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#1
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calorie distribution question
I'd appreciate some advice from the resident experts ......
my calorie distribution over the last week has been: 62% fat 12% carb 23% protein 3 % alcohol Am I anywhere near a proper distribution? Are there other factors I should be weighing into this equation? I am keeping track of vitamins and nutrients, etc. and am eating plenty of green veggies. Just wondering if the above is worth tracking and, if so, worth adjusting. Thanks. -- John V. LC - as of 1/2/04, rededicated 9/04 262/247/241 goal for Oct./175 |
#2
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Percents are the wrong way to look at it. You need a *specific* amount of carbohydrates and protein each day. Fat is adjusted to meet total caloric need. Percents are irrelevent, grams are more important. See http://www.geocities.com/jenny_the_bean/proteincalc.htm for details. |
#3
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"DJ Delorie" wrote in message
... Percents are the wrong way to look at it. You need a *specific* amount of carbohydrates and protein each day. Fat is adjusted to meet total caloric need. Percents are irrelevent, grams are more important. See http://www.geocities.com/jenny_the_bean/proteincalc.htm for details. Not to be argumentative ... just exploring, but the middle aged lady in your online example had a meal plan that amounted to 57% fat 16% carb 27% protein ..... The example at least suggests that this distribution would be normative for a person like her ..... does it follow that attention to this distribution would amount to eating the right number of carbs and protein grams for her plan? It just seems that percents and gram counting are two different ways of looking at the same issue, rather than one being relevant and one being irrelevant. I'll be anxious to hear more...... -- John V. LC - as of 1/2/04, rededicated 9/04 262/247/241 goal for Oct./175 |
#4
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"DJ Delorie" wrote in message
... Percents are the wrong way to look at it. You need a *specific* amount of carbohydrates and protein each day. Fat is adjusted to meet total caloric need. Percents are irrelevent, grams are more important. See http://www.geocities.com/jenny_the_bean/proteincalc.htm for details. Not to be argumentative ... just exploring, but the middle aged lady in your online example had a meal plan that amounted to 57% fat 16% carb 27% protein ..... The example at least suggests that this distribution would be normative for a person like her ..... does it follow that attention to this distribution would amount to eating the right number of carbs and protein grams for her plan? It just seems that percents and gram counting are two different ways of looking at the same issue, rather than one being relevant and one being irrelevant. I'll be anxious to hear more...... -- John V. LC - as of 1/2/04, rededicated 9/04 262/247/241 goal for Oct./175 |
#5
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Sounds good to me. Fat could be a bit higher.
"John V" wrote in message .. . I'd appreciate some advice from the resident experts ...... my calorie distribution over the last week has been: 62% fat 12% carb 23% protein 3 % alcohol Am I anywhere near a proper distribution? Are there other factors I should be weighing into this equation? I am keeping track of vitamins and nutrients, etc. and am eating plenty of green veggies. Just wondering if the above is worth tracking and, if so, worth adjusting. Thanks. -- John V. LC - as of 1/2/04, rededicated 9/04 262/247/241 goal for Oct./175 |
#6
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John V wrote:
Percents are the wrong way to look at it. You need a *specific* amount of carbohydrates and protein each day. Fat is adjusted to meet total caloric need. Percents are irrelevent, grams are more important. See http://www.geocities.com/jenny_the_bean/proteincalc.htm for details. Not to be argumentative ... just exploring, but the middle aged lady in your online example had a meal plan that amounted to 57% fat 16% carb 27% protein ..... The example at least suggests that this distribution would be normative for a person like her ..... does it follow that attention to this distribution would amount to eating the right number of carbs and protein grams for her plan? It just seems that percents and gram counting are two different ways of looking at the same issue, rather than one being relevant and one being irrelevant. I'll be anxious to hear more...... Jumping in here....The thing is, if your caloric requirements were higher, or your protein needs were higher, your carb percentage would be much, much lower. For example, if you want to stick to 30g carbs (120 Kcals), but you need 2500 total calories and 180g protein (720 Kcals), that leaves 1660 Kcals (= 184g) fat, with these resulting percentages: 66.4% fat 28.8% protein 4.8% carbs So your distribution of 62% fat 12% carb 23% protein 3 % alcohol would be seriously at variance in the carb department. It really all depends on what your total caloric intake is, and whether that's enough protein for you, or the right amount of carbs to keep you losing weight (assuming you want to lose weight; not all low-carbers do). ..:. Craig |
#7
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Jumping in here....The thing is, if your caloric requirements were higher, or your protein needs were higher, your carb percentage would be much, much lower. For example, if you want to stick to 30g carbs (120 Kcals), but you need 2500 total calories and 180g protein (720 Kcals), that leaves 1660 Kcals (= 184g) fat, with these resulting percentages: 66.4% fat 28.8% protein 4.8% carbs So your distribution of 62% fat 12% carb 23% protein 3 % alcohol would be seriously at variance in the carb department. It really all depends on what your total caloric intake is, and whether that's enough protein for you, or the right amount of carbs to keep you losing weight (assuming you want to lose weight; not all low-carbers do). Ah, I am with you now ..... it appears to be all very subjective .... thanks for the post. -- John V. LC - as of 1/2/04, rededicated 9/04 262/247/241 goal for Oct./175 |
#8
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John V wrote:
Ah, I am with you now ..... it appears to be all very subjective .... I get how you'd see it that way, but it's really not all that subjective. The basic rules are pretty fixed: 1. Determine how many calories you need to keep your current weight, and if you want to lose weight, eat between 500 and 1000 fewer calories than that, but in any event not less than a 20% reduction in calories. 2. Determine your protein needs (.36 x current body weight plus 45g for brain functioning). Multiply by 4 to convert to calories. 3. Determine your carb level (start at 25 or 30g per day for a couple of weeks, then add 5g each week until you either stop losing weight or start getting cravings, then subtract 5g, and stay at that level until you lose all the weight you want). Multiply by 4 to convert to calories. 4. Subtract your protein and carb calories from the total in #1, and eat that many calories of fat (divide by 9 to determine the number of fat grams). THEN, if you want to see what percentages this works out to for you, that's all fine and good, and it may be a nice shorthand for you. That said, some dietary approaches, like the Zone, are big on percentages; they feel it's the *ratio* that matters, rather than specific amounts. Personally, because I need my carbs to be significantly lower than is allowed on the Zone, the approach that Jenny the Bean details on her website makes more sense to me. ..:. Craig |
#9
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John V wrote:
DJ Delorie wrote: Percents are the wrong way to look at it. You need a *specific* amount of carbohydrates and protein each day. Fat is adjusted to meet total caloric need. Percents are irrelevent, grams are more important. See http://www.geocities.com/jenny_the_bean/proteincalc.htm for details. does it follow that attention to this distribution would amount to eating the right number of carbs and protein grams for her plan? It does NOT follow. If your body does best at 90 grams of carb per day and 110 grams of protein, you could eat 1500 calories one day and eat (1500-(90*4)-(110*4))/9 = 78 grams of fat. The next day you could eat 2500 calories (2500-(90*4)-(110*4))/9 = 189 grams of fat. The two percentages are VERY different. Now extend that to how much you might weigh and how many calories might be est for you. My examples above would work okay from a calorie-only viewpoint for a person wh weighs 150 pounds and a person who weighs 250 pounds respectively. Te body should have some number of grams of protein, which can be figured out, and some number of grams of carb, which can be figured out. Once those numbers are figured out, you can get your own percentages, but they will NOT be anyone else's percentages. It just seems that percents and gram counting are two different ways of looking at the same issue, rather than one being relevant and one being irrelevant. If your best percentages aren't anyone else's best percentages, and if your best percentages change as your weight changes, then percentages are irrelevant. One way to figure out your best number of protein grams is from Protein Power by Drs Eades. One way to figure out your best number of carb grams is from Doctor Atkins New Diet Revolution by Dr Atkins. There are other ways, but those two give numbers that are specifically customized to your own body. The Atkins method is also experimentally determined using your own body's reactions as the guide. |
#10
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John V wrote:
DJ Delorie wrote: Percents are the wrong way to look at it. You need a *specific* amount of carbohydrates and protein each day. Fat is adjusted to meet total caloric need. Percents are irrelevent, grams are more important. See http://www.geocities.com/jenny_the_bean/proteincalc.htm for details. does it follow that attention to this distribution would amount to eating the right number of carbs and protein grams for her plan? It does NOT follow. If your body does best at 90 grams of carb per day and 110 grams of protein, you could eat 1500 calories one day and eat (1500-(90*4)-(110*4))/9 = 78 grams of fat. The next day you could eat 2500 calories (2500-(90*4)-(110*4))/9 = 189 grams of fat. The two percentages are VERY different. Now extend that to how much you might weigh and how many calories might be est for you. My examples above would work okay from a calorie-only viewpoint for a person wh weighs 150 pounds and a person who weighs 250 pounds respectively. Te body should have some number of grams of protein, which can be figured out, and some number of grams of carb, which can be figured out. Once those numbers are figured out, you can get your own percentages, but they will NOT be anyone else's percentages. It just seems that percents and gram counting are two different ways of looking at the same issue, rather than one being relevant and one being irrelevant. If your best percentages aren't anyone else's best percentages, and if your best percentages change as your weight changes, then percentages are irrelevant. One way to figure out your best number of protein grams is from Protein Power by Drs Eades. One way to figure out your best number of carb grams is from Doctor Atkins New Diet Revolution by Dr Atkins. There are other ways, but those two give numbers that are specifically customized to your own body. The Atkins method is also experimentally determined using your own body's reactions as the guide. |
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