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Old 02-12-2013, 09:16 AM   #1
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Ideal percentages of fat, protein, carb, etc?

Hi everyone!

My name is Cindy, and I have been off (WAY off!) the low carb bandwagon for quite some time now. A few years, several IVF treatments and one beautiful baby girl later, I am back and ready to recommit to the lifestyle I know is right for me.

I have dusted off all my low carb guides, cookbooks, bookmarked websites, etc. and I am starting to sort through all the information again. There is something that I can't seem to put my finger on...the recommended breakdown of fat, protein, carbs, etc. into percentages of daily calories. Can someone point me in the right direction?

Thanks in advance - I look forward to coming around more in the future!
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Old 02-12-2013, 09:54 AM   #2
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I didn't think Atkins had a recommended or ideal macro profile. I bet you get a lot of 'there is no perfects' and "everyone's an individual" and possibly even some browbeating for bringing it up heh
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Old 02-12-2013, 10:09 AM   #3
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GREAT...something to look forward to!!!

It may not be from Atkins per se, but a few years ago there was definitely some kind of guideline floating around. Of course it will not be a one size fits all "rule" but I found it to be helpful when starting out.
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Old 02-12-2013, 10:13 AM   #4
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My recommendation is not Atkins but 65-85% fat, under 35% protein but never low protein (make sure you are getting in adequate protein) and under 10% total carbs (not net and closer to 0% is better). And don't allow your calories to go too low or too high.

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Old 02-12-2013, 10:16 AM   #5
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That sounds like what I remember. And I know net carbs are the most important thing to pay attention to, regardless. Although I usually stall VERY easily when my fat is too high. I'm curious to see if that will still be the case.
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Old 02-12-2013, 10:33 AM   #6
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Quote:
Originally Posted by reddarin View Post
My recommendation is not Atkins but 65-85% fat, under 35% protein but never low protein (make sure you are getting in adequate protein) and under 10% total carbs (not net and closer to 0% is better). And don't allow your calories to go too low or too high.

I believe this is a great guideline. I usually keep mine like this:

75-80% fat / 20-13% protein / 5-7% carbs

Obviously it is not perfectly in those categories every day, but I find that is when I am most successful.

And of course, do not forget:

Quote:
Originally Posted by reddarin View Post
'there is no perfects' and "everyone's an individual"
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Old 02-12-2013, 11:08 AM   #7
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Quote:
Originally Posted by cmd1974 View Post
That sounds like what I remember. And I know net carbs are the most important thing to pay attention to, regardless. Although I usually stall VERY easily when my fat is too high. I'm curious to see if that will still be the case.
Have you tracked this with a food logger? I'd be curious to know if your protein was high also when you experienced this. Short of being too high on calories fat shouldn't cause a stall on LC.

I'd think that higher than 140ish grams of protein would be too high for your goal weight if that is the appropriate weight for your height/frame. But even ~100 grams could be a bit high if you are sensitive to protein's insulinogenic effect.
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Old 02-12-2013, 11:19 AM   #8
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Originally Posted by LoriAS View Post
I believe this is a great guideline. I usually keep mine like this:

75-80% fat / 20-13% protein / 5-7% carbs

Obviously it is not perfectly in those categories every day, but I find that is when I am most successful.
Mine are typically 74/22/3 or close to it with 1900 to 2000 calories.
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Old 02-12-2013, 11:20 AM   #9
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I did, and I would have to look back to see the exact stats. But yes, it was pushing my calories too high. It was usually the cream cheese and cheese that would push me above my limits.
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Old 02-12-2013, 11:42 AM   #10
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I rarely eat cheese/cream cheese any more. I do generously use butter, coconut oil, and heavy cream. YUM!
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Old 02-12-2013, 04:45 PM   #11
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I am usually 65% fat 30% protein and 5% carbs. That is naturally how I am eating by maintaining less than 20 grams of carbs. I am not manipulating it much.
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Old 02-12-2013, 04:57 PM   #12
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One tip I use is to include any stored fat I want to lose in the fat portion of the energy budget. The cells that are burning it don't know where it came from after all!
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Old 02-12-2013, 08:01 PM   #13
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One tip I use is to include any stored fat I want to lose in the fat portion of the energy budget. The cells that are burning it don't know where it came from after all!
so how would one do that?
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Old 02-12-2013, 08:25 PM   #14
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so how would one do that?
Very roughly! Calories are a loosey goosey science to begin with but a hypothetical example:

I determine my daily expenditure is 2000.
I want 20% protein (400 = 100g)
I want 10% carb (200 = 50g)
So remainder is 70% fat (1400 = 155g)

Now this is to maintain weight. 1 pound of stored fat is estimated as 388g so if I want to drop that during a 7 day period I should subtract 55g (388 / 7) from the daily intake and eat closer to 100g. My energy is still 70% fat but I don't want all of it coming from food so that's my approach.
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Old 02-12-2013, 09:48 PM   #15
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In general your protein and carbs are pretty much fixed percentages, but may vary slightly depending on your workouts.

protein is usally (.8grams to 1.5grams) X Target Body Weight. You need to eat more protein in the range depending on how active you are, and/or trying to replace fat with muscle in order to boost metabolism by strength training.

Carbs are set pretty much according to your plan. If you are going to do inductions to get into ketosis, your looking at 20 carbs probably.

Then the rest should come from fats, because it is the least insuligenic and will serve as your fuel for ketones.

So if your target body weight is 160 lbs, you figure your protein grams should be any from 128g to 240g or 512 to 960 Calories (4 cals per gram).

Then your carbs are 20grams or 80 Calories (4 carbs per gram).

And the rest is fat grams; but you have to have a target calorie total in mind, which should be slightly set to a slight (10%) deficit from your current caloric intake, and then continually readjusted down each month as weight begin comming off. If you change your caloric intake too fast or make it too low, you risk shutting down your metabolism, which may respond by making you extremely tired and/or hungry. Should also probably never go below 1000 calories without doctors orders.

So if you were eating say 3000 calories a day, you would set your target caloric intake to 2700 calories (10% deficit).

Then, assuming you go middle of the road with working out and protein you have 160 X 1g or 160grams of protein which is 640 calories from protein out of your 2700 total calories which is 23%.

Next, 20 carbs is 80 calories out of 2700 total calories, which is about 3%.

That leaves fat to the remianing 74% of your total calories, or about 2000 fat calories which is 222 grams of fat.

Of course this is just one example assuming a 10% caloric deficit and moderate exercise. Also, as weight comes down each month, your caloric deficit should be adjusted each time which then causes your protein and Carb % calculations to change.

For example, if/when your target caloric intake reached 2000 calories, you would then have Protein at 32% (160g or 640 calories/2000 calories). Carbs would be 4% (20g or 80 cals/2000 cals). Fats would be the remaining 64% (142 g or 1280Cals/2000Total).
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Old 02-13-2013, 05:38 PM   #16
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Quote:
Originally Posted by picklepete View Post
Very roughly! Calories are a loosey goosey science to begin with but a hypothetical example:

I determine my daily expenditure is 2000.
I want 20% protein (400 = 100g)
I want 10% carb (200 = 50g)
So remainder is 70% fat (1400 = 155g)

Now this is to maintain weight. 1 pound of stored fat is estimated as 388g so if I want to drop that during a 7 day period I should subtract 55g (388 / 7) from the daily intake and eat closer to 100g. My energy is still 70% fat but I don't want all of it coming from food so that's my approach.
aaahh ... thx

it's the same idea as dropping x cal/day to lose 1 lb per week but you are just adjusting the fat (in grams). hhmmm i'll have to remember this for when i get closer to goal.
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