Balancing carbs, protein and fat
carri1970
Posts: 5 Member
Hi. I'm new to this - historically, I follow low fat eating plans but I have been trying to find something a little easier for me to follow. So here I am - 4 days into this plan and I feel pretty good.
Here's my question:
I'm following a plan that is 50% protein, 30% fat and 20% carb. I'm struggling to find high protein foods that don't also include high carb OR high fat. So, like yesterday, I ate what felt like a great low carb high protien day and I ended up with 49% fat, 40% protein and 11% carb. Should I not worry about this - maybe it will all balance out the longer I do this or should I change what I'm eating? And if so, what are some suggestions for ways I can get to this %goal?
Thanks!
Here's my question:
I'm following a plan that is 50% protein, 30% fat and 20% carb. I'm struggling to find high protein foods that don't also include high carb OR high fat. So, like yesterday, I ate what felt like a great low carb high protien day and I ended up with 49% fat, 40% protein and 11% carb. Should I not worry about this - maybe it will all balance out the longer I do this or should I change what I'm eating? And if so, what are some suggestions for ways I can get to this %goal?
Thanks!
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Replies
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You shouldn't cut out both carbs and fats, your body needs one or the other to fuel itself. You obviously know some about low fat diets (its the conventional way to lose weight) but you should research low carb diets. They aren't for everyone but some people find them easy to follow.
Edit: you shouldn't cut 'down' on both fats and carbs. Those who follow a high protein diet tend to be body builders etc.1 -
A small list of high protein, low fat, low carb foods:
Boneless skinless chicken breast
Tilapia
Basa fish
Canned tuna
...erm, I ran out of ideas because I prefer to eat high fat LOL
Can I ask why you have chosen to go the high protein route?
There's nothing inherently wrong with it, but maybe having higher fat will provide more satiety for you so you are satisfied with less. Protein provides satiety as well, but I think that if you're not actively chasing muscle gains, then getting enough protein to maintain what you have now is adequate.2 -
Is there a reason you're avoiding fat?1
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Hi. I'm new to this - historically, I follow low fat eating plans but I have been trying to find something a little easier for me to follow. So here I am - 4 days into this plan and I feel pretty good.
Here's my question:
I'm following a plan that is 50% protein, 30% fat and 20% carb. I'm struggling to find high protein foods that don't also include high carb OR high fat. So, like yesterday, I ate what felt like a great low carb high protien day and I ended up with 49% fat, 40% protein and 11% carb. Should I not worry about this - maybe it will all balance out the longer I do this or should I change what I'm eating? And if so, what are some suggestions for ways I can get to this %goal?
Thanks!
I'd flip your protein and fat around. Then you have my macros.
ETA: I recommend prelogging your days for awhile. That way you start to get an instinct on how to achieve the macros on the fly over time. You'll start to recognize which foods do what to your macros.2 -
I too would flip the fat and protein. Not sure what foods your eating that are high protein and carb unless your vegetarian maybe? Meat will be almost no carb and high protein lean meats will have less fat. I personally wouldn't eat high protein though as it's not necessary to eat that high.0
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Thanks everyone! I'm not tied to the plan I landed on - just trying something different to see if I can stay on something. I am having a lot of joint pain and I read that gluten could cause that so I started by reducing gluten items and then I just kept going. I have weight to lose but I'm more interested in feeling better than weight loss - more energy, able to play more easily with kids, not fatigued, no more sore knees/joints and reduced blood pressure Med use. So, honestly, I'm just making this up as I go. I'm slowly working my way through blogs to find a balance that works...0
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Thanks everyone! I'm not tied to the plan I landed on - just trying something different to see if I can stay on something. I am having a lot of joint pain and I read that gluten could cause that so I started by reducing gluten items and then I just kept going. I have weight to lose but I'm more interested in feeling better than weight loss - more energy, able to play more easily with kids, not fatigued, no more sore knees/joints and reduced blood pressure Med use. So, honestly, I'm just making this up as I go. I'm slowly working my way through blogs to find a balance that works...
based on what you want to achieve I would definitely increase the fat and reduce the protein2 -
OP, I highly recommend reading the items on the Launch Pad to help get you started.
Pay attention to the electrolytes post, for it is a very common problem for those starting out on low carb.
I think you'll find that by flipping the standard way of eating on its head, you will feel much better and feel more energized!1 -
@carri1970 - Great that you landed here! Even if you decide LC isn't for you, there is a ton you can learn here and lots of friendly and insightful members.
If you haven't stumbled across the LCD Launch Pad, you might want to have a spin around this great collection of resources. http://community.myfitnesspal.com/en/discussion/10103966/start-here-the-lcd-launch-pad
Good luck!
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@carri1970 - Great that you landed here! Even if you decide LC isn't for you, there is a ton you can learn here and lots of friendly and insightful members.
If you haven't stumbled across the LCD Launch Pad, you might want to have a spin around this great collection of resources. http://community.myfitnesspal.com/en/discussion/10103966/start-here-the-lcd-launch-pad
Good luck!
I recommend beginning with FAQ's and General LC Info.
Then investigate the Open Threads and the Recipe collection link.3 -
LCHF diets have much higher fat percentages. The fat is what provides satiety. My macro goals are 60% fat, 25% protein and 15% carbs. Everyone has different macros, but high fat is needed for energy and satiety. I've even seen macros with 80% fat. I don't need that, because my carb goal is 50g per day or less. People eating 80% fat are very, very low carb.1
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Based on what I have read, your protein intake shouldn't be more than 1.5-1.8g per kg of body weight in one place and 1g per kg of lean body mass in another. For me, those numbers end up being about the same since my body fat % is in the 19-20% range.
This is one reason why the % breakdown you should use is not necessarily going to match that of someone else. I am VERY active and therefore even at about 3500 cal/day intake, I am losing a couple lbs a week which means my breakdown is roughly 5% carb, 15% protein and 80% fat. Even adding fat at every opportunity, I frequently end up a little over on protein and under on fat since most of my sources of fat have protein also (mmmm...bacon).2 -
cstehansen wrote: »Based on what I have read, your protein intake shouldn't be more than 1.5-1.8g per kg of body weight in one place and 1g per kg of lean body mass in another. For me, those numbers end up being about the same since my body fat % is in the 19-20% range.
This is one reason why the % breakdown you should use is not necessarily going to match that of someone else. I am VERY active and therefore even at about 3500 cal/day intake, I am losing a couple lbs a week which means my breakdown is roughly 5% carb, 15% protein and 80% fat. Even adding fat at every opportunity, I frequently end up a little over on protein and under on fat since most of my sources of fat have protein also (mmmm...bacon).
True. It's going to be different for everyone.
These are the best guidelines (forget percentages):
1. Carbs to your limit in grams.
2. Protein range in grams to your height, weight, and activity level. You can use this calc to help determine your protein range. http://keto-calculator.ankerl.com/
3. Fill the rest of your intake with fat to satiety.
That said, after awhile you may need to tweak a little bit to find your personal sweet spot, as in adjust your protein upward or downward to find where you feel best. Give each permutation a minimum of 4 weeks. It takes that long for all changes to fully manifest, so to speak.1 -
Please read the info about electrolytes in the launchpad. The need for high sodium on low carb is almost always brushed off as unimportant and it's probably the most important thing to understand from day 1. You're 4 days in and unless you already knew about the increased needs are primed for serious loss of energy, headaches and muscle cramps from low electrolytes (mostly sodium).
Do yourself a huge favor and read it ASAP and drink some broth or pickle juice.
Lots of people fail low carbing because they don't know this stuff and start to feel bad and blame the diet. Don't let that happen to you.3
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