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

South Beach diet.
Hello everyone. I am new to this site but not new to fitness. Just been on a bit of a hiatus (busy with ill husband). I am back to taking better care of myself: South Beach Diet and fitness everyday. ...
by iamfran on 29 Apr 16 11:45 PM
HEART DISEASE AND CHOLESTEROL Don't have to kill you.
This may not have high-tech 3d animation or ultrahigh res photographs ot eh atomic structures of yada yada yada. you get the point. But THIS is why I am so big on Vitamin C. THE REAL VITAMIN C!!!! Not ...
by knuckles the mgtow monk on 29 Apr 16 09:32 PM
Let this not be your future...Someone please call 911
Knuckles - who the hell fat shamed you? - to your face! :). Were you chained down or something, behind bars, was it a high speed drive by shaming? Who is walking up to you and saying anything but &quo ...
by Itsmefromnewyork on 29 Apr 16 08:27 PM
Drastic Measures
Most of my diet was only a 500 calorie a day deficit,(1300c) it was only the last few days I reduced my total RDI to 500 per day as I want to clear the last few pounds.
by Barney45 on 29 Apr 16 04:57 PM
what to eat? How to build muscles
lol very funny ieGod
by pattychaney on 29 Apr 16 02:14 PM

Member Tip

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