Carbs/Fat/Protein Ratio

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Carbs/Fat/Protein Ratio


 
 
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Old 05-18-2012, 20:38  
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Default Carbs/Fat/Protein Ratio

Sorry if this question has already been asked, I tried searching but could not find anything.

I'm wondering if any of you guys have a "perfect" Carbs/Fat/Protein Ratio plan per day?

I'm really trying to minimize carbs down to under 40g per day, but i'm also wondering if there's a ratio you guys go by.

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Old 05-18-2012, 20:58  
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70% fat, 20% protein, 10% carbs is a popular breakdown;
75% fat, 15% protein, 10% carbs is also recommended.




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Old 05-18-2012, 21:22  
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thank you for that quick update. that definitely helps

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Old 05-18-2012, 21:47  
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Subscribing to thread so I can find it when I need to lol Thanks

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Old 05-18-2012, 23:24  
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Just a thought but I have had better success focusing on the total amount of nutrients my body needs rather than a magic ratio.

For example:
  1. My meter tells me I get 40g of carbs max. No matter how much I'm eating of anything else, this stays the same. Evidently my body doesn't think in percentages...
  2. Experts* recommend that I get about 100g of protein a day based on my size and activity, spread out over my meals.
  3. The rest is fat for energy. So if I'm hungry or tired, this is what I increase.
* Experts = Drs. Volek, Phinney, Westman and Jenny Rhuel from BloodSugar 101 and my weight loss doctor.

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Old 05-18-2012, 23:58  
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Since I went on low carb and it feels like I have been eating a lot more protein.

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Old 05-19-2012, 03:42  
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Dr. Lustig says that carbs should be restricted to less than 8% in your diet. But I'm with Daytona, it is difficult to count/calculate the nutrient %ages. I just keep a watch on the carbs and the rest is taken care of by itself.

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Old 05-19-2012, 05:22  
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If your meter works for you, why not?




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Old 05-19-2012, 05:26  
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The ratio which works for me is in my signature and has already been mentioned. I do NOT require a fixed amount of carbs but rather a fixed RATIO. Maintaining this, nothing else is needed. I eat as much or as little as I want and this has varied widely over time from about 1600 calories to 4000.

So, my carbs can vary from 40g (at 1600 calories/day) to 100g (at 4000 calories) with the exact same results my glucose meter, bathroom scale and lipid panel. I like the 8% calories-from-carbs from recommendations and in actually that's more like where I am most of the time.

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Old 05-19-2012, 14:54  
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Quote:
Originally Posted by stevesteve View Post
Sorry if this question has already been asked, I tried searching but could not find anything.

I'm wondering if any of you guys have a "perfect" Carbs/Fat/Protein Ratio plan per day?

I'm really trying to minimize carbs down to under 40g per day, but i'm also wondering if there's a ratio you guys go by.
Since you mentioned grams I'm assuming your talking nominal amounts of each, but keep in mind when you're reading ratios listed elsewhere that sometimes they give ratios in calorie source and not grams. Since fat has more calories per gram it will skew the ratio. If you divide the fat calories by 2 and then find the common denominator for all the numbers you'll get an approximation of the grams ratio from the calorie ratio. It won't be exact but close enough since fat gives 9 kCal per gram as opposed to ~ 4 each from carbs and protein.

EDIT: As an example, the 70%, 20%, 10% ratio of fat to protein to carbs in grams will actually yield around 85%, 11%, and 5% of your diet coming from calories from the same respective macros. Keep that in mind when reading other ratios and if you're planning on building your own spreadsheet. I once made my own spreadsheet and forgot to convert between grams and calories and spent an hour staring at Excel like a pug dog trying to figure out a rubix cube.

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Last edited by CDB; 05-19-2012 at 15:00.
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