50C 35P 15F for fat loss? So confused.

HealthHap · November 2017

I have always just been thinking then I need to eat more protein more protein more protein and more fat to lose weight. But when I do my macros it tells me I need 50% carbs 35 protein and 15 fat to lose weight. What are you doing?
I want to lose fat and lean out.

creatureofchaos · November 2017

I’m not expert, but I could not do those macros. I have personally found that focusing on eating protein is the key to losing steadily without feeling like I’m starving myself. I use the approach they recommend to some bariatric patients to help them get enough nutrition while eating low calories: eat your protein first. My macros are usually about an even split carbs/protein/fat.

It’s not that I am eating a ketogenic diet or even purposefully low carb. I just know that I can eat something 250 calories that’s high in protein and feel great hours later or something 400 calories that’s mostly carbs and feel hungry half an hour later.

After a while of tracking you can start figuring out what works for your body. It’s not the same for everyone. Because, it’s all about calories, but eating the right calories sure does make your life easier.

nexangelus · November 2017

As long as you are in a deficit you lose fat. The macro splits are personal preference. I eat high protein as I am weight lifting and menopausal. To preserve lean mass you need to consistently eat higher protein especially in a deficit. Am eating at maintenance at the moment and my macros are C40, F25, P35. Training is excellent, energy great. Whilst in deficit I was aiming for C35, F30, P35...as a women, espeically as we age we need to eat a little more fat for the hormonal stuff (I am 43).

livingleanlivingclean · November 2017

Calorie deficit is important for weight loss. Macro split is personal preference...

I don't do percentages. I work protein out at about 0.8g per lb of body weight, 0.35-0.45g fat per lb, and the rest of my calories go to whatever I like (generally all carbs for me, but it doesn't matter).

cs2thecox · November 2017

I basically have a protein goal, and although I do set a fat and carb split, it's not a big deal if I trade them off as long as I'm within my calories. I'm often over my carbs and under my fat.

One of the simplest suggestions I ever heard (from a well-qualified PT for people who are starting to think about macros, and want to support muscle growth or retention) is start at 33:33:33 and tweak from there based on what you find works or doesn't work for you.
Some people feel fuller for longer on proteins (me), some on fats and some on high carb.
As @livingleanlivingclean says, it's basically personal preference.

purplebobkat · November 2017

High carb makes me hungry and want more snacks.

High protein helps me feel full.

Loads of veg helps me feel healthy and feel full.

But do what works for you. Have a play with your meals. Make a note of what meals make you feel snacky after.

TavistockToad · November 2017

HealthHap wrote: »

I have always just been thinking then I need to eat more protein more protein more protein and more fat to lose weight. But when I do my macros it tells me I need 50% carbs 35 protein and 15 fat to lose weight. What are you doing?
I want to lose fat and lean out.

that little fat is concerning?

Sunna_W · November 2017

I have had short term success (in that you don't want to do it forever, and, I would recommend waiting until after New Years) with the following macros (45% protein; 40% fat (healthy oils like coconut, olive and real grass fed butter); 15% sugar / carbs).

This way of eating is called Atkins / Paleo / Keto...

See these websites:

http://paleoiq.com/best-paleo-diet-blogs/
https://www.atkins.com/how-it-works

I lost 40 pounds over a six month period. Also, I stuck with "maintenance calories" (1400 for sedentary 150 lb. woman) because I am 59 and I wanted to lose steadily and slowly to reduce having a lot of baggy skin.

For breakfast I had a protein shake that I created myself (using coconut milk plus one of the following plain hemp, egg white, whey alternately ) as well as some other additives (like moringa, ground flax or chia, amino acids, fiber (citrus peel, konjac root etc.)

For lunch I had a blended veggie smoothie (think gazpacho or salad items just whirled up in the blender).

Ref: https://www.rebootwithjoe.com/about/fat-sick-and-nearly-dead/

My afternoon snack was / is 1 oz. peanut butter (just salt and roasted peanuts) with some hot tea.

Generally my dinner is low carb, high protein and fat (last night I had chicken thighs simmered with olive tepanade, eggplant, onions w Cuban spices, cooked spinach and sweet potatoes...)

In order to support your thyroid the folks at the Weston A Price foundation (a Traditional Foods non-profit) suggest that you need at least 100 g of carbohydrates from real food.

Ref: https://www.westonaprice.org/health-topics/abcs-of-nutrition/why-we-need-carbs/

So, I eat beans, sweet potatoes and halve the box starches (like pasta and rice) when I cook them and I incorporate them cooked right into the dish rather than serving it on the side. (I add a smidgen of extra water so that the rice / pasta soaks up the liquid.) It reduces that caloric value but still gives me the carbs I grave sometimes.

Also, there is a body of knowledge out there that touts "resistant starch" (cooked potatoes, white rice, other cold starch veggies / grains) as a thing that is good for your bowel. (Now I have about 100 g cold potatoes and 2 HB eggs for breakfast.)

Finally, I also take 7-keto DHEA (fat burner), desiccated adrenal (80 mgs -- I started and maintain a very low dose). I have more energy and they have helped my allergies and my hormones.

See this website: https://www.yourhormones.com/signs-symptoms/
Most women suffer from advanced adrenal fatigue and adaptogenic herbs don't work. To rebuild your adrenals desiccated adrenal extracts are very helpful. (I was on prednisone, but was able to stop taking it.)

See these websites:
http://www.drnorthrup.com/adrenal-exhaustion/
https://www.yourhormones.com/adrenal-fatigue/

IMO in the beginning, you shouldn't "train hard" you should balance gentle cardio (like brisk walking) with strength training. With keto you burn stored fat because that's what you burn for energy.) Look at reducing unnecessary drama that makes you crazy.

Also, explore the term "estrogen dominance". Body fat makes you hold on to excess estrogen.

See these websites:
http://www.drnorthrup.com/estrogen-dominance/
https://www.womentowomen.com/hormonal-health/estrogen-dominance/
https://www.drlam.com/blog/estrogen-dominance-part-1/1704/

I got rid of all of the chemicals in my home. Everything is fragrance / dye free or natural cleaners. Frebreeze and similar products are endocrine disruptors and can actually make it difficult for people to lose weight. I also gave up scented lotions and perfume.

I am also taking a boatload of natural progesterone (prometrium 200 mgs.) Discuss this with your doctor. Based on your family history of breast cancer, it may well save your life or not be right for you.

johnwelk · November 2017

Sunna_W wrote: »

I have had short term success (in that you don't want to do it forever, and, I would recommend waiting until after New Years) with the following macros (45% protein; 40% fat (healthy oils like coconut, olive and real grass fed butter); 15% sugar / carbs).

This way of eating is called Atkins / Paleo / Keto...

See these websites:

http://paleoiq.com/best-paleo-diet-blogs/
https://www.atkins.com/how-it-works

I lost 40 pounds over a six month period. Also, I stuck with "maintenance calories" (1400 for sedentary 150 lb. woman) because I am 59 and I wanted to lose steadily and slowly to reduce having a lot of baggy skin.

For breakfast I had a protein shake that I created myself (using coconut milk plus one of the following plain hemp, egg white, whey alternately ) as well as some other additives (like moringa, ground flax or chia, amino acids, fiber (citrus peel, konjac root etc.)

For lunch I had a blended veggie smoothie (think gazpacho or salad items just whirled up in the blender).

Ref: https://www.rebootwithjoe.com/about/fat-sick-and-nearly-dead/

My afternoon snack was / is 1 oz. peanut butter (just salt and roasted peanuts) with some hot tea.

Generally my dinner is low carb, high protein and fat (last night I had chicken thighs simmered with olive tepanade, eggplant, onions w Cuban spices, cooked spinach and sweet potatoes...)

In order to support your thyroid the folks at the Weston A Price foundation (a Traditional Foods non-profit) suggest that you need at least 100 g of carbohydrates from real food.

Ref: https://www.westonaprice.org/health-topics/abcs-of-nutrition/why-we-need-carbs/

So, I eat beans, sweet potatoes and halve the box starches (like pasta and rice) when I cook them and I incorporate them cooked right into the dish rather than serving it on the side. (I add a smidgen of extra water so that the rice / pasta soaks up the liquid.) It reduces that caloric value but still gives me the carbs I grave sometimes.

Also, there is a body of knowledge out there that touts "resistant starch" (cooked potatoes, white rice, other cold starch veggies / grains) as a thing that is good for your bowel. (Now I have about 100 g cold potatoes and 2 HB eggs for breakfast.)

Finally, I also take 7-keto DHEA (fat burner), desiccated adrenal (80 mgs -- I started and maintain a very low dose). I have more energy and they have helped my allergies and my hormones.

See this website: https://www.yourhormones.com/signs-symptoms/
Most women suffer from advanced adrenal fatigue and adaptogenic herbs don't work. To rebuild your adrenals desiccated adrenal extracts are very helpful. (I was on prednisone, but was able to stop taking it.)

See these websites:
http://www.drnorthrup.com/adrenal-exhaustion/
https://www.yourhormones.com/adrenal-fatigue/

IMO in the beginning, you shouldn't "train hard" you should balance gentle cardio (like brisk walking) with strength training. With keto you burn stored fat because that's what you burn for energy.) Look at reducing unnecessary drama that makes you crazy.

Also, explore the term "estrogen dominance". Body fat makes you hold on to excess estrogen.

See these websites:
http://www.drnorthrup.com/estrogen-dominance/
https://www.womentowomen.com/hormonal-health/estrogen-dominance/
https://www.drlam.com/blog/estrogen-dominance-part-1/1704/

I got rid of all of the chemicals in my home. Everything is fragrance / dye free or natural cleaners. Frebreeze and similar products are endocrine disruptors and can actually make it difficult for people to lose weight. I also gave up scented lotions and perfume.

I am also taking a boatload of natural progesterone (prometrium 200 mgs.) Discuss this with your doctor. Based on your family history of breast cancer, it may well save your life or not be right for you.

OP, completely disregard all this mindless drivel. Its complete pseudoscienctific nonsense. This poster constantly regurgitates this garbage over and over. Adrenal exhaustion, adrenal fatigue, and estrogen dominance are non-existent diseases, made up by quacks in order to separate you with your money

RoxieDawn · November 2017

Ample protein while in a calorie deficit is very important in your diet, this provides you with additional muscle insurance as you lose weight. Its looks like the fat percentage at 15% is too low.

I don't do the percentages but use the below as a guide to help you determine how to set them up.

.6 to .8 grams of protein per pound of body weight; .45 grams of fat per pound of body weight; fill in rest with carbs.

deannalfisher · November 2017

i do 130g a protein a day which is approx 23% of my daily intake and have no problems slowly recomping

HeidiCooksSupper · November 2017

There is no specific optimal mix of the three macros for weight loss. For health, there's debate. For satiety, there's individual differences. Eat the mix that most satisfies you while making sure to get enough protein and fats for health.

For protein, arguably, 0.8 g per kilogram of body weight (0.37 grams per pound) but these figures presuppose you are at a healthy BMI. There seems to be no answer as to whether one should use one's present weight for these calculations if you are obese. Arguably, we should not consume any transfats and limit saturated fat consumption but recent research from Japan suggests that current limits for saturated fat are too low and no one knows how much mono- and poly-unsaturated fat we need for healthy cellular development but we do need some.

In other words, no one knows what the optimal mix is. Make sure to get "enough" protein and fats -- whatever that may be. Eat "enough" fruits, vegetables and grains to get the fiber and micronutrients they supply -- whatever that is. Choose your targets, if any, based on what satisfies your appetite.

For weight loss, eat fewer calories than you burn. For weight gain, eat more calories than you burn.

fishgutzy · November 2017

high carb will generally not lose fat. But it can cause fatty liver.

Wynterbourne · November 2017

fishgutzy wrote: »

high carb will generally not lose fat. But it can cause fatty liver.

Completely untrue. And by the way, I've lost 130 lbs with 50-60% of my calories coming from carbs. And my liver is just fine.

ahoy_m8 · November 2017

livingleanlivingclean wrote: »

Calorie deficit is important for weight loss. Macro split is personal preference...

I don't do percentages. I work protein out at about 0.8g per lb of body weight, 0.35-0.45g fat per lb, and the rest of my calories go to whatever I like (generally all carbs for me, but it doesn't matter).

I agree with this! OP, are you getting enough fat? 15% would be too low for me. Also, it helps to think of calories as a maximum and fat/protein/fiber as minimums.

TavistockToad · November 2017

fishgutzy wrote: »

high carb will generally not lose fat. But it can cause fatty liver.

Source?

sijomial · November 2017

HealthHap wrote: »

I have always just been thinking then I need to eat more protein more protein more protein and more fat to lose weight.

Sorry but that doesn't make sense - protein and fat both have calories and it's your calorie balance that determines if you lose weight/lose body fat.
It's eating less that causes you to lose weight not eating more!

Aim for a diet that makes adherence to your calorie goal easier for you while still fulfilling your nutritional and health needs. Higher than normal protein while dieting is helpful but doesn't need to be excessive.

But when I do my macros it tells me I need 50% carbs 35 protein and 15 fat to lose weight. What are you doing?

Percentages aren't the best way to set up your macros IMHO and both protein and fat are better regarded as minimum goals rather than maximums. Those minimum requirements are the same whether you have a low calorie allowance or a high calorie allowance which is why percentages really aren't a great idea.
On a big cycling day when I have a huge calorie target if I went by percentages my protein goal would be a whole cow!

For me when dieting - 1g protein per lb of estimated Lean Body Mass, 0.4g of fat per lb of body weight, rest of my calorie allowance comes from whatever macro suits me but mostly from carbs as I like carbs and carbs like me.

janejellyroll · November 2017

fishgutzy wrote: »

high carb will generally not lose fat. But it can cause fatty liver.

Not true. People eating higher carbohydrate will lose fat like anyone else -- with a calorie deficit. And I'm unsure what evidence you're citing to claim that it will cause fatty liver disease. That's associated with obesity and Type 2 diabetes, not consumption of carbohydrates.

ScrapStitching · June 2018

I trend higher with protein because of diabetes. Same with fiber. I don't avoid carbs, but I do try to limit them somewhat.

maybebeccadough · June 2018

I'm a huge carb addict so I feel good on a 60/20/20 cfp split. The "Standard American Diet" is 50/30/20. Unless you are getting very into fitness, your macro ratios are less important than your calorie total, getting micronutrients and fiber, and feeling good with what you eat.

50C 35P 15F for fat loss? So confused.

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