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The Golden Ratio - Carbs, Protein, and Fat

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Well, at least the golden ratio as it relates to food/calories.

I'm having an insane amount of difficulty trying to get my percents to balance out; I always have way too many carbs, too little protein, and an abundance of fat.

Any suggestions on what I can do to balance this out? Snacks would be welcome; I also end up being under 1200 calories simply because I'm not hungry, so I stuff myself at night so as not to go into starvation mode. I'm happy with the weight I am now, but it seems difficult to maintain it. Not because it fluctuates (my metabolism keep it pretty strongly where it is at), but because I've been trying to eat healthier, it messes up my normal eating habits.

Help, please?
Edited Aug 17 2006 06:51 by Erik
9 Replies (last)
The recommendation is to have a good ratio of calories, 40-50% Carbs, 25-35% protein, 20-30% fat. Under 2500 mg of sodium and over 25 grams of fiber. This information can be found once you enter information into your Food Log and using the Analysis tool from the top menu.

I've posted a lot of really great information and useful tips in this thread: .html
It is recommended to never go below 1200 calories if you are a female, because your body will go into starvation mode and it is possible that you might gain weight, besides doing serious damage to your body. (1500 calories if you are male).

Your body needs 1200 calories per day to survive (credit to Saroful).

-The heart needs 12% of the calories (144 cals)
-The kidney needs 12% of the calories (144 cals)
-The Liver needs 23% of the calories (276 cals)
-The brain needs 23% of the calories (276 cals)
-The skeletal muscle needs 30% of the calories (360 cals)
Also, be sure to check out my favorite website:

List of The World's Healthiest Foods
In light of some recent things about starvation mode, I just want to point out to everyone that the 1200 benchmark (1500 for males) is neglecting mondane activities performed throughout the day.  By just simply sitting, walking to your car, driving, talking with others, and all the other tiny little processes you do each day, it's estimated around 2000 calories for the "average person" to consume.  In other words, if I go out and lift weights for an hour (about 350 calories...which I think is a little low, but whatever) and just live my life for a day, I actually burn around 2500 calories.

...course I'm not a doctor, but this is after doing a ton of research and speaking to a ton of medical people so...take it for what it's worth.  Good stuff, though, ix!:)
While I am really over weight now, I have had several periods in my life where I lost alot of weight.  One of the easiest, most succesfful and healthy ways I lost weight was:   to eat healthy food, i.e lean meats, leafy greens and veggies and whole grains. 

My one sinful pleasure was Chapmans Dutch Chocolate Frozen yoghurt.  Which I would have around noon so my body had time to burn it off.  I drank alot of water and herbal teas.  And finally and this sounds like it will help you alot is, I didnt eat anything after 6pm.  I made sure I had all my meals and snacks before 6pm.  the first week was a little hard since I had been used to snacking at night.  But after the first few nights I felt empowered by my success, I turned to herbal teas (plain, unsweetened-very cleansing) instead of snacks. 

My caloric intake was between 1900 to 2200 per day (though I used to speed ride my bike for 3km/6miles every morning) and I dropped alot of weight this way.

Hope this helps, best of luck.
phoenix, when you say too many carbs, not enough protein, too much fat, what %'s are we talking about here.

There's no consensus on what those %'s should be.  I respect Patrick Holford, a nutritionist from Britain, and he says protein 15%, fat 25%, carbs 60%. 

You might be interested in Patrick Holford's Low GL diet book.  All about keeping that blood sugar level.  He recommends half your plate non-starchy veggies, 1/4 plate protein, 1/4 plate starchy carbs.  And snacking on fruit and nuts between meals.  It's not about losing weight (which I don't need to do either) it's about eating healthfully.  Just something to consider.
Oooh, tracyvision, I like that info about the %, I am endlessly over on carbs because I am a veggie and eat so many fruits and veggies, I do get more protien than is suggested by this source, but I am happy to know that I am not that far off (by some peoples standards, anyway).

So thanks a bunch for that bit of info.
Agreed- thank you! I always get about 15-20% protein or so, and I'm really trying to increase that. ^^;;

A good lose fat diet would be, (protein - carb - fat)

50% 30% 20%

If exercising boost the carbs..

40% 40% 20%

To maintain..

20% 60% 20%


Just looks right doesn't it.

Find out your RMR* and figure out just how many calories you need a day.

RMR = RESTING metabolic rate (before any activity and/or exercise.)

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