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Percent of macronutrients

Commented on May 29, 2014
Created May 24, 2014 at 12:36 AM

Hey all, my current diet is about 50% carb, 30% protein and 20% fat (fat and protein percentages will interchange depending on the day). I exercise almost every day so I don't want to get my carbs anywhere below 25% and my carbs are paleo sources such as sweet potatoes, bananas, etc. Overall I am trying to get a diet of about 30% carb, 20% protein and 50% fat. Suggestions for the best way to do this? (I am looking at adding avocados to my diet as well).

47cbd166d262925037bc6f9a9265eb20

(55)

on May 29, 2014
at 06:06 AM

Where do you get your olive oil ? How do you choose it ? Most of virgin or extra virgin olive oils aren't what they claim to be, you know...

F291857fa12a0291688ea994343156dc

(720)

on May 26, 2014
at 01:15 AM

Take a look at

http://eatingacademy.com/dr-peter-attia

http://eatingacademy.com/my-personal-nutrition-journey

especially

http://eatingacademy.com/how-a-low-carb-diet-affected-my-athletic-performance

before I went paleo (took me ~ 7 months to fully transition) I used to get very hungry as meal time approach.

Now that I've eliminated refined / processed carbs and get more of my calories from fat, I can go for hours w/o eating.

Adapting to burning fat improves ones metabolic flexibility.

Peter Attia is an MD but also an avid athlete and self experimenter.

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5 Answers

0
E68b21b46bdf9344fbd2f6c88085c7d8

on May 25, 2014
at 02:59 PM

@BobK thanks for the response! I was just looking for the most simplistic percentages here, but definitely understand what you're saying. My activity is usually running a few miles and weight training, and I've found that with lower than 25% of carbs I am not performing at my optimal level. I have added some fats in the form of good uncured bacon and avocado as previously stated. For my weight and exercise goals, I need about 60 grams of protein, which I can easily achieve for my desired percentages. Thanks again

F291857fa12a0291688ea994343156dc

(720)

on May 26, 2014
at 01:15 AM

Take a look at

http://eatingacademy.com/dr-peter-attia

http://eatingacademy.com/my-personal-nutrition-journey

especially

http://eatingacademy.com/how-a-low-carb-diet-affected-my-athletic-performance

before I went paleo (took me ~ 7 months to fully transition) I used to get very hungry as meal time approach.

Now that I've eliminated refined / processed carbs and get more of my calories from fat, I can go for hours w/o eating.

Adapting to burning fat improves ones metabolic flexibility.

Peter Attia is an MD but also an avid athlete and self experimenter.

0
F291857fa12a0291688ea994343156dc

(720)

on May 24, 2014
at 10:30 PM

The suggestions of wtfgod, Matt 11 & thhq are all good ways to shift away from carbs to fat. Avos are a great choice & yummy.

But, imo, focusing on C% P% & F% is simplistic a model.

In a more accurate model, protein requirements would based on lean muscle mass, activity levels (repair) & muscle building (or not) desires. Fat & carbs take care of fueling your activities.

Increasing your levels of exercise will require more fat / carbs but not an equivalent increase in protein... maybe just a bit more.

"I exercise almost every day so I don't want to get my carbs anywhere below 25%"

Do you walk for an hour? Run 10 miles? Swim for an hour?

Energy input (carbs & fats) needs to be balanced against your energy output ...unless you want to lose fat.

Energy requirements would be addressed by appropriate levels of carbs & fat; depending on how you personally handle them. Some people are very able fat burning athletes, some handle carbs well. I'm not super active so I minimize my carbs otherwise, I'll pack on the pounds.

Bottomline... get enough protein and look to balance your energy needs with fats & carbs... I like favoring fats over carbs.

0
Medium avatar

(10611)

on May 24, 2014
at 11:00 AM

Fish or seafood cooked in butter.

0
32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on May 24, 2014
at 03:37 AM

Cut 2-3 servings of starches, add 3-5 tbsp of fats. All food is better with an olive oil bath. :)

47cbd166d262925037bc6f9a9265eb20

(55)

on May 29, 2014
at 06:06 AM

Where do you get your olive oil ? How do you choose it ? Most of virgin or extra virgin olive oils aren't what they claim to be, you know...

0
7904c7276d7e48f1be887fabd263bfd9

(300)

on May 24, 2014
at 01:52 AM

Red meats, eggs, coconut oil, maybe a small amount of olive oil/nuts and ofcourse butter.

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