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TOPIC: Best carb/protein/fat ratio

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July 11, 2011 9:48 AM
I was wondering what the ideal ratio was. I know I want carbs to be the lowest. I've tried to cut them back...I'll still eat carbs...have to...but want them lower on the totem pole. What do you guys do?
  3193582
July 11, 2011 9:50 AM
i wish i knew what to do. i am so confused by the whole thing!
July 11, 2011 9:51 AM
QUOTE:

i wish i knew what to do. i am so confused by the whole thing!
Well Alicia, THAT didn't help me! LOL!!! laugh I kid!
  3193582
July 11, 2011 9:51 AM
I think it depends on how the person deals with 'low carbs'... I've discovered that if I eat between 80-150 g carbs throughout my day, I don't have the tired feeling... If I eat less, I get very sluggish and CRANKY! If I eat more, I get bloated. So, you really need to play around with the macros to see what fits best for you. In most research, it's supported that between 100-150g of carbs per day will help lose weight at a moderate pace, under 100 you'll lose faster.
  1414251
July 11, 2011 9:52 AM
http://www.freedieting.com/tools/nutrient_calculator.htm
July 11, 2011 9:52 AM
There's tons of different setups for ratios, you have to experiment to find the one that works for you.
Southbeach is 40 carbs 30 fat and 30 protein, I'm on 35 carbs 35 protein and 30 fat to get my protein right where I wanted it (1 gram per pound of goal) I don't hit my targets daily but it gives me something to work towards.
  3335912
July 11, 2011 9:53 AM
QUOTE:

I was wondering what the ideal ratio was. I know I want carbs to be the lowest. I've tried to cut them back...I'll still eat carbs...have to...but want them lower on the totem pole. What do you guys do?


I do 50% Carbs, 25% protein, 25% Fat, works well for me. If you do cardio, carbs are a necessity.
July 11, 2011 9:54 AM
I do 40-Protein, 40-Carb, 20-Fat, this seems to be working for me. You really have to just figure out by trial and error.
July 11, 2011 9:54 AM
40/40/20 is what I have been told and tell people to start at...
  1930570
July 11, 2011 9:54 AM
While researching celebrity diets I've seen that most of them do 40/30/30, carb/protein/fat.
  6318513
July 11, 2011 9:56 AM
Yeah. You really can't starve yourself carbs. That's what you use to do exercise. Cut carbs out and you will have a harder time working out.

I'd say watch your iron levels too. I found mine too low and that made me groggy/sleepy all the time.
July 11, 2011 9:57 AM
Thanks everyone I'll see if 40/30/30 is do-able...although with all the cardio I teach..is that a factor I should consider?
  3193582
July 11, 2011 9:58 AM
QUOTE:

Yeah. You really can't starve yourself carbs. That's what you use to do exercise. Cut carbs out and you will have a harder time working out.

I'd say watch your iron levels too. I found mine too low and that made me groggy/sleepy all the time.
Yea, totally. I agree. I could never NOT have carbs. I love them too much. ;-) Plus I teach tons of cardio.
  3193582
July 11, 2011 9:58 AM
I've been working off the 40/30/30 since last August. Now I'm trying to up my protein while reducing my fat just a little bit, I may end up reducing carbs just a hair too.
  1652718
July 11, 2011 9:59 AM
I'd say the theoretical ideal is one third of each. Generally I do 45 Carbs, 30 Protein, 25 Fat, which seems to be typical.
July 11, 2011 10:00 AM
Eric is right, if you work out a lot carbs are necessary to fuel your muscles.

I do 45/30/25. I used to have it set as 40/30/30, but I tend to go over on carbs and under on fat, so I changed it to experiment.

Carbs are great as long as they're the good kind.
July 11, 2011 10:00 AM
40-30-30 for me, with carbs being the highest.

I aim for 100g - under for carbs, over for protein. Dont always get there - but I usually come in under 150g carbs, and about 80-90 protein. I find this works for me. But echoing the above, you should experiment and see what your own body responds best to.

It's great to gain this understanding of what we feed our bodies, isnt it?
  3627003
July 11, 2011 10:06 AM
This entirely depends on your goals! If you are trying to burn lots of fat, lose weight and gain lean muscle, a high protein diet may be your best bet. I have seen them as high as 50% protein, 30% carbs and 20% fat (some higher, but this is reasonable). If you are in decent shape and need more energy for your workouts or daily life, bumping that to 40p/40c/20f might be a good idea. This is often what a weight loss candidate will do in their second or third month of a program. When you are closer to your fitness goals, are active daily, and generally more athletic, you can start pushing those carbs up for the energy you need. Something like 30p/50c/20p or around there might suit you. Basically, when you reach the more "athletic" levels you "earn" more carbs, which for some people is a great reward! Personally, I think shooting for a long term 40p/40c/20f +/- profile is a good idea for most people. Just because you can eat/use more carbs doesn't mean you always should (unless you are an elite athlete).

Of course, there are no shortage of opinions here, as is true with just about everything diet and fitness related. For every university study or celebrity trainer saying one thing, there seems to be another saying something different. So that you don't drive yourself crazy, listen to your body, try out a few different macronutrient profiles based on your CURRENT goals, always watch your calorie intake versus burn, and BE HONEST WITH YOURSELF! You will be fine.
July 11, 2011 10:07 AM
Fat namely animal fat (saturated) is not a bad thing. Around 30 years ago American diet's consisted of roughly 45% calories from fat and we didn't have half the obesity or health problems we have today. When fried or baking was on the menu all you had in the cupboard was Lard (natural fats). We used butter not chemical processed stuff like today. FAT does not make people fat Processed foods and gross amounts of processed sugars do.

I really love this quote "So fat people are fat not because they overeat – they overeat because they’re fat." The link below is a very , very interesting read.

http://www.proteinpower.com/drmike/low-carb-library/why-we-get-fat/#more-4454
July 11, 2011 10:12 AM
I'm doing 30% carb, 40% protein, and 30% fat. I have it set like that because I am heavy weight lifting, but I am also an endomorph, which I have read need to be careful with carbs as we are very efficient at converting them to fat if we don't burn them. I am also cycling my carbs with my workouts; I only have starches and such immediately after my workout, otherwise I stick to fruit and veggies for carbs.

I haven't been doing this long enough to truly know if it's working, but I'll be glad to find out.
July 11, 2011 10:35 AM
I think a lot of people mis-understand how muscle is fueled. Just because you are burning a lot of calories, doesn't mean you are burning up glycogen. The glycogen stored in your muscles can only be used locally by the muscle. It can't be released back into the blood stream. You have different types of muscle fiber. If you don't activate a fiber type, the glycogen within the muscle is not used. So low to moderate intensity is only burning up the little circulating in the blood, what is stored in the liver, and only glycogen stored in slow twitch muscle fiber(limited to the amount of that fiber type you have). This is where people run into the problem of wasting their muscle. If you have a prolonged endurance type event or a true high intensity event you can prepare by making sure you have appropriate glycogen stores near full and that you are prepared to replace glycogen during the event or at breaks.

It's also how people get in trouble with insulin and it's role. They over feed carbs leading to nowhere to store it. So..it get's converted to and stored as something else.
Edited by pyro13g On July 11, 2011 10:38 AM
July 11, 2011 10:43 AM
I have been wondering the same thing so I decided to ask my fitness coach. This was his response & I'm trying it out. Seems simple enough!

"I am less and less looking at ratios. What I am following is 1 gram of protein per lb of goal weight, 30% fat, and the remainder of my calories from carbs."
July 11, 2011 10:43 AM
I have been wondering the same thing so I decided to ask my fitness coach. This was his response & I'm trying it out. Seems simple enough!

"I am less and less looking at ratios. What I am following is 1 gram of protein per lb of goal weight, 30% fat, and the remainder of my calories from carbs."
July 11, 2011 11:31 AM
Can you change this ratio on MFP?
July 11, 2011 11:42 AM
To change your macro ratios go... My home... goals... change goals... custom, set your numbers (percents) as you want them. Click save.
  3335912

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