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5% carbs, 70-80% fat and 15-15% protein

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  • 5% carbs, 70-80% fat and 15-15% protein

    OK so I keep seeing these numbers as the daily recommended food intake- 5% carbs, 70-80% fat and 15-15% protein.
    Can someone give me a few examples of daily meals that would make up this ratio? I obviously know what the carbs are- and the protein, but the fat, I don't see where it can come from.
    It seems like all I see for fat intake is heavy cream or butter. I need more understanding- please.
    Thank you!

  • #2
    One word: Meat. Get your fats from fatty cuts of meat (i.e., chicken legs/drumsticks/wings/thighs, chuck steaks or any other steaks that you see marbling) and added fat, such as coconut oil/milk/lard/tallow. Eggs have fat too! Eat eggs (pastured eggs or omega 3 enriched eggs)!

    It is not hard to have your fat intake at around 70-80%, especially if you eating fatty cuts of meat.

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    • #3
      About 50-80% of my calories come from fat - usually in the middle somewhere. Eat animals like he said for fat and protein. I also enjoy a lot of coconut milk and cook with coconut oil of I don't have bacon fat on hand.

      Avocados are excellent too. Don't forget fish and take some fish oil! I usually eat 4 eggs a day - lots of fat and protein.

      For your carbs - make it veggies and berries. I eat 10-20% carbs so I eat a lot of veggies and fruit too.
      Find me at aToadontheRoad.com. Cheers!

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      • #4
        robmedina, your not alone in this! I have trouble too reaching just 70 % fat! I end up with 50 - 65 % and 30 - 40 % protein.

        This is for today (planned meals just to get fat) Cals: 1,720, fat: 115.0 g, Carbs: 24.7 g, Protein: 138.4 g = 60 % fat, 34 % protein and 6 % carbs ... is it way off, I don't know? Only non meat today is half a glass of milk and a cup of raw broccoli just to get some fiber. Other than that I can't get fat up and I munch bacon and eggs and chicken all day long. If I through in a BAS the carbs go way above 5 % but still under 150 carbs but the fat and protein percentage goes way down. Even one apple will tip the scale. After starting this fatty diet I'm almost never hungry which kinda adds to the problem since I can't/won't force feed myself.

        Yesterdays food: cals: 2,857, fat: 159.9 g, carbs: 71.8 g, protein: 277.1 g (had a rough workout and my muscles hate me today! Which is why I tried for many protein) = 50 % fat, 41 % protein and 9 % carbs.

        My main problem is getting protein down and fat up. 3 times as many proteins as required can't be good when it's not the exception once in a while but more like several times a week.

        robmedina, you may get some ideas for what food contains what from this site: www.fitday.com It's a bit flawed but an okay guideline. You can actually plan a whole day’s food by trying to get the numbers to fit and throw into the equation what ever you have in the cooler. Also heavy cream and butter (dairy in general) has a lot of carbs considering the fat you need. Oil and animal fat drippings can be used for multiple things and will help you get more fats. But as you can see from my examples ... not enough! I use the bacon fat from my breakfast cooking as the fat to braise chicken for snack meat later. Oh, and eat the skin – good and fatty.

        An avocado twice a week is good fat ... uhm with shrimps, home made mayonnaise, hard boiled eggs, fresh lemon juice and of course 7-10 slices of bacon! Now there's a slice of heaven with about 20 carbs.

        Autumn

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        • #5
          There is no magic in percentages.

          Set Carbs 0-150g
          Set Prot .8-1.5g/lbs LBM
          Set Fat as balance of calories depending on goals.

          Let percentages fall where they may.
          Don't be a paleotard...

          http://www.bodyrecomposition.com/nut...oxidation.html

          http://www.bodyrecomposition.com/nut...torage-qa.html

          http://www.bodyrecomposition.com/fat...rn-fat-qa.html

          http://www.bodyrecomposition.com/nut...-you-need.html

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          • #6
            Originally posted by chima_p View Post
            There is no magic in percentages.

            Set Carbs 0-150g
            Set Prot .8-1.5g/lbs LBM
            Set Fat as balance of calories depending on goals.

            Let percentages fall where they may.
            Exactly.
            .`.><((((> .`.><((((>.`.><((((>.`.><(( ((>
            ><((((> .`.><((((>.`.><((((>.`.><(( ((>

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            • #7
              Actually I beleive that Rob was having some IR issues, which means that he does need to keep his carbs on the lower end of the scale to loose weight.

              Rob, to answer your question, I tend to have a tbsp of coconut oil in my coffee.

              Make scrambled eggs with a tbsp of fat (bacon grease, butter)

              heck the other night I put 2 tbsp of butter on my broccoli, it all melted into the crannies and yummo!

              When I need a last minute "fat boost", I'll take a tbsp or 2 of coconut oil, a tbsp of grated (unsweetened) coconut, a touch of stevia and a tsp of cocoa powder. Yummy maccaroons.

              Oddly, the more fat I eat, the faster my own weight falls. This is sooooo weird for me.

              I need to eat fewer calories than you do. So, yesterday for example, I ate:

              Coffee with coconut oil
              4 eggs scrambled with ham and 2tbsp butter
              dinner was 2 market sausages with saurkraut and mustard

              I did a farmers market last night, so eating is weird for me on wednesdays. I actually couldn't finish the last sausage. I'm shocked at how little food I eat and then get full. Sometimes its a real struggle to get over 1300 calories.
              SW: 235
              CW:220
              Rough start due to major carb WD.

              MWF: 1 hour run/walk, 1.5 hours in the gym - upper/lower and core
              Sat/Sun=Yard/house work, chasing kids, playing
              Family walk every night instead of everyone vegging in front of the TV
              Personal trainer to build muscle mass & to help meet goals

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              • #8
                Originally posted by chima_p View Post
                There is no magic in percentages.

                Set Carbs 0-150g
                Set Prot .8-1.5g/lbs LBM
                Set Fat as balance of calories depending on goals.

                Let percentages fall where they may.
                excellent post!

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                • #9
                  Fatty meats, good oils (olive, coconut...hell, anything coconut), butter, greek yogurt (full fat), and heavy cream if you do dairy.

                  +1 on chima's post

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                  • #10
                    If I need to up the fat, I add extra olive oil to my salads--just straight oo, no acid, double the butter on veg and in my eggs. Heavy (whipping) cream in my coffee, even just on a spoon! Fatty meats, chicken skin, bacon, avocado...

                    I used dailyburn for my tracking--I like it because you can adjust the ratios for fat, protien and carb to what your goals are and it doesn't yell at you.
                    Every day is another stitch in the quilt of life.
                    ~*~*~*~*~*~*~
                    Re-Start date 6/23/2011
                    me--Post pregnancy --mama to a beautiful baby boy--
                    273.4/269.3/115
                    Hubby--230/227.8/165

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                    • #11
                      Originally posted by chima_p View Post
                      There is no magic in percentages.

                      Set Carbs 0-150g
                      Set Prot .8-1.5g/lbs LBM
                      Set Fat as balance of calories depending on goals.

                      Let percentages fall where they may.
                      Could this last one be explained? I've read it 12 times now, yesterday and today and I can't wrap my brain around to figuring out what it means. "Set fat as balance of calories depending on goals." Balance what and how? (Forgive my ignorance but I'm really, really frustrated by not understanding something so simple. Feel free to do so in PM if you think it best because I obviously need to be fed info with a small spoon.)

                      Autumn

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                      • #12
                        Originally posted by Autumn View Post
                        Could this last one be explained? I've read it 12 times now, yesterday and today and I can't wrap my brain around to figuring out what it means. "Set fat as balance of calories depending on goals." Balance what and how? (Forgive my ignorance but I'm really, really frustrated by not understanding something so simple. Feel free to do so in PM if you think it best because I obviously need to be fed info with a small spoon.)

                        Autumn
                        Here is a example. If your lean body mass is 150lb and you can your BMR is 2000 calories a day. You can get your BMR using a online calculator e.g
                        http://www.bmi-calculator.net/bmr-calculator/


                        carbohydrates contain 4 kcal/gram;
                        Proteins also contain 4 kcal/gram;
                        fats contain 9 kcal/gram
                        ethanol contains 7 kcal/gram

                        1- Set carbs: e.g 100grams. carbohydrates contain 4 kcal/gram so it comes to 4 x 100= (400 kcal)
                        2- Set Protein based on your LBM e.g 0.8grams per lb of LBM so 0.8 x 150 = 120grams of protein (480Kcal)
                        3- Set Fat as the balance : so 2000 - 400+ 480 = 1120 kcal = 1120 / 9 = 124grams

                        if you want a more in-depth explanation have a look in the PB book as there are examples, also their are articles on-line

                        http://www.bodyrecomposition.com/fat...ts-part-1.html
                        http://www.bodyrecomposition.com/fat...ts-part-2.html
                        Last edited by andalus; 06-18-2010, 03:46 AM.

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                        • #13
                          This made more sense, andalus, thanks ... just one question ... the 124 grams (in this e.g.) are they then the max. daily intake? For it all to be balanced?

                          Autumn

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                          • #14
                            All the numbers for carbs, protein and fat would be the maximum. The total needs to be the total amount of calories you burn in a day. You can think of it like a balance so if you eat less of one macro nutrient you can eat more of another.

                            I would advise you against going with the ratios that you specified just because other people are. I would set total calories and ratios depending on you lifestyle and what your aims are.

                            I find myself most days on something around 18-20% carbs, 25% Protein, 60% fat which suits my circumstances, aims and lifestyle fine.

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