Some concerns and questions regarding my change in macros?

Answered on August 19, 2014
Created January 30, 2011 at 6:32 PM

Well, after being low-carb for quite some time (<50 grams), I have decided to include starch, in the form of potatoes to help me gain a bit of weight and maybe help my athletic performance. I plan to make my ratios 65% fat, 15% protein and 20% carbohydrate based on a 3000 calorie diet. Calculated in grams: I would have to consume 216 grams of fat, 112 grams of protein, and 150 grams of carbohydrates.

I have a few concerns though, especially regarding the high intake of carbs with a high consumption of fat. For example I heard somewhere that high carbs with high fat can trigger higher triglycerides, is this true? Must carbs be kept very low, to keep trigs low?

If so, is this combination of 150 grams of carbs with 216 grams of fat (starch and saturated fat) potentially dangerous?

I often hear of people reducing their fat consumption when they increase carbs and it was never clear to me on why they did that. I rarely hear of people combining both fat and carbs, and it usually comes down to either fat/protein or protein/carb. Any reasons?

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3 Answers



on January 30, 2011
at 10:02 PM

The only thing I have heard is the higher carb with higher fat tends to equal more weight gain. Since a lot of people are trying to lose weight, a lot of people are wary of fat plus carbs. But if you are trying to gain weight, it is the ideal combo. Higher carb intake in general, fat or no fat, is associated with higher triglycerides. However, trigs are only a prob if you are consuming more carb than is right for you. A few potatoes probably won't do much to your trigs. Just eat healthy carbs and see how it works for you. If you didn't have high trigs before and are eating healhty and exercising, I would not personally let worry about higher trigs stop you from trying the addition of carbs. Give it a shot and see how you feel and just see what happens. If you feel good, that is the best indicator.


on January 30, 2011
at 11:16 PM

You should look into carb cycling- sync carb consumption with your workout days. Keep higher carb and higher fat meals separate. For instance, after a workout, eating a sweet potato (or whatever) plus plenty of protein but keeping fat fairly low would curtail the fat-carb combo weight gain. On rest days, eat higher fat and minimize carbs.

I think eating fat in the presence of insulin is the issue.



on January 30, 2011
at 11:14 PM

To your last question, people often reduce fat when they increase carbs, and vice versa, simply because one often displaces the other.

For example, I was Cordain-Paleo eating lean meats, lots and lots of veggies, and a few fruits and nuts. When I switched to a higher fat diet based on ruminants instead of chicken, my plant-based-carbs naturally came way down, and I feel way better (sleep better, more energy, and better post exercise recovery).

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