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  • How many crbs/prot/fat?

    I am 43yrs old, 167lb, sedentary, take thyroxine due to having half a thyroid gland.
    I would like to get back to my smoking days when I weighed between 9st 7lb and 10st.
    What would be the best ratios of fat, protien and carbs for steady weight loss?



  • #2
    Anyone??


    Comment


    • #3
      I don't pay attention to ratios. I just experimented to see what felt right and worked.

      I basically eat equal portions of meat and veggies. I change up with beef, pork, fish, etc. I stay away from the starches.

      This seems to work well for me. I never went hungry and was eating 2, sometimes 3 meals a day.

      Comment


      • #4
        not everybody tracks and different people have different needs.

        are you tracking? are you losing? are you able to get out and walk?
        As I ate the oysters with their strong taste of the sea and their faint metallic taste that the cold white wine washed away, leaving only the sea taste and the succulent texture, and as I drank their cold liquid from each shell and washed it down with the crisp taste of the wine, I lost the empty feeling and began to be happy and to make plans.

        Ernest Hemingway

        Comment


        • #5
          Originally posted by ilovedogs View Post
          Anyone??
          It comes up so often that people are perhaps reluctant to address it again. It's laid out in the different sections of the online guide to the Primal Blueprint:

          Primal Blueprint 101 | Mark's Daily Apple

          Have a read, if your want the detail, but I'll walk you through it.

          So -- How much protein?

          Calculate that from your lean bodymass, using the formula given by Mark here in this section of the Guide:

          How to Eat According to the Primal Blueprint | Mark's Daily Apple

          How many carbs?

          Decide on that, using the suggestions given by Mark n this section of the Guide:

          How many carbs should I eat each day? | Mark's Daily Apple



          That will give you a figure in grams for both protein and carbohydrate. There are only three macronutrients, so anything else is fat. How much depends on how much you eat. How much you eat should probably depend not on an arbitrary calorie figure, but on how hungry you feel.

          Grams of this or that you can check with a tool like Fitday.

          You have access to the formulae above. But, very roughly, an average-sized woman probably requires something like 8 to 10 ounces of meat a day (or replace some of that with eggs, nuts, cheese, etc.). In terms of carbs -- well, as many non-starchy vegetables and salads as you want, but go easy on the fruit, and you should have an appropriate intake for weight-loss. Fats: use a little butter and olive oil, and if you feel hungry it's better to snack on foods relatively high in fat. But if you don't feel hungry, fine.

          It's not possible to give ratios because two of the macronutrients are kind of fixed figures with the Blueprint and the other depends on how much you eat, which depends on your current needs and what your hunger's doing.
          Last edited by Lewis; 06-25-2012, 12:35 PM. Reason: spelling

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          • #6
            What Lewis said.

            But I would not use nuts or cheese for any part of your protein requirement. Nuts and cheese seem to make people fat more than meat or eggs. Stick to meat and eggs for protein, and make it a variety of meats including liver if at all possible.
            Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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            • #7
              Thanx all


              Comment


              • #8
                Originally posted by sbhikes View Post
                But I would not use nuts or cheese for any part of your protein requirement. Nuts and cheese seem to make people fat more than meat or eggs. Stick to meat and eggs for protein, and make it a variety of meats including liver if at all possible.
                I get the bulk of my calories from fat, and the bulk of that from milk products ( various cheeses ) including that oh so unpaleo / unprimal raw milk. The problem with dairy is the pasteurization, mostly, and since the OP seems to be from the UK, getting unpasteurized milk products ought to be significantly easier than in the states.

                The principal problem with nuts is their amazing caloric density. One handful of Brazil nuts ( 50g ) is 350 calories and the macronutrient profile is very close to that of meat. I suspect the reason people have it in for nuts is due to the fact they overdose on them quite easily.

                -PK
                My blog : cogitoergoedo.com

                Interested in Intermittent Fasting? This might help: part 1, part 2, part 3.

                Comment


                • #9
                  i think many tend to over-eat cheese too, and this seems to be very true of women. 1 oz. is a pretty small portion. i can't snack on it because of this, but do fine with it mixed into some eggs or a salad. i do even better with pastured cream and full-fat yogurt.
                  As I ate the oysters with their strong taste of the sea and their faint metallic taste that the cold white wine washed away, leaving only the sea taste and the succulent texture, and as I drank their cold liquid from each shell and washed it down with the crisp taste of the wine, I lost the empty feeling and began to be happy and to make plans.

                  Ernest Hemingway

                  Comment


                  • #10
                    Do you have other health issues--any metabolic issues? It's not a one nutrient profile fits all kind of thing. Will take some navigating on your part. Congratulations on giving up the smoking.

                    Comment


                    • #11
                      Try the Perfect Health Diet. Heres the details on the weight loss version Perfect Health Diet: Weight Loss Version | Perfect Health Diet . Works great for me and you can be as Paleo as you want on it.

                      Also, search for info on hypothyroidism on PHD and the proper carb levels to ensure good thyroid functionality. I'm hypo and really found the recommendations here to be spot on for me.
                      Last edited by scottts; 06-25-2012, 02:40 PM.

                      Comment


                      • #12
                        Originally posted by pklopp View Post
                        I get the bulk of my calories from fat, and the bulk of that from milk products ( various cheeses ) including that oh so unpaleo / unprimal raw milk. The problem with dairy is the pasteurization, mostly, and since the OP seems to be from the UK, getting unpasteurized milk products ought to be significantly easier than in the states.

                        The principal problem with nuts is their amazing caloric density. One handful of Brazil nuts ( 50g ) is 350 calories and the macronutrient profile is very close to that of meat. I suspect the reason people have it in for nuts is due to the fact they overdose on them quite easily.

                        -PK
                        If you look like your avatar, you aren't a 43-year-old overweight woman so have at it w/ regards to the nuts and cheese. Lots of us women find that cheese and nuts prevent us from losing.
                        Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

                        Comment


                        • #13
                          I do ( look like my avatar ), and I'm not ( a 43 year old woman ).

                          With that said, I would just like an explanation as to why a nut that has the same nutritional profile as a piece of beef would be more or less fattening than an isocaloric portion of that aforementioned beef?

                          My wife likes to eat nuts as a healthy snack. Well, two or three healthy snacks a day later and her basic caloric intake has gone up by 1000 calories. This is not an insignificant amount for a size 2 woman, and were she to persist in this type of behaviour, I can certainly see her attributing some quasi-magical fattening properties to nuts.

                          I suspect this type of behaviour is not unique to her, so if your argument about nuts and dairy is that these foods have an insidious way of sneaking a whole lot of calories into one's diet, I plead no contest. If, on the other hand, you are attributing some additional weight packing magic to these foods somehow independent of their caloric load, consider my eyebrows permanently raised.

                          -PK
                          My blog : cogitoergoedo.com

                          Interested in Intermittent Fasting? This might help: part 1, part 2, part 3.

                          Comment


                          • #14
                            My wife likes to eat nuts as a healthy snack. Well, two or three healthy snacks a day later and her basic caloric intake has gone up by 1000 calories. This is not an insignificant amount for a size 2 woman, and were she to persist in this type of behaviour, I can certainly see her attributing some quasi-magical fattening properties to nuts.

                            I suspect this type of behaviour is not unique to her, so if your argument about nuts and dairy is that these foods have an insidious way of sneaking a whole lot of calories into one's diet, I plead no contest.
                            yes. this.
                            As I ate the oysters with their strong taste of the sea and their faint metallic taste that the cold white wine washed away, leaving only the sea taste and the succulent texture, and as I drank their cold liquid from each shell and washed it down with the crisp taste of the wine, I lost the empty feeling and began to be happy and to make plans.

                            Ernest Hemingway

                            Comment


                            • #15
                              Originally posted by pklopp View Post
                              I get the bulk of my calories from fat, and the bulk of that from milk products ( various cheeses ) including that oh so unpaleo / unprimal raw milk. The problem with dairy is the pasteurization, mostly, and since the OP seems to be from the UK, getting unpasteurized milk products ought to be significantly easier than in the states.

                              The principal problem with nuts is their amazing caloric density. One handful of Brazil nuts ( 50g ) is 350 calories and the macronutrient profile is very close to that of meat. I suspect the reason people have it in for nuts is due to the fact they overdose on them quite easily.

                              -PK
                              Hang on a second, PK. Don't go projecting paleo's prejudices onto Mark. Primal leaves milk in a "decide for yourself" category.

                              I used to think I had a lactose intolerance until I found raw dairy (legal in California) plus goat milk. Now I can and do eat it but I just know that I should go easy on dairy because it is just too yummy and therefor easy to overeat. Also like nuts, very concentrated calories.

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