|07-11-2013, 07:20 AM||#1|
Major LCF Poster!
Join Date: Oct 2010
Stats: 330/140/140 A1c 4.8
WOE: Bernstein (Maintenance)
Start Date: January 2010
Down and dirty percentages
Somewhere in the thousands of posts in this forum, I remember someone posting the protein/fat percentages for a low carb/moderate fat and a low carb/high fat diet. Anyone remember and can repost those for me. Thanks!
|07-11-2013, 08:12 AM||#2|
Major LCF Poster!
Join Date: Apr 2003
WOE: Atkins OWL/NK hybrid
I yammer about it all the time, so maybe it was me.
Over on the NK board Nutritional Ketosis / High Fat, Low Carb - Low Carb Friends
there's a bunch who do 80% fat, 15% protein, and 5% carb.
Some do different percentages-- I've seen 65% or higher for fat, 20-25% protein, and 5-10% carbs used a lot.
I follow the guys who are doing a lot of the NK research---Volnek and Phinney (and Westman). Phinney says numbers on a NK plan for weight loss can look like a high protein plan because some of the fat is dietary and the rest of it comes from stored body fat, such as my butt. He says once you are in ketosis, you burn that body fat and it is counted as a fuel.
So what I do is I eat at a caloric deficit-- around 1200-1300 cal instead of the 1800 I'd need to maintain. 90-110 g fat, 20-ish total carb, 80-90 g pro.
100 fat +15 carb+85 pro =1300 cal
69% fat, 4.6% carb, 26% pro.
but add in the body fat I'm burning (let's call it 400 cal per day, or 45 g)
145 fat, 15 carb, 85 pro
1305 +60 + 340= 1705 cal
76% fat, 3.5% carb, 19.9% pro
So that's in line with the NK numbers. (and my carbs are usually slightly more than 15 total--- I just picked a recent day to make the math easier lol)
eta wanted to mention that Phinney says protein can be as high as 40% dietary total if there's body fat to burn and you keep the carbs low.
Keep calm and carry on.
Last edited by emel; 07-11-2013 at 08:18 AM..
|07-11-2013, 04:19 PM||#4|
Join Date: Jan 2008
Location: CA Coast
Stats: 250/199/not sure 5'7
WOE: IF/LCish/Gluten Free
Start Date: April 2000 (the first time)
3/15/15- California Classic Half Marathon- I won! 4/12/15- Santa Cruz Half Marathon- I won!
7/26/15- Wharf to Wharf (6 miles)- I won!
11/1/15- Mermaid Serena 10 Mile Run (over the Golden Gate ) 3/12/16- Zion Half Marathon in Zion NP
*My definition of win: I didn't quit, didn't throw up, and they didn't close the course on me.