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low carb

carolestrawson
Posts: 3 Member
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
thank you
0
Replies
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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.1 -
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.
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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.2
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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.0
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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!0 -
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 interested1
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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 ...0 -
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.1
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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
1
This discussion has been closed.
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