Ratios of carbs, fat, protein?
 

Recently I tried an experiment of adding more fat (mostly coconut oil) to my diet, hoping it would be helpful in reducing hunger & weight. It didn't go well; cramps, diarrhea, weight gain. So I went back to my regular LC diet.

As I thought about it I realized I know nothing about the ratio of carbs/fat/protein. One article I found on-line suggested a ratio of 20% carbs, 65% fat, and 15% protein. Another, a nutrient calculator, suggested that for a 2000 calorie diet (number picked at random – I have no idea how many calories I eat) the ratio for a very low carb diet should be 10% carbs, 45% fat, and 45% protein. That averaged out to a per day allowance of 50g carbs, 100g fat, and 225g protein. It also showed a plate divided into 3 areas for carbs, fat, and protein.

First off, I eat 20g or less (my goal is 10g) of carbs per day – that 50g would shoot my BG sky high.

But my main question is, how do you figure the percentages that make up the ratio? I don't eat separate carbs, fats, & protein – I don't think anyone does. I eat lots of eggs cooked in butter, 80/20 hamburger, beef roasts, low carb hot dogs, canned fish, a wee bit of cheese and cream (not daily), occasionally bacon, lettuce with homemade olive oil dressing, a few other veggies, no fruit except for an occasional treat – you know, the average very low carb diet.

Can someone explain how to calculate the percentages in simple language? Math is not my strong suit!

Or maybe someone will tell me it doesn't matter? That would be nice! :D

Or maybe someone will tell me it doesn't matter? That would be nice!
Dr. Eric Westman said that last night at the support group so I can stop there.

an earlier post about it:

Me: Dr Westman answered that last night at the meeting. He doesn't know either...how much fat is coming from your body? The meeting will be available on Periscope for 24 hours...it was excellent.I followed his program for 8 months counting just carbs with pencil and paper before I ever heard of a "tracker"

Poster 2: I was the one that asked the question. I felt sort of silly when he answered my question the way he did. I think I'm spending way too much time concerned with macros and just need to keep tweaking what works for me, my blood sugar and weight loss. He always makes it sound so simple, doesn't he?

Poster 3: thanks for asking the question. Clarified the issue for me in a way I had never thought about...macros do not account for the body fat we want to burn. So simple! If you had not asked I would still be concerned with macros.

I'll let other tackle the numbers part :)

Ratios are a really useless way to talk about diets, IMHO. Just track your carbs and maybe your protein (if you're aiming for super deep ketosis).

FWIW, the ethnic groups who ate/eat nearly 100% of their diet as animal based, tended to have a much higher ratio of fat to protein. But it was animal fat, not vegetable.

If I'm not feeling right, I add butter or bacon fat to whatever I'm cooking. But don't make a big deal about it. Most online counters don't understand LCHF. To think that a woman who's not a body builder would need more than about 100 grams of protein a day, and that's high, is just silly.

The only way to calculate it (while maintaining your sanity) is to use an online calculator such as MY PLAN, My Fitness Plan or My Fat Secret (or just about any other).

All you do is enter what you eat, with the amount, and it accesses data bases which tell you the grams of carbs, protein and fat for each food you eat. Enter each meal and at the end of the day, scroll down to see a pie chart which shows you carbs, protein and fat as percentages of the total.

I agree with Nancy that percentages per se are probably meaningless. Keep your carbs low, protein moderate, and eat enough fat to keep from being hungry and see where that gets you.

Oh thank you! It's a relief. I'm finally getting a lot more relaxed about things. I no longer weigh myself daily, I'm checking my BG every couple of days instead of every day, and I'm less compulsive about my food diary, too. For instance, instead of writing 3 eggs, I just write eggs.

Maybe being less uptight about my diet & health in general will help everything get better. :)

Being diabetic does cause me concern. I know a fellow diabetic with no legs - I don't want to end up there. I always picture him when I'm tempted by high carb goodies. To paraphrase a diabetic poster at another forum: Nothing tastes as good as being able to walk.

I have never worried about ratios. They are literally at the bottom of my list.