I'm neither low-fat/high-carb nor high-fat/low-carb. in general, I'm probably a little too high on protein compared to where I want to be, but probably something like 35P/40C/25F on workout days, and 35P/20C/45F on rest days
[QUOTE=PureFunctionalFitness;970220]Protein should remain constant, cut the carbs and increase the fat if you want to play around with the weight loss sweet spot for you[/QUOTE]
Generally this is the formula - keep calories and protein constant, and vary the ratio of carbs to fat. If you're not losing, it may also be a calories issue, and you may have to decrease your overall intake as well.
I don't track regularly, but when I do I fall naturally around 50-65% and sometimes if I try hard I can get it to around 80% but I never stay there very long. Two ways to get to 80%: eat fatty meats and add fat to everything or eat a lot of salad with fatty ingredients on top.
60-65% is my sweet spot, with the rest protein and less than 5% carbs.
On most days 60-70 percent fat, 15-20 percent protein and 5-10 percent carbs.
Nowadays it's probably closer to 15-20%, maybe less. More out of necessity than taste. Months of dumbassed "n=1" I-don't-need-a-doctor-to-fix-my-problems experimentation has left my intestines in pretty rough shape, to the point where really the only thing I tolerate well now is starch, so I'm basically living off potatoes and lean protein. I hope to see a doctor and fix the problem soon so I can get to a more reasonable 30-40% fat range.
I seem to average between 60-70% fat, 12-15% carbs, and the rest in protein. I wouldn't mind cutting the carbs a bit, but with my activity level I really need to keep my carbs between 65-75, no more unless I've a 3+ hour bike ride then I will have more good carbs. I do have very active days when I can't seem to get my carbs up that high, but I feel fine so must be hitting things not too far from the mark.
This is my n=1 that I am just now concluding: (it has only taken me 6 months) :rolleyes:
I lost most of my weight on about 30-40% fat (8-10lbs per month) Then went primal and upped it to 50+% fat (50-60) and losing about 4lbs per month. 60+% (60-70) is a crawl of about 2lbs per month. Then I upped it even more to 70+% and I gain and then fasting takes it back off.
Fat is still a friend but not my best friend, not for weight loss. But I think once I reach maintenance, it will be okay to return to 50 - 70% as it satiates me with fewer calories overall and does make fasting a breeze which fits in great with my lifestyle, so it will all balance out. However, it just appears that I can not lose weight with higher fat, and that is what I need to focus on at the moment.
So... in answer to the question, I am going to dial it back down to 30 +/- and see what happens.
[QUOTE=RachelW;970215] For weight loss how much should I be getting?[/QUOTE]
How long is a piece of string?
Everyone has a different requirement for what they need to feel good, energetic, healthy, and able to lose weight. For some people, this means high fat, for others it means low fat, and a big group of people are probably somewherein between. The only way to know what works for you is to experiment.