Ideal Fat/Protein/Carb ratio???
 

I know I've seen the percentages that are considered ideal on here and I know I wrote them down but I have no idea where they are in this mess. It might be one of those YMMV things like the 10 to 12 x weight/calorie things because I don't recall reading it either of the Atkin's books but I know I did see it here. Regardless, I am interested in knowing those numbers if anyone has them.

I follow this and it has worked, for the most part:

Fat - 70%
Carbs - 5%
Proteins - 25%

I try to space my proteins throughout the day and not just in one meal. I find that eating protein in the morning keeps me from having a snack attack before lunch. I also try to get protein for lunch leaving my lightest meal at dinnertime. I feel this allows my meal to be digested by the time I go to sleep. This also seems to prevent constipation. Too much protein at night tends to get me in that state and thus I will be up in weight in the morning weigh-in.

;)

uh,im too am in a dilemma how these ratio goes....can you pls post ur sample menu for that? coz im having problems breakin it down.....thanks :wave:

If you chart your food on Fitday, it will give you the breakdown of carbs, fat and protein.

Hi, this is an average day for me foodwise.

Total: 1852
Fat: 145 1301 71%
Sat: 58 521 28%
Poly: 18 166 9%
Mono: 47 420 23%
Carbs: 14 51 3%
Fiber: 2 0 0%
Protein: 120 480 26%
Alcohol: 0 0 0%


Breakfast: 4 oz cheese w 2 tblsp mayo. 8 oz coffee w 1 oz half & half
snack: 1/2 cup pepperoni
lunch: 2 cups salad greens, 1 small tomatoe, 2 tblsp. oil/vinegar + 3 slices roast beef
snack: pepperoni dipped in blue cheese dressing - 1 tsp.
dinner: 6 oz. filet of soul w 2 pats butter & 1 oz lemon


Hope this helps.

Do you think these ratios apply to people just lc or people lcing and exercising? After reading so many posts and trying the CKD it seems that one must increase the carbs when exercising regularly. Currently I am at 50%, 20%, 30% (fat, carb, protein) and keeping calories at or below the 10x my body weight.

What are the audience's thoughts?

If you are doing heavy-duty exercise you may wish to up your protein thus your fat ratio may go down a bit. I just make sure I get 90 grams of protein now that I have been exercising regularly...less than that and I feel weak and my stamina decreases.

I am always trying to increase my fat. It used to be fat and protein were both in the mid 40% range and carbs was about 6%. By slowly increasing fat, it has changed to in the 50% range for fat, 40% range for protein and around 5% carbs. I still can't get the fat anywhere near 70%. I don't know how people do it.

I started using butter, avocados, more cheese, etc. but still not 70%.

I wish i could help but as you see, i am having similar problems.

Lisa

to get your fat % up to 70+ just eat heaps of red meat, eggs, and cheese.

Mines ALWAYS 75%+ infact i couldnt amagine trying to get it lower!

-jake

o.k. let's start with red meat. i have it still in my brain that red meat is bad!! i do eat filet mignon once in awhile. can you guys suggest any red meats for someone like me who doesn't normally eat red meat?

how many eggs do you eat? i normally eat about 1 or 2 in the morning for breakfast.

how much cheese do you eat? i normally eat about 3 oz. each day.

thanks for your feedback.

Lisa

Hi lisak17,

If you don't like red meat so much you can eat chicken...but be sure to eat the skin. Fish like salmon and sardines also contain a lot of fats. Ground beef can be made into burgers which you might find more acceptable.

If this is a mattrer of concience you could buy organic meat (if you have such a thing in the US)...at least you would know then the animal had had a decent life.

I eat about 4 eggs a day. 2 for breakfast and one or two hard boiled with my lunch...just for the record.

I also eat a lot a cheese. Probably more than I should. But waht the heck, I'm getting thinner (slowly!).

Regards,
Robert.

Be sure and check the recipe sites - there's lots you can do with red meat if you like to cook.

Do you track your food intake on www.fitday.com ? That is a very helpful site.

And next time you make filet mignon I think you should bring enough for everyone. :D