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  • #16
    Probably a good idea, neckhammer. Sorry to thread jack.
    The process is simple: Free your mind, and your ass will follow.

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    • #17
      Originally posted by Gladmorning View Post
      Perfect health diet. Cripes. This is so confusing. First it's eat more fat, very low carb. In the blue print it's 50g carbs or less for fast weight loss, but now it's 500 calories in carbs, but don't count vegetables?
      The only thing I can comment on is my own experience. I closely follow Robb Wolf's Paleo Solution. I don't try and hit any particular macro, I just don't eat the garbage, and I added some coconut milk, coconut oil.

      My numbers worked themselves out like I pointed out above. I think that the many different philosophies found on the forum is confusing you. I suggest you simplify and stick with Mark's PB for a month (or Robb's PS) and see where you are after that time.

      What I don't eat: starches, dairy except butter, seed oils, processed food, sugar, alcohol, grains.

      What I do eat: Lots of free-range eggs, lots of beef, lots of fish, lots of greens, lots of cabbages, lots of other non-starchy vegetables, some chicken, some pork, lots of olive oil, lots of coconut oil,

      What I supplement: Vit D, cod liver oil, MTC oil, L-carnitine

      I am +95% Paleo
      "It's a great life, if you don't weaken.". John Buchan

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      • #18
        I have to keep reminding myself this stuff, health, nutrition is NOT "one size fits all."
        The process is simple: Free your mind, and your ass will follow.

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        • #19
          I no longer count. I'm a woman of a certain age, too. I'm lifting weights and that seems to make all the difference in the world. My typical meals are:

          - can of salmon over a potato
          - half quart plain yogurt
          - steamed veggies and meat
          - meat veggies and potato

          So, it's whatever that works out to.
          Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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          • #20
            Originally posted by YogaBare View Post
            I've only been counting for a few weeks, but I'm consistently coming in around 50:30:20 (C:F:P). Unfortunately I think this is the optimal ratio for weight gain?! ha.
            My ratios are pretty similar, though some weeks carbs and fat are both closer to 40%. I started tracking a few months ago, thinking higher fat might help me be less hungry on fewer calories. It didn't seem to help. Now I just use it to mentally remind myself to eat a little more protein, because I have a tendency to drift downward with that macro. I am continuing to slowly lose weight on what theoretically ought to be maintenance calories, despite very little exercise, so I call BS on "optimal" ratios.

            Originally posted by Gladmorning View Post
            Perfect health diet. Cripes. This is so confusing. First it's eat more fat, very low carb. In the blue print it's 50g carbs or less for fast weight loss, but now it's 500 calories in carbs, but don't count vegetables?
            Human beings love certainty. And they love magic. If someone can give them a magic formula that will guarantee weight loss, they will tie themselves into knots in order to comply.

            Just eat primal foods. Which ever ones make it easiest for you to maintain at least a modest caloric deficit most of the time.
            50yo, 5'3"
            SW-195
            CW-125, part calorie counting, part transition to primal
            GW- Goals are no longer weight-related

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            • #21
              Originally posted by YogaBare View Post
              I'm consistently coming in around 50:30:20 (C:F:P). Unfortunately I think this is the optimal ratio for weight gain?! ha.
              When I started out CW of weight loss, those were my macros. (per sparkpeople) And I was losing 8-10lbs every month.
              65lbs gone and counting!!

              Fat 2 Fit - One Woman's Journey

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              • #22
                Probably somewhere around 60c/20f/20p, though I may be overestimating the fat. Too much in the way of fat and protein destroys my energy and mood. That ratio might be where I ultimately end up, though, as it seems to suit my tastes pretty well. Maybe a little higher on the protein.
                Last edited by Timthetaco; 02-10-2013, 09:51 AM.

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                • #23
                  Mark counts all carbs. KISS I think.

                  end of PB there.

                  ******************

                  But my personal experience - I track all in my tracker, but I also show my net, and that is what I look at to determine if I can eat anything else.

                  However a few months ago, I quit counting veggies. A BAS could have a number of carbs, and that 10 or 15 or 20 might be what would send me over. So I quit tripping on that if that is what I felt like eating. I doubt Mark meant for us (me) to be so anal about it and afraid to eat a salad.
                  Last edited by gopintos; 02-10-2013, 09:53 AM.
                  65lbs gone and counting!!

                  Fat 2 Fit - One Woman's Journey

                  Comment


                  • #24
                    I try to stay as close as possible to the following values:

                    Fats: 140.000g (1260.00 Kcal) = 63.64%
                    Proteins: 120.000g (540.00 Kcal) = 27.27%
                    Carbs: 40.000g (180.00 Kcal) = 9.09%

                    The reason is that I found carbs to be not that important for me, still I do not renounce to salad, peppers, zucchini, broccoli, asparagi, berries and other. Fats are very high, the natural replacement to the missing carbs, they come from meat, fish, ghee, oil of olive, coconut oil and nuts. Proteins are a bit less than 2g per 1 Kg of bodyweight (I am 62Kg).

                    I found this to be the perfect balance to keep my current physical form -which I consider good- with my current physical activity (45 minutes x 4 times/week of intense weightlifting + walking a lot). Sprints coming back soon, it's just too cold out there right now

                    I also enjoy the fact that I eat much less in terms of volume and weight thanks to the denser caloric count of fats. This allows me to stay active all day long without post lunch blues, bloating, etc.

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                    • #25
                      Originally posted by Gladmorning View Post
                      Perfect health diet. Cripes. This is so confusing. First it's eat more fat, very low carb. In the blue print it's 50g carbs or less for fast weight loss, but now it's 500 calories in carbs, but don't count vegetables?
                      Originally posted by Neckhammer View Post
                      Just go with the PB .... Probably best not to float on the forums for at least 6 months from start date. Some of the advice on here could be detrimental to your health. Not saying the PHD is bad (its another health book), but its more likely to just confuse you if your just starting out.
                      I agree with NH. There are tonnes of weight loss diets out there and many of them work (in the short term anyway) - so long as you stick with the one approach. Keep with the PB and if it stops working for you then consider trying something else.

                      From what I've observed the attraction of this WOE is that it's as much about overall health as body composition, so people tend to stick to it and not regain.

                      Originally posted by Timthetaco View Post
                      Probably somewhere around 60c/20f/20p, though I may be overestimating the fat. Too much in the way of fat and protein destroys my energy and mood. That ratio might be where I ultimately end up, though, as it seems to suit my tastes pretty well. Maybe a little higher on the protein.
                      Interesting - I totally have that experience when my carbs drop too low. I wonder if low carb may turn out not to be suitable for people who suffer from depression...

                      Originally posted by gopintos View Post
                      When I started out CW of weight loss, those were my macros. (per sparkpeople) And I was losing 8-10lbs every month.
                      Originally posted by LauraSB View Post
                      My ratios are pretty similar, though some weeks carbs and fat are both closer to 40%. I started tracking a few months ago, thinking higher fat might help me be less hungry on fewer calories. It didn't seem to help. Now I just use it to mentally remind myself to eat a little more protein, because I have a tendency to drift downward with that macro. I am continuing to slowly lose weight on what theoretically ought to be maintenance calories, despite very little exercise, so I call BS on "optimal" ratios.
                      Ah, good to know. I'm not actually gaining weight, but I read somewhere that high fat, high carb is the best way to do it. I was thinking I should up my protein and lower my fat, but these are the macros I'm falling into by just listening to my body and eating what I want. It seems to be working too - this is definitely the fittest and strongest I've felt, and I can see a big improvement in my athletic performance.

                      Originally posted by LauraSB View Post
                      Human beings love certainty. And they love magic.
                      Lol
                      Last edited by YogaBare; 09-17-2013, 09:12 PM.
                      "I think the basic anti-aging diet is also the best diet for prevention and treatment of diabetes, scleroderma, and the various "connective tissue diseases." This would emphasize high protein, low unsaturated fats, low iron, and high antioxidant consumption, with a moderate or low starch consumption.

                      In practice, this means that a major part of the diet should be milk, cheese, eggs, shellfish, fruits and coconut oil, with vitamin E and salt as the safest supplements."

                      - Ray Peat

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                      • #26
                        Originally posted by YogaBare
                        Interesting - I totally have that experience when my carbs drop too low. I wonder if low carb may turn out not to be suitable for people who suffer from depression...
                        Like I said, I don't purposely eat low carb, I just prefer fat and protein. I have never had more energy, and I have cured my depression and panic attacks on 60F/20-30P/10-20C

                        Everyone seems to be different.
                        "It's a great life, if you don't weaken.". John Buchan

                        Comment


                        • #27
                          Originally posted by YogaBare
                          Ah, good to know. I'm not actually gaining weight, but I read somewhere that high fat, high carb is the best way to do it. I was thinking I should up my protein and lower my fat, but these are the macros I'm falling into by just listening to my body and eating what I want. It seems to be working too - this is definitely the fittest and strongest I've felt, and I can see a big improvement in my athletic performance.
                          I think part of the High Fat & High Carb combo for weight gain, is where are those carbs coming from. When my macros were 50% carbs, they were all fairly decent carbs. I lost my first 20 on my own by cutting out fast food, processed, sweet tea. etc. So when I began to track and dial in the macros, the 50/30/20, it was pretty decent food. Funny thing is, that is when I added in whole wheat and added in beans, and added in Peanut Butter. I hardly ate those before :P

                          So anyways, I think SAD high fat & high carbs, (things like desserts) is definitely a recipe for gaining.

                          I think it is all in context to the total calories also. Even when I was 50% carbs, I was still under 150g most of the time.
                          65lbs gone and counting!!

                          Fat 2 Fit - One Woman's Journey

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                          • #28
                            Originally posted by itchy166 View Post
                            Like I said, I don't purposely eat low carb, I just prefer fat and protein. I have never had more energy, and I have cured my depression and panic attacks on 60F/20-30P/10-20C

                            Everyone seems to be different.
                            That's brilliant!!! Delighted for you I got really anxious LC, so yeah, everyone's different
                            "I think the basic anti-aging diet is also the best diet for prevention and treatment of diabetes, scleroderma, and the various "connective tissue diseases." This would emphasize high protein, low unsaturated fats, low iron, and high antioxidant consumption, with a moderate or low starch consumption.

                            In practice, this means that a major part of the diet should be milk, cheese, eggs, shellfish, fruits and coconut oil, with vitamin E and salt as the safest supplements."

                            - Ray Peat

                            Comment


                            • #29
                              Originally posted by YogaBare View Post
                              That's brilliant!!! Delighted for you I got really anxious LC, so yeah, everyone's different
                              Yup everyone is all over the place.

                              LC for me, I lost all energy, all motivation. Some kind of gray fog. It was almost like it was raining every day. (and we were in the middle of a drought) I was losing but it slowed. I was afraid to even eat an apple. But I was very full on few calories.

                              Back in the day, when I was lifting heavy, for a gal I think - especially for just getting started, I was eating chicken and potatoes. Potatoes mostly. I didnt know anything about nutrition but I knew about being divorced and broke, and tators were cheap. It wasnt long at all I was squatting 300lbs. That was my favorite. I then tried benching, and it was like 100lbs. I didnt pay attention to any other chicks, so I don't know if that is good or bad but I was solid and I felt good.

                              I am trying to get back to a place of consistent strength training but going to a gym is not realistic for me, so for now I will have to do it all from home. So I dusted off my Primal Fitness the other day.

                              I thought I knew how to lose weight but now I am not so sure, so I am trying to find what works for me again. This week, I lost about 5lbs, but the last few days it has gone back up alittle, but so has my fitness. But I eat good healthy foods, I stay in my calorie range, so I just keep on keeping on. It is just aggravating. Things were moving along so well, then I tried to tweak, and the more I tweaked the worse weight loss became. I tried to fix something that wasn't really broken and now I am having a hard time getting back to that place, but I think for me, for now, it seems to be working again if I keep my fats to under 40%. My carbs are fruits and a small tator every day usually, I dont count my veggies at all, so I don't worry too much about my carbs anymore. I try to make sure I get enough protein and along with the protein comes my fat. Maybe 1-2TBL extra of CO, but that's about it. For now.

                              So anyways, babble off
                              65lbs gone and counting!!

                              Fat 2 Fit - One Woman's Journey

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                              • #30
                                Protein: 110-140g
                                Fat: Bare minimum of 55g
                                Carbs: Fills in whatever remaining calories I have.

                                I don't do ratios. Seem fairly pointless to me. I shoot for 22-2400kcal a day, sometimes more depending on how I feel.
                                Dark chocolate and coffee, running through my veins...

                                Fitocracy Workout Tracker:
                                https://www.fitocracy.com/profile/Shadowknight137/?feed
                                MFP Food Diary:
                                http://www.myfitnesspal.com/food/diary/Shadowknight137
                                (Date is New Zealand Time UTC+ 12hours)

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