What is a good diet mix of Fat/Carbs/Protein?



I have just started counting calories and the above and am trying to see how my mix is going. I have not changed the way I am eating (did that initially 3 1/2 months ago) I am just trying to see how I am currently doing with what I am eating. I will make adjustments as needed once I find out.



Monday:



Calories: 1600~

Fat: 36%

Carbs: 43%

Protein: 21%



Tuesday:



Calories: 2000~

Fat: 31%

Carbs: 45%

Protein: 25%



I am also taking a multivitamin each day and am exercising 6 days a week - 4 hard - 2 easy.



Any thoughts?



Also - I am currently using www.fitday.com to track the above, does anybody have any better sites to do the same? I am happy with www.fitday.com but am always looking for better.



Thanks!

I shoot for Fat: 30%, Carbs: 40%, Protein: 30%. I know some people prefer to shoot for more protein in exchange for less fat (but I find it hard enough to hit 30% protein without supplements or shakes).



Keeping carbs on the high end is important because they are necessary for the glycogen-glucose process. And you do need fats, esp. the good unsaturated ones. And it seems we could all use more protein.



You're in the right neighborhood; just keep an eye on that fat.

As far as the protein shakes go -



What does everybody feel about protein shakes or protein bars?



Tim

FWIW, whenever a carbohydrate is mixed with a protein in the stomach, the food rots.



I think a healthier approach is either to have a carbohydrate with veggies or have a protein with veggies.

My diet is close to 25% fat, 50% carb, and 25% protein at ~1900 calories per day. I put minimal effort towards eating foods that are low in saturated fat and simple sugars. According to my doctor, I'm getting all the essentials and doing a pretty good job of maintaining my health.







As a snack, I like them. They fill me up more than a typical breakfast or snack bar and have comparable calorie counts.



As part of a plan to "bulk up" I think they're ridiculous. If you really need more protein, it is easier and cheaper to get more skim milk and chicken breasts. Some folks tell me they can't eat chicken every day, but then they chug down the same protein mix for months. At least chicken can be made into different meals.

I found I'm performing a lot better and I seem to be building more muscle (this is just based on what I see, I haven't don't a body composition in a while) since upping my protein. I tend to shoot for 20% fat, 40% carbs, 40% protein.



In order to do this, I've had to suppliment my protein. I really find I feel a lot better in general since begining this, and I rather enjoy my protein power in soy milk as my breakfast, as well as just before and after I lift. I've tried two brands so far. The first I tried, Bioplex 100% WPI (I tried both the chocolate and berry flavors) tasted just fine in milk or soy milk, and had a composition that I really liked with no carbs and low calories. If you have a problem with artificial sweeteners though, you won't like the taste of this, I'm almost certain. Right now I'm trying Optimum Nutrition's Gold Standard in Cookies N' Cream. The taste is amazing, almost too desert-like for breakfast. This does have a few carbs, and a few more calories, but it also has more protein, so I figure it's about even.



You might want to just try switching up your percentages, and supplementing if necessary, for a week or two. You might find it makes a huge difference or none at all, and there's your answer. I think it will depend on just how much you're working out and if you're strength training at all, as to how much of a difference it really makes. At the place I buy my protein, they do sell several brands in individual serving packets, so you can try them without spending a lot of money or committing to keeping that huge tub on your kitchen counter.

Reference for this statement?

Thanks for all the feedback! I have learned some things I plan to put to use.

One reference is from this site.



Also, Harvey Diamond's Fit for Life mentions it on pages 52, 54, 58, and 181. I imagine there's a copy in your local library.



Thanks for asking

[Proper food combination goes a long way to eliminating the toxins we've built up over the years, one reason fruit and fruit juice is so, uh, "moving" when eaten after a meal.]

I use this site www.2000cal.com to count my calories and it really helps..

Is there any general guideline on how many % of fat, protein and carbs you should have. I have absolutely no idea how these numbers affect my diet (apart from fat being bad )

the % depend on your goals. fat isn't necessarily bad. it's required in a healthy diet. some people suggest up to 60% of your calories should come from fat. in any case, it's the quality of your carbs/fats that is most important.



most people over do it on the carbs and don't get enough protein. body builders break it down like this: 53% protein, 37% carbs, 10% fat.



but again, what really makes a difference is the quality. carbs should be complex (starch rather than simple sugars). fats should be healthy, unsaturated fats (the ones that are liquid at room temperature).

20-30% of your calories should come from fat (with less of 10% from saturated fat), 50-60% from carbohydrates, and about 20% from protein.







Most people are not body builders so they don't need all the extra protein. Your body only needs 1.0g/kg of protein for moderate exercise. If you are doing strenuous or endurance sports that number can go up to 1.7g/kg. A 2000 calorie diet with 20% of the calories from protein would yield 100g of protein. That's enough protein for a 100kg or 220lb man. It is a common misconception that people do not get enough protein. Unless you are a vegetarian I wouldn't worry too much about it. Instead focus on finding a variety of healthy protein sources such as lean cuts of meat, skinless poultry, fish, dry beans, eggs, low fat dairy, and nuts. Include protein in each meal.



FYI:

1oz of meat, poultry, or fish= ~7g of protein

3oz of meat, poultry, or fish resembles the size of a deck of cards or the palm of a woman's hand. This = ~21g of protein



As for fats, your best bet it fats that are high in monounsaturated fat such as olive oil, canola oil, avocados, almonds, and walnuts.



Find complex cabohydrates- read the ingredient list, the first few ingredients make up the bulk of the product. You don't want anything with refined carbohydrates. Look for a bread with 3 or more g of fiber per slice and look for a cereal with 5 or more g of fiber per serving. Eat a variety of fruits and vegetables focusing on items rich in color (superfoods= spinach broccoli, blueberries).



Remember that the people that truely succeed in weight loss learn to eat a well balanced diet with moderate portions. Once you realize that fasting, eliminating foods or food groups, and all the other crazy diets just lead to yo-yo dieting you will find success.