Ratios of fat vs protein vs carbs

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sandyland212

Joined: Mar 13
Posts: 11

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Posted: 22 Mar 2013, 22:02
can anyone tell me how to find out what my ratios should be according to my RDI? Like 30% protein 5% fat, etc...?
I need help. looks like Im staying at or under my RDI but I think there is still too much fat in my diet. because I know that 44% is too much! HELP
homeriscool

Joined: Sep 09
Posts: 46

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Posted: 23 Mar 2013, 04:03
i have way more fat in my diet. keep your carbs lower than your fat and protein intake and you will lose weight. thats what worked for me anyway....
sandyland212

Joined: Mar 13
Posts: 11

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Posted: 23 Mar 2013, 07:16
Thank you for taking the time Very Happy Very Happy I will work on it right now.
brtrains

Joined: Mar 13
Posts: 1

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Posted: 23 Mar 2013, 08:25
I am certified Nutritionist and I recommend 40-35-25 proteins, carbs, fats keeps blood sugar stable ..
eKatherine

Joined: Aug 12
Posts: 1,286

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Posted: 23 Mar 2013, 10:18
What you need to do is make sure you get about enough protein. The recommended range is actually quite wide, but that is based on different people at different activity levels. If you crave protein, you're not getting enough, while if you can't eat any more of it you've probably eaten more than you need.

Then divide your energy calories up between carbs and fat. It is up to your personal preference and based on your experience as to what works well for you. One size fits all diet plans leave lots of dieters in the dust.
PerpetualDie...

Joined: Jan 11
Posts: 11

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Posted: 23 Mar 2013, 13:35
it depends on your diet. there are so many ways to lose weight and the best way for you is YOUR best way? what works for you?
as long as you are losing weight i don't think you need to worry.
the ration differs according to you diet:typically, on a high fat/low carb diet(my diet) the ration is 70%fat, 25%prot, 5%carbs.
sandyland212

Joined: Mar 13
Posts: 11

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Posted: 24 Mar 2013, 22:47
I have tried the low carb diets and they really do work for me. However, I end up having to take laxatives to be normal. I am trying low calorie, but I had no idea on the ratios between the 3 groups ie. fat carb and protein. I think you are right, keep the carbs as low as I can and go from there. thank you for your time. SE
sandyland212

Joined: Mar 13
Posts: 11

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Posted: 24 Mar 2013, 22:50
Great! all of you thanks for your help. I will do better next week. Great support, I love it!
PerpetualDie...

Joined: Jan 11
Posts: 11

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Posted: 25 Mar 2013, 13:35
Hi sandyland, I also have "bowel disconfort" when my body is shifting into ketosis. i make sure i eat 200g of green cooked veggies for diner and 100g of raw veggies for lunch and it is fine...
ClassicRocke...

Joined: Jan 13
Posts: 931

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Posted: 25 Mar 2013, 14:53
A touchy subject for me. I am trying to find a balance also. Niece suggested a 40-30-30... carbs, protein, fat. Difficult to do. At times I look at my carbs and it's 40-45%, but I've consumed which I considered to be too much. Perhaps it isn't.

It's a learning process and will take time. I just want to find the right combination that helps me lose weight. Once again slammed up against that darn wall. Weight not going anywhere, but measurements are a bit smaller. Would really love to see the scale take a nose dive too.



Goal: 160 by 5/1/2014--Okay... I didn't make it. Such is life.
155 or less by 9/1/2014

May I be free to be the me that I came into this world to be.
sandyland212

Joined: Mar 13
Posts: 11

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Posted: 30 Mar 2013, 13:59
thanks for your input. it seems the older I get, the harder it is. Iknow they always said that, but I just thought it was because the older we got the less active etc.... But its all true. My ratios are like yoyo right now. bouncing all over the place. One day my carbs are too high and the next my fat too high.I need to work really hard on figuring it all out. SE
eKatherine

Joined: Aug 12
Posts: 1,286

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Posted: 31 Mar 2013, 10:25
That's why you need to plan ahead. Either last thing the night before or first thing in the morning fill in exactly what you are going to eat for the day, making any adjustments to reach your macro target. Then stick to it.



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