I was reading one thread here in calorie counters where someone said they tried to have 45% carbs to 30% proteins to 25% fats in their diet. In the same thread someone said they were 65% protein to 20% carbs to 15% fats.
I was wondering if others kept basic ratios in mind as they went through the day and ifso, what their ratio was an why. I'm aiming for around 50% protein, 30 carbs, and 20 fat but I don't have any solid reasons for that, it's just sorta what seems reasonable to me. But I'd really love to hear others' thoughts on this!
according to jilian michaels.. the ratio should match up with the type of food oxidizer you are.. either slow, fast or balanced. I'm balanced.. so my ratio should be at 50/25/25.. or something... buuuut I'm allergic to my beloved dairy so.. I just focus on keeping my fat under 30 and fiber high.
I like to be at 50/25/25 (C/P/F) - but would love to consistently be at 40/30/30.
I eat a lot of dairy and fruit, so it is hard for me to keep the carbs down. Also I aim for at least 25 grams of fiber a day, so that also makes it hard.
50/25/25 within 1400 calories keeps me quite satisfied. If I end up higher in carbs, I tend to get hungry.
Last edited by fiberlover; 06-18-2008 at 04:39 PM.
The only actual guideline by the FDA is that Fat should be less then 30% with Saturated Fat less then 10%. Fat is still a necessary component of your diet so you will often see recommendation not to go below 20%
There are much more varying opinions when it comes to carbs and protein. They both have successful dieters. One reason for the difference in opinion is what type of exercise your do. If you are more focused on cardio then you typically need more carbs Runnersworld magazine typically recommends no more then 20% protein. If you are more into strength training you will likely need more protein. Most body builders that I know stick to around 40% protein.
50% protein is pretty high. This follows more of the low carb diets which I personally am not a fan.
Other reasons you might stick to higher protein is 1) you have trouble staying full between meals and snacks. Protein along with fiber will stick with you longer. Some people try to eat a little protein at each meal. 2) You consider yourself a carb addict and have no self control - hence you avoid carbs.
I find it hard to control fat when my protein gets too high. I also think eating too much protein takes away from eating fruits, veggies and whole grains which are vitally important.
I have been successful at 58% Carbs, 20% Protein 22% Fat
according to jilian michaels.. the ratio should match up with the type of food oxidizer you are.. either slow, fast or balanced.
Okay, showing my utter cluelessness, who is Jilian Michaels and how do I tell what kind of food oxidizer I am?
Thanks for the help here. I'm not a carb addict unless you count junk carbs like chips and candy. But if I stay away from those then other carbs don't have that same evil power over me. The carbs I'm getting now are whole grains and fruits and fresh veggies so I'm good there. I've only been at this a week and looking over my fitday record I am usually in the 40/40/20 and that's with me *trying* to focus on protein... I guess I should focus a little less.
according to jilian michaels.. the ratio should match up with the type of food oxidizer you are.. either slow, fast or balanced.
Okay, showing my utter cluelessness, who is Jilian Michaels and how do I tell what kind of food oxidizer I am?
Jillian Michaels is the trainer from The Biggest Loser show on TV. She has 2 books out, the first Winning by Losing is for people who have a lot of weight to lose and the second Making the Cut is for people who only need to lose 20 pounds or less. She also has a web site and forums that you can subscribe to. The test to see what kind of "oxidizer" you are is in any of the 3 places above. Basically the test is a series of questions designed to see how your body processes food. I happen to be a balanced oxidizer as well - and just for the record the ratio for me is 40/30/30 carb/protein/fat. I do quite a bit of weight training as explained in her books.
If you don't want to buy the books - I'd venture a guess you can kind of play around with the ratios on your own - see what keeps you feeling full the longest and with the most energy. I would steer clear of going too far below 20% fat as it can cause nifty stuff like hair loss and brittle nails.
I lean towards more protein myself. All carbs come from my veggies or occasional fruits. Ratio today is P: 53% C:25% F:22% which is typical. I find this works for me as I'm more satisfied throughout the day and no battles with cravings (seriously, unless I find myself in the midst of a high quality bakery!). My doctor recommended keeping them low, and my recent relationship with the personal trainer has taught me such as well.
I feel I'm equally focused on cardio and strength training, the days I ride my bike hard I up the carbs just a bit.
This is working pretty well for me although I never dreamed in the past that I'd be cutting carbs so low.
I took the oxidizer quiz and came out in the middle but honestly the quiz seemed about as reliable as the sorting hat quizes I do with my kids to figure out which house they'll be in at Hogwarts.
However, after reading the posts here and doing a little surfing I think I'm going to aim for 40(c)/35(p)/25(f) for now and see how that goes.
It's a little like playing tetris as I type a meal into fitday. I can see where I'm off at that point and start thinking about my next meal and how it should fit into not only the overall calories for the day but also rounding out my c/p/f goals.
Protein to Carbs to Fats ratios
Fitday gets easier once you have your regular stuff in custom foods. BTW - ignore how many calories it claims you burn just by living. It lies. 
