balancing carbs, protein and fat

[4ratbags]

I have been doing a lot of reading about low carb diets and I am a little confused about what constitutes as low carb. I currently eat between 100-120gr carbs per day but I am looking at trying to reduce that to about 60gr per day. Apparently if you are lowering your carbs you should be increasing your fat intake. Does anyone have any idea about what the balance of carbs, protein and fat should be in a day.

 

[Indy51]

This nutritional calculator may help: http://www.phlaunt.com/lowcarb/DietMakeupCalc.php

 

[jack412]

You need normal protein, say 60g 240 cal, with you 60 g carb is 240 cal
Tdr minus 480 = x divide by 9 = amount of grams of fat
You can eat a bit more protein the first week, lots of water and a bit more salt

 

[Brunneria]

@Indy51 's link to the phil aunt website is brilliant. There's even an explanation as to how the calculator is built.

And @Gabby22 's comment about choosing healthy carbs is correct, but unfortunately we are all different with what constitutes 'healthy'.
Some can eat bread and wheat - but it spikes my BG terribly. Same with rice, potato and sweet potato.
The best solution is to get a blood glucose monitor (if you haven't already got one), and test to see what foods are best for you. For me, healthy carbs are mainly veg and berries.

And please don't be dismayed by the amount of fat the calculator suggests. You can always work up to it, and stop when you feel satiated. Just avoid processed fats, heat treated ones and margerine. Go for olive oil, butter, coconut oil, hempseed oil, and fish oils, where possible.

My body feels better and better the lower carb I go, but we are all different, and your optimum carb level may be anywhere from 10g to 200g a day. But it won't take you long to discover it.

 

[Totto]

The way I do it is to limit carbs to 20-30 grams per day, eat lowish-normal amount of protein and fill up on fats. This time of year I eat a lot of salads with a lot of olive oil for example. I aim for 5E% carbs, 15-20E% protein and that makes my fat E% 75-80. Not that I think much about it, I eat when hungry until I am full.