I am on low carb >30 grams a day in order to make my body burn fat efficiently. I'm trying to lose 15 pounds, and have heard being aware of calories and being low carb makes for the best weight loss situation, but I've also heard though that too much protein can be converted into glucose just like carbs, and it's better to have more fat. I'm not a huge fan of having avocado everyday because I get sick of them easily, and I'm keeping nuts for a maintenance phase, so I'm not sure if my ratios are good. How much protein and fat should I be shooting for every day? Here is an example of my day:
Breakfast: 2 Eggs with a grass fed ground beef patty (1/4 a lb) and some spinach with small spoon of butter (probs half a T)
(I don't eat lunch, but have an early dinner)
Dinner: A bed of kale with a T of butter with ground beef, or some kelp noodles with ground beef and marinara sauce, or a meat veggie soup, or a steak salad, or chicken and a salad are typical options.
Do my protein to fat ratios look good? 5'1 131 lbs, looking to lose 15 pounds again
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I've found that for super-active or those who really enjoy lifting heavy seem to prefer higher protein. That doesn't mean to eat low fat necessary, but I've seen better results in cycling carbs and fat based on energy needs and keeping protein pretty high. Around 35-40%, which for most males is going to put them in a near-200 grams/day range. Some will say that is sky high. Others probably eat more. It's N=1. I've also found that if I just go hog wild with fat, and it's very easy with butter, coconut oil, almond butter, nuts, etc...I tend to gain some fat.
Depends on your goals though. It really does.
I used to follow the 1-2g per pound of bodyweight RELIGIOUSLY for fear of losing muscle. I now consume much less with the majority of my caloric intake coming from fat. The biggest indicator of how your ratios look is to some n=1 and see what happens. Don't look at the scale, would you rather weigh 115 lbs with 25% bodyfat or 131 lbs with 15%? The scale only measures your relationship to gravity, not your relationship to health and how you look.
As an added note, the diet information alone isn't enough. How are you sleeping? What does your exercise look like?
1 - Adding extra fat beyond a sort of reasonable minimum needed to stop things from being dry and to help make sure you are absorbing vitamins and minerals will just slow down weight loss.
2 - Protein is more satiating then fat, for me anyway, and is usable as both fuel and building blocks. In general I opt to err on the side protein/meat rather than added fat.
3 - Adding back some starch either post work out or in the evening really helped my sleep and quality of life. I think it did slow down my weight loss a bit but not by a huge amount. Not enough to make me think of getting rid of all starchy carbs again.