Ideal nutrient breakdown for fat/celulite loss

What would the nutritionists out there reccomend for becoming lean, and toned?

I know most will say to up the protein, reduce carbs - is this true? What about fat?

And seeing as vegetables are all carbs - does it make sense to cut any of those out??? Or rather the starchy kind?

Original Post by hettyanne:

What would the nutritionists out there reccomend for becoming lean, and toned?

I know most will say to up the protein, reduce carbs - is this true? What about fat?

And seeing as vegetables are all carbs - does it make sense to cut any of those out??? Or rather the starchy kind?

 

I will help by telling you what has worked the best for me.

I try and do a 70 20 10 food balance but this might need to be adusted per your goals and your fintess routine.

That is 70 % Lean Protein 20% Carbs and 10% fat.

Now I try and eat as much low Fat items as I can but it gets hard to take in that much protein and keep the fat % down. I am able to up my protein intake by protein shakes made with Whey protein.

The carbs that I do eat are all complex carbs. No Sugar NO enriched white flour etc. I do eat less starchy vegetables like you suggested. I eat lots of Oatmeal and whole grain breads. This has worked for me and it really is an easy diet to stick to.

The number 1 thing that is going to help you loose the weight is to find a good fitness program that you will like combined with the diet. This will actually allow you to eat more throughout the day and still keep your body in a caloric deficit allowing you to eat more and loose weight.

Chris

You don't have to reduce 'carbs' and certainly don't cut out vegetables because you need the fibre in plants and grains to help your body digest your food and process out the nasties.  A healthy balanced diet matched with exercise is the best way to get lean and toned.  50-65% complex carbohydrates (rather than sugars or simple starches), 15-25% lean proteins (animal and vegetable) plus 25-30% fats will do the trick.   Keep fibre >25g, sugar <50g and sodium <2400mg as a guide.

Cellulite responds to a 'clean' diet of wholefoods and natural foods and to a reduction in salt, colours and preservative consumption.  Plenty of fluids also helps reduce the fluid retention that can make cellulite look worse than it is.

I read a book not to long ago co-authored by Jeff Volek, who's a professor in the human performance lab at UConn which argued for the health benefits of higher fat diets.  A quick search for Dr. Volek's work on pubmed turned up a bunch of studies backing this up including this one which found greater improvements to cardiovascular health for a group that ate a diet with Carb/fat/protein ratio of ~12/59/28 than a group who ate a diet of 56/24/20 (closer to the AHA's recommendations).  There was also this one which found that a diet consisting of 65% fat lead to a decrease in LDL (bad cholesterol) of 9% (and a decrease in triglycerides of 38%) while HDL (good cholesterol) rose 12%.  And last but not lease, this one, which found people on a high fat diet (63%) lost more weight, and more fat than those on a lower fat diet (22%) even when the high-fat diet group ate significantly (~300) more calories than the low fat group.

I had a ton of cellulite and my bf% was pretty high in Oct of 2007. Now a little more than a year later I can honestly say I dont mind wearing short shorts... my legs look great. lol.

I reduced caffiene (but granted I went from about 10cups coffee per day to about 2), and I reduced my water (I was drinking about 1-2 gallons a day; lotsa water weight), and I eat more often and cleaner. I take in about 35% protein, 35% carbs, and 30% fat. I struggle to keep my fat intake up. I usually will eat nuts or add olive oil to my egg whites to get my fats.

I take in about 150g++ protein, 200g carbs, and 30-50g fat daily. Mostly my carbs are spinach, broccolli, and then the "high fiber-low carb" snacks I buy liek La Tortilla tortilla's, Thomas' English Light Muffins, and Flax Snax, etc.