Dietary Ratios - Need your Opinion

deannarey13
deannarey13 Posts: 452
edited September 2024 in Food and Nutrition
Many of us have fiddled with the settings for our Carb/Fat/Protein ratios on our Goals settings.

Anyone have an opinion (educated would be best) on which is best for fat burning? I am not looking to build a lot of muscle, so I am not interested in a high protein diet. I do however, do strength training twice per week and cardio 5 times per week. I am looking to lose fat, and maintain muscle though.

Please let me know your opinion and why it is such.

I am currently doing a 50% Carb/ 25% Protein/ 25% Fat ratio diet.

Replies

  • MeliciousMelis
    MeliciousMelis Posts: 458 Member
    I do a 40/30/30 split.

    You might find some useful information here- calculator tool too- http://www.freedieting.com/tools/nutrient_calculator.htm
  • C_Bran
    C_Bran Posts: 254
    Carb/Fat/Protein = 30/20/50

    I know you say you don't want to gain muscle but muscle burns fat. You won't look like a body builder, you'll just convert fat flab to muscle.

    IMO
  • seemichellerun
    seemichellerun Posts: 219
    I do a 40/30/30 split.

    You might find some useful information here- calculator tool too- http://www.freedieting.com/tools/nutrient_calculator.htm


    This is the ratio that I use and I find that it works great for me.
  • VegGrrl
    VegGrrl Posts: 336 Member
    I do a 40/30/30 split.

    You might find some useful information here- calculator tool too- http://www.freedieting.com/tools/nutrient_calculator.htm

    I also do a 40/30/30 split. I want to build muscle - it burns calories. Fat does nothing but sit there. I'm more comcerned with my body fat % that a number on the scale, although the more muscle I build, the more of a fat burning machine I become = weight loss.

    I came up with my ratio from the book "The New Rules of Lifting for Women" by Lou Schuler. My trainer agreed.
  • kathyhull
    kathyhull Posts: 327 Member
    I just feel better when I have more protein and fewer carbs. It helps me stay full longer and I don't think I'm as tired. I try to get at least 75 -80 grams of protein a day and that's quite a bit more than this site recommends for me (50 I think).
  • beckajw
    beckajw Posts: 1,728 Member
    I try to hit 40/30/30 as well. If you're not looking to build muscle, you don't need more protein than this. Having a nice balance of fats in my diet keep me feeling satisfied. So does eating carbs.
  • deannarey13
    deannarey13 Posts: 452
    Carb/Fat/Protein = 30/20/50

    I know you say you don't want to gain muscle but muscle burns fat. You won't look like a body builder, you'll just convert fat flab to muscle.

    IMO

    I struggle to eat enough protein at 25%! I know that muscle burns fat, but that seems like a bit much.

    Many of you suggest the 40/30/30. Maybe I will give this a try.
  • seemichellerun
    seemichellerun Posts: 219
    Carb/Fat/Protein = 30/20/50

    I know you say you don't want to gain muscle but muscle burns fat. You won't look like a body builder, you'll just convert fat flab to muscle.

    IMO

    I struggle to eat enough protein at 25%! I know that muscle burns fat, but that seems like a bit much.

    Many of you suggest the 40/30/30. Maybe I will give this a try.

    Eggs, tuna, chicken, cheese, and Greek yogurt are my "go to" protein sources. I usually toss a couple of chicken breasts in the crock pot and cook them on Sunday. Shred the meat and keep it in the fridge. It makes it easy to add some extra protein to any salad or pasta/rice dishes.
  • pkpzp228
    pkpzp228 Posts: 146 Member
    Carb/Fat/Protein = 30/20/50

    I know you say you don't want to gain muscle but muscle burns fat. You won't look like a body builder, you'll just convert fat flab to muscle.

    IMO

    I struggle to eat enough protein at 25%! I know that muscle burns fat, but that seems like a bit much.

    Many of you suggest the 40/30/30. Maybe I will give this a try.

    Eggs, tuna, chicken, cheese, and Greek yogurt are my "go to" protein sources. I usually toss a couple of chicken breasts in the crock pot and cook them on Sunday. Shred the meat and keep it in the fridge. It makes it easy to add some extra protein to any salad or pasta/rice dishes.


    same for me during both cutting and building phase just depends on kcal deficit

    Carb/Fat/Protein = 30/20/50

    Personally, unless you're shooting for a athletic performance program I don't suggest increasing your carbs. If you need more carbs your body will tell you when you exercise.

    Having a difficult time meeting protein requirements is no excuse to up carbs as the alternative. I'm certainly a fan of getting your macros from natural sources but if you cant get to 50% protein alone try some supplements. I'd rather drink a protein shake every day than tack on a loaf of unneeded bread just to make a goal.


    All that said, Carb/Fat/Protein = 40/20/40 is pretty standard to. I wouldn't go above 50% carbs or above/below 20/25 fat.
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