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Diabetes Discussion
Type 2 Diabetes
About meal plan (% of carbs, fat, and protein)
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<blockquote data-quote="pianoman" data-source="post: 223099" data-attributes="member: 35747"><p>If you want to go strictly by the numbers then start with the following: </p><p>Fat: 1 gram = 9 calories</p><p>Protein: 1 gram = 4 calories</p><p>Carbohydrates: 1 gram = 4 calories</p><p></p><p><em>These are not exact (there are decimal places floating around) but then I don't see this as an exact science anyway and I also try to focus on the quality of what I eat at least as much as the quantity -- for example, 50g of carbs from a soft drink has a much more dramatic impact on my BGs than 50g of carbs from broccoli -- and I prefer to eat real whole food rather than focus on macronutrients. Real food I find, is more satisfying and I am now able to trust my body to tell me when I have eaten enough -- remember that nourishment is not just about energy (calories).</em></p><p></p><p>But given that you want 1,200 calories per day, with Protein fixed at 45g or 180 calories (45 X 4) and Carbs at no more than 90g or 360 calories (90 X 4) then that leaves a minimum of 660 calories from Fat (1,200 - 180 - 360) or 73g (660 / 9).</p><p></p><p>If you eat fewer Carbs then the amount of Fat goes up a corresponding amount -- with each 10g of Carbs (40 calories) being the equivalent energy of 4.5g Fat.</p><p></p><p>My maths are not good enough to give the exact percentages of energy per macronutrient but that would be described as low-carb/high-fat (or LCHF as they say in Sweden) with around 55-60% of the energy from Fat.</p><p></p><p>Good Luck <img src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" class="smilie smilie--sprite smilie--sprite8" alt=":D" title="Big Grin :D" loading="lazy" data-shortname=":D" /></p></blockquote><p></p>
[QUOTE="pianoman, post: 223099, member: 35747"] If you want to go strictly by the numbers then start with the following: Fat: 1 gram = 9 calories Protein: 1 gram = 4 calories Carbohydrates: 1 gram = 4 calories [i]These are not exact (there are decimal places floating around) but then I don't see this as an exact science anyway and I also try to focus on the quality of what I eat at least as much as the quantity -- for example, 50g of carbs from a soft drink has a much more dramatic impact on my BGs than 50g of carbs from broccoli -- and I prefer to eat real whole food rather than focus on macronutrients. Real food I find, is more satisfying and I am now able to trust my body to tell me when I have eaten enough -- remember that nourishment is not just about energy (calories).[/i] But given that you want 1,200 calories per day, with Protein fixed at 45g or 180 calories (45 X 4) and Carbs at no more than 90g or 360 calories (90 X 4) then that leaves a minimum of 660 calories from Fat (1,200 - 180 - 360) or 73g (660 / 9). If you eat fewer Carbs then the amount of Fat goes up a corresponding amount -- with each 10g of Carbs (40 calories) being the equivalent energy of 4.5g Fat. My maths are not good enough to give the exact percentages of energy per macronutrient but that would be described as low-carb/high-fat (or LCHF as they say in Sweden) with around 55-60% of the energy from Fat. Good Luck :D [/QUOTE]
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About meal plan (% of carbs, fat, and protein)
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