The Carb/Protein/Fat Wheel

fairestthings
fairestthings Posts: 335 Member
in Food and Nutrition
Everyone seems to complain that MFP sets the Carbs%/Protein%/Fat% too off, and suggest resetting it to something different.

What balance do you think works best? Why?

Replies

  • nzmegs
    nzmegs Posts: 15 Member
    I tend to go for about 20% carbs, 30% protein and the rest fat. I have maintained my BMI at 23 for the last 2 months doing this after losing nearly 50 pounds. low carb and high fat works long term and is very heart healthy. I never eat sugar or carbs (aside from vegetables).

    I adjust the percentages myself as MFP work on the usual dietary rules (low fat and high carb) which don't work for me (or anyone in my opinion).
  • fairestthings
    fairestthings Posts: 335 Member
    I never thought of high fat! I usuallly hear to have high protein, low carb, and moderate fat, but with protein overruling them both.
  • LeenaRuns
    LeenaRuns Posts: 1,309 Member
    40/30/30 - c/f/p. It's supposedly the best for optimal health (can't remember exactly where I read that, though).
  • militarydreams
    militarydreams Posts: 198 Member
    40% fat, 30% protein, 30% carbs. I do circuit training, running, cycling and calisthenics so carbs help me out a lot (that isn't a cue to start a flame war... it's something that works for me)
  • NoraMich84
    NoraMich84 Posts: 109 Member
    40/30/30 - c/f/p. It's supposedly the best for optimal health (can't remember exactly where I read that, though).


    Been doing this as well. Just started this ratio, but it hasn't been super hard to stick with so I think I can maintain this as a life style change.
  • FrugalMomsRock75
    FrugalMomsRock75 Posts: 698 Member
    40/30/30 - c/f/p. It's supposedly the best for optimal health (can't remember exactly where I read that, though).

    Ditto.
  • yarwell
    yarwell Posts: 10,477 Member
    Mine's 10 % carbs, 25 - 30% protein and the rest are fats and oils.

    I'm eating low carb, the body can only utilise so much protein, then you need fats and oils for fuel.
  • fairestthings
    fairestthings Posts: 335 Member
    Soooooo I can have bread with EVOO and vinegar once in a while? :blushing:
  • archgrrrl
    archgrrrl Posts: 62
    40/30/30 - c/f/p. It's supposedly the best for optimal health (can't remember exactly where I read that, though).

    This is the ratio I have been using as well.
  • erickirb
    erickirb Posts: 12,294 Member
    I do 45/30/25, Carb/fat/protein
  • beckajw
    beckajw Posts: 1,728 Member
    40/30/30 - c/f/p. It's supposedly the best for optimal health (can't remember exactly where I read that, though).


    Been doing this as well. Just started this ratio, but it hasn't been super hard to stick with so I think I can maintain this as a life style change.

    Me too. I've tried the low carb and just can't stick to it. I like 40/30/30. It helps me to eat everything in moderation, leaves me feeling satisfied, and doesn't make it difficult to go out to restaurants, work functions, etc.
  • fairestthings
    fairestthings Posts: 335 Member
    Sounds like 40-30-30 seems to be the easier lifestyle change. How do I reset this?
  • athensguy
    athensguy Posts: 550
    I have my guide set up like so:

    I have fat set to 30% and saturated fat 10%, and I try to stay under those values.

    I have protein set to 10% and make sure to go over that value.

    I don't pay any attention to carbs.
  • TrainingWithTonya
    TrainingWithTonya Posts: 1,741 Member
    It depends on the person. Each person has their own specific needs based on their workout needs, their illness or disease status, and any food allergies or intolerances they may have. Personally, I have to do 70% carbs, 15% protein, and 15% fat because of my high activity level and high cancer risk. Because of my constant activity (I'm a personal trainer and demonstrating exercise for my clients all day), I have to have simple sugars in my diet to replenish glycogen stores rapidly before my own workouts. Someone who is diabetic, or pre-diabetic, would need to avoid the simple sugars or combine them with protein and fat to keep the blood sugar from spiking when they eat (or drink) simple sugars. They would also need to watch their protein and fat intake because of the risk of kidney and heart disease. While they wouldn't need to go as low as I do because of my personal and family history of cancer, they would still need to watch that they don't over work the kidneys and liver with a high protein diet and would need to switch their saturated and trans fats for unsaturated fats. So, my recommendation is to look at your individual needs and adjust the macro percentages to what you need. If you're not sure what you need, talk to a nutritionist or registered dietitian (specifically one who is accustomed to working with athletes or others who exercise regularly) to find out what your individual needs are based on your workout plans, illness or disease status, and any food allergies or intolerances.
  • yarwell
    yarwell Posts: 10,477 Member
    Sounds like 40-30-30 seems to be the easier lifestyle change. How do I reset this?

    http://www.myfitnesspal.com/account/change_goals_custom
  • fairestthings
    fairestthings Posts: 335 Member
    I actually just tried seeing a nutritionist but no one in the area accepts military insurance :P So I am stuck with advice from you guys! LOL
  • fairestthings
    fairestthings Posts: 335 Member
    Sounds like 40-30-30 seems to be the easier lifestyle change. How do I reset this?

    http://www.myfitnesspal.com/account/change_goals_custom

    Thank you!:smile:
  • Maxylicious
    Maxylicious Posts: 226 Member
    I have mine set at 10% fat 30% carbs and 60% protein, although i do tend to go over my carbs quite a bit though not by alot lol. I interesting seeing how different everybody else's is :)
  • MissyLibra
    MissyLibra Posts: 40 Member
    45% carbs, 30% Fat, 25% Protein.
    I usually go over my protein, and sometimes carbs (because some days I go crazy with vegetables and fruits!)
    I used to have 40/30/30, and I suppose I COULD put it back that way since it's easy to stick too, but with the kind of food I can afford at the moment (and keep eating healthy), 45/30/25 works best for me.
  • SuffolkSally
    SuffolkSally Posts: 964 Member
    Yes high protein does tend to work out expensive...

    I go for highish protein and lowish saturated fat - I don't bother about carbs at all although I notice they tend to work out fairly low. I have other macros that I monitor quite closely, I make sure I get my 5 a day, and all that and getting the calories right is as much as I can cope with!

    40/30/30 is either the zone diet or the south beach diet, or possibly both, isn't it?
  • erickirb
    erickirb Posts: 12,294 Member
    I have mine set at 10% fat 30% carbs and 60% protein, although i do tend to go over my carbs quite a bit though not by alot lol. I interesting seeing how different everybody else's is :)

    It is not recommended to go so low on fat. Fat helps with digestion, hair, nails, skin, etc. It is recommended that you get 20-30% of cals from fat, or a minimum of 0.35 grams per lb of body weight. So if you are 160lbs that would be a minimum of 56grams, which on an 1800 cal/day diet would be 28%
  • sapalee
    sapalee Posts: 409 Member
    I have mine set at 10% fat 30% carbs and 60% protein, although i do tend to go over my carbs quite a bit though not by alot lol. I interesting seeing how different everybody else's is :)

    How do you get this high protein without going high in fat?
  • sapalee
    sapalee Posts: 409 Member
    I do 40-45% fat, 30-35% carb (fruit and veg), and 25% protein. This gives me more than enough protein and has been working well so far.
  • MystiqueASAP
    MystiqueASAP Posts: 747
    Mine is 40\40\20 (protein\carbs\fat) which works for me while lifting heavy.
  • yarwell
    yarwell Posts: 10,477 Member
    Soooooo I can have bread with EVOO and vinegar once in a while? :blushing:

    the oil will help reduce the glycemic index of the bread, yes. I occasionally fry a small piece of soya / linseed bread in coconut oil
  • Maxylicious
    Maxylicious Posts: 226 Member
    I have mine set at 10% fat 30% carbs and 60% protein, although i do tend to go over my carbs quite a bit though not by alot lol. I interesting seeing how different everybody else's is :)

    How do you get this high protein without going high in fat?

    I eat lots of fish, skinless chicken breasts, & have 2-3 scoops of my protein shake daily. I also stay away from red meat for the time being which is really high in fat.
    It is not recommended to go so low on fat. Fat helps with digestion, hair, nails, skin, etc. It is recommended that you get 20-30% of cals from fat, or a minimum of 0.35 grams per lb of body weight. So if you are 160lbs that would be a minimum of 56grams, which on an 1800 cal/day diet would be 28%

    i don't consciously try to keep my fats low, i just adjusted my ratios when i saw that my fat intake was already low and i needed more allowance for my protein which was always going over...i guess i have a very lean diet *shrug*
  • albinogorilla
    albinogorilla Posts: 1,056 Member
    40/30/30 as well

    shoot for over on protein, under on carbs

Categories