• Guest - w'd love to know what you think about the forum! Take the 2026 Survey »

fat and protein ratio

KayeStevenson

KayeStevenson

Well-Known Member
Messages
92
Location
UK
Type of diabetes
Reactive hypoglycemia
Treatment type
Diet only
Just a quick question. I stay under 20g carbs per day. I eat lots of eggs, cheese, oily fish, chicken and record everything I eat. Would anyone be able to suggest what a healthy fat to protein ration would be as I always seem to consume more protein than fat. Thanks
 
Hi!!
great on the carbs but I need to bolus for 50% protein as well as any carbs. So if I eat 3 oz (21g) I have to bolus for roughly 10 C. I use unlimited amounts of fat in the forms of avocado, nuts, EVOO, olives and whatever comes with my protein. I do try to keep saturated fats on the low side because they raise my BS as well as CHO but not all need to do that.
I don't really 'go by' percentages but when I figure it out it is 5% c, 15% P and 80 % fat roughly. Years ago I used myfitnesspal and it always came out this way. With lots of fat, VLC and MODERATE P I have great BS. Without enough fat BS moves quickly and I go higher and stay higher. Protein amounts are said to be .5 x your IDEAL body weight )(lean body mass) or .8 per kg of LBM.
For example I weigh 130. Lean body mass around 105 so 105 x .5 = 52 G of protein, roughly 7 oz.. That should be split equally over 3 meals so about 2.5 oz per meal. NOT a lot that is for sure but it will make a big difference in BS. I actually don't think I even eat that much. I eat no animal P for BF, 12g (1.5 oz) lunch and 3 oz dinner however I do eat veg P as well such as avocados, veggies, nuts and seeds to make up 10-15.
Ironically I would like to drop 8#'s but don't know how. I can't cut carbs any lower, or P and when I try to cut fat my BS goes up and stays up. It's a conundrum !
 
Thanks! No problem getting the right amount of carbs and protein but I'm really struggling to consume that much fat...any suggestions apart from drinking endless cups of coffee with full fat cream? ;)
 
I think it is a case of gently working up to it.
Took me ages.
But now I am there, I miss it if I can't have it.

Nuts, pate, mayo, cheese on veg, spiced oils, maybe buy slightly cheaper beef mince, with a higher fat content. Avocados are great. Streaky bacon, not back bacon...

I am currently having a coleslaw mini-obsession, and making it myself with assorted cabbage, carrot and crisp saladings, then lobbing some home made mayo on the top. Very easy to get the proportions right there - and it really doesn't take that much mayo, either.

And worth remembering that it is 80% of energy (calories) from fat, not 80% of volume from fat. I am sure you knew that already, but sometimes people get confused, and it can lead to a bit of revulsion... have to say, I wouldn't enjoy sitting down to a plate of steak and butter, unless there was a huge salad with it!
 
I went through a cole slaw obsession too! I added coriander/cumin, lime juice, cilantro, scallions and salt and a good glob of mayo and it added a nice Mexican twist.
What is streaky bacon? I just know bacon as bacon.
If I make a meal short on fat now I end up going for a handful of nuts after I eat. I seem to require a certain amount to be satisfied. Some fats are more satisfying than others. For some reason animal fat and EVOO or even butter don't satisfy me like avocado or nuts. Coconut oil is another one to use but I can't. I don't tolerate it
 
Streaky bacon
http://bacon.wikia.com/wiki/Streaky_Bacon
Back bacon
http://bacon.wikia.com/wiki/Back_Bacon
The added advantage is the streaky is cheaper! lol.

Coleslaw is just heavenly, isn't it. I had no idea how many variations and different recipes there are. I have started eating so much because I find that a good portion of raw, fibrous veg at the start of a meal makes a big difference to the rate of my bg rise and drop (slows everything down), plus it fills me up, and raw is always good, innit?
 
Thanks for the tips! I love coleslaw but unfortunately raw cabbage triggers my IBS. Will look for an alternative. Prawn cocktail with avocado for dinner tonight...btw I have so much energy today. As you said Brun I am making our packed lunches and loading the dishwasher before bed now instead of snoozing on the couch. I even woke up before the alarm clock today :p
 
B,
streaky bacon it is! That is the only one i know, I have never seen back bacon but I do use turkey bacon. I too can only eat so much raw veg like cabbage but I do push limits sometimes, hard to stop when it tastes so good. I suppose it could be lightly steamed and then chilled before adding other ingredients for easier digestion. I would think smashed steamed cauliflower would work if chilled too. Cole slaw for you is what avocado is for me. It keeps my BG from traveling all around at it' s own rate. VERY stabilizing. That is why I eat guac and celery for BF everyday.

Kaye
,I hope you enjoy your dinner. I have no problems digesting avocado even though it is so fibrous. I eat at least one a day. About 3/4 for BF and I save some for lunch, dinner or snacks but I often end up busting a new one open. I am an addict! Or should I say my BS is. Do you like macadamia nuts? They are low carb and P so won't raise BS much and a very healthy fat. I gotta have my mayo too. Do you get hungry often?
 
More suggestions: avocados squidged up with sour cream and a small dollop of tomato paste, full fat yoghurt, olives, oily fish, corned beef, creamy sauces, low carb baking (fats from nut "flour" and butter), piece or two of dark chocolate, low carb "Bounty Bars", nut butters, cheesecake, .pudding made from cream cheese and double cream whipped with coffee, cocoa, peppermint, orange, or other flavourings, home made cream of chicken, mushroom, tomato, spinach, etc soups, home made low carb icecream, flax seed.. . I also make a little bowl of "roasted" nuts with a splash of walnut oil and a sprinkle of salt & pepper in the microwave.

Robbity
 
You can use absolutely any mayo recipe you like.
If you want to make it REALLY low carb, just replace the smidge of sugar for a smidge of artificial sweetener.

If you check out you tube you can see the recipes being made.
 
Back
Top