Protein, carb and fat content what is your dietary split ?

CherryAA

CherryAA

Well-Known Member
https://intensivedietarymanagement.com/how-much-protein-is-excessive/


Having switched over my diet from LFHC which ended up being circa 1200 calories 40% crabs, 30% protein and 30% fat to LCHF 60% fat, 15% carbs and 20% protein and 5% whisky as per my details below. The diet is still going fine ( 17 kg in total now) though I am now also paying a lot more attention to no nibbles and long resting periods between meals.

I have carried on reading and after coming across the above article had a bit of a think about my protein intake which I have realised must have been at least 200% and probably more than 300% of my daily requirement for most of my life ( mainly e.g. yummy fresh prawns, crab, mussels ) .

Looking at the low carb literature it seems that ideally I would be aiming for about 25g carbs, 30 g proteins and the balance fats. ie effectively 80% fat 10% carb, 10% protein.

I thought I would try this out for a couple of days and see what it felt like and how hard it is to do.

It would be very interesting to know is others had set personal goals for dietary mix, and if many of the low carbers on here get anywhere close to the 80:10:10 split.

Any enlightenment would be most welcome thanks
 
CherryAA said:
https://intensivedietarymanagement.com/how-much-protein-is-excessive/


Having switched over my diet from LFHC which ended up being circa 1200 calories 40% crabs, 30% protein and 30% fat to LCHF 60% fat, 15% carbs and 20% protein and 5% whisky as per my details below. The diet is still going fine ( 17 kg in total now) though I am now also paying a lot more attention to no nibbles and long resting periods between meals.
Click to expand...

Yummy...a seafood (not see food) diet....have you tried lobster??? :)
 
From what I have read, if you don't already have any kidney disease or kidney issues, a lot of protein won't cause any problems for your general health. However, protein in excess of what your body uses is likely to convert to glucose at some point, usually many hours after consumption - even days, so it needs to be monitored if this is a cause of raised BS levels.

Personally I eat more than the recommended amount of protein and have no kidney damage or issues, but I do think it may contribute to me running at slightly higher BS base levels (FBG and pre-meal)
 
I think it is important to get enough protein...most people do need a little less than 1 gram pro kg bodyweight , and the lowest about 0.6 gram of protein pro kg bodyweight

if being a skinny not mucular woman then maybe 0.7 gram pro kg bodyweight would be enough...

so if you weight f.x. 60 kg 30 grams would be a little too little
so it all depends a big man with heavy bones and big mucles should maybe have at least 1 gram pro kg bodyweight...

I myself is rather overweight but underneath also have strong mucles and heavy bones, I used not to be overweight at all...so I know... so my ratio is now about 80-90 grams of protein a day and I think I´ll go lower in carbs to 70 grams a day and the rest will be fats which is not much either while I am on low calories so 45 grams of fats or about that...

https://authoritynutrition.com/how-much-protein-per-day/
 
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The concept I'm trying to explore comes from a blog by Dr Jason Fung, where he suggests that if you restrict protein intake whilst on a weight loss diet, as you shrink, it will help you not to have excess skin, because the skin is primarily made up of proteins. He commented that patients who had used his fasts to lose 100lbs had not had to resort to having excess skin removed as is common with bariatric surgery.
I have about 100 lbs to lose so I am wondering if anyone has any practical experience of this phenomenon?

https://intensivedietarymanagement.com/how-much-protein-is-excessive/
 
CherryAA said:
The concept I'm trying to explore comes from a blog by Dr Jason Fung, where he suggests that if you restrict protein intake whilst on a weight loss diet, as you shrink, it will help you not to have excess skin, because the skin is primarily made up of proteins. He commented that patients who had used his fasts to lose 100lbs had not had to resort to having excess skin removed as is common with bariatric surgery.
I have about 100 lbs to lose so I am wondering if anyone has any practical experience of this phenomenon?

https://intensivedietarymanagement.com/how-much-protein-is-excessive/
Click to expand...

okay that would be a good sideeffect of not having too many proteins.... maybe better to reuse ones own from ones skin then ... untill now my loose skin is not too bad even after loosing 39 pounds
 
I do 80% fat in avocado, olive oil, mayo and nuts, 15% proteins and 5% carbs. My carbs come from above ground veggies, mainly salady things. And I have a variety of proteins. I adore lettuce wraps with protein and avocado

I eat about 30-35 G animal/fish protein per day however I do limit saturated fat and no dairy or grains. Not only do dairy and grains effect my bs but they cause fast weight gain for me.
 
Thanks Kristin,

Is there any specific reason you limit saturated fat other than the government dietary advice about saturated fats, cholesterol and heart disease ( all of which I am currently discounting as probably not entirely true) .

Have you lost weight on this regime? do you know what kind of total calories per day?
thanks
 
Hi cherry,

I don't listen to any government dietary advice what so ever.
I limit saturated fats because they raise my bs much higher and much longer than plant fats. That's the only reason. And maybe fat storage a bit. I do eat LEAN beef and lamb but burgers tend to get tricky. I also always buy grass fed meat. I don't eat dairy as it goes right to my bum. I will have a bite or two but never a part of my regular diet.

25 years ago when I started and stayed on Atkins induction plan of 20 g of carbs i lost 25 pounds fast. Since then other than losing 20 pounds before T1 diagnosis and then thankfully gained it back I have maintained my weight between 118 and 125 for most of those years. I'm 5'8 so good to lowish BMI.

About 5 years ago I was having problems with my bs creeping up and read the Rosedale Diet. He spoke of how excess protein turns to bs so I reduced protein and bs got better and I also dropped a few pounds.

I would estimated about 1200 cals a day most days.

8 ish.BF is a 1/4 avocado, a thin slice of turkey on a lettuce wrap with mustard and mayo
Lunch 3 pm is 1.5 oz protein ( rare lamb chop, lean rare steak, salmon, tuna, chicken, turkey, shrimp, or egg) 1/4 avocado, a few chopped celery, onion, scallion and radish or a little green beans, broccoli, asparagus drizzled with EVOO all mixed in a bowl.
Dinner 6:30 p. 2 oz protein either lettuce wrap or above chopped salad with 1/4 avocado.
Snacks are a FEW nuts or pumpkin seeds, a scoop of avocado or veggies dipped in a mayo based dressing / sauce.

I don't eat bacon, bacon grease, chicken skin, fatty cuts of meat, dairy, grains, starch, sugar, fruit. No lard, tallow etc. Small amounts of Kerry gold butter occasionally just because it's so good!

I have food intolerances and USED to have stomach issues until I started eating this way. Small meals and small snacks work great for me as well as my weight. I never added up the calories but I do know my meals can fit in one cup ( other than my piece of lettuce for wraps. )

Hope this helps! BTW, I fought ravenous hunger for 50 years and since I cut meal sizes back and more importantly added avocado to every meal I am rarely hungry. I now go from 8 am to 3 with just one pecan and one mac at noon without hunger. I could keep going but I need the calories so I don't lose muscle.
 
Haha. I just saw your whisky!! I love whisky but have been drinking citron vodka. Funny I used to drink red wine but it started not agreeing so switched to vodka and lost 6 pounds !! I've been hanging around 122 ever since.
 
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