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low carb

carolestrawson
carolestrawson Posts: 3 Member
edited December 2024 in Food and Nutrition
hi i am after some advise on the best percentages of carbs fat and protien for a low carb eating plan feel so bloated all the time and wanted to try it but not sure what my percentages should be for it to be a safe way to lose weight
thank you

Replies

  • jemhh
    jemhh Posts: 14,261 Member
    Rather than working on percentages, I suggest starting out by calculating the following:

    .8 x bodyweight in pounds = minimum # grams of protein to aim to eat each day
    .4 x bodyweight in pounds = minimum # grams of fat to aim to eat each day

    After that, you can use remaining calories to eat carbs, more fat, or more protein. Here's an example for a 150 lb. person:

    150 x .8 = 120 grams protein
    150 x .4 = 60 grams fat

    Protein = 4 calories per gram
    Fat = 9 calories per gram
    Carb = 4 calories per gram

    If the 150 pound person had a goal of 1500 calories, this is how this would look:

    120 grams protein x 4 calories per gram = 480 calories of protein
    60 grams fat x 9 calories per gram = 540 calories of fat

    1500-480-540 = 480 calories left for the day

    The 480 could be 120 grams of carbs or some other carb/fat/protein combo. Best thing to do is experiment and see what works/feels best for you.
  • TeaBea
    TeaBea Posts: 14,517 Member
    Calories are for weight loss.

    Macros (protein, fat and carb %'s) are for health/medical reasons, for staying full, and for sticking to a plan.
  • TheCrunchyGoth
    TheCrunchyGoth Posts: 3 Member
    It depends on if you are doing low carb or keto. I am doing a keto lifestyle of about 5% carbs, 15% protein and 80% fat. I am doing it for health reasons, but in about a month and a half I've dropped 20lbs. I also stay under 20 total carbs a day.
  • TheCrunchyGoth
    TheCrunchyGoth Posts: 3 Member
    Also, a regular Atkins type low carb diet is more 10-15% carbs, so probably closer to about 50 total carbs a day. You still keep a high fat % though.
  • kimny72
    kimny72 Posts: 16,011 Member
    OP, I don't eat low carb, but if you want to decrease the carbs in your diet I would think the best way would be to increase your serving of fat and protein, and replace some of the "starchier" carbs with lower carb veggies.

    I would strongly suggest finding one of the low-carb forums here and ask your question, as it's really important to make sure you do this right. Best of luck!
  • gwenmf
    gwenmf Posts: 888 Member
    I am following the Keto Clarity plan. You eat low carb, medium protein and high fat. I work in healthcare and one of our doctors and lab staff followed it and they did their blood work before and after and their numbers improved. I have a group on here called Keto Recipes for anyone interested
  • ndj1979
    ndj1979 Posts: 29,136 Member
    gwenmf wrote: »
    I am following the Keto Clarity plan. You eat low carb, medium protein and high fat. I work in healthcare and one of our doctors and lab staff followed it and they did their blood work before and after and their numbers improved. I have a group on here called Keto Recipes for anyone interested

    you can get improved health markers without resorting to Keto ...
  • jemhh
    jemhh Posts: 14,261 Member
    OP, I am not trying to dissuade you from following a keto eating plan, but I would suggest trying out different carb levels to see which works best for you. I have found that eating around 100 grams of carbs a day works great for me. Other people like lower, many people like higher. It comes down to personal preference and, of course, different medical situations call for different things.
  • billglitch
    billglitch Posts: 538 Member
    edited October 2016
    carolestrawson wrote: »
    hi i am after some advise on the best percentages of carbs fat and protien for a low carb eating plan feel so bloated all the time and wanted to try it but not sure what my percentages should be for it to be a safe way to lose weight
    thank you
    I went to dietdoctor.com to find out about low carb high fat eating. If you want to go strict low carb that is 20grams of carbs or less. With MFP go to goals, click edit and put your calorie goal. Then put in a percent that converts to 20 grams on the chart for carbs (if you want more carbs play with percentage til you get the gram number you want). Take your goal weight in kilograms (weight in pounds divided by 2.2) and eat 1 gram of protein for each kilo of goal weight. The rest is fat grams. On the MFP goal chart it has to equal 100 %. So you play with percentages until you see the grams in each of the fat, carbs and proteins. I have been eating low carb since January and limiting my cals and have lost 105 pounds without exercise, no hunger and no cravings. If you have questions send me a message. Good luck
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