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Macronutrient Ratios

by (147)
Updated September 16, 2014 at 7:59 PM
Created December 13, 2012 at 5:15 AM

Hi. I have been paleo for a few weeks now. I've read varying answers on ideal ranges for macronutrient ratios. I'm a 21yo female and I work out 5-6x a week. I have been eating around 20-25% carbs, 15-20% protein, 60-65% fat. I've seen many people say they eat 0-10%, 20-40% protein. I'm wondering if I am eating too many carbs and too little protein. I feel healthier but maybe I could see faster results as far as muscle tone/fat loss goes. Does anyone have any ideas? Thanks.

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4 Answers

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2688 · December 13, 2012 at 3:12 PM

Check out http://perfecthealthdiet.com/ . Your ratios are just about right on.

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943 · December 13, 2012 at 3:41 PM

The ratios seem fine. Another way to look at it (which I prefer) is how many grams of each macronutrient you consume. I like to stay below 50g of carb, in the range of 1.5-2g/kg of protein and then all my residual intake is fat.

I keep my carbs and protein fairly restricted as I want to stay in ketosis. You dont necessarily need to go that low to see results. This was more to say that it might be easier to control what you consume in this way.

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1974 · December 13, 2012 at 11:20 AM

It sounds like you're doing awesome. I'm a 22 year old female and workout a lot too. I actually do even more carbs than you (more like 40/30/30)and I have seen fantastic results. I would stick to what you feel best on.

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2357 · December 13, 2012 at 6:25 AM

Slow and steady wins the race. A slower rate of change is less stressful on your body and encourages it to create a new homeostatic state closer to your weight loss goal. A quicker rate of loss is destabilizing, and your body will try to re-create homeostasis closer to the original set of body conditions.

Speaking of stress, strenuous workouts 5–6x/week is also stressful, and it could raise your cortisol levels, creating health problems in addition to slowing your weight loss. Consider cutting back to 4x/week with at least 2 days in between sessions of resistance training.

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