anyone know the recommended daily amount of protein . fat, and carbs.
i was reading somewhere that on a 1500 calorie diet it is
carbs 206 grams ---55%
fat 50 grams-----30%
protein 56 grams -----15%
that seems low for protein compared to carbs
what do you think?
thanks Coach for your reply i guess its just how the numbers look since you hear a lot now about how you need to cut your carbs to lose weight. i was wondering by looking at that if i was having to many carbs in my diet and that's why i'm stuck going back and forth from 189 to 191, although its not often do my carb intake reach 206 grams.
Low carb diets can be effective -- they are generally not sustainable, however. The body needs carbs to function (IIRC, the number is a minimum of 130g for basic functions, but I could be wrong). I usually hit about 50-52% of a 1600-1700 cal intake.
guess i best stick with it then and wait it out maybe the scales will start moving again without having to give up the carbs a diet would be pretty dull without them.
It's funny that you posted this because I just talked this over with my trainer last night! The ratios should be adjusted based on your goals. I'm actually trying to stick to around 65/15/20 now because I'm learning to be a cyclist and the extra carbs help me out on long rides. Before, I was really trying to build up my muscle to get ready for this and lose fat, so my protein was bumped up to 30% (and I had taken fat down to 10-12%, which was really hard to maintain). But if you exercise, especially a lot of cardio, you'll probably find that if you swap out carbs and protein more than that, and your performance starts to suffer.
yeah it can get very frustrating trying to figure out what is going to work best for us. i'm not training for anything just trying to get the weight off and be healthy. i'm 5'3 and stuck between 191 and 189. i try to keep my calorie intake around 1300.
Make sure you're getting at least 60 mins of moderate exercise per day. Also limit the amount of animal protein you're taking in to 10% or less of your calories (preferably less). Oh, and since you're trying to lose weight, avoid any and all vegetable oils; once you get down to your ideal weight you can go for a tablespoon or two per week if you want.
Well, about a teaspoon of flax seed oil for omega-3 or maybe 2-3 grams of CLA can help mobilize your body's fat stores for energy in some cases - I haven't found a reference for the exact mechanism for how that happens in your body though, so it's more than possible that it's either individual variations in metabolism or placebo effects.
Bodybuilders swear by having a teaspoon or so of flax seed oil a day though - I really should get around to trying some myself one of these days :)
Though after reading
this article I'm now thinking I could benefit more from leptin response manipulation...
do you add the flax seed oil to your food or use it like you olive oil for cooking?
I've hear both done - though most people can't stand the thought of just downing a straight teaspoon of oil so the most common way is to add it to your food in some way or other.
Putting it in a smoothie, for example. Or just use some ground-up flax seeds in place of the oil - you need to grind them up because whole seeds just pass straight through you :)
thanks melkor i remember that and stay away from whole seeds :) trying to get the weight off sure is a battle when you can't get the scales to move for a couple a weeks so depressing :(
Melkor -- if you are downing the oil, make sure it's one with the lignan added back in. Apparently, during the refining procedure, the lignans are removed -- and that's the good part of the flax. Some manufacturers add the lignans back in.
Well, I hadn't actually gotten around to trying flax myself - I'm using some omega-3 fish oil and CLA, mostly for joint issues. My fingers ache when I've been slack with the fish oil.
I think getting some whole flax seeds and grinding it yourself will at the very least taste fresher than using a ready-made version :)
Apparently the omega-3 in fish oil is almost always rancid by the time it reaches the consumer. This is a double whammy because it releases free radicals which cause way more harm than good.
So what would be the percentage of carbs-protein-fat for someone who's trying to lose fat or inches? I'm female 5'4" 176lbs I've dropped about 40lbs since April. I had hit a plateau in September but have since started to lose weight again. (very slowly
) My ideal weight is between 125-135 so I have a way to go.
when you hit a plateau it gets so frustrating. i did for like 3 weeks i changed things around like tried more protein less carbs .. then more carbs less protein. neither broke the plateau. so then i tried to just count my calories and forget about if they came from carbs or protein and today i was down 1 lb not much but hay.its better then 3 weeks seeing noting . :)
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