Low carb/ sugar %

[Grannie75]

I have a Garmin step counting thingy that connects to a My Fitness app. In this app it asks me to enter the % of carb to fat to protein, the total should add up to 100. What is the rough % of each that I should enter ( I am on the low carb/ sugar diet, very overweight 106kg and pre diabetic with a blood test of 45) The app keeps a check on the amount of each that I am eating and as long as I put in the correct % ratios it will help me keep an eye on my carb intake
Any advice will be very appreciated

 

[Bluetit1802]

I never used the app. I used the website. On the website you can play about with these numbers by entering the grams of each rather than the percentage. It then works out the percentage for you, and you can alter and play around until you are happy. So your first task is to decide how many grams of carbs you want as a target.

 

[Freema]

I have a Garmin step counting thingy that connects to a My Fitness app. In this app it asks me to enter the % of carb to fat to protein, the total should add up to 100. What is the rough % of each that I should enter ( I am on the low carb/ sugar diet, very overweight 106kg and pre diabetic with a blood test of 45) The app keeps a check on the amount of each that I am eating and as long as I put in the correct % ratios it will help me keep an eye on my carb intake
Any advice will be very appreciated

I use lifesum and have divided it into these 3 numbers :

carbs : 80 grams
proteins : 83 grams
fats : 39 grams

but that is a 1000 calorie diet though, and I am lossing about 2 pounds a week sometimes less.
on my excercise days I count calories in the fitness center and eat more like if I burn 1800 calories , I eat in total maybe 2500 calories that day sometimes a bit more mostly a bit less but never more that I have burned of plus 1000 calories ( which is my ground diet )

if you are on a 1500 calorie diet

carbs : 90 grams
proteins : 92grams
fats : 70 grams


but remember this also an individual plan and people do differ, if you do excercise you ill find out if you can get low, id you do get low on heavy excercise then it is maybe a good idea to eat like something with 5-7 grams of carbs right before excercising, just not make it an excuse to add more and more carbs just because of temptations

I am now 81kg used to be 112, 8 kg in late june 2016 .. if you keep focus you´ll Loose , and in between there will be a few weeks plateauing, but just keep focus and meal plan and you´ll be great

 

[Grannie75]

Many thanks for your advice. Are these levels for the LCHF diet? I read somewhere on this forum ( but can't find it again now) that carbs should be kept at 50g or less. I am using the 900 to 1200 cal as a guidance but am not really counting cals, just watching the carbs, fat and protein. Sometimes I only use 800 cals and my app throws a wobbly !!! On My Fitness app I only get the choice of entering in % unless I upgrade to Premium which I don't want to do at the moment, so I have to make sure all the % are adding up to 100 which I am unsure about.

 

[Bluetit1802]

When I was using it (2 to 3 years ago) my goals were
Carbs 46g. (10%)
Protein 93g (20%)
Fats 144g (70%)

You can have any target you like for carbs - your meter is the only way to know how many you can have. There is no upper or lower limit set in stone. We each have our own personal thresholds over which we can't go if we want control. Eat to your meter!

As you can see, my carbs at that time were 46g. This didn't produce BS levels as low as I wanted, so I reduced them to 30g and that was perfect. Of course I had to increase the fats and protein accordingly.

I haven't used MFP since that time because I was fed up with all the inaccurate nutrient amounts being recorded.

 

[Grannie75]

When I was using it (2 to 3 years ago) my goals were
Carbs 46g. (10%)
Protein 93g (20%)
Fats 144g (70%)

You can have any target you like for carbs - your meter is the only way to know how many you can have. There is no upper or lower limit set in stone. We each have our own personal thresholds over which we can't go if we want control. Eat to your meter!

As you can see, my carbs at that time were 46g. This didn't produce BS levels as low as I wanted, so I reduced them to 30g and that was perfect. Of course I had to increase the fats and protein accordingly.

I haven't used MFP since that time because I was fed up with all the inaccurate nutrient amounts being recorded.

Many thanks
It gives me a starting point that I can tweak as I go along, I just had no idea where to begin before. I was advised that I didn't need to test by my Dr. so I have been in the dark a little however I ordered a Code Free meter today so should be able to keep a better check in a few days time.
Thank you for your help, the assistance offered on this forum is amazing especially when newly diagnosed.

 

[Bluetit1802]

Many thanks
It gives me a starting point that I can tweak as I go along, I just had no idea where to begin before. I was advised that I didn't need to test by my Dr. so I have been in the dark a little however I ordered a Code Free meter today so should be able to keep a better check in a few days time.
Thank you for your help, the assistance offered on this forum is amazing especially when newly diagnosed.

One tip I should have mentioned is that it is better to enter the carbs first, then the protein, and make up all the rest with fats, however much this may be.

 

[Robbity]

Be aware too that we apparently have a basic protein requirement (based on our "ideal" size/weight) which is needed to maintain and repair our bodies. Too much protein can be turned into glucose as well as carbs. So choose your carbs, add your essential protein requirement, and make up the difference with fats. Basically you just need to balance out carbs and fat, more of one means less of the other to make up your 100%.

You shouldn't really need to worry about calories if you eat a low carb diet - I lost all my initial weight without counting a single one.

Robbity