Protein/Carb/Fat ratio suggestions?

zipperfall
zipperfall Posts: 45 Member
in Health and Weight Loss
Hi, I've read a few articles on high vs. low carb diets, but I figured I'd ask for some personal testimonies. What has been your experience?

Also, if you wouldn't mind giving me a tip... here are my stats:
5'6"
140lbs
I'm either hourglass or pear shaped (not really sure, I just know my hips are ridiculously huge)

Exercise wise: Weight lifting for ~30mins 3-4x per week, sprints/interval running + incline for 1hr 2x per week
Lifestyle: College student trying to eat clean :)

Thanks in advance :)

Replies

  • ndj1979
    ndj1979 Posts: 29,136 Member
    the percent of carbs do not really matter for weight loss/fat loss…as long as you are eating in a calorie deficit you will lose weight…

    a pretty common split is 40% protein/30 carbs/30 fats..

    Right now , I am eating about 30-33% carbs on average and have lost about seven pounds on my most recent cut…

    what kind of weight lifting are you doing?

    Also, clean eating has nothing to do with weight loss….
  • zipperfall
    zipperfall Posts: 45 Member
    Thank you for your answer. I am on a deficit and I am seeing results, but I just wanted to make sure I'm eating in a good way.

    I'm using dumbbells right now because they're in my dorm and convenient. Unfortunately, I have really bad knees that don't allow me to do things like squats/lunges, so I'm limited in that department.
  • Sreneesa
    Sreneesa Posts: 1,170 Member
    I do as the gentlemen suggested above, 40/30/30
  • ndj1979
    ndj1979 Posts: 29,136 Member
    Thank you for your answer. I am on a deficit and I am seeing results, but I just wanted to make sure I'm eating in a good way.

    I'm using dumbbells right now because they're in my dorm and convenient. Unfortunately, I have really bad knees that don't allow me to do things like squats/lunges, so I'm limited in that department.

    if you are in college I assume you have access to a free gym? I would use that and stick with free weights..

    pick up a copy of starting strength and/or new rules of lifting for woman they are great resources..

    with proper form you can still squat and your knees should be ok ..but you may want to consult with a physical therapist first….
  • loubidy
    loubidy Posts: 440 Member
    Thank you for your answer. I am on a deficit and I am seeing results, but I just wanted to make sure I'm eating in a good way.

    I'm using dumbbells right now because they're in my dorm and convenient. Unfortunately, I have really bad knees that don't allow me to do things like squats/lunges, so I'm limited in that department.

    Have you tried different kinds of squats? I have rough cartilage in one of my knees and can't do "normal" squats without severe pain but I have no problems with sumo squats
  • Rocbola
    Rocbola Posts: 1,998 Member
    All potential ratios aside, people who eat more fruits and vegetables tend to live longer. My experience has been that, when i'm eating more fruits and vegetables, i feel more energized. I am far from the only one who reports, that, too.

    That being said, i think often times people worry about ratios, to the detriment of fruits and vegetables. Too many people are recommending ratios that are high in protein and fat, and that causes people to try and avoid the high carbohydrates found in fruit. That can be very detrimental to overall health and longevity.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    All potential ratios aside, people who eat more fruits and vegetables tend to live longer. My experience has been that, when i'm eating more fruits and vegetables, i feel more energized. I am far from the only one who reports, that, too.

    That being said, i think often times people worry about ratios, to the detriment of fruits and vegetables. Too many people are recommending ratios that are high in protein and fat, and that causes people to try and avoid the high carbohydrates found in fruit. That can be very detrimental to overall health and longevity.

    lol just because you say it in every thread does not make it true..
  • zipperfall
    zipperfall Posts: 45 Member
    Thank you for the useful suggestions thus far. I'm going to switch my ratios today then :]

    I tend to limit my squats, although I still do some; Lunges are what I have to cut out completely.

    As for the free gym, I do use it, but I must confess I hate being there because I feel too judged. My boyfriend is excellent with fitness stuff, just not so much in the nutrition department. I rely on him heavily for circuit recommendations, new exercises, etc.
  • ladymiseryali
    ladymiseryali Posts: 2,555 Member
    I eat low carb, high fat and moderate protein. My ratios are 5% carbs, 75% fat and 20% protein. It works for me.

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