Go Back   FitDay Discussion Boards > WEIGHT LOSS > Weight Loss Tips
Search Today's Posts Mark Forums Read


Reply
 
LinkBack Thread Tools Search this Thread Display Modes
Old 06-29-2010, 02:39 PM   #1 (permalink)
FitDay Member
 
Join Date: Jun 2010
Posts: 1
Default New and Need Help Understanding Pie Chart

I'm new to this site. What does a "good" pie chart look like? Not sure what are normal percentages for carbs, fat & protein. The first couple of days about 50% of the chart was fat (not good).
slankford4 is offline   Reply With Quote
Old 06-29-2010, 02:56 PM   #2 (permalink)
FitDay Premium Member
 
Join Date: Jun 2010
Location: San Diego, CA
Posts: 68
Default

Everybody is different, and trial and error will show you what works for your body, but I ended up at less than 50% carbs, 25-30% protein, and 25-30% fats (very little saturated fat). Some do a 40 carbs/30 protein/30 fat or 40 carbs/40 protein/20 fat.

I think the biggest adjustment for me was incorporating so much protein into my diet, but I've become used to it now, and I feel so much better. Also, when I started, I wasn't paying attention to the kind of fats I was getting, but I've cut out almost all saturated fat now. Most of my fats come from nuts, olive oil, soy beans, etc.

It wasn't until I started using the food log on fitday that I realized how easy it is to have half your calories come from fat... scary!
__________________
Sarah
sarkai90 is offline   Reply With Quote
Old 06-29-2010, 08:04 PM   #3 (permalink)
FitDay Member
 
Join Date: Feb 2010
Location: Westminster, CO
Posts: 965
Default

For me the most important part of the pie chart is the protein percentage. I need to keep my protein above 30% for the best weight loss results. I don't even worry about the percentage of fat as all of mine is from healthy sources like olive oil and almonds or from my meat and eggs and dairy foods. I limit my simple carbohydrates so the majority of my carb calories are from vegetables and a few fruits. Since I joined Fitday I have averaged 49% Fat, 29% Protein and 22% Carbs. When I started my protein was too low (usually around 20%) so my averages are lower than what I am eating now.

I believe it is more important to limit simple carbs, when losing weight, then fat. It is easier for your body to convert simple carbs into fat stores than to convert fat into fat stores. Without protein your body can and will catabolize muscle when you are in a caloric deficit. Since muscle is what drives metabolism you want to minimize any muscle loss.

The exact percentages may vary from person to person. Either the 40/40/20 or 40/30/30 ratios sarkai90 mentioned above are a good place to start. You can tweak from there. Once you see how your body reacts.
__________________
Ron

Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)
Mini-Goal.......................215
Goal..............................200



My log: http://www.fitday.com/fitness/Public...Owner=rpmcduff
rpmcduff is offline   Reply With Quote
Old 06-29-2010, 11:40 PM   #4 (permalink)
FitDay Member
 
almeeker's Avatar
 
Join Date: Mar 2010
Location: Michigan
Posts: 3,742
Default

Percentages that work well also are somewhat dependent on gender and on your workouts. Body builders and swimmers typically do higher fats and high proteins, whereas a dancer might do low fats and high proteins. My own personal experience has been that 40-40-20 works well for me, although admittedly I've not tried a really high fat diet. I'm something of a borderline vegetarian, so a high fat, high protein diet would be a bit tricky. I've played around with my protein/carb ratio plenty, and I can say with absolute conviction that a high protein diet has done wonders for my muscle tone.
__________________
Starting weight: 244.6 lbs. 10/01/09
Pounds lost: 80.6 lbs
Current weight: 164 lbs
Goal weight: 120 lbs
Weight to go: 44 lbs
Goal Date: 1/1/13
almeeker is offline   Reply With Quote
Old 06-30-2010, 12:56 AM   #5 (permalink)
FitDay Member
 
Join Date: Feb 2010
Location: Arizona
Posts: 188
Default

It is so individual don't go getting concerned at all about them. Mine are around 60/carbs 15 and 25 for protein and fat. Other days have been 70 percent carbs.
But all the carbs are from vegetables and/or fruit and all the fats are from nuts and seeds and olive oil. I have lost a steady 2 pounds a week doing it this way.

One thing is that you have to eliminate the simple carbs and sugar that was the trick for me.
__________________
Started weightloss Nov 24 2009 302lbs

Started Fitday: February 19 2010 263lbs

Currently weigh in at 220 lbs

Jan 1 2012 goal 202 lbs
waynegretzky is offline   Reply With Quote
Old 06-30-2010, 05:22 PM   #6 (permalink)
FitDay Member
 
Join Date: Jun 2010
Posts: 5
Default

My pie chart stressed me out. lol I know that I'm eating healthy -- mostly veggies, yogurt, fruit, olive oil, nuts and lean protein but my pie chart shows me that the largest part of my calories come from fat and carbs.

58% carbs
28% fat
15% protein

I don't know if this is a good thing or a bad thing, lol. I do know that I need to increase my protein consumption but what about my carb intake?
__________________
FitDay Start: 6/29/2010
Current Weight: 203 lbs
Total weight lost:
Goal Weight: 160 lbs
Goal Date: October 29, 2010
55mandy55 is offline   Reply With Quote
Old 07-02-2010, 06:18 AM   #7 (permalink)
FitDay Member
 
Join Date: Feb 2010
Location: Westminster, CO
Posts: 965
Default

Quote:
Originally Posted by 55mandy55 View Post
My pie chart stressed me out. lol I know that I'm eating healthy -- mostly veggies, yogurt, fruit, olive oil, nuts and lean protein but my pie chart shows me that the largest part of my calories come from fat and carbs.

58% carbs
28% fat
15% protein

I don't know if this is a good thing or a bad thing, lol. I do know that I need to increase my protein consumption but what about my carb intake?
If you maintain the same amount of calories going forward then as you increase your protein the percentage of calories from carbs will need to decrease. It is kind of a balancing act. As almeeker has done you need to find the right balance for you. There is nothing wrong with getting most of your calories from vegetables, fruits and healthy fats. You will want to limit the simple carbs like white bread, white rice and sugar. (Substitute whole wheat/grain bread, brown rice and fruits. Along with that you need the protein to retain as much muscle mass as possible when in a caloric deficit (commonly referred to as dieting). Other wise your body will catabolize muscle for fuel. I recently read and article in Muscle & Fitness magazine that talked about a university study that found as much as 75% of the weight lost by dieters who do not exercise can be muscle. I want to burn the fat and not the muscle.
__________________
Ron

Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)
Mini-Goal.......................215
Goal..............................200



My log: http://www.fitday.com/fitness/Public...Owner=rpmcduff
rpmcduff is offline   Reply With Quote
Old 07-03-2010, 05:00 AM   #8 (permalink)
FitDay Member
 
Join Date: Feb 2010
Location: Arizona
Posts: 188
Default

Quote:
Originally Posted by rpmcduff View Post
If you maintain the same amount of calories going forward then as you increase your protein the percentage of calories from carbs will need to decrease. It is kind of a balancing act. As almeeker has done you need to find the right balance for you. There is nothing wrong with getting most of your calories from vegetables, fruits and healthy fats. You will want to limit the simple carbs like white bread, white rice and sugar. (Substitute whole wheat/grain bread, brown rice and fruits. Along with that you need the protein to retain as much muscle mass as possible when in a caloric deficit (commonly referred to as dieting). Other wise your body will catabolize muscle for fuel. I recently read and article in Muscle & Fitness magazine that talked about a university study that found as much as 75% of the weight lost by dieters who do not exercise can be muscle. I want to burn the fat and not the muscle.
I have been around 15 to 20 percent protein but i am way stronger than i was 6 months ago. I go to the gym maybe once a month with my wife and my strength is noticeably more now that i have lost 70 lbs. I can see if someone is on a starvation diet that might be true but certainly not for someone who is getting a healthy amount of calories and balanced nutrition.
__________________
Started weightloss Nov 24 2009 302lbs

Started Fitday: February 19 2010 263lbs

Currently weigh in at 220 lbs

Jan 1 2012 goal 202 lbs
waynegretzky is offline   Reply With Quote
Old 07-03-2010, 04:28 PM   #9 (permalink)
FitDay Member
 
Join Date: Feb 2010
Location: Westminster, CO
Posts: 965
Default

Quote:
Originally Posted by waynegretzky View Post
I have been around 15 to 20 percent protein but i am way stronger than i was 6 months ago. I go to the gym maybe once a month with my wife and my strength is noticeably more now that i have lost 70 lbs. I can see if someone is on a starvation diet that might be true but certainly not for someone who is getting a healthy amount of calories and balanced nutrition.
So, are you saying that protein doesn't need to be at 30%? If so I agree, to an extent. As I, and other posters, mentioned everyone's body is unique so while 20% works for you, 40% works for almeeker and 30% for me. The point of my reply to 55mandy55 that you quoted was about how carb calories. My point was that if you are trying to lose weight and you have set a daily calorie goal (whether that is 1500 or 2000 or 3000) then as you consume more protein you will need to consume less of your calories from carbs and fat. If you just consume more protein your daily calories would increase also. That would slow your weight loss.

By the way I really like your user name!
__________________
Ron

Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)
Mini-Goal.......................215
Goal..............................200



My log: http://www.fitday.com/fitness/Public...Owner=rpmcduff
rpmcduff is offline   Reply With Quote
Old 07-04-2010, 12:33 AM   #10 (permalink)
FitDay Member
 
Join Date: Jun 2010
Posts: 64
Default

Most of the 80 pounds I lost was done on a diet of 80% carbs, 10% protein, and 10% fat from raw fruits and veggies.. I tried every diet in the book prior to this and gained weight after each attempt. When I switched to this diet, the fat just melted right off. I dropped to around 15% body fat in a matter of months. Now, the weight loss has slowed, but that is expected.

A little while back I started P90X and have really noticed a difference. I have probably gained 5 to 6 pounds of lean body mass.
CoeyCoey is offline   Reply With Quote
Reply

Tags
fitday questions, macronutrients, opw

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are On

 
Powered by vBulletin® Version 3.7.5
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Search Engine Optimization by vBSEO 3.3.2