Hello, I was wondering if someone could help me with reguards to the percentage of protein, carbs and fat i should be eating. I've just checked FitDay and my averages are:
Carbs: 49%
Protein: 15%
Fat: 36%
I'm guessing my fat is too high and my protein is too low. Not too sure about carbs. I think i'm going about this all wrong somehow plus, i lost 6 pounds in 3 weeks then all of a sudden i find myself hovering around 240/239. Can someone point me in the right direction?
Thanks
Last edited by FakeFrowns; 03-28-2008 at 05:44 PM.
On a pure calorie counting plan, these things don't matter - you just hit under your calorie target and you're good. Different plans will say different things about what "good" ratios are...The Zone prescribes 40% carb, 30% protein, and 30% fat. Atkins would be much higher on the fat and protein, much lower on the carbs. It can be a matter of personal preference.
I base my ratios on what controls my hunger best...45% carbs, 35% protein, 20% fat (and at least 30 g of fiber a day)...but that is what works for me. What works for you may be different!
I'm not really sure, i know i want a low fat diet but i find it hard to fit in protein as it isnt usually avaliable in lean meat form, we never have anything like pork or chicken in the house. Its either cheese or nowt which is high in fat. Is there anywhere i can go to find out about carbs?
Thanks
I will echo Mandalinn - it is individual, but I personally aim for 40, 30, 30 - carbs, protein, fat. If I stray from that, I still try to keep carbs at 40% and up the protein a bit. Less protein and more carbs are a recipe for disaster for me.
Just my experience, and what works for me.
What would an average diet be then? Just a normal non-dieting one. I know i need to keep my fat down low as i just pile on the pounds so i should get it down to 25% i think, carbs tend to fill me up fast as long as they are the good kind so should i have that at 45% then 30% for protein from lean meats and fish? Should i just experiement and see what works? I'm trying to keep my calories under 1500 as an average. I think i need to up my exercise but its harder as i'm on easter holidays at the moment and the gym where i have a membership at is a 40 min bus ride away cause i go to boarding school abour 15 miles away. I should get off my bum and go walk!
Thanks
Those ratios (45% carbs, 30% protein, 25% fats) seem like a pretty good place to start. It's all based on your biochemistry and how you metabolize your food. With calorie counting it is irrelevant really, but you don't want to be starving either. Finding a ratio that works for you will stabilize your blood sugar so you don't feel hungry (or as hungry). For me, I work out a lot and do weights AND I have PCOS so I know I need protein. Days when I get greater than 45% carbs I'm ravenous by the end of the night.
Cottage cheese is a good source of protein that is low in carbs and fat as well as calories. I know some people hate it but if not...it's a good idea for breakfast if you find you're always starving by lunch. Also remember, fat doesn't make you fat. A calorie is a calorie is a calorie; consume less than you expend everyday and you'll lose weight.
Daily percentages (FitDay)
plus, i lost 6 pounds in 3 weeks then all of a sudden i find myself hovering around 240/239. Can someone point me in the right direction?
