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Beeb 07-09-2013 01:29 PM

Fat/Protein Numbers
 
I'm sure this has been asked before and I have searched in many different ways for the answer without results.

Now I come to my wonderful LCFs to see if YOU know the answer to this question:

Should fats and protein numbers for the day be close to an equal amount? Example: 105 grams fat/106 grams protein.

Is this right? If not, what would be the right combo of numbers?

Thanks! :shake:

Patience 07-09-2013 01:38 PM

Wouldn't it depend on what plan one is following?
Are you asking for generic Atkins?

emel 07-09-2013 01:43 PM

That's a big question.

Atkins folks will tell you to eat to satisfaction, building your plate with 4-6 oz cooked protein, a nice veg selection, and the use of oils plus the limited cheeses, butter, and cream choices. THe Atkins site shows menus including a tbl of olive oil for a salad, so definitely not a low fat plan. The key is to eat to satisfaction and not beyond, using the approved foods.

The nutritional ketosis folks will say you need to figure out how much protein your body needs (mine is 80-90 g, at 5'3 and 165 lbs/130 lb goal). Then add what carbs you can eat with no problems(20 to 60 gm) and then get the rest of your required calories from fat, balancing satisfaction and a caloric deficit while you want to lose weight and going up higher in calories from fat when you're in maintanence. I eat around 90-100 g fat a day but my appetite isn't really high and I might be undereating fat by a little.

Beeb 07-09-2013 01:43 PM

Quote:

Originally Posted by Bella (Post 16506926)
Wouldn't it depend on what plan one is following?
Are you asking for generic Atkins?

Yes, a generic Atkins type LC diet.

emel 07-09-2013 02:12 PM

Okay, I put a typical Atkins Induction day into a tracker.

I used the meal guidelines from the atkins site, used 4 oz cooked meat portions, and cheese for a snack along with butter, oil, and salad dressing, and I got:

100.7 g fat
15.8 carbs
90.7 g protein

about 1350 cal. that might be a bit low, so I amped up the meat servings and got:

1450 cal
107 fat
102 pro
15.8 carbs.

Beeb 07-09-2013 02:19 PM

Quote:

Originally Posted by emel (Post 16506984)
Okay, I put a typical Atkins Induction day into a tracker.

I used the meal guidelines from the atkins site, used 4 oz cooked meat portions, and cheese for a snack along with butter, oil, and salad dressing, and I got:

100.7 g fat
15.8 carbs
90.7 g protein

about 1350 cal. that might be a bit low, so I amped up the meat servings and got:

1450 cal
107 fat
102 pro
15.8 carbs.

This is the example I was looking for, thank you so much! :hugs: So equal or close to equal fat/protein grams are fine? For some reason I thought protein needed to be less? Can't remember, been a LONG time since I did a "real" LC WOE. :confused:

emel 07-09-2013 02:26 PM

For me, I do a bit more fat than protein, but they aren't too far apart.

I'd say plan your portions out as best you can using the guidelines of 4-6 oz meat per serving, and then if you get hungry/less satisfied, add a bit more fat instead of more protein.

Patience 07-09-2013 02:38 PM

Beeb, what I've been reading that it can be an issue to overeat protein, but we should take care to eat an adequate amount. That amount will vary among people. It seems there is a bit of leeway. You can eat more and then adjust downward if you are not getting the results you want, or start towards the low end and make up the caloric difference with fat. Carbs stay low. How low is your choice, too. I am still working this out for myself, so thanks emel for your calculations and generosity in sharing them. My learning continues . . . . .

Arctic_Mama 07-09-2013 03:20 PM

For me, on strict 2002 by-the-book DANDR induction (extended, in this case) I'm eating about 1850 calories, with 153 grams of fat, 105 grams of protein, and 20 total grams of carbs on a normal day. That gives me a 73/22/4 percentage breakdown. I do best on 65-70% of my dietary calories coming from fat.

Beeb 07-09-2013 05:51 PM

I am not doing induction, per say, but am keeping my carbs to about 30/40 grams for the next 2 weeks to "clean out" my system from all the yuck I have stuffed into myself since last summer! :sick::eek::down:

Today my numbers came in like this: (I subtract fiber, always have)

Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g)
113.30 58.50 27.0 31.50 98.72

I am happy with these numbers, feel far less hungry today and tonight than I have in months, less Fibro pain tonight, and more awake/more energy. :jumpjoy:

I have an upset stomach and some dizziness but I expected far worst than this my first day away from carbs. I am not hungry but because of my binging issue I am "head hungry" and I'm doing things to ignore this. So far so good and looking toward the positive with LC again! :up:

emel 07-10-2013 02:11 AM

Beeb, for my experience it is not good to restrict food quantities at first. (this applies to persons with eating disorders).
For the first week, I practiced eating the right kinds of food, and I practiced eating to satisfaction.

I think it is very important for you to nourish yourself throughout the day so you don't get empty when evening time comes.

For me, it was very important to include an optional snack for evenings. But you need to figure out for yourself whether that works for you.

And, as always, don't forget that you need extra salt, magnesium, and potassium for a low-carb style of eating. So get some full-salt broth or bouillon and have two cups a day. I use supplements for the potassium and magnesium (slowmag is good. or one of those calcium/magnesium/zinc supplements. And just the cheapie 99 mg potassiums---take 4 of them, and if you feel like you're getting leg cramps, take 4 more with a serving of high salt broth.

HEart/BP patients should check with their doctor about potassium.

Beeb 07-10-2013 05:49 AM

Quote:

Originally Posted by emel (Post 16507625)
Beeb, for my experience it is not good to restrict food quantities at first. (this applies to persons with eating disorders).
For the first week, I practiced eating the right kinds of food, and I practiced eating to satisfaction.

I think it is very important for you to nourish yourself throughout the day so you don't get empty when evening time comes.

For me, it was very important to include an optional snack for evenings. But you need to figure out for yourself whether that works for you.

And, as always, don't forget that you need extra salt, magnesium, and potassium for a low-carb style of eating. So get some full-salt broth or bouillon and have two cups a day. I use supplements for the potassium and magnesium (slowmag is good. or one of those calcium/magnesium/zinc supplements. And just the cheapie 99 mg potassiums---take 4 of them, and if you feel like you're getting leg cramps, take 4 more with a serving of high salt broth.

HEart/BP patients should check with their doctor about potassium.

Thanks for the supplement tips, I never thought of them!! Will use your ideas about the broth, I love broth, and the vitamins. :shake:

What is really weird is I wasn't restricting anything mindfully yesterday. I, too was a bit surprised that the carbs were so low when I looked at the end of the day, but I just ate veggies, meat and dairy and there is where they landed! :laugh: And I did start out with the idea to eat as much as I wanted but found I was "full" and just didn't want to eat more! <<< THIS is a first in a VERY long time!! :clap:

I totally agree with you that restriction is going to get me in trouble BUT yesterday was not about restriction for me for some reason. My head saw it as "eating clean" again and it was just fine. <<< THIS I'm just loving right now! :heart:

emel 07-10-2013 06:22 AM

YOu sound like a poster child for Dr Eric Westman lol

http://www.lowcarbfriends.com/bbs/ma...no-starch.html

Specifically posts #1 and #10.

(his carbs are a touch lower, but you get the idea and I think you're fine where you're at)

Emily-D 07-10-2013 06:48 AM

My fat grams are always higher than my protein grams. I make sure to get enough protein, limit carbs as much as I can, and fill in the rest with fat. I have to eat lower carb than you do.

Yesterday I ate 79.2 grams of protein, 106.7 grams of fat, 13.7 grams of carbs with 5.1 grams of fiber (8.6 net). That came to 1351 calories, which is more than I've been eating the past week. My carbs are sometimes higher, sometimes lower.

The percentages worked out to 71% fat, 25% protein, 4% carbs.

Beeb 07-10-2013 06:59 AM

Quote:

Originally Posted by emel (Post 16507867)
YOu sound like a poster child for Dr Eric Westman lol

http://www.lowcarbfriends.com/bbs/ma...no-starch.html

Specifically posts #1 and #10.

(his carbs are a touch lower, but you get the idea and I think you're fine where you're at)

Thanks for this! It's very interesting and much like most LC WOE. I do see where it says no flavored yogurt and then it says no yogurt at all. I'm a little confused by this. No matter, though because I eat Greek yogurt a couple of times a week, 8 carbs or less and will continue to do so. I think yogurt is a great source of calcium, fat and protein and a good food to eat. :)

Beeb 07-10-2013 07:04 AM

Quote:

Originally Posted by Emily-D (Post 16507924)
My fat grams are always higher than my protein grams. I make sure to get enough protein, limit carbs as much as I can, and fill in the rest with fat. I have to eat lower carb than you do.

Yesterday I ate 79.2 grams of protein, 106.7 grams of fat, 13.7 grams of carbs with 5.1 grams of fiber (8.6 net). That came to 1351 calories, which is more than I've been eating the past week. My carbs are sometimes higher, sometimes lower.

The percentages worked out to 71% fat, 25% protein, 4% carbs.

I'm a work in progress and will probably mess around with the numbers. My aim right now is to heal, physically and mentally, and if I restrict too much I'm ending down a twisted path that I've tried to get off of for the last year+.

I would love to see one of your menus, if you can. It will help me to see where you are getting your proteins and fats from, give me a better idea. If you don't feel this is something you want to do I totally understand. :hugs:

jeaniem 07-10-2013 07:05 AM

Can I join you Beeb? I am so out of control with the sweets. I know strict low carb for me is hard to stick to, but I also know that it did help me to get to my goal weight two years ago. I don't know exactly why I regained the weight, but I suspect some hormonal things were going on as I got really depressed and hungry all the time.

Emily-D 07-10-2013 07:22 AM

Linda, for breakfast I typically have leftovers from the previous night's dinner. Chicken, steak, or whatever. If that's not available, I'll have eggs. Lunch might be more leftovers, an ounce of macadamia nuts, or an avocado with apple cider vinegar.

When I have homemade broth available, I'll have a cup of that during the day.

Sometimes my breakfast is just a hot cocoa made with water, cocoa powder, stevia, and heavy cream. In that case, lunch would be the meat or eggs.

Dinner is a meat, salad with apple cider vinegar and olive oil (or macadamia oil if I have it), and a vegetable.

If I need a snack, it might be macadamia nuts, a tablespoon of coconut oil, a slice of cheese, or even a tablespoon of sour cream.

If I'm hungry, I eat something, unless it's right before bed. I try not to eat more than I need.

Now that I've typed this out, I see that it looks very restrictive, but it doesn't feel that way. I try to remember the quote that someone posted, "willpower is remembering what you want."

I treat myself to strawberries (with cream) when I want them. On those days, obviously my carbs are a lot higher.

I gave up aspartame (nutrasweet) and sucralose (Splenda) a while back. My sweeteners of choice, when I need them, are stevia, erythritol, and sometimes xylitol.

For me, this way of eating is for improved health as well as for weight, and that helps my motivation.

Emily-D 07-10-2013 07:25 AM

Oh, I should mention that once in a while I'll have bacon for breakfast or a Jay Robb protein shake for lunch.

Aomiel 07-10-2013 07:26 AM

My protein comes in around 90 and my fats at about 120-130. Carbs are 25gm.

Beeb 07-10-2013 07:28 AM

Quote:

Originally Posted by jeaniem (Post 16507980)
Can I join you Beeb? I am so out of control with the sweets. I know strict low carb for me is hard to stick to, but I also know that it did help me to get to my goal weight two years ago. I don't know exactly why I regained the weight, but I suspect some hormonal things were going on as I got really depressed and hungry all the time.

It's good to see you!! :hugs: I have to say that even after only 1 day of clean, LC I am feeling so much better. And eating clean (no homemade products, no SF stuff, no sweetener at all) is making all the difference, I can tell already. I know that once I eat something that says "sweet", be it real or SF I'm done for.

I had Greek yogurt this morning with walnuts and usually I put cinnamon and sweetener in there. I left out the sweetener and I'm still doing well, no hunger to speak of at the moment. I KNOW the sweetener would have had me wanting to eat again after an hour! I am also upping my fats today, less protein, to see what happens. Using coconut oil in my coffee to start this process. Will see how it goes at the end of the day! ;)

Thank you all for your informative posts and for giving me your numbers and a menu example. I have to stay away from the "sweet" taste right now. I KNOW this is a trigger. I am upping the fat today to see what happens. I'm thinking if I do the carbs will be naturally lower? Like I said to Jeaniem....will see how it goes, how I feel and my hunger level today and tonight!

Aomiel 07-10-2013 07:30 AM

Quote:

Originally Posted by Beeb (Post 16507978)
I would love to see one of your menus, if you can. It will help me to see where you are getting your proteins and fats from, give me a better idea.

My days don't vary much...

B: 2 eggs (cooked in about a tsp of butter) and 1 oz cooked bacon
L: 2 cups mixed baby spinach and spring greens with 4 oz ham or turkey, hard boiled egg and 1 slice bacon with 2 Tbs homemade italian dressing (half is olive oil)
D: 4 oz protein, 1 cup cooked vegies (usually sprinkled with parmesan or garlic butter)

If I do get hungry between meals or am having BG issues, I'll eat a hard boiled egg or 2 oz of hard cheese or drink one of my low carb/low cal protein drinks.

Patience 07-10-2013 07:35 AM

I am moving toward simplicity too. Far easier to track food eh?

jeaniem 07-10-2013 09:00 AM

I gave up artificial sweeteners years ago so unfortunately in my case that has not helped me not to binge. I am really going to try the traditional higher fat/moderate approach again though and see how it goes. I started the mct oil yesterday as well and hope to get into ketosis quickly. I noticed today after only eating a couple ounces of steak that I felt a bit nauseated and so I think that is a good sign.

Emily-D 07-10-2013 09:32 AM

Quote:

Originally Posted by jeaniem (Post 16508218)
I noticed today after only eating a couple ounces of steak that I felt a bit nauseated and so I think that is a good sign.

I don't think it's ever a good sign to feel nauseated. It also reminds me of Kimmer and the pain she caused so many people.

jeaniem 07-10-2013 09:40 AM

Quote:

Originally Posted by Emily-D (Post 16508274)
I don't think it's ever a good sign to feel nauseated. It also reminds me of Kimmer and the pain she caused so many people.

Really??

Emily-D 07-10-2013 09:48 AM

Why do you think it's a good sign to be nauseated?

jeaniem 07-10-2013 09:49 AM

I have read here that many people feel nauseous and lose their appetite when they are in ketosis.

Emily-D 07-10-2013 10:01 AM

Many people have appetite suppression. The only time I remember reading about nausea was when Kimmer was spouting her dangerous advice.

Emily-D 07-10-2013 10:03 AM

I don't know what plan you're following, but I've read a lot of books and articles about low carb eating, and I've never seen anything that said nausea was a good sign.


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