What's your breakdown?
 

I wasn't sure the best place to ask this question, but I am counting calories, so I thought I'd try here.

What does your macronutrient breakdown look like. My 4 week average looks like this:

Carbs: 45% - 179 g (20.5 g fiber)
Fat: 34% - 59 g (20 g saturated
Protein: 20% - 75.5 g
Calories: 1515

I guess the things that surprise me are how low my fiber is and how high my saturated fat is. Think I should try to fix that?

BTW, I'm not a low carb/high protein type, and have no interest in adding more meat to my diet.

According to fitday, my 4-week average is:

46% carbs (49.8 g of fibre)
29% fat (9% saturated fat)
25% protein
Calories: 1093

I think if you are happy and your body is feeling good, there's no need to change anything just to meet some arbitrary standards for the "right amount" of protein or fat. Saturated fat has been demonized in the past but a lot of researches are starting to say it's reputation is undeserved.

Personally, I'm pretty happy with mine. I'm sure a lot of people would say that my protein is too low, but I feel fantastic, never feel lacking in energy and do eat lots of high protein foods like 2 eggs every day, greek yougrt, cottage cheese, nuts and nut butters, cheese, tofu and tempeh. I'm happy with where my fats are at as well. I guess my carbs are kind of high, but I'm a vegetarian so the vast majority of my carbs are coming from vegetables, a few fruits and beans and lentils, not from breads, rice or pasta (although I do occasionally eat a slice of whole-grain bread and other grains like oatmeal and quinona).

Edit: I forgot to address what you said about fibre. I do think that your fibre seems a bit low for 45% carbs. Are those carbs coming mainly from whole grain products and veggies? If they are I would expect the fibre to be higher, not sure..

The fiber is really odd to me. I have oatmeal (not instant) nearly every day. Veggies with lunch and dinner. Fruit as snacks. Whole wheat bread or wrap for sandwich type lunches. When we have rice it's brown rice, the pasta is 1/2 ww. I never have white bread, white rice, etc. Can't figure out where those non-fibry carbs are coming from. I do use sugar in my oatmeal in the morning. And there were jelly beans this month :O that normally wouldn't be an issue. I'm not sure what to think!

I'm a little different.
my carbs are usually about 25%
protein is 45%
Fat is 30%

I average about 900 cals a day. I keep track with an app on my phone and it doesn't do a breakdown for me.

Over 4 weeks:

Carbs: 48% - 168 g (33 g fiber)
Fat: 32% - 49 g
Protein: 22% - 76 g
Sodium: 1762 (down from 8-week average of 1961 - working hard on this one!)
Calories: 1391

I try to keep my calories right at 1,000 cals per day. That's the magic number for me to lose 2 lbs a week. I use the book :

The Protein Counter 3rd edition
By Annette B. Natow, Ph.D., R.D.
and Jo-Ann Heslin, M.A., R.D.

They recommend these numbers:

protein.............. 10-20%
carbohydrate..... 50-55%
fat.................... 30-35%

-------

Fats and Cholesterol: Out with the Bad, In with the Good
Bad Fats: Saturated Fats
Very Bad Fats: Trans Fats
http://www.hsph.harvard.edu/nutritio...ts-full-story/

----

Fiber The Bottom Line
http://www.hsph.harvard.edu/nutritio...ber/index.html

"Most adult women should shoot for over 20 grams of fiber a day;"

I would definitely eat more carbs (in fact, I'd LOVE to) but as a type 2 diabetic if I go beyond about 15g per meal (I eat six times a day) my blood sugar does not appreciate it.

With your special needs you should visit:

The American Diabetes Association
http://www.diabetes.org/food-and-fitness/food/

That fiber thing is odd, because it sounds like what you're eating should supply more. For comparison's sake, here's my breakdown of the past four weeks:

Calories: 1451

Fat: 28% (44g, 10% saturated)
Protein: 23% (81g)
Carbs: 49% (177g, 26g fiber)

My breakfast is generally either Kashi GoLean cereal of some sort or, if I'm feeling hungrier, an egg/egg-white omelet. Lunch consists of a turkey or chicken sandwich on a wrap/sandwich thin/single slice of whole wheat bread, a vegetable (sauteed snow peas or broccoli, salad, asparagus--I vary my veggies), and yogurt or an orange for dessert. Dinner is all over the place, but it almost always contains something carby--and I do eat basmati rice, white potatoes, etc. so I know I'm skipping some fiber there.

It sounds like you're eating better on that front than I am.

Which tracker do you use? I'm with Fitday, and there might be systematic differences between what I'm using and what you're using. It really sounds like you're doing everything right, and if you feel good, I don't think you should feel the need to change.

Looking at my own habits compared to yours, maybe I'm the one who should make an effort to get some more whole grains in there. :o

I can't eat all of those carbs either. When you have insulin resistance, it just makes it so hard for your body to process them. I do much better on weight loss and appetite control when I eat more protein. I never worry about fat anymore b/c I have moderated my diet down to low levels of added fat.

My last 4 weeks, which would have included 3 birthday parties and Easter:
Carb: 202g (53%)
Fat:44g (27%)
Protein: 77g (20%)
Fiber:14g
Calories: 1504
Calories burned: 2996
Calorie Deficit: 1492

Menu for tomorrow:

103 grams of fat
103 grams of protein
103 grams of carbs.

1378 calories. All of my fats are natural and wholesome. No trans fats.

I usually aim for a pretty equal split. Yesterday was 30% fat, prot and carbs and then 10% alc (carbs really) at 1200 calories.

I am less hungry and eat more real food when I try to eat more veggies/protien

I only count calories and carbs. I aim for:

-1200 to 1400 calories
-75 to 100g carbs
- fat is probably often pretty high and includes saturated fat but I don't mind