Carb/protein/fat ratios
1briannamom
Posts: 16 Member
I believe MFP has a default carb/protein/fat ratio of 50/30/20 (or something close to that).
I've seen lots of different opinions on what the "ideal" is - low carb, high protein, low (or even high) fat.
Just wondering what others are using, or have found helpful?
I've seen lots of different opinions on what the "ideal" is - low carb, high protein, low (or even high) fat.
Just wondering what others are using, or have found helpful?
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I try for 40% fat, 30% each of carbs and proteins. Honestly, my protein is usually lower than that and both fat and carbs a little higher. I've been losing weight easily, though. The higher fat makes me feel fuller and keep0
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Oops. Makes me feel fuller and keeps my blood sugar stable longer.0
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TBrown, I do 40/30/30 also, and I have to watch my blood sugar because I am teetering on the line between pre- and diabetic. My fasting glucose dropped from 130 to 118 in three weeks, just got my labwork this morning. And like you, my protein is often a bit lower than 30% and fats are a bit higher. I watch my carbs very carefully and usually end up being under on my sugar goal. Carbs are mostly vegetables and some fruits.0
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40/30/30
Carb/protein/fat0 -
40/30/30
Fat/protein/carb0 -
We started at 40 carbs/30 protein/30 fat and found we were always over in carbs ( fruits and veggies mostly) low in protein. We've since adjusted to 45/25/30, feeling satisfied and still losing:)0
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40,35,25
Carbs, protein,fat. Only just changed to this so still experimenting.0 -
i guess this is something that i have to try.... 40/30/300
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Currently, 15/35/50 (carb, protein, fat), but I eat by primal guidelines and my body seems to like low carb, high fat with enough protein to build and maintain a bit of muscle. I up my carbs a bit on my sprint days.
Experiment until you find a good mix for you
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50-30-20 (carb, fat, pro) is the default, and I'm pretty close to that. I'm usually more like 45-35-20. I don't eat a lot of meat, so my protein comes with a fair amount of carb. Since my fiber intake is high, I figure that offsets some of the effects of the carb and I can "afford" to have the carb total up around 45%. Fats help keep my appetite under control - I try to eat mostly the healthy kind, like nuts, avocado oil.0
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Currently, 15/35/50 (carb, protein, fat), but I eat by primal guidelines and my body seems to like low carb, high fat with enough protein to build and maintain a bit of muscle. I up my carbs a bit on my sprint days.
Experiment until you find a good mix for you
Jaydek, I would love to get mine a little closer to that. Fat is easy, but what do you eat to get your protein up there?0 -
Right now I eat about 20/30/50 (carbs/protein/fats), but those numbers change all the time.
If I'm doing a lot of strenuous exercise, I might increase my carbs up to 30%.
Alternatively, if I'm trying to shed some extra weight I'll up my protein intake to about 35% and cut my carbs down to around 15%.0 -
depends on your goals, but if you're trying to gain lean muscle mass and lose body fat, you should be using the iifym formula. check out www.iifym.com for their calculators. I'm 33 years old, 170lbs, about 10% bf. my current calorie intake is around 1975. I eat 230g carbs, 170 g protein and 43g fat. if you want to lose weight it's always best to undershoot your macros.0
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40,30,30 is what I a working towards0
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depends on your goals, but if you're trying to gain lean muscle mass and lose body fat, you should be using the iifym formula. check out www.iifym.com for their calculators. I'm 33 years old, 170lbs, about 10% bf. my current calorie intake is around 1975. I eat 230g carbs, 170 g protein and 43g fat. if you want to lose weight it's always best to undershoot your macros.
The last bit definitely!!
I'm 224lds 6ft1. I have the muscle now trying to loose the fat. My ratios are 40 40 20... Pro carb fat.
Once you know what your maintenance is you can work out what you need for a specific goal.0 -
Anyone do 50/30/20? Protein/Carbs/Fat.
My trainer has me close to that trying to gain muscle and lean out.0 -
A while back my trainer had me on 40 protein/30 carbs/30 fat.0
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50% carb/ 20-30% fat/ 20-30% protein. Fat and protein fluctuates a little from day to day, but I try to shoot for an average of 25% for each0
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use the one that works best for you0
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I need a bit of advise. In March I had a silent heart attack and on March 27th a not so silent one. I have no high BP, high cholesterol or triglycerides . I also have no food allergies, or any other food related problems. I can eat pretty much everything and usually eat a wide variety of whole foods...which I have done all my life.
After the heart attacks my cardiologist as well as my internist/endocrinologist ( I have no thyroid due to cancer and have active systemic Lupus ) told me to eat a diet with " lower carbs, really low fat and limited protein ". When I asked what that meant, I was told that I needed to figure that out. Googling and consulting a nutritional specialist did not solve the problem.
I was taken off all green leafy vegetables, because the oxilate in them does not allow that important ingredients in Coumadin ( which avoids another heart attack ) are absorbed. That poses a bit of a problem, because most of all I am a vegetable eater, but I am adjusting.
I was also lowered from a 1200 calorie to a 1000 calorie diet, because I need to lose more weight, since the 55 pounds I lost so far are not enough. I should mention that I am going on 70 and am under five feet tall, I don't snack, drink my calories, or eat any empty calories, so 1200 calories were easy and even now at 1000 ( with for the moment very limited activity ) I am doing fine.
I am just stumped as to the % of protein, carbs and fat, because if everything is low what do I do to get to 100% ?0 -
Can someone please explain how the 40/30/30 nutrients works.0
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I need a bit of advise. In March I had a silent heart attack and on March 27th a not so silent one. I have no high BP, high cholesterol or triglycerides . I also have no food allergies, or any other food related problems. I can eat pretty much everything and usually eat a wide variety of whole foods...which I have done all my life.
After the heart attacks my cardiologist as well as my internist/endocrinologist ( I have no thyroid due to cancer and have active systemic Lupus ) told me to eat a diet with " lower carbs, really low fat and limited protein ". When I asked what that meant, I was told that I needed to figure that out. Googling and consulting a nutritional specialist did not solve the problem.
I was taken off all green leafy vegetables, because the oxilate in them does not allow that important ingredients in Coumadin ( which avoids another heart attack ) are absorbed. That poses a bit of a problem, because most of all I am a vegetable eater, but I am adjusting.
I was also lowered from a 1200 calorie to a 1000 calorie diet, because I need to lose more weight, since the 55 pounds I lost so far are not enough. I should mention that I am going on 70 and am under five feet tall, I don't snack, drink my calories, or eat any empty calories, so 1200 calories were easy and even now at 1000 ( with for the moment very limited activity ) I am doing fine.
I am just stumped as to the % of protein, carbs and fat, because if everything is low what do I do to get to 100% ?
My first thought is that you should seek a second opinion. You're right, you can't lower all of them. Telling you to figure it out on your own is ridiculous. That's what you're paying them for.
My second thought is that too many Dr's are holding on to the idea that fat is evil. You will want to aim for fats that are higher in Omega 3 and lower in Omega 6 (tip: get only grassfed meat and dairy products)., but fats can actually be very good for you. Carbs are a much bigger problem.
Not being able to eat green leafy vegetables is problematic and seems a bit counterintuitive. Still, you don't want to counteract your meds. You can still eat things like cauliflower, cabbage, and avacado.
I hope this helps. I wish I could give you better information.0 -
daisyduke40 wrote: »Can someone please explain how the 40/30/30 nutrients works.
What part do you need explained?
There is no 1 ratio that is right for everyone. I personally use 40% fat, 30 % protein, and 30% carbs.
The fat helps me feel more satisfied while helping me absorb my fat soluble vitamins. Since I try to get a good balance of Omega 6 to Omega 3 in my fats, it also helps decrease inflammatory diseases while allowing me to heal properly.
Protein is a good one to focus more on if you need to build muscle. Proteins are necessary building blocks in your body. It also helps some with satisfaction, but not as much as fat.
Carbs are usually the most dangerous. The problem is that they are so readily available and addictive.
You should try to get plenty of fiber, because that cleanses your system as well as helps carry certain nutrients to where they can be absorbed. One problem with the current juicing trend is that it removes most of the fiber while leaving the sugar.
Sugars mess with your body. Your blood glucose levels go up fast and come down faster. Then, your body thinks it's going to starve, so it stores fat and prepares for the famine. Meanwhile, bacteria, fungi, and cancer all feed on the sugar. It's kind of like wearing a steak when faced with a lion.
Did I answer your question?0 -
I've been trying to eat clean for a few years now, but started trying for ketosis awhile back and came to realize that while I felt good "trying" to be keto, it just wasn't sustainable for me because I am so carb sensitive and would immediately lose those hard-worked for ketones ....
I have now re-adjusted my macros to be 25/45/30.... am also trying to incorporate a bit more lifting, so the protein macro is bang on for my weight at this ratio. I've always had a love for protein and am actually finding it hard to meet the 45% . Paying attention to the macros seems to make the calorie numbers just fall into place with minimal effort!
While I still need some motivation to behave on a more consistent basis, I feel good and am feeling satiated when the day is done. Time will tell if this will be a successful ratio for me, but so far so good.0 -
I set my Goals at 40% Carb 45% Protein 15% Fat
But I always seem to do 40:40:20 which is OK for me.. I am 195-200 and am trying to put on lean muscle0
