CommunityBrowse groupsBlogEtiquetteInvite Your friendsSuccess Stories

Lounge
Community 


carbs, protein, fats

I've read a lot of articles, etc, that suggest a balance of 60-30-10 (%) of carbs-fat-protein per day for a healthy balanced diet. Does anyone no if this is accurate?
What should the balance be if you want to lose weight?


Thu. Feb 23, 12:12pm

Add comment  
That sounds to me like way too much carbs and not enough protein. It sounds like a good regimen for someone who's training for a major sports event, like a marathon or something, but not for the average person looking to lose weight. Actually, it doesn't sound like enough protein for someone in training either...

The Zone diet tells you to eat 40% carbs, 30% protein, and 30% fats. That's a good ratio to keep to lose weight. However, it's still important to try and make those carbs complex, from whole grains, rather than simple carbs like white bread and processed sugars. The carbs should also come from fruits/veggies. The fats should be "good fats" for the most part, rather than trans fats, cholesterol, etc.

Thursday, February 23, 2006, 12:35 PM

Add comment
I agree - 60-30-10 does not sound right. Not enough protein. All the articles I've read suggest 40-30-30, which is what I aim for.

I always struggle to get enough protein, and if I have enough calories at the end of the day but need more protein I've been eating egg whites. 4 egg whites is only around 60 calories, but has 14 grams of protein.

Thursday, February 23, 2006, 12:50 PM

Add comment
The fat is way too high

Granted on the SAD the fat content is too high, but cutting down to 20% or less fat per day is great. There is no reason to sacrifice carbs (or protein for fat). I personally aim for 65-15-20 (carbs-fat-protein), but I'm more of an athlete. If I went for 30% fat I'd be above 65g of fat a day -- and the body really doesn't need that much fat. Teh 40-30-30 is a vestige of the zone diet -- which was never proven to work. Ultimately everyone is different. Once my fat cals get above 25% and my protein below 15% I start getting flabby -- my body starts burning muscle rather than building it. Carbs are good for you (not the evil that Atkins, et al made them up to be) because they are the direct source of fuel for metabolism (and your brain). Most people would agree that elite athletes are in great shape; I promise you they aren't getting 30% of their calories a day from fat (unless they are football players).

Thursday, February 23, 2006, 1:01 PM

Add comment
There is such a stress on "getting enough protein" in this country. As a vegetarian, it is the constant question people ask.

Many links I have found recommend 0.8 grams of protein for every 2.2 pounds of weight.

Example: A 140 pound adult woman would need around 51 grams of protein in a day. That's 204 calories from protein - eleven percent of total calories on an 1800 calorie per day diet.

For heavier exercisers, 1.2-1.8 grams of protein for every 2.2 pounds of weight.

Example: 140 adult woman could need up to 115 grams of protein. That's 460 calories, or 25 percent of calories from protein on an 1800 calorie diet.

Friday, February 24, 2006, 12:12 PM

Add comment
The thing with protein is that it makes you feel full and then keeps you full longer than just carbs or just carbs and fat. There was a study (see link) that tested this. It was a six-week study following only 19 people - not difinitive, but definitely interesting...

For the first two weeks, they were told to first eat however many calories/day that would allow them to maintain their weight, with a 50/15/35 percent split in calories consumed from carbs/protein/fat.

The second two weeks, they ate the same amount of calories as the first two weeks, but broke them up into 50/30/20 percent from carbs/protein/fat.

The final two weeks, they were told to eat as many calories as they wanted, but to keep the proportions in the 50/30/20 percent from carbs/protein/fat breakdown.

In the last two weeks, people spontaneiously ate less - 440/day less! They felt full faster, and stayed feeing that way longer, so they didn't have to eat as much.

The human body is amazing - we abuse it multiple ways every single day and it keeps on going. I would guess that it is capable of putting up with a huge range of diet profiles with minimal complaining. However, the results of that study imply to me that if you are trying to decrease your intake of calories, increasing the percent of those calories that come from protein might be a relatively easy way to do so. The study authors suggest 30% of cals from protein.

Link

Friday, February 24, 2006, 3:11 PM

Add comment
I'm temporarily on Atkins to bust a plateau, and I've done it for as long as 4 months in the past. I eat approximately 60% protein, 37% fat, 3% carbs and I'll say this -- I don't think protein fills you up. I think the combination of protein and carbohydrates creates that feeling. I'd hazard a guess that the carbs hit you first and the protein sustains it.

Atkins aside, I normally consume ~100g protein a day, which represents 20-30% of my daily calories. I'm a heavy gym user. I don't keep track of fat and carbs, but it's a safe guess that they fall into a healthy distribution most days because I like both :)

Friday, February 24, 2006, 3:38 PM

Add comment
Protein sure helps keep me feeling full for longer.

As for carbs - carbs are pure fuel for you body. If you aren't active enough, and if you don't burn off all the carbs you are eating, they will be stored on your body as fat.

Protein helps build muscle. If you aren't getting enough protein and you are working out doing weight-bearing activity, your body will borrow protein from itself (from your heart). That is why anorexics are prone to heart attacks.

I realize this information doesn't help determine how much of each your body needs. But with so many theories out there, I'm not sure anyone knows how to figure it out!

Saturday, February 25, 2006, 9:12 AM

Add comment
I am a vegan -- and I know full well the .8 g/kg recommendation I find that when I shoot for 20% protein I wind up at about 17% per the day. That gives me about 80 grams/day (I'm near 150 lbs) -- near 1.2g/kg. I feel better in this range because I am a multisport athlete. Also, if I consume a lot of fat, my workouts become rather crappy - I wear out much more quickly. Carbs are ultimately the best source for the body to function and perform at its peak. If I eat a breakdown of 15% proten/25% fat/60% carbs and go for a hard swim the next day I'll tire after about 3,000 yeards. On the other hand, if the day before I am at 15/15/70 I can go for infinitely long -- I usually will stay until when the pool closes -- and clock 4500-5000 yards. I think that it is a personal thing. People need to become more aware of their own bodies and what fits them best. My advice is to stick to a certain split for about 10 days -- then switch it up and see how you feel best. Change ratios accordingly.

Saturday, February 25, 2006, 1:53 PM

Add comment
just a little clarification: protein won't keep you full for long unless it is eaten w/ a fat or a complex carb . . . .

carbs definitely CAN keep one full for a long time . . .try a high fiber cereal if you don't believe me.

Sunday, February 26, 2006, 10:51 PM

Add comment

Next: Click Here For Recipes That Help You Lose Weight
New: The PEERtrainer Cheat System
The PEERtrainer Cheat System is a new, simple to follow system for eating. The objective is to help guide you towards a way of eating that will make it easier to lose weight, give you more energy and help you feel better. It is free, easy to follow, and a little unusual and controversial. Most of all it is working. This link will take you to a blog post where you can download a FREE copy of the Cheat System Diet Cookbook! The Cheat System has also been turned into a major book to be published May 6th, 2014. According to Srini Pillay, MD, Harvard Medical School: "It works in a real way with how human psychology works...I love that it relates closely to how the brain likes to function... without crazy effort and with significant short-term gains."
Here is a preview of the cover:

Cheatcover

You can get started on the system for free by clicking on this banner:

peertrainer cheat system

"Gives you the template to lose weight without sending your hormones in a disastrous death spiral."

-Sara Gottfried, MD, NY Times Best Selling Author

"The Cheat System Diet is brilliant! Jackie Wicks understands how the brain works, and how habits are developed in the real world."

--Steven Masley, MD, Assistant Professor University South Florida

 






Explore Related Articles
Weight Loss Motivation   Sustainable Weight Loss
Weight Lifting    Hypnosis and Weight Loss
Emotional Eating   Help Losing Weight
Free Weight Loss Program   Weight Watchers Points  NutriSystem
How To Change Anything

weight loss coaching


New Services and Offerings From PEERtrainer:

1) How To Achieve Sustainable Weight Loss This is a new 12 week program that helps you solve the mental blockages that are prevent many from sustainable weight loss. The most interesting thing about the program is what participants are saying and you can click on the link to read them.

2) Tip Of The Day Weight Loss Coaching Program-- This is a daily email program that helps to reinforce fundamentals as well as gives you practical tips each day. We are getting GREAT feedback from subscribers.

3) What Are Your Odds Of Losing Weight?-- Take the PEERtrainer Coaching Quiz Now!

4) Tip Of The Day Blog-- We update this each day with responses to specific questions from our coaching subscribers and customer.

5) New Diet and Weight Loss Content-- We have launched a new diet section that organizes the growing amount of content on the site. When you click in the most important areas are highlighted.









Related Content:

How To Lose Weight- The Basics
Weight Watchers Points System
The Fat Smash Diet
The Eat To Live Diet
The Beck Diet Solution
How To Get The Motivation To Lose Weight

 

How To Be Successful Using PEERtrainer

How To Burn Fat
Online Weight Loss Support- How It Works
Does Green Tea Help You Lose Weight?
Tips On Using PEERtrainer
Visit The PEERtrainer Community
Diet and Fitness Resources

Fitness

Weight Watchers Meetings
Learning To Inspire Others: You Already Are
Writing Down Your Daily Workouts
Spending Money On A Personal Trainer?
How I Became A Marathon Runner

 

Preventive Health

How To Prevent Injuries During Your Workout
Flu Season: Should You Take The Flu Shot?
Are You Really Ready To Start PEERtrainer?
Super Foods That Can Boost Your Energy
Reversing Disease Through Nutrition

New Diet and Fitness Articles:

Weight Watchers Points Plus
How To Adjust Your Body To Exercise
New: Weight Watchers Momentum Program
New: PEERtrainer Blog Archive
Review Of The New Weight Watchers Momentum Program
 

Weight Loss Motivation by Joshua Wayne:

Why Simple Goal Setting Is Not Enough
How To Delay Short Term Gratification
How To Stay Motivated
How To Exercise With A Busy Schedule

Real World Nutrition and Fitness Questions

Can Weight Lifting Help You Lose Weight?
Are Protein Drinks Safe?
Nutrition As Medicine?
 

Everyday Weight Loss Tips

How To Eat Healthy At A Party
How To Eat Out And Still Lose Weight
The Three Bite Rule
Tips On How To Stop A Binge






PEERtrainer Is A Free and Powerful Online System For
Weight Loss Support

Click Here To Learn More and Join!