Posted: Mon May 11, 2009 2:11 pm So when I'm trying to get protein I'm already getting the 2 others, add to that some oil and a lot of fruits + complex carbs (rice, wheat, oats.) and bam! Posted: Mon May 11, 2009 2:40 pm For protein 1g is minimum and 2g max (I try to hit about 1.5) IMO. Posted: Mon May 11, 2009 3:26 pm Posted: Mon May 11, 2009 4:49 pm Posted: Mon May 11, 2009 5:15 pm This is a sample, not every day is the same, expect for the morning shake and the dates. I think this does not have a lot of fat, but at the same time for breakfast and post workout it may be a good thing. That was one easy way of getting protein for snacks, but it does not sound like a good plan anymore.
Here’s why: It’s almost impossible to eat too much protein, because due to the Leptin effect (You remember Leptin, right? Because up to 50% of calories in your diet from healthy fat is good for you, and quite frankly, it is very difficult to consume that much healthy fat in your diet. Unless you’re eating lard out of the bucket with an ice cream scoop, you shouldn’t have to restrict your good fat consumption at all. Since you are not eating any starchy vegetables or carbs (including sugar, sweeteners, and alcohol), your only risk of eating too much carbs comes from possibly eating too much fruit. If you limit your fruit consumption to half a cup to a cup a day, it doesn’t matter how many non-starchy vegetables you eat, so long as you eat your protein and fat you simply cannot stuff your tummy with too many vegetables to make you fat. Follow this simple recipe for success and you will keep your Protein-Fat-Carb ratio in good order. For the geeks among you who REALLY want to know and who want to be super precise, let’s geek out here. Let’s say you are a 140 pound woman and your body fat percentage is 20%. If we do the math, that means you have 28 pounds of body fat, and 112 pounds remaining of lean body mass. With this lean body mass, you should aim for 112 grams of protein a day.
At the end of the 12 weeks, researchers found that all participants lost a significant amount of weight, with the normal protein group losing a bit more than the low-protein and high-protein groups. However, those in the normal protein group lost more total body fat as a percentage of total weight than the women in the low- and high-protein groups. When it came to waist circumference, those women in the normal protein group lost 11.6 centimeters, as compared to just 7.9 in the low-protein group and 8.6 in the high-protein group. For hip circumference, the normal protein group lost 8.8 centimeters, with just 7.4 lost in the low-protein group. On the blood pressure front, those in the high-protein group saw a significant reduction in systolic blood pressure (10.6 mm Hg), as compared to the low-protein group (8.7 mm Hg) and the normal protein group (8.1 mm Hg). Numbers were closer when it came to diastolic blood pressure, with decreases measuring in at 5.4 mm Hg, 5.7 mm Hg, and 5 mm Hg for the low-, normal, and high-protein groups, respectively. Resting heart rate decreased across all groups, with the normal protein group seeing the largest reduction at 13 beats per minute (bpm). The low group had a mere 5.6 bpm reduction and the high group enjoyed an 8.8 bpm decrease. While there were no significant differences in fasting glucose levels, insulin levels decreased significantly in the high-protein (71 pmol/l) and normal protein groups (66 pmol/l). All groups saw reductions in triglycerides, total cholesterol, and LDL cholesterol levels, though the differences between groups were not significant. The normal group had less than half that reduction at 1.74, while the high-protein group had a miniscule 0.34 decrease.
The Golden Ratio - Carbs, Protein, and Fat. The recommendation is to have a good ratio of calories, 40-50% Carbs, 25-35% protein, 20-30% fat. This information can be found once you enter information into your Food Log and using the Analysis tool from the top menu. It is recommended to never go below 1200 calories if you are a female, because your body will go into starvation mode and it is possible that you might gain weight, besides doing serious damage to your body. -The heart needs 12% of the calories (144 cals) -The kidney needs 12% of the calories (144 cals) -The Liver needs 23% of the calories (276 cals) -The brain needs 23% of the calories (276 cals) -The skeletal muscle needs 30% of the calories (360 cals) By just simply sitting, walking to your car, driving, talking with others, and all the other tiny little processes you do each day, it's estimated around 2000 calories for the "average person" to consume. In other words, if I go out and lift weights for an hour (about 350 calories.which I think is a little low, but whatever) and just live my life for a day, I actually burn around 2500 calories. One of the easiest, most succesfful and healthy ways I lost weight was: to eat healthy food, i.e lean meats, leafy greens and veggies and whole grains.
The results: The high protein diet had greater weight loss (17 vs. Benefits of Protein. Participants in the study had 40% or more calories coming from protein. That’s a lot of protein! 1,400 calories = 140 grams protein. 1,600 calories = 160 grams protein. 1,800 calories = 180 grams protein. 2,000 calories = 200 grams protein. Examples of Protein Foods. Start the day with a high protein breakfast such as a protein shake or eggs. Spread your protein evenly throughout the day. Did you alter your protein or carb intake?
In doing so, I realized that there is a lot of varying advice on what the correct ratio should be of carbs/protein/fat. Which ratio should I be using for the best results? The ratio that will work best for your weight loss goals will depend on your body type, metabolism and activity level. That unfortunately means experimenting untill you figure out what works best for you. If that's the case for you I would shoot for the lower carb ratio and an emphasis on lean protein and healthy fats. If you have a normal metabolism and didn't have a persistant weight problem pre-pregnancy a more equalized ratio would probably work fine for you. Try a few different ratios till you find one that works for you, and try to eat mainly "whole foods"/unprocessed foods to get the most nutrition for your calories. The answer is that there really isn't one "right" ratio for everybody. It depends on what your goals and tolerances are. If you think about it, the standard common sense advice about healthy diets is to eat your vegetables. From there, you'd get a good sense of whether your ratio is higher on the carb or protein side.
Some argue that manipulating macronutrient levels is a successful technique for both losing fat and gaining muscle. Flexible Dieting is a newer dietary technique that is proving popular - and has very few restrictions on what can be eaten (see a useful macro calculator for flexible dieters ). 130+ pages including the basics, tips, recipes, meal plans, exercise guides and much more. Gary Taubes' book Good Calories, Bad Calories delves into how our bodies are for more complex than first thought, and processing of fat is not simply about energy intake. His paper " The science of obesity " argues that the energy balance (calories in, calories out) is just a hypothesis. Other research argues that it's only reduced calories that works, regardless of which macronutrients are emphasized. The reality is - you must find what works for you - and to do this you have to start somewhere! The fat in a Big Mac and Fries can contain enough fat for an entire days intake! The bottom line is to make sure your nutrient ratios are promoting the desired weight loss and having a positive effect on your overall health. The science of obesity: what do we really know about what makes us fat? Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. The Macro-Nutrient and Daily Calorie Needs calculators I use all the time.
Then use the carb calculator below to calculate the carb protein fat ratio in calories and grams. You can use a preset ratio or enter your own ratios in the appropriate spaces. The preset carb protein fat ratios are as follows: Carbohydrates, proteins, and fats are broken down in the intestine. Carbohydrates, proteins, and fats are macronutrients that make up the bulk of the diet.
I have written, on numerous occasions, about reducing your carbohydrate intake and increasing your protein intake to lose fat and maintain muscle mass when dieting. The protein is a little lower than I usually recommend and the carbs are definitely higher than I recommend for most fat loss diets. That being understood, this diet plan is based on a study at the University of Illinois and aims only at maintaining the proper ratio of carbs to protein for ideal fat loss and muscle retention. For maintaining muscle mass, you can use the bodyweight column based on your current weight. For gaining muscle or losing fat you can use the bodyweight column based on your desired bodyweight. To customize this chart for your own needs and to get more accurate numbers: To gain muscle with a fast metabolism, start with your desired bodyweight and multiply by 14 to get total daily calories. To gain muscle with a slow metabolism, start with your current bodyweight and multiply by 13 to get total daily calories. To lose fat with a fast metabolism, start with your current bodyweight and multiply by 13 to get total daily calories. To lose fat with a slow metabolism, start with your desired bodyweight and multiply by 12 to get total daily calories. Multiply total daily calories by .0751 to get total protein grams, multiply by 4 to get total protein calories. Multiply total protein grams by 1.4 to get total carbohydrate grams, multiply by 4 to get total carbohydrate calories. For example, you may need to increase protein for gaining muscle or decrease carbs for losing fat, but those adjustments should be based on your results after the first couple weeks of dieting. Increasing your protein intake and decreasing your carbohydrate intake will help you to maintain (or even gain) muscle while losing fat on a weight loss diet.
Posted: 25 Mar 2010, 09:11. I am very confused on the ratio of protein, fat, and carb intake. Posted: 25 Mar 2010, 09:23. PATIENCE is a virtue, and will keep you motivated.remember this is not a diet but learning a new way of eating for the rest of our lives. Posted: 25 Mar 2010, 09:54. Posted: 25 Mar 2010, 18:28. Posted: 25 Mar 2010, 18:43. Posted: 25 Mar 2010, 18:56. Posted: 26 Mar 2010, 14:52. Posted: 26 Mar 2010, 15:15. Posted: 26 Mar 2010, 15:37.
This means the proper intake of calories, the proper ratio of macro nutrients - protein , carbohydrates , and fats - and the proper timing of these macro nutrients. Protein is used by the body to build, repair and maintain muscle tissue. Protein is essential for growth and the building of new tissue as well as the repair of broken down tissue - like what happens when you work out. When you hear the term "positive nitrogen balance," it refers to being in a state of having enough protein available for the needs of the body and the needs of building muscle. This statement alone defines the key need for protein when lifting weights. For the most part, we are told to eat sufficient protein (every 3-4 hours) to maintain a positive nitrogen balance because your body is actually in an anabolic, or building up phase in this state, where a negative nitrogen balance, from lack of adequate protein, indicates a catabolic, or tearing down state. This is one reason why protein (and eating enough throughout the day) is important: lack of adequate protein, and your body begins to break down tissue (read: muscle) to meet its daily protein needs. The other part of getting the most out of your protein intake and thereby maintaining a positive nitrogen balance is carb and fat intake; both are needed in reasonable amounts to insure protein synthesis. As far as powders are concerned, whey protein is the best quality, meaning your body will absorb and use more of it. Note the protein, carb and fat per serving. The timing of protein is the key to maintaining a positive nitrogen balance and staying in an anabolic state. Other than that, there are some critical times to take in protein - first thing in the morning, with some simple carbohydrates because you have not eaten since the evening before and your body is in a catabolic state. You should also be sure to take in a protein shake with fast carbohydrates - like fruit - about 1 hour before you train and you should take in a similar shake after you train - this should be, by the way, 40-60 grams of protein and about the same in carbohydrates.
Protein/Carbs/Fat Ratio when Bulking. Please join this discussion about Protein/Carbs/Fat Ratio when Bulking within the Diet & Bodybuilding category. Excerpt: I know that during the cutting phase a 40 protein 40 carbs and 20 fat is good, but what about for bulking? Also I noticed that with my 6000 calories per day bulk diet my proteins and carbs SKYROCKET, I'm talking about almost 300g of proteins and anywhere from 400-500g of carbs and 100g of fat. It's pretty hard to get it around the 40/40/20 ra. Design perfect Anabolic Steroid Cycles every time with the program that builds impressive muscle mass, melts fat like a nuclear furnace, and helps you repair, recover and rebound. I know that during the cutting phase a 40 protein 40 carbs and 20 fat is good, but what about for bulking? It's pretty hard to get it around the 40/40/20 ratio since most of the high calorie foods are also high in carbs. Re: Protein/Carbs/Fat Ratio when Bulking. 28-Jul-2009, 10:02 AM. 28-Jul-2009, 10:13 AM. 28-Jul-2009, 01:12 PM. I've been doing 4000 calories per day for a week now and I gained 5 solid pounds when I first weigh in in the morning on an empty stomach.
Top 15 Healthy Carb, Protein, and Fat Rich Foods. Choosing the right food is half the battle when learning to eat healthy and here are 75 great suggestions on what to eat instead. These healthy carbohydrate, protein, and fat rich foods will help you to achieve your weight loss, muscle building, and healthy eating goals. Choosing foods in each of the three groups can help you get the correct macro amounts you need. Carbohydrate Rich Foods. 15 Starchy or Complex Carb Foods. Beans and lentils (great for healthy chili recipes) It contains everything you need to know and do to be successful with tracking macros. Top 15 Protein Rich Foods. And Fats: What You Need, What to Avoid . Luckily when you choose the foods in the healthy carb category, they also supply your body with more than enough fiber both soluble and insoluble. Step by step instructions on how to be successful with flexible dieting and IIFYM.
And you have to be psychologically strong to lose weight. I lost 100 pound and I know that. I tried exercising as well and adding fat burners but they didn't help much. Anyway, my question is simply this - do we need to pay that much attention to the ratios (carbohydrates, protein and fat)? I've read this article healthiack.com that simply suggests "eat 20% less than you normally would" (20% less than the "maintenance" intake) and you should be fine. Unfortunately, I'm gaining more weight and was recently told that I am pre-diabetic. What would you say is the best carb, protien, fat ratio when trying to maintain and even get a bigger butt, while flattening the stomach. I have gained weight and would like to keep some of the body mass I've gained in my hips and butt while reducing my waist. I have your information for exercising, but I was wondering what ratio I should be using to build muscle, tone and tighten my legs and butt, while also losing fat in my stomach. The FACT with me and my exemple is this: So i say that it's very HARD to keep our GOOD BMI (my old 142 lbs) and reduce our BAD Body Fat Percentage (i reduced 3,7%) at the same time because since i started to have a healthy life style i lost fat BUT AT THE SAME TIME i reduced my BMI (witch i never wanted to) So if i'm trying to lose weight you recomend the Natural shake with no artificial flavours and sweetners, BUT i eat more calories per serving in that Natural one, than if i take the standard with artificial stuff and sugars. How can i keep my BMI (weight) and reduce my body fat percentage to 8%? Depends on your goal so if trying to lose weight I would go with the one that has no artificial flavours and sweetners (which may cause you to have cravings making you eat too much and gain weight)
The daily ratio of proteins, fats, carbs are calculated in grams, not calories, as follows: To calculate fats, take 68, which is your “due body weight,” and multiply it times 2.5 to find out the minimum amount of fat grams to consume daily, i.e. For the maximum amount of fats to consume, take 68 x 3.5 = 238 grams of fat maximum. Note: Ratios are based up on the number of calories needed daily, which are translated into protein, fat and carb gram ratios. Age 3 months to 3 years: 90-100 calories per kilogram per day. Age 3 years to 8 years: 80-90 calories per kilogram per day. Age 8 years to 12 years: 60-80 calories per kilogram per day. Age 12 years to 16 years: 45-60 calories per kilogram per day. Protein: Total calories needed per day times 13%, for example 1,500 x 13% = 195 calories. Fat: Total calories needed per day times 76%, for example 1,500 x 76% = 1,140 calories. Carbs: Total calories needed per day times 11%, for example 1,500 x 11% = 165 calories. Protein calories divided by 4 calories, for example 195 calories (above) divided by 4 = 49 protein grams. Fat calories divided by 9 calories, for example 1,140 calories (above) divided by 9 = 127 fat grams. Carb calories divided by 4 calories, for example 165 calories (above) divided by 4 = 41 carb grams. After you write down protein, fat and carbs grams (above) that are needed per day, use a nutritional calculator to determine the amount of foods you need to consume in order to meet your ratios.
The Protein, Fat and Carbohydrate Ratio for Losing Weight. About the Protein, Fat and Carbohydrate Ratio. To be clear, ratios, such as 3-to-1 or 2-to-1, are not used when determining how much protein, fat and carbohydrate you should eat to lose weight, but percentages often are. The participants were assigned to one of four diets with varying percentages of fat, protein and carbs, and were followed for two years. The researchers found that weight loss, hunger control and diet satisfaction was similar - no matter which diet the participant followed. The authors concluded that calorie-restriction resulted in weight loss, regardless of the breakdown of protein, fat and carbohydrates. While the NEJM study reported no difference in weight loss with the different macronutrient ratios, some evidence exists that getting more protein in your diet may be helpful when you're trying to lose weight. The 2010 Dietary Guidelines for Americans offers a range of protein for overall good health: 10 percent to 35 percent. For weight loss, you may benefit from getting a higher percentage of your calories from protein. Like protein and carbs, you have no one specific amount of fat to reduce to lose weight. The Dietary Guidelines suggest 20 percent to 35 percent of calories from fat for overall good healt. However, when you're trying to lose weight, keeping to the lower end of the range is wise for calorie control. While it's a good idea to know how much protein, carbs and fat to include in your diet, what really matters when you're trying to drop extra pounds is the quality of the foods you eat. Eating the right portion of food, even the healthy ones, is also necessary for keeping calories under control for weight loss.
Carbohydrates are an important source of fuel for our muscles during exercise and are the only source of energy for our brain and red blood cells. Fat is equally important, playing major roles in everything from brain function to cell structure, but if you’re trying to lose weight, it may not hurt to trade some carbohydrates and/or fat calories for a boost in protein. Calorie for calorie, protein has the most metabolic benefits for weight loss: it increases satiety, stimulates energy expenditure and preserves muscle, which unfortunately is used for energy along with fat during weight loss. For most, it is perfectly safe to adjust carbohydrate, protein and fat consumption to optimize the diet for weight loss. You may find it beneficial to trade a percentage of your calories from carbohydrates or even fat, for protein calories. As a jumping off point, let’s review the current recommendations for carbohydrates, protein and fat, as well as My Fitness Pal’s default goals for these nutrients: This is important because if we do not get enough carbohydrates from our diet, the body will break down protein (which it can turn into glucose) to maintain blood sugar levels and fuel the brain and red blood cells. My Fitness Pal’s current default goals distribute calories as follows: 50% from carbohydrates, 20% from protein and 30% from fat. To help you visualize some modest modifications, here’s a table summarizing a couple of options for safely cutting back on calories from carbohydrates and fat while increasing protein intake to optimize the diet for weight loss: For those primarily interested in cutting calories from carbohydrates, a 1,200-calorie diet with 45% of calories from carbohydrates would provide 135 grams of carbohydrates, thus meeting the RDA of 130 grams. Hypothetically speaking, a 1,300-calorie diet with as few as 40% calories from carbohydrates (below the recommended minimum) would still meet the RDA for carbohydrates. If you’re currently using My Fitness Pal’s default goals and want to trade some carb calories for protein, the 45:25 carbohydrate-to-protein ratio may be a good place to start.
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The Best Ratio of Carbs, Protein & Fat. Macronutrients - the big three of protein, carbohydrates and fat - are the cornerstone of any dietary plan. The best ratio for you depends on age. Children 1 to 3 years old should have a diet that contains 45 percent to 65 percent carbohydrate, up to 20 percent protein and 30 percent to 40 percent fat. From age 4 to 18, the percentage of carbohydrate stays the same, but protein increases to as much as 30 percent of the diet, while fat should be not more than 35 percent of the diet. The proportion of carbohydrate is also the same for adults, but protein should be 10 percent to 35 percent of the total food intake, and fat should be 20 percent to 35 percent.
In the US, the Department of Agriculture (USDA) sets the guidelines for nutrients like protein as well as other major vitamins and minerals. For most people of average weight, the protein intake is set at less than 70 grams each day. The situation is encouraged by the extraordinary vigor of the powdered protein supplement industry in the weight training and bodybuilding markets. I'll take you through an example to demonstrate the dynamics of protein requirements for weight training. Macronutrient percentages, for example a diet of 25% protein. Absolute amount of protein per day, 160 grams for example. Protein by body weight. While the protein requirements for adult males are less than one gram per kilogram of body weight per day, estimates for athletes based on studies that evaluate nitrogen balance, a product of protein breakdown, suggest that up to 2.5 grams/kilogram/day may be required in exceptional circumstances. The macronutrients are carbohydrate, fat and protein - essential elements in human nutrition. For example, a 100 kilogram bodybuilder eating about 2 grams/protein/kilogram/day would eat 200 grams of protein each day. Even in a diet of 4000 calories per day - not unusual for heavy training - this diet is only 20 percent protein. Please note the 200 grams refers to pure protein and not the weight of whole food. Protein by daily intake. Extreme Protein Recommendations for Bodybuilding. A few bodybuilding and weight training coaches recommend protein intakes of 40 percent of energy; for example 40% protein, 40% carbohydrate; 20% fat.
Protein, Carb, Fat ratio? I was wondering what percentage of my calories should come from protein, carbs, and fats? I've read that 60% carbs, 30% protein, and 10% fat is a good ratio but it just looks like it is really high in carbs? If you're insulin resistant, I've heard that the 30% carbohydrate, 40% protein, and 30% fat ratio works. I've read that 40% carbohydrate, 40% protein, and 20% fat is good for fat loss as well. I've also heard the 60% carbohydrate, 30% protein, and 10% fat is good for muscle gain and fat loss as well. Aim for 1g of protein per pound you weigh, get 20% or more of calories from fat, and play with the carb/fat ratio as you see fit. If it doesn't work, change it a bit, but get at least 1g of protein per pound and at least 20% of calories from fat. So you have to play with it and get a feel for what works. The same is true for carbs and protein. I think the 20% of calories from fat is more for the average caloric range, to ensure that someone is getting enough fat intake. Though, just for me, I'd get more fat than 10% regardless of calories.
Nutrition discussion on what is best ratio of protein/carbs/fat to gain muscle?, within the Bodybuilding Forum; i took ross's advice and looked through the bulking thread and have now worked out to gain 1 pound of . I took ross's advice and looked through the bulking thread and have now worked out to gain 1 pound of body weight a week i need to be eating 3000 calories a day for my stats. My question is what is the best ratio of splitting this up to maximise muscle gain? If it's high and you're eating clean, then you will fall in that range, I think. For me, my primary concern is protein. I aim for 275-325gr of protein a day, which is 1100-1300 calories from protein. I add or subtract carbs to hit my total calorie number for the day since my fat & protein intake stays pretty much the same. Im also going to see if i can work my diet to include "real" food to get my protein intake rather than keep using the shakes to make it up but this will have to go on how my stomach reacts to this. I have not measured out my ratios for awhile.but i always make sure i get at least 230 g protein a day.on the weekends.i sleep in and don't stay up for as long.so i use alot of healthy fats to get my calories in.so far today i've had about 165 g of protein and 165g of fat. I do have alot more carbs during the week just because of what i eat at work. And when you seek forgiveness. And for all eternity.
What is a Healthy Carb Protein Fat Ratio? People disagree on what the proper ratio is, but most agree it is 40-45% carbohydrates or carbs, 25-30% protein and 30-35% fat each day. With that in mind, you should eat carbs that are high in fiber to slow the rush of sugar to the blood stream. If eaten in excess, simple carbs will be stored as fat in the body. Carbs supply much needed energy to the heart, brain and kidneys which is why they play a prominent role in the healthy carb protein fat ratio. Our bodies will attempt to remove the carbs from our muscles, causing muscle loss. Three to four of these portions will provide 60-80 grams (2.1 to 2.8 ounces) of the protein needed each day. Fats break down into the good, the bad and the ugly. The really horrible fats are trans-fats which should be avoided entirely. Saturated fats are not as heart healthy as mono-unsaturated or polyunsaturated fats, but they are important and as much as 10% of your fat intake can come from saturated fats. Whenever we examine what we should be eating we should be looking for a healthy carb protein fat ratio.
Low fat intake can also impair absorption of the fat-soluble vitamins A , D , E , and K . This will help determine how well you tolerate carbs and establish where in the above ranges you should start. Start with the body type you most resemble, and tweak as necessary. Diet Recommendations: Ectomorphs should stick to the high end of the range for carbohydrates, between 30-60 percent of total calories, depending on whether the goal is mass gains, maintenance, or fat loss. I recommend the high end for mass gains, the mid-upper end for maintenance (45-55 percent), and the low-end for fat loss. At least 25 percent of total calories should come from protein, with the remainder from fat. Again, I recommend the high-end for mass gains (40-50 percent), the middle for maintenance (30-40), and low-end for fat loss (20-30). Because excess carbohydrates in the endomorph's diet end up as fat, a high carbohydrate intake will make it difficult for them to get lean or lose weight. Here, I recommend no more than 30-40 percent carbohydrates for mass gains, the middle range for maintenance (20-30), and low-end for fat loss (10-20). As with the other body types, protein and fat provide the remainder of your calories, with 25-50 percent of total calories from protein and 15-40 percent from fat. In general, women are more efficient at burning fat and less efficient at burning the glycogen stored in muscle. Then, start on the low end for carbohydrates and see how you do.