Confirm the right % of fat/protein/net carbs?

previous topic · next topic
GardenGrower

Joined: May 11
Posts: 3

      quote  
Posted: 05 May 2012, 07:03
Hi everyone. I just started on Atkins induction. I'm sure I read somewhere that the ideal balance for fat, protein, and carbs is something like 65-30-5. Does that sound right? Based on the fatsecret food journal, using the daily totals as percentages is a little easier than just counting the grams. I'm struggling with the carbs even though I've cut out everything but salads and cooked veg.
Thanks for any advice and good luck! (And does the high fat content scare anyone else? Wink
Ingria

Joined: Oct 11
Posts: 558

      quote  
Posted: 05 May 2012, 08:46
Replace your salad dressing with a mixture of olive oil and balsamic vinegar (whisk with a fork, and add salt and pepper to taste) and you will save yourself a few carb calories.
~~~~~~~~~~
The first thing you lose on a diet is your sense of humor. ~ Author Unknown
It doesn’t matter what diet you follow… What matters is what makes you follow your diet. ~ Tom Venuto
DLynneGarner

Joined: Jan 12
Posts: 186

      quote  
Posted: 05 May 2012, 10:25
The "ideal" balance or ratio is going to vary per person, or per goal weight. It is NOT a one ratio works for everyone. Think of it more this way; Induction is 20grams carbs (or less), OWL for most is going to be about 25g carbs. There is 4 calories per carb, so 20 carbs is 80 calories. Say your RDI is 2000 calories. 5% of 2000 is 100 calories,so 5%is the correct ratio of carbs for OWL not Induction.

For induction the correct carb percentage for a 2000 calorie RDI is 4%.

But most of us don't have an RDI of 2000 calories. That may work for men and very active women, but not for the average woman I know.

Also, regarding protien, Atkins recommends 84-126 grams protien per day (4-6oz per meal, or 12-18oz per day)--with the smaller portion being more appropriate for smaller or inactive people, with more protien needed for larger or very active people. Remember, in Ketosis, a portion of your protien will be converted to glucose (sugar) in the body to fuel muscles and especially the brain. Too much protien can stall weight loss even if you're getting only the right amount of carbs. There are 4 calories in a gram of protien. The minimum protien recommended by Atkins is 84g, so 84g x 4 =336 calories. Which is roughly only 17% of 2000 calories. On the high end of protien protions, or at 126g protien or 504 calores (which is 126g x 4= 504) then it's still at about 25% of 2000 RDI. For the person on 2000 calories per day AT MOST their protien portion should NOT be more than 25%.

So, so far, on Induction, with a 2000 calorie RDI--4% should be carbs, 17-25% should be protien, and ALL the rest should be FAT, which is 71-79%.

On OWL, with a 2000 calorie RDI--5% should be carbs, 17-25% should be protien, and 75-78% fat.

MOST people on Atkins should be getting at least 70% of their calories from FAT!

NO, I do not fear fat. In fact, I am discovering that a big part of the problem with people stalling on Atkins, I believe, is the fact they won't consume enough fat and they're too relaxed about how much protien they eat.

In Ketosis, or "fat burning mode" the body prefers stored fat over consumed or dietary fat as fuel, so part of the fat we eat will pass through unused and never stored. THAT is how people can consume so many calories and still lose weight on Atkins!

The irony of years of incorrect training about fat is that it is the opposite of the truth, and now we have millions of people who "fear" fat.

<>< D'Lynne
“…in my name: ask, and ye shall receive, that your joy may be full.” John 16:24 (KJV)
"Your words were found, and I ate them," Jeremiah 15:16



Forum Search
Advanced forum search



Latest Posts

Penis size
RkTkFx wrote: Note to self: This is one more VERY GOOD reason to keep my weight in check! No, at this weight the difference must have already been noticed :) ha,ha,ha. No offence please. Many men and ...
by suzytrws on 13 Feb 16 05:45 AM
1200 calorie per day but most of the calories still come from carbs
*NOTE*, we share this smoothie among 3 people so split the above recipe in thirds.
by suzanneroomian on 12 Feb 16 05:09 PM
Weak willed
Doing so well today then had a few shiras''s followed by pot noodle 450 call! !! Yikes so regretting it now. Bed calling me thinks.
by Bramble03 on 12 Feb 16 05:06 PM
Wondering if Diet Pills are Dangerous for your Health?
I want to try body fortress whey protein powder vanilla... It smells good and I had a sip of my sons drink,, but Im not sure I should have one in the am if Im doing LCHF.. the one scoop only has 8 car ...
by Penster12 on 12 Feb 16 02:36 PM
So Far, so good...
Good for you! Are there any other exercises you can do that do not require that you are on your feet? It will only make your weight loss results better in the end with everything else you are already ...
by gigievans on 12 Feb 16 02:32 PM

Member Tip

average member ranking
by member mackie_purple
Keep it simple and easy. Eat real food!
03 Sep 15 for diet Atkins