Advice on Fat/Protein Ration

[Aginoth]

Hi All.

I've been low-ish carb-ing for a couple of months and have managed to lose 20lbs so far.

A friend (Not Diabetic) who is on a Keto Diet queried my Fat to Protein Ratio, and so I'm here for some advice.

Currently I am on a 1640kcal diet with 100g Carbs, 130g Protein and 80g Fat;

so my Carb/Protein/Fat ratio is 33%/41%/26%

I am about to drop to 50g Carbs at same kcals. When I do what ratio should I be looking at?

thanks all

 

[ringi]

If I recall correctly according to “The Art and Science of Low Carbohydrate Living" book (written by the two leading experts on very low carb) it should be 50% of calories from fat if you wish to lose weight and 75% once you have used up most of your own body fat. However, this is based on Very Low Carb, so fewer than 40g of carbs a day. With more carbs, you should be eating less fat, or ideally cut the carbs down more.

A good steak is about 20% fat by weight, therefore about 40% fat by calories, put a little butter on your grean veg and you get close enough to 50% fat by calories. (If you want more fat, add for example a cream and cheese source, or some olive oil on your side salad.) Normal (not low fat) minced beef etc is about the same, I often make my own burgers etc with a bit of cheese and green vag.

Personally, I have done Very Low Carb, without thinking about the calories and just buy my meat without trying to avoid fat, along with lots of olives etc. No ready meals etc. I am getting good results without trying to get a "correct" Fat to Protein Ratio, but I am not far from 50% the few times I have worked it out.

I also find coconut milk very useful for making curries (fish or chicken) that we eat with a selection of green veg.

 

[Kristin251]

I am T1 ( as of three years ago) and have been keto for 25 years.

My macros are 75-80% fat, 15% protein and 5% total carbs.

I eat 40g protein divided through the day and less than 20g carbs per day. Then I eat fat until satisfied. Mainly plant fats like an avocado a day, olive oil, mayo, olives and macadamia/ pecans. I do eat some butter / ghee and the fat that comes with my protein but I cut off all visible fat. I eat chicken thighs but not the skin and I roast without additional oil. I don’t eat wads of bacon, grease, fatty sausages etc. I don’t gob fat anywhere. Though my diet is 80% fat I would say I use normal amounts of fat.

This being said I had to LOWER my insulin doses a LOT. I do bolus for half my protein as if it were a Caen because in the absence of carbs we will turn protein into bs via gluconeogenisis

edited by mod to remove a typo that made the meaning look a bit weird.

 

[ringi]

Just one thing to add, there is increasing research showing that high levels of vegetable oil are bad for us, therefore olive oil and buffer are better options. And never keep vegetable oil hot for a long time, as it turns into trans-fats. (If you are going to eat a lot of mayo, check the type of oil it is made with.)

 

[ickihun]

Just one thing to add, there is increasing research showing that high levels of vegetable oil are bad for us, therefore olive oil and buffer are better options. And never keep vegetable oil hot for a long time, as it turns into trans-fats. (If you are going to eat a lot of mayo, check the type of oil it is made with.)

Just home with lard instead of sunflower or veg oil for family needs. When they see solid fat it looks more natural and hopefully it will be used in keeping with it's portion of healthy diet. And my low carb diet.
To lose weight on insulin I need to ensure not eating fat layered foods but healthy natural foods. Fat definitely has a place in my weight loss programme. In it's natural environment and in it's place. However I had an insight into keto on first trying lchf but low carb with careful fats works way way better for me and my thyroid.

 

[Kristin251]

Just home with lard instead of sunflower or veg oil for family needs. When they see solid fat it looks more natural and hopefully it will be used in keeping with it's portion of healthy diet. And my low carb diet.
To lose weight on insulin I need to ensure not eating fat layered foods but healthy natural foods. Fat definitely has a place in my weight loss programme. In it's natural environment and in it's place. However I had an insight into keto on first trying lchf but low carb with careful fats works way way better for me and my thyroid.

I am very particular with my fats as well. Saturated / animal fats don’t work as well for me or for my bg. I gave up mayo a few weeks ago ( but will use it sparingly on tuna until I find another way I like it ) and feel no different but I know canola is not a great fat. Since my diet is mostly fat I want it to be high octane. With keto, I don’t eat loads of food so it makes higher quality more affordable.
I rarely use oils other than olive oil either. Natural fats are always the best.

 

[Aginoth]

Thanks all, lots of advice for me to take on board