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Confirm the right % of fat/protein/net carbs?
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Joined: May 11
Posted: 05 May 2012, 07:03
Hi everyone. I just started on Atkins induction. I'm sure I read somewhere that the ideal balance for fat, protein, and carbs is something like 65-30-5. Does that sound right? Based on the fatsecret food journal, using the daily totals as percentages is a little easier than just counting the grams. I'm struggling with the carbs even though I've cut out everything but salads and cooked veg.
Thanks for any advice and good luck! (And does the high fat content scare anyone else?
Joined: Oct 11
Posted: 05 May 2012, 08:46
Replace your salad dressing with a mixture of olive oil and balsamic vinegar (whisk with a fork, and add salt and pepper to taste) and you will save yourself a few carb calories.
The first thing you lose on a diet is your sense of humor. ~ Author Unknown
It doesn’t matter what diet you follow… What matters is what makes you follow your diet. ~ Tom Venuto
Joined: Jan 12
Posted: 05 May 2012, 10:25
The "ideal" balance or ratio is going to vary per person, or per goal weight. It is NOT a one ratio works for everyone. Think of it more this way; Induction is 20grams carbs (or less), OWL for most is going to be about 25g carbs. There is 4 calories per carb, so 20 carbs is 80 calories. Say your RDI is 2000 calories. 5% of 2000 is 100 calories,so 5%is the correct ratio of carbs for OWL not Induction.
For induction the correct carb percentage for a 2000 calorie RDI is 4%.
But most of us don't have an RDI of 2000 calories. That may work for men and very active women, but not for the average woman I know.
Also, regarding protien, Atkins recommends 84-126 grams protien per day (4-6oz per meal, or 12-18oz per day)--with the smaller portion being more appropriate for smaller or inactive people, with more protien needed for larger or very active people. Remember, in Ketosis, a portion of your protien will be converted to glucose (sugar) in the body to fuel muscles and especially the brain. Too much protien can stall weight loss even if you're getting only the right amount of carbs. There are 4 calories in a gram of protien. The minimum protien recommended by Atkins is 84g, so 84g x 4 =336 calories. Which is roughly only 17% of 2000 calories. On the high end of protien protions, or at 126g protien or 504 calores (which is 126g x 4= 504) then it's still at about 25% of 2000 RDI. For the person on 2000 calories per day AT MOST their protien portion should NOT be more than 25%.
So, so far,
, with a 2000 calorie RDI--4% should be carbs, 17-25% should be protien, and ALL the rest should be FAT, which is 71-79%.
On OWL, with a 2000 calorie RDI--5% should be carbs, 17-25% should be protien, and 75-78% fat.
MOST people on Atkins should be getting at least 70% of their calories from FAT!
NO, I do not fear fat. In fact, I am discovering that a big part of the problem with people stalling on Atkins, I believe, is the fact they won't consume enough fat and they're too relaxed about how much protien they eat.
In Ketosis, or "fat burning mode" the body prefers stored fat over consumed or dietary fat as fuel, so part of the fat we eat will pass through unused and never stored. THAT is how people can consume so many calories and still lose weight on Atkins!
The irony of years of incorrect training about fat is that it is the opposite of the truth, and now we have millions of people who "fear" fat.
“…in my name: ask, and ye shall receive, that your joy may be full.” John 16:24 (KJV)
"Your words were found, and I ate them," Jeremiah 15:16
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