70:20:10 ratio
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scallachan
Posts: 4 Member
Hi everyone,
I dabbled a little in keto over the last year but now want to give it my full.
I have a doctor friend who is doing some keto related research and she has given me the ratios of 70% fat: 20% protein: 10% carbs - this seems a little daunting to me. She is very experienced with this way off eating and is intermittently fasting.
Are these ratios realistic for a relative newbie who will be eating 3 meals a day?
(Edit by moderator: changed "70g fat: 20g protein: 10g carbs" to "70% fat: 20% protein: 10% carbs" per commentary in subsequent posts and to avoid ongoing confusion)
I dabbled a little in keto over the last year but now want to give it my full.
I have a doctor friend who is doing some keto related research and she has given me the ratios of 70% fat: 20% protein: 10% carbs - this seems a little daunting to me. She is very experienced with this way off eating and is intermittently fasting.
Are these ratios realistic for a relative newbie who will be eating 3 meals a day?
(Edit by moderator: changed "70g fat: 20g protein: 10g carbs" to "70% fat: 20% protein: 10% carbs" per commentary in subsequent posts and to avoid ongoing confusion)
2
Replies
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Hi there. I would say first determine your daily protein amount based on your individual lean body mass. This could range from 0.6g to 1.2g/ kg LBM. Less protein if you are sedentary - more if you are active. If the above ratios are "per meal", then 30g carbs per day is ok to start. You may have to reduce that amount based on your individual stats. The rest is fat and that amount is determined by how much weight you want to lose. If you have a lot, only eat enough fat to satisfy your meal. If you are at maintenance then you will need to consume more toward the max.
Overall, your protein is a daily target, carbs are a daily limit, fat is as needed.1 -
Are you sure your friend gave you a GRAMS suggestion? By my (terrible) maths that adds up to 678 calories a day. You likely need about double that. Perhaps she said 70% (percent) fat, 20% protein and 10% carbs?
I'd personally find a keto calculator you like and follow that. Be sure you're eating enough.1 -
Thanks everyone! Appreciate your responses.
@Sabine_Stroehm yes you are right that was % and not grams! Silly me!1 -
scallachan wrote: »Thanks everyone! Appreciate your responses.
@Sabine_Stroehm yes you are right that was % and not grams! Silly me!
That's a reasonable keto split then!1 -
You haven't indicated your purpose for the macro allocations you are asking about. Your profile indicates you are interested in slowing the progression of your MS. Does this refer to Multiple Sclerosis? Or is it weight loss? My answer would vary based on the reason for the diet.
I concur with @Sabine_Stroehm regarding a possible grams versus % confusion/need for clarification.
If you haven't done so already and your dietary interests are related to slowing the progression of Multiple Sclerosis you may want to look into the research (books, videos, etc) of Dr. Terry Wahls who was able to put her MS into remission via diet. Her MS at one time progressed to her being in a wheelchair and she is again a walking/talking practicing physician.
ETA: I see the gram/clarification was made. 70f/20p/10% is a reasonable start for possibly being in ketosis. If ketosis is your goal you may also want to do at home blood tests with keto strips to confirm ketosis.1 -
@kpk54 Thanks very much for your response.
Yes MS = Multiple Sclerosis. I have been following Dr Wahls' research.3 -
Tagging @macchiatto who has mentioned on several occasions she has MS and has trialed various diets. She may pop in and share her N=1 experiences.3
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I'm fairly new to Keto. When originally researching, I had planned on those ratios, but I end up closer to 5% carbs, 25% protein, and 70% fat.
So, I just go with it.
So far, so good.. Never hungry and lots of energy!
We also started for medical reasons. Love eating keto! Wish I had researched and started years ago!!0 -
[Mod hat]
Just a quick note - I took the liberty of editing the original post to fix the gram-percent typo.
[/mod hat]
70/20/10 is a fairly common split, but don't fret too much if it's not exact. Aim for the carbs being a limit, protein being a goal (which might need adjusted up, BTW, unless protein restriction proves necessary for medical reasons), and fat being to satiety at least for general health (some specific conditions do require you to eat specifically to meet the ratio, but if you're just starting and the condition isn't immediately life-threatening/impairing, then I personally think it's okay to not fret over the ratios until you get through the initial adaptation).5 -
scallachan wrote: »@kpk54 Thanks very much for your response.
Yes MS = Multiple Sclerosis. I have been following Dr Wahls' research.
I've read her book and follow some of her principles, though not strictly. I have RRMS (first attack in 2001). My MS specialist is supportive of me eating keto or LCHF; she doesn't promote any way of eating in particular. I did notice a decrease in joint inflammation/pain when I started eating keto, along with the weight loss I was hoping for, some increase in energy, etc.2
