my diet yet. I've read different opinions on the fats, it seems some resources feel that women need a slightly higher fat intake than men, but other's say it doesn't matter. There are tons of different takes on what the best macro split is and why, so don't take anyone's opinion as 100% golden rule.

I think the best approach to find what works for you is to pick a break down and try it for a few weeks and see how you feel, what you can actually get into your daily diet, and how your body responds, then adjust from there. Good luck!