Newbie Question

[tina321]

ok, so doing a modified low carb way of eating, what do most of you use as your daily percentages of Carbos,Fats, proteins?

Like what percentage of your daily intake should be carbs, fats & protein?

[Erinmama]

I am somewhat new also, but mine looks something like this (give or take a bit)

Fat: 70
Protein: 25
Carb: 5

Somedays less fat more protein, but I think the highest my carbs have been was 7% and thats probably not entirely accurate b/c my tracker doesn't do net carbs. Hope that helps!

[mcchimento]

After watching a video by Dr. Stephen Phinney, I follow the percentages stated below as close as I can.

For 1500 calories:
75% calories from fat = 125 total grams of fat
20% calories from protein = 75 total grams of protein
No more than 5% calories from carbohydrates= 19 TOTAL grams of carbohydrates

I however rarely eat 1500 calories. It is usually closer to 1200.

I have lost 14 lbs. in 18 days. I am 50 years old and menopausal but I am losing even better than I did in 2003. I reached goal (72 lbs.) in one year at that time. I am ahead of those numbers this time. A LITTLE SHOCKED!! I contribute it to eating higher fat and more moderate protein.


__________________________________________________ ______________
Cathy

75% calories from fat = 125 total grams of fat
20% calories from protein = 75 total grams of protein
No more than 5% calories from carbohydrates= 19 total grams of carbohydrates (average: 1200 - 1500 calories)

Week 1/2: Follow Induction (DANDR) -(100 g. of salad lettuce and 50 g. of vegetable)
Week 3: Follow Induction (DANDR) -(100 g. of salad lettuce and 100 g. of vegetable)

Week One Loss: 233.4 lbs. (-8.4)
Week Two Loss: 230.8 lbs. (-11.0)

[tina321]

Thanks guys!

[rotay60]

Ok guys, these look like the percentages for low carb! So what do you think that the percentages would be for a moderate carb?

[twilight]

How are you ladies getting in that much fat? Can you give me an idea of the fats you are eating?

[clackley]

Originally Posted by twilight

How are you ladies getting in that much fat? Can you give me an idea of the fats you are eating?

It is a task of adding fat without getting protein too high and the foods that seem to fit the bill are hwc, cream cheese, extra yolks, coconut oil, mayo, bacon..... I use my food tracker to help. I am sure there are tons more low carb foods that just haven't come to mind....

[Doug K]

Originally Posted by twilight

Can you give me an idea of the fats you are eating?

butter, high-fat ground beef and pepperoni, almonds and walnuts

[cfine]

my percentages are 70/22/7 estimate

I would think that moderate would be 50/30/20 maybe?? I find that eating more fat helps me to not be so hungry though.

Fats I love:coconut oil(I lose weight so much quicker when I add in 2tbsp per day)
3-4 ounces of cheese or cream cheese per day
olive oil on salads
1-2tbsp butter on fish or veggies

[picklepete]

I don't try to manipulate it so precisely, but when I look at the menus I've typed up it averages 50g carb/100g protein/150g fat [on a nonfast day]. If I multiply all those numbers up or down by the same ratio when I've been more active and lazy, everything seems to stay on track.

[Erinmama]

Sometimes I'm surprised by my fat ratio, it is high very easily and I am certainly not thinking "eat more fat" all day. Things I typically eat that are high in fat
Heavy cream, eggs, almonds, macadamia nuts, coconut oil, occasionally bacon....those are the things that come to mind. Other than that, lc veggies, sometimes goat cheese or cream cheese.

[Avy]

I also have a really hard time bumping up the fat without eating more calories than I'm comfortable with.

[LAGril]

After a long stall, I am also following what Dr. Phinney suggests. And, knock on wood, the scale is moving in the correct direction.

A typical daily meal is as follows:

iced coffee with 2 tbs hwc, 1/2 cup Fage 2%. 1/2 oz almonds

2 cups romaine, 2 strips bacon, 6oz Brussels sprouts roasted in olive oil and garlic, 2 tbs homemade blue cheese dressing

2 cups romaine, 2 strips bacon, 4 oz ribeye, 2 tbs homemade blue cheese dressing

iced decaf with 2 tbs hwc

This equals approximately 1300 calories and 75% fat, less than 20g carbs and about 55g protein

I vary what I eat, but this is a fairly typical menu. I may change up the proteins and vegetables. Or, I may have 2 eggs for breakfast, instead of the yogurt and nuts. But, it is close to this daily. And, it is working.

[Erinmama]

Dont know if its worth noting, but I keep my calories at 1350 each day.

[Sharon]

Welcome to LCF

[mcchimento]

Typical menu for me


Breakfast
1 tbsp butter
2 large egg
2 T. heavy cream
3 slices Premium Bacon

I didn’t eat lunch because we ate breakfast so late.

Dinner
100 g broccoli
2 tbsps butter
1 slice Deluxe American Cheese
1 oz. diced ham

Snacks/Other
1 3/4 oz. Mild Cheddar Cheese
1Mt Olive Whole Kosher Dill Pickle (helps with my leg cramps)

Counts were as follows:
1018 calories; 86.6 g fat (77%); 44.67 g protein (17%); 15.29 g total (not net) carbohydrates (6%)

Lost 14 lbs. in the last 20 days.

[tina321]

Thanks so much everyone! I'm trying! Today
I'm at 64% fat 13% carbs and 23% protein. Better
But needs improvement.