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What is a good ratio on food?

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  • What is a good ratio on food?

    My problem is I dont like to eat in the mornings at all. It is easy for me to wait till 12 in the afternoon to have a little meal, have some nuts or berries in between and then have a dinner. I figure that might not be enough to food so. I'm 5 foot 3 and weigh currently about 122 pounds ( yikes did I really just admitted that lol) My body fat is too high also ( think it was 28% last time I was measured) which is due to me having surgery in December , was not able to do any " sporty" activity for 2 month. And my eating habits declined also around this time. Now I'm back on track, but really wonder what a good ratio of meats , veggies, and berries/nuts would be.Any help is appreciated , thanks in advance!

  • #2
    Many of us don't eat in the mornings. I generally don't.

    Don't eat more than a quarter cup of nuts or berries at a sitting, though (or more than a few times a week). Meats and non-starchy veggies? Eat until you're satisifed but not stuffed.
    Primal eating in a nutshell: If you are hungry, eat Primal food until you are satisfied (not stuffed). Then stop. Wait until you're hungry again. Repeat.

    Looking for my Cholesterol Primer? Here it is: http://www.marksdailyapple.com/forum...mer-(Attempt-2)


    Ditch the scale!: http://www.marksdailyapple.com/forum/thread33283.html

    My Success Story: http://www.marksdailyapple.com/forum/thread30615.html

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    • #3
      I always eat breakfast but many here enjoy eating an early lunch. Eat a lot of meat and only consume veggies for your carb intake with maybe 1-2 servings of fruit a day if you want to gain muscle and lose the fat.
      Find me at aToadontheRoad.com. Cheers!

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      • #4
        Thank you both.

        Yeah it's hard to stop eating nuts. )

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        • #5
          Lots of meat and veggies. Moderate amounts of fruit. Be careful with nuts; they are very caloric and don't offer a whole lot of satiety. Stick with 40-50% protein, 30-40% fat, and 10-20% carbs.
          http://sterlingadvice.blogspot.com
          http://teambeachbody.com/coachster
          sterlingpurdy@gmail.com

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          • #6
            Thanks, for your input Sterling ! I will try that come tomorrow .

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            • #7
              Originally posted by Sterling View Post
              Lots of meat and veggies. Moderate amounts of fruit. Be careful with nuts; they are very caloric and don't offer a whole lot of satiety. Stick with 40-50% protein, 30-40% fat, and 10-20% carbs.
              My average is around 55% fat, 22.5% protein, 22.5% carbs. I have been avoiding grains completely but just eat A LOT of veggies and 1-3 servings of fruit a day. Do you think this ratio is fine? I continue to up my protein intake but I am patient with it
              Find me at aToadontheRoad.com. Cheers!

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              • #8
                Too many carbs and not enough fat. Take 15% of those carb calories and put them in fat so you're eating 70% fat, 20ish% protein, and 10ish% (or less) carbs.
                Primal eating in a nutshell: If you are hungry, eat Primal food until you are satisfied (not stuffed). Then stop. Wait until you're hungry again. Repeat.

                Looking for my Cholesterol Primer? Here it is: http://www.marksdailyapple.com/forum...mer-(Attempt-2)


                Ditch the scale!: http://www.marksdailyapple.com/forum/thread33283.html

                My Success Story: http://www.marksdailyapple.com/forum/thread30615.html

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                • #9
                  Sterling, do you really mean 40-50% of calories from protein or just a ballpark amount on the plate? I thought most people around here doing lower carb are at about 60-70% fat. For example on 2000 calories a day, 50% would be 1000 calories or 250 grams of protein. This is huge and would involve a lot of lean protein. This also would far exceed (for most people) Mark's typical rec of .7-1+ gram of protein per pound of lean body mass (the + maybe for some weight training types). When calculating ratios, easiest to start there depending on activity level; then add carbs depending on weight loss, gain or maintenance goals; then balance from fat.

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                  • #10
                    40-50% of calories. So for Bine that might be 140-150 grams/day if she were eating at a level of calories to lose weight. She'd make up the rest with fat and carbs, 40% and 20%ish respectively.

                    A general rule for protein is 1 gram/lb body weight, but she's trying to lose body fat. So lowering calories, but increasing protein helps to provide a great amount of satiety in a caloric deficit. Protein should always be your base.
                    http://sterlingadvice.blogspot.com
                    http://teambeachbody.com/coachster
                    sterlingpurdy@gmail.com

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                    • #11
                      Originally posted by Sterling View Post
                      Protein should always be your base.
                      Not sure that's true for everyone. Certainly is not true for me while I'm losing fat.

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                      • #12
                        i would say i use protein as my base but i just mean i ick meat and work around it.... if i have chicken im adding lotsa buter/ghee, if im having ribeye i am using its fat for cooking a sauce, fatty ground beef il saute some veggies in its fat... so whatever mea i have i pick veggies to go with it but met being "protein" is always my base
                        Get on my Level
                        http://malpaz.wordpress.com/

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