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What's the ratio fat/protein/carbs Primal Sweet Spot of weight loss?

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  • What's the ratio fat/protein/carbs Primal Sweet Spot of weight loss?

    I understand 50-100 grams for carbs but how do I know how much protein /fat? I did the calculations for everything and my calorie intake should be 1534.

    Anyone know?

    thxs

  • #2
    Aim for 40-50% healthy fats, the rest is protein.
    --Trish (Bork)
    TROPICAL TRADITIONS REFERRAL # 7625207
    http://pregnantdiabetic.blogspot.com
    FOOD PORN BLOG! http://theprimaljunkfoodie.blogspot.com

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    • #3
      Question.
      I'm tying to lean out and am doing fasted glycolytic running first thing in the AM.
      (6minute miles for 40minutes).
      To lean out, should I have a carb(Fiji yam) and some protein brekky after it or just stay with protein,(leftover meat) fats(olive oil and coconut oil) and veggies?(ie broccoli and greens)
      Thanks.

      Need to know ASAP for Tomorrow training

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      • #4
        Everything depends per person. You can not do a calculation of how many calories you need just by your height, gender, frame and exercise. Just as you can't say how much of each macro nutrient is the sweet spot for every person.

        Every human body is different, they all react different to nutrition and exercise. Some people lose on 7.000 calories and some people gain on 1.500. Some people only lose with less than 40g of carbs a day others can't lose unless they eat around 100g. Calorie counting is not a part of this lifestyle because eating right will make your body tell you what it needs. Because your going to eat differently your metabolism will probably change making you burn more calories than before. But it might not.

        Just make sure you get enough protein, vitamins and minerals. Apart from that play around with calories, carbs and fat to see what works for you. This is the only way to get to know your sweet spot.

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        • #5
          I think what Mark recommends is .7-1 g of protein per lb of lean body mass, 50-100 grams of primal carbs, and then the rest of your calories should come from fat.
          Using low lectin/nightshade free primal to control autoimmune arthritis. (And lost 50 lbs along the way )

          http://www.krispin.com/lectin.html

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          • #6
            Only 1500 calories a day? Are you a tiny, sendentary person? Or are you trying to lose weight?

            Jammies advice looks good for parting out your fat and protein.
            Life is an ongoing Experiment of One, so here's to science!

            My Primal Journal: http://www.marksdailyapple.com/forum/thread37576.html

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            • #7
              Originally posted by jammies View Post
              I think what Mark recommends is .7-1 g of protein per lb of lean body mass, 50-100 grams of primal carbs, and then the rest of your calories should come from fat.
              When you say primal do you refer to yams etc or so you mean veggies in general like broccoli etc etc?

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              • #8
                I get the 100g of carbs, I get the 150g of protein, but where am I going to get 200g of fat from?

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                • #9
                  Originally posted by dadinabarrel View Post
                  I get the 100g of carbs, I get the 150g of protein, but where am I going to get 200g of fat from?
                  The best fat sources are saturated fats (fatty cuts of beef, rendered beef tallow, coconut oil, butter etc). Other good choices are fatty fish, olive oil, avocados, coconuts. Then there are some fats that are good, but may have a lot of polyunsaturated fats or to much omega-6 that are good, but shouldn't be the base of your diet such as lard, duck fat, chicken fat, etc.

                  Fat has quite a lot of calories so you will be surprised how quickly it can add up.
                  Using low lectin/nightshade free primal to control autoimmune arthritis. (And lost 50 lbs along the way )

                  http://www.krispin.com/lectin.html

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                  • #10
                    Thanks Jammies, I've been working on my own excel based calculator and I have only found out just now that carbs=4cal/g, protein=4cal/g and fat=9cal/g. It's making a lot more sense to me now.

                    I just set my calorie target and carb/protein/fat ratio and then add my eating plan for the day, the calculator gives me running tallies up until my limits are reached. I'll probably be able to do it in my head after awhile but it's a big help when starting out.

                    Most of my fats are coming from bacon/eggs/sausage for breakfast each morning and seeds/nuts/avocado during the day. Some frozen berries for a treat. I'm trying to trim back my evening meal as I work out in the evening then fast until morning.

                    All Grokkers: If you would like a copy of my calculator, just pm me and I'll email it to you.

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                    • #11
                      Thanks yes I did read that somewhere!

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                      • #12
                        If protein intake is adequate adjusting carbs or fat will not have any real world difference.

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                        • #13
                          It depends on where you're at. If you're very overweight, you're probably better off eating 60-70% calories from fat to really get your fat metabolism moving. If you're leaner and more active, you'd probably want less fat and more carbohydrate. It's best to experiment. Spend 30 days eating very high levels of fat and see if it works for you and adjust accordingly. I've eaten all over the spectrum and have had varying success all over the place. My personal preference is to eat around 40-50% fat on days I don't work out or just jog, and around 20-30% fat on days I work out with much higher levels of carbohydrate.

                          If you're just starting the Primal Blueprint, I'd recommend you eat around 60% fat/30% protein/10% carbohydrate to really get your body used to burning fat. Once you get efficient fat metabolism, you may find you can back off a bit.

                          Why is 1,500 calories your goal? What is your sex/height/weight/goal weight? Generally, maintenance calories are around 14 kcal/lb for women and 15 kcal/lb for men, or 15 kcal/lb for active women and 16 kcal/lb for active men.
                          Last edited by ChocoTaco369; 10-10-2011, 07:41 AM.
                          Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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                          • #14
                            Is it possible to not get enough calories to lose weight? My ratios are 58% fat, 28% protein and 12% carbs. I'm 5'8" and 182 pounds. I have dropped 7 pounds from the beginning of the 30 day challenge, so I am not complaining. My total calorie intake has averaged about 675 day and I am completely satiated.

                            This morning I had a hamburger patty and scrambled egg for breakfast, I have packed a big a** salad for lunch with the steak left over from last night and am planning on tri tip with asparagus and a salad for dinner. Help!
                            Height - 5'8"
                            SW - 191
                            CW - 162
                            GW - 155

                            Live simply. Love generously. Care deeply. Speak kindly. Leave the rest to God.

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                            • #15
                              Originally posted by catholicchick View Post
                              Is it possible to not get enough calories to lose weight? My ratios are 58% fat, 28% protein and 12% carbs. I'm 5'8" and 182 pounds. I have dropped 7 pounds from the beginning of the 30 day challenge, so I am not complaining. My total calorie intake has averaged about 675 day and I am completely satiated.

                              This morning I had a hamburger patty and scrambled egg for breakfast, I have packed a big a** salad for lunch with the steak left over from last night and am planning on tri tip with asparagus and a salad for dinner. Help!
                              You are starving yourself. Averaging 675 calories a day is well into anorexic territory. And yes weight loss can be stalled when eating that little. You should be eating more than double that.

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