2

votes

Balancing fat and protein

Answered on August 19, 2014
Created January 10, 2013 at 7:29 AM

Helloo everyone,

Enjoying this website a lot, first poster. So my question is how do you balance your fat/protein intake. I discovored this awesome site yesterday http://cronometer.com/ I put in my huge breakfast http://i50.tinypic.com/30vf402.jpg

I chose my targets 15/20/65 (protein/carbs/fat) and tried to get more fat with this meal but managed only 30% target for a day, but got more than 60% of protein. (OK i chose 95% lean beef, do not know if it is ok, it was pretty conventional).

But still, later I would have salmon or fish that does not have a lot of fat too, would manage 50-60% of my target. I know this stuff is not very accurate, but you see the trend. Also - can too much protein be bad, does it help to put on some lean muscle or way too much is just not necessary?

If I eat more almonds or nuts, protein still skyrockets. I feel pretty damn good, but sometimes I got kind of tired if I am not eating for a while, especially after breakfast if I have only 3 eggs and veggies - I want to eat again in like 3 hours. And I feel kind of awkward eating like this 4 times every day and snacking to get enough calories, have to spend more too ;)

Cheers, 19 year old male with tendencies of a little bit above-average exercise levels from the tribe asking.

30fe014b1e0ea9a3de2875706ba477e6

(135)

on January 13, 2013
at 07:41 AM

So I can just use more table salt? I suppose that is how I can get more sodium (bad English).

874ff271ca3379984344d5f9f760fec3

(471)

on January 12, 2013
at 09:20 AM

Dr Attia adds 2 g of sodium normally, 4+ grams depending on physical exertion (sweat). This holds true when you are low carb and varies between individuals. Ketogenic example (under 50 g carbs daily usually) Dr. Attia fasted for 24 hours and then went on a vigorous 6 hour bike ride with excellent results. We are designed to burn fat, our bodies forget this after years of glucose surplus.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on January 10, 2013
at 04:04 PM

But he's hardly too high in protein...

30fe014b1e0ea9a3de2875706ba477e6

(135)

on January 10, 2013
at 03:50 PM

Yeah, I ate them only raw, now I am adding a little bit of olive oil. I am not aiming for any specific number, my main goals are to be full of energy and health and build some lean mass soon (when I get my requirements right), so 100-150 carbs a day will be ok for me I think. It is interesting that I feel hungry very soon if I only eat eggs and fruits, veggies in the morning, even if I use like 4 of them. So I will add some meat to feel great with 3 generally 3 meals a day to save some time.

2e777bbcd49262eb31a24f821abec6bc

(1974)

on January 10, 2013
at 01:41 PM

eating 3+ eggs a day. Do you put butter on your veggies or cook them in oil? That's an easy way to get in fat.

2e777bbcd49262eb31a24f821abec6bc

(1974)

on January 10, 2013
at 01:40 PM

I have a harder time feeling full as well when I cut my carbs. Personally I eat 100-150g a day. I have tried the low carb thing but I maintain my weight best on just a balance of the 3 macros. If you definitely feel you want to be low carb though, then you def should get your fat up. Youre right that for conventional meat you should get lean but really, if you are going low carb then I see it necessary to get grass fed since you are majorly relying on that majorly for your nutrition. And a lot f people on here view it as almost necessary to eat 3 egg yolks a day. You definitely won't go wrong

30fe014b1e0ea9a3de2875706ba477e6

(135)

on January 10, 2013
at 01:00 PM

Yeah makes sense, will check out these options, but for beef - if I have to eat conventional isn't leaner better because of all the stuff storing up in fat? Not sure if that is a real concern. Can i go wrong with eating 3+ eggs every day?

30fe014b1e0ea9a3de2875706ba477e6

(135)

on January 10, 2013
at 12:48 PM

I think I do not have that great senses and fatty foods are not just around me, so that is the problem. I know I craved bananas like crazy, soon I realized they are high in carbs and that explains it perfectly, but fatty stuff is a problem.

30fe014b1e0ea9a3de2875706ba477e6

(135)

on January 10, 2013
at 12:35 PM

So first of all I tried to get my carbs down after reading Primal Blueprint, Ultramind Solution. For a couple of weeks I have been eating only veggies, fruit, meat, fish eggs. But I still got pretty hungry after meals (low fat and calories). I wanted to eat at least 4 times a day and maybe sometimes ate around 800 g of meat a day (65 kg lean guy) :D. I might have been putting huge amounts of protein in but felt pretty hungry. So now I am looking for ways to get more fat and control protein, eat less without any point. Still looking for ways to get good fat in ...

2e777bbcd49262eb31a24f821abec6bc

(1974)

on January 10, 2013
at 12:21 PM

Making guacamole can add more fat! And get fattier beef. I eat lots of eggs and when I am really cravig fat, I scramble a few eggs and mix it with 1/4 pound of fatty ground beef. I top it with salsa or avocado.

30fe014b1e0ea9a3de2875706ba477e6

(135)

on January 10, 2013
at 11:55 AM

Uhh, yeah I just messed it up, was typing fast, thanks

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 10, 2013
at 08:07 AM

you say 15/20/65 carbs/protein/fat, but from the image it looks more like your targets are set to 20/15/65 carbs/protein/fat...just saying

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3 Answers

1
874ff271ca3379984344d5f9f760fec3

on January 10, 2013
at 10:44 AM

Too much protein is BAD. After some time, you'll probably start producing glucose with protein intake over 1.5g/kg body weight. High a1c (average blood sugar) is not preferable.

Read The Art and Science of Low Carbohydrate Living

You will need EXTRA sodium, ignore this at your own peril. Salty broth is good.

Olives, Macadamia nuts, salomi, hard cheese, and add olive oil to everything.

Don't forget to eat plenty of K2! (MK-4 and MK-7) This isn't tracked by cronometer.

On occasion make a fat shake, I use 2 oz heavy cream, 8 oz almond milk, 1-2 tbps virgin olive oil, cocoa, vanilla and Stevia as a base. Add whatever you feel like. Nuts are great if you have room for more protein.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on January 10, 2013
at 04:04 PM

But he's hardly too high in protein...

0
2e777bbcd49262eb31a24f821abec6bc

(1974)

on January 10, 2013
at 12:18 PM

Do you usually eat as much fat as you are craving or by the end of the day, do you find yourself thinking about beef or butter?

I have found that when I am not getting enough fat, I know it. I typically need about 40% fat. When I don't get enough, I crave eggs, beef, or butter. If you feel great and eat wha you are in the mood for, then you are probably fine. I like eating much fattier beef... I think it tastes better. If you go grassed then up the fat in that!

30fe014b1e0ea9a3de2875706ba477e6

(135)

on January 10, 2013
at 12:48 PM

I think I do not have that great senses and fatty foods are not just around me, so that is the problem. I know I craved bananas like crazy, soon I realized they are high in carbs and that explains it perfectly, but fatty stuff is a problem.

2e777bbcd49262eb31a24f821abec6bc

(1974)

on January 10, 2013
at 01:40 PM

I have a harder time feeling full as well when I cut my carbs. Personally I eat 100-150g a day. I have tried the low carb thing but I maintain my weight best on just a balance of the 3 macros. If you definitely feel you want to be low carb though, then you def should get your fat up. Youre right that for conventional meat you should get lean but really, if you are going low carb then I see it necessary to get grass fed since you are majorly relying on that majorly for your nutrition. And a lot f people on here view it as almost necessary to eat 3 egg yolks a day. You definitely won't go wrong

30fe014b1e0ea9a3de2875706ba477e6

(135)

on January 10, 2013
at 12:35 PM

So first of all I tried to get my carbs down after reading Primal Blueprint, Ultramind Solution. For a couple of weeks I have been eating only veggies, fruit, meat, fish eggs. But I still got pretty hungry after meals (low fat and calories). I wanted to eat at least 4 times a day and maybe sometimes ate around 800 g of meat a day (65 kg lean guy) :D. I might have been putting huge amounts of protein in but felt pretty hungry. So now I am looking for ways to get more fat and control protein, eat less without any point. Still looking for ways to get good fat in ...

30fe014b1e0ea9a3de2875706ba477e6

(135)

on January 10, 2013
at 03:50 PM

Yeah, I ate them only raw, now I am adding a little bit of olive oil. I am not aiming for any specific number, my main goals are to be full of energy and health and build some lean mass soon (when I get my requirements right), so 100-150 carbs a day will be ok for me I think. It is interesting that I feel hungry very soon if I only eat eggs and fruits, veggies in the morning, even if I use like 4 of them. So I will add some meat to feel great with 3 generally 3 meals a day to save some time.

2e777bbcd49262eb31a24f821abec6bc

(1974)

on January 10, 2013
at 01:41 PM

eating 3+ eggs a day. Do you put butter on your veggies or cook them in oil? That's an easy way to get in fat.

0
30fe014b1e0ea9a3de2875706ba477e6

(135)

on January 10, 2013
at 12:16 PM

Ohh, yeah I will try to read it, looks great from reviews and description (me being a book maniac, huge to read list already). So what I can do right now - add more nuts with higher fat/protein ration (walnuts, hazelnuts), add olives and olive oil to salad.

I always have hated salami (not sure why) and I think I am pretty allergic to cheesy stuff (casein) - I might eat clean for a longer period to check it for sure.

How much sodium do you recommend? Yesterday I tracked only about 800mg and my diet is pretty constant. So this might be a problem.

How do you get olives on low budget? Is it ok to get them canned, looking for less added stuff? Tastes pretty horrible still (bought a can a week ago).

Pretty exciting how higher fat intake this morning made me able to work hard for about 5 hours (9-14). Getting diet right can give you a lot of free time if you can get more energy/less time to eat. Ready to do some research. Sorry for so many questions :D

30fe014b1e0ea9a3de2875706ba477e6

(135)

on January 10, 2013
at 01:00 PM

Yeah makes sense, will check out these options, but for beef - if I have to eat conventional isn't leaner better because of all the stuff storing up in fat? Not sure if that is a real concern. Can i go wrong with eating 3+ eggs every day?

2e777bbcd49262eb31a24f821abec6bc

(1974)

on January 10, 2013
at 12:21 PM

Making guacamole can add more fat! And get fattier beef. I eat lots of eggs and when I am really cravig fat, I scramble a few eggs and mix it with 1/4 pound of fatty ground beef. I top it with salsa or avocado.

30fe014b1e0ea9a3de2875706ba477e6

(135)

on January 13, 2013
at 07:41 AM

So I can just use more table salt? I suppose that is how I can get more sodium (bad English).

874ff271ca3379984344d5f9f760fec3

(471)

on January 12, 2013
at 09:20 AM

Dr Attia adds 2 g of sodium normally, 4+ grams depending on physical exertion (sweat). This holds true when you are low carb and varies between individuals. Ketogenic example (under 50 g carbs daily usually) Dr. Attia fasted for 24 hours and then went on a vigorous 6 hour bike ride with excellent results. We are designed to burn fat, our bodies forget this after years of glucose surplus.

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