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Please help!! Protein/Fat/Carb Goals for Female

Answered on January 15, 2014
Created January 07, 2014 at 4:29 PM

5'4, 133lbs looking to lose ~13 pounds with diet and exercise. Recently started back in the gym lifting and some cardio.

Right now (tracking on myfitnesspal unless anyone has a better option)

1200 calories

135g protein

60g carb

47g fat

Please let me know if this is ideal or if I should up/lower anything.

Thanks!!!

Medium avatar

(624)

on January 14, 2014
at 06:18 PM

If you restrict carbs and protein, yes, a high-fat diet with plenty of non-starchy veggies and a bit of meat will help you lose weight. Exercise is important, of course.

06e61cb9f328b73e7949855269057b71

(0)

on January 09, 2014
at 01:58 AM

This is really great advice from everyone - I really wonder about all the fat and the affect it might have on my bloodwork. I had bloodwork 2 weeks ago and will be repeating in June...but I really don't want to test myself and see if my cholesterol goes sky high. Right now it's great. HDL 65, LDL 90, Trig 45.

06e61cb9f328b73e7949855269057b71

(0)

on January 08, 2014
at 08:56 PM

Awesome list - thank you so much. I think I also need to get myself into gear that maybe it is OK to eat that much fat - we've all been taught so different. Anyway, do you really think this will help me shed the last few pounds I have to go as well? I'm looking to build muscle and lean out.

Medium avatar

(624)

on January 08, 2014
at 08:03 PM

I disagree. Less protein is just fine and may in fact lead to longer, healthier life. Just ask Jaminet.

06e61cb9f328b73e7949855269057b71

(0)

on January 08, 2014
at 02:02 PM

@ChicagoAH Hynotherapy? Really?? I've heard of it, but never considered trying it. I will look into it if I find I'm not doing well down the road. The chicken thing is interesting...I have also experienced that I am not as satisfied when I eat chicken as I am when I eat fish, beef or lamb. I am trying your percentages for protein/fat/carbs.

06e61cb9f328b73e7949855269057b71

(0)

on January 08, 2014
at 02:01 PM

@Methodician Thanks! I changed the percentages on myfitnesspal, and it gives me the following for a 1200 calorie diet (I'll add some extra calories on training days

67g fat (50%)

90g protein (30%)

60g carb (20%)

I'll try this for a while and see how it works for me. I'm just having trouble understanding fat...I think. When I think of fats on paleo, I think of coconut, nuts (which I've been told to limit for fat loss), olives, avocado...any other suggestions? I've been pretty used to eating a lot more protein.

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9 Answers

0
E57c7c65c3eaab51f9ffe613fd87475f

(80)

on January 15, 2014
at 01:59 AM

I followed myfitnesspal for 6 months thinking that standard was the key to weight loss. Loss is correct. I lost my monthly gift, and caused metabolic damage on my system. Now experiencing weight gain from adding back carbs I should have been eating more of. Follow IIFYM calculator. It seems to work for most people. Just eat primal foods!

0
06e61cb9f328b73e7949855269057b71

on January 09, 2014
at 01:59 AM

This is really great advice from everyone - I really wonder about all the fat and the affect it might have on my bloodwork. I had bloodwork 2 weeks ago and will be repeating in June...but I really don't want to test myself and see if my cholesterol goes sky high. Right now it's great. HDL 65, LDL 90, Trig 45.

0
E2e2cb319f584f3691d5e6866e48392e

on January 08, 2014
at 09:54 PM

I have always been able to do the two week/15 lb weight loss by eating the South Beach style diet - it's not paleo, but if I cut out ALL breads (even paleo versions) and potatoes and rice and ALL sugars and ALL alcohol (turns directly to sugar) and eat primarily veggies (I like a lot of zucchini and cabbage - low carb and filling) and eggs with some cheeses, yogurt and meats for protein (just for the 2 weeks) then I lose the weight fast. It's not glamorous, it's not that fun, but it works. I get hungry a lot, I eat often and don't count calories, and it works.

But it's not paleo, to be a strict paleo you cut out the dairy, my body can't tolerate milk, but cheese and yogurt are ok for me. I personally am probably never going to part with cheese, as life would then no longer be worth living! South Beach would have you eat all low fat or non-fat dairy. My body runs WAY better on a lot of healthy fats - so I only buy full fat, grass fed dairy now. But since I have been doing Paleo and discovered Bullet Proof coffee (or some variation of it) I can literally go almost all day without eating. Maybe this isn't a desirable goal, but it sure is convenient for a busy single mom lifestyle! I think the reason the Bullet Proof coffee works is because it is loaded with fat. Also, it now takes me HOURS to polish off my morning coffee, and not 20 min like before. BTW - for me just eating a tablespoon of coconut oil gives me the same effects as 2 cups of coffee for energy and focus.

Bullet Proof Coffee: http://www.bulletproofexec.com/category/coffee-2/ I make mine with the beans I have on hand, 1 lg tablespoon of regular high quality coconut oil, 1 tbspn of Kerry Gold grassfed unsalted butter and a healthy scoop of Trader Joe's full fat Coconut cream (which I love so much I can eat it straight out of the can).

For weight loss, I make a lot of bone broth vegetable soups in my Vitamix and try to fill up on salads and sometimes chili or other paleo friendly meat dish. Bone broth is especially good when you are dieting because it gets you lots of vitamins and minerals. Added bonus: it usually will kick out a cold if I feel one coming on.

0
Medium avatar

on January 08, 2014
at 07:58 PM

Can't fit this into a comment but it's in response to your search for good fat sources.

I had a hard time at first getting my fat up too. It's funny really because so many people out there struggle to limit the stuff!

Here are some of my go-to sources:

-BUTTER (kerrygold FTW) is one of the best sources because it's low in PUFA and has healthy mix of saturated and monounsaturated.

-egg yolk - super nutritious and very fatty (I usually eat about half the whites, or none. Wasteful but whatever)

-macadamia nuts are the only nuts I really eat any more. I usually limit myself to 4-8 nuts (a small handful) at a time. This is my go-to snack.

-dark chocolate (80% or more cocoa): my other go-to snack. Can't eat too much of it but most of the calories are from fat and it's actually quite nutritious.

-Avocado is great but (like egg yolk) has a lot of omega 6

-olive oil, usually cold in home made dressings. It's SO easy to make your own dressing.

-coconut cream/milk (the kind in a can) is great in healthy paleo smoothies. Of course, there's also coconut oil.

-I recently purchased some pastured beef tallow from a website and it's excellent for high temperature cooking but quickly gets chunky as it cools, so eat it hot!

-Full fat cheeses if you do dairy...

-Never underestimate the wonders of bacon.

Hope that helps. I feel so much better when most of my calories come from fat. It's a real challenge to get it past about 50%, but easy to get there. I feel best around 55-65% fat and my hunger levels go way down. I've had 80% fat days that made me feel a little off.

06e61cb9f328b73e7949855269057b71

(0)

on January 08, 2014
at 08:56 PM

Awesome list - thank you so much. I think I also need to get myself into gear that maybe it is OK to eat that much fat - we've all been taught so different. Anyway, do you really think this will help me shed the last few pounds I have to go as well? I'm looking to build muscle and lean out.

0
32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on January 08, 2014
at 02:46 PM

You're following conventional outdated dieting advise. 1200 calories is too little for most anybody even when dieting. Your TDEE (total calories you burn daily) is probably closer to 1850 calories, your BMR (calories to simply exist in a coma) closer to 1300 calories. You're undereating your BMR which is starvation, pure and simple. And with 15 pounds to lose, you're really too close to your goal to be so aggressive in your weight loss - 1/2 pound per week by diet alone is the most you can easily do. So that's a budget of 1600 calories is more appropriate.

Macro-wise: you;re doing 45% protein, 20% carbohydrate, 35% fat. Way too much protein. You're also having to use much of that protein for energy, and metabolizing protein for energy is not efficient. Protein is "expensive" so it's really a waste to use it for energy. You don't need to exceed about 25% calories by protein generally - so in a 1600 calorie budget that's 100 grams protein. Reduce the protein by increasing mostly the fat fraction in your diet. 20% carbohydrate is ok, but if you're training much, that may be low, inching that up to 25-30% carbohydrate might be better.

0
Medium avatar

on January 08, 2014
at 02:17 PM

My PT told me to eat the amount of protein that you want your weight to be, so for me i'm trying to maintain my 112lb so i eat on average 112g protein a day, so for you it would be 120g(133lb-13 you want to lose)

Medium avatar

(624)

on January 08, 2014
at 08:03 PM

I disagree. Less protein is just fine and may in fact lead to longer, healthier life. Just ask Jaminet.

0
Medium avatar

on January 08, 2014
at 02:12 PM

Recommend doing a percent body fat check (with calipers) which will help you determine your lean body mass and ideally consume 0.7-1.0 grams of protein per lean body (muscle weight) weight and NOT by total body weight; adjust macro-nutrient parameters to suit you (log data on a journal and track data to find your optimum macro nutrient paleo nutrition parameters). BTW...the closer you are to your ideal body mass the harder it gets to get lean (%body fat) this is due to your specific hormones, epigenetics (gene expression) etc :)

http://www.free-online-calculator-use.com/body-composition-calculator.html

0
44e6b3d2c13ec8b5ed234f9637da4aec

on January 07, 2014
at 11:52 PM

If you're lifting, I would up your cals around 100-200/day or do some re-feeds on lifting days and eat 1,200 on your off days. I agree that your protein is a bit too high. Try aiming for 50-70% fat, 15-20% carbs and the rest protein, stick with it for a couple weeks, and see you how you feel. Don't weigh yourself every day - just eat clean (no sugar... I find this to be my biggest help in losing weight or preventing weight creep).

Honestly, I find eating chicken breasts make me hungrier (could be the conversion of protein to glucose... I don't know) and I do best slowly working my way into an IF regimen for 5 days out of the week and allow weekends to be a little more relaxed w/ meal times/eating periods/allowance for snacks.

On a side note, hypnotherapy SERIOUSLY helped me nix my snack habit. If it's a placebo effect, whatever, it saves me extra money and dishes :)

06e61cb9f328b73e7949855269057b71

(0)

on January 08, 2014
at 02:02 PM

@ChicagoAH Hynotherapy? Really?? I've heard of it, but never considered trying it. I will look into it if I find I'm not doing well down the road. The chicken thing is interesting...I have also experienced that I am not as satisfied when I eat chicken as I am when I eat fish, beef or lamb. I am trying your percentages for protein/fat/carbs.

0
Medium avatar

on January 07, 2014
at 11:24 PM

I hate to beat the old drum but you need more fat.

Also less protein. All that protein could lead to problems way down the road.

And you gotta figure the carb thing for yourself - could be anywhere between 20-150 grams depending on your n=1 and activity level.

I would typically shoot for more than half your calories from fat and less than 20% from protein. Again, you gotta figure out the carb/fat balance for yourself but for weight loss, less carb and more fat is the motto.

06e61cb9f328b73e7949855269057b71

(0)

on January 08, 2014
at 02:01 PM

@Methodician Thanks! I changed the percentages on myfitnesspal, and it gives me the following for a 1200 calorie diet (I'll add some extra calories on training days

67g fat (50%)

90g protein (30%)

60g carb (20%)

I'll try this for a while and see how it works for me. I'm just having trouble understanding fat...I think. When I think of fats on paleo, I think of coconut, nuts (which I've been told to limit for fat loss), olives, avocado...any other suggestions? I've been pretty used to eating a lot more protein.

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