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Old 07-12-2010, 07:59 PM   #1 (permalink)
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Default Best Ratios

What's the best ratio of carbs/protein/fat? Any tips? My first few days seems to be very carb heavy.
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Old 07-12-2010, 08:58 PM   #2 (permalink)
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I wouldn't consider myself an expert, but over the past few weeks I have been watching what other people are doing and the standard (from what I can see) is 50 Carbs, 30 Protein, and 20 Fat.

I hope this helps.
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Old 07-12-2010, 09:55 PM   #3 (permalink)
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I try to keep my ratios around 40-40-20, but I'm trying to lose weight and do a lot of cardio and weight lifting. If I give myself a "cheat day" or even a "cheat meal" I'm almost certain to have my carbs at 50% or higher.
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Old 07-12-2010, 10:39 PM   #4 (permalink)
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I do 50-30-20, but that's just because I know that its carbs that give you energy. Though I've also seen people who say that its the healthy fats that keep you full longer. I think the most important thing is that you keep your calories healthy ones, exercise consistently, and make sure calorie deficit is great enough to reach your weekly weight loss goal.
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Old 07-13-2010, 12:28 AM   #5 (permalink)
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This has been the topic of some debate on the forums. Most posters like to keep protein in the 30-40% range (I personally try to stay at approx 30-35%). There are some who have had success with more and some with less. It comes down to everyones body reacts differently, so you may have to make an educated guess and be willing to change if it doesn't work for you.

I also try to limit my intake of simple carbohydrates like white bread, white rice, processed foods and sugar. Instead whole grains, brown rice, vegetables and fruit substitute. Complex carbs should make up the majority of your carb intake. If you are going to eat simple carbs eat them for breakfast or after your workout. This is when your body needs the quick replenishment of its glycogen supplies and simple carbs are good for that.

Since I eat few processed foods I don't worry about my fat percentage because most of my fat is mono- or polyunsaturated with what saturated fat coming from foods like meat, eggs, and milk. As someone above stated, fat has been shown to satiate hunger. I am currently at a 600-700 calorie defict per day and I don't normally experiencing cravings. If I do, I eat about 10 raw almonds and drink some water to satisfy the craving.
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Old 07-13-2010, 02:25 AM   #6 (permalink)
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Quote:
Originally Posted by rpmcduff View Post
I also try to limit my intake of simple carbohydrates like white bread, white rice, processed foods and sugar. Instead whole grains, brown rice, vegetables and fruit substitute.
Yep, same here. What is "fruit substitute"? I just eat regular fresh fruit, whatever is in season.
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Old 07-13-2010, 04:11 AM   #7 (permalink)
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Quote:
Originally Posted by almeeker View Post
Yep, same here. What is "fruit substitute"? I just eat regular fresh fruit, whatever is in season.
Same here but i eliminated all simple carbs totally. Lots of complex carbs and lots of fresh fruit for me!
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Old 07-13-2010, 06:20 AM   #8 (permalink)
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Quote:
Originally Posted by rpmcduff View Post
Instead whole grains, brown rice, vegetables and fruit substitute.
Sorry, that should have read: 'Instead substitute whole grains, brown rice, vegetables and fruit.'
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Old 07-14-2010, 05:44 AM   #9 (permalink)
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Default Changing ratios

I set my ratio for when I was doing Atkins and now I want to change it but fitday won't let me. I'll change it in the FCP ratio section but it doesn't show the change up on my food journal page. Anyone else having the same problem?
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Old 07-15-2010, 01:55 AM   #10 (permalink)
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Despite the different things out there, I follow the food pyramid recommendation 55-60% carbs, 20-25% protein, 15-20% fat...this is because you utilize carbs a lot more than you would think. For me I can't do atkins or any of those low carb diets...I mean my brain shuts off and I walk around like a zoombie...so that's one of things I need carbs for to energize my brain, but also because I'm fairly active I need carbs for energy, when I don't take in adequate carb to support my activity I'm slugglishh and don't have enough energy to perform my routine. i.e. the other day we had a 16 mile hike and i didn't plan well (didn't take adequates amounts of foods)...i had one item all carbs..not complex, that help me refuel, but that was like 2.5 hours into the 5 hours and by the end I was dragging.
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