Does anyone know what a good percentage ratio should be for:
Fats? % per day
Protein? % per day
Carbs? % per day
With a calorie limit of 1900 calories per day?
To lose weight moderately ( 1.5 lbs per week ) for a 49 year old female, 5'6" weighing 200 lbs?
Hi WebMistress
We have a few posts about LCHF, which are here:
healthunlocked.com/healthye...
I haven't looked at them to see if anyone mentions what you are asking, but I know that Rignold is a 'Keto Star' - not seen him around for a while though - but tagging him incase he is still here.
I think there was an article about LCHF that I saw, and if I find it, I'll link to it for you - as I believe it did suggest macros in it.
I don't eat that way myself, I do eat moderate healthy fats, much like the Mediterranean style of eating I think - although I find it hard to label myself.
Anyway, I am digressing - I'll see if I can find that article for you.
Zest 
Once I get my A1C numbers down, I would like to be more like the Mediterranean diet. Because Mmmmm pastas and breads..... yum. hahaha but for now I can't, and I'm okay with that.
The A1c is the result of 3-4 months to say what your blood sugars have been over a certain period of time.
Back again with the article, which I hope might be helpful to you:
healthline.com/nutrition/lc...
There is also a LCHF forum here in Healthunlocked, so you could also query there. Hope you're finding your way around the forums - there's so many around.
Zest
Thanks! I am going to look around a bit more. I kinda like this forum the best. But I will branch out based on the topic.
Excellent, I hope you'll enjoy participating here. Enjoy your look around too.
There is a low carb high fat section to the site, you may be able to find more information on the best ratio there.
The thing with carbs is that everyone is a bit different, and for one person's body 30% will be low, while someone else would need to cut to 20%, so you may need to play around a bit before you find what works for you anyway
WebMistress
If you are weighing 200 lbs, there is no need to count calories. You should eat as per your satiety. I understand that you already take care of the food selection as per the requirements of your blood sugar response.
1. Net Carb: Limit to 25 gm in the beginning few weeks. Once keto ( Fat ) adapted you may increase carb little bit (optional).
2. As such you can consume protein and healthy fat as per satiety. It is highly unlikely that you will overeat on a well designed LCHF diet. As you are meat eater, choose fatty cuts of meats. Usually equal amount( in gms) of fat and protein is good. For example, Ribeye steaks have 20 % fat 20% protein, Ground beef has many varieties go for one with 20 % fat, chicken thighs with skin-on are also good. If you choose lean cuts, then make sure to add healthy fat to them suitably.
3. If you feel comfortable with numbers, please note that there is not a single recommendation. It depends on the person. In my opinion, you should have about 60- 75 gm protein per day based on your desired body weight of 150 lbs (my assumption). Rest can be fat.
4. Do not go for percentage that will keep changing with time. Do not force yourself to eat too much fat also. The idea is to eat enough fat for satiety and start ketosis and balanced fat should be coming from stored body fat. My guess is you may be consuming max. 1500 - 1600 calories before you feel full.
I would suggest- go ahead without counting and see the results for few weeks. I am hopeful it would work.
Good advice from Praveen there.
Counting things is not really necessary because lchf works partly by handing back control to your appetite. When you drastically cut carbs, it will figure out all by itself how much protein and fat and calories you need. Trying to meter things into your body just doesn't work, and in the case of lchf it can actually sabotage your results if you attempt a specific calorie target.
I would disagree slightly with Praveen on the "too much fat" issue, in that when you first begin you will have a massive psychological bias against dietary fat, which means you are far more likely to under-eat fat than over-eat. You may even feel overwhelming guilt at violating "healthy" eating guidelines. You will therefore have to make a conscious effort to reintroduce fat. After a few weeks, you should be able to rely on your appetite as a guide. I've been doing an experiment on myself lately; i've found that if you force yourself to eat too much fat, you tend to eat fewer veg, so that might be a useful heuristic for you. Most of a lchf plate should be veg, with some fats added somewhere.
Have a look at dietdoctor and just follow the visual guides, which show you what to eat and what to avoid. Lchf is much simpler than mainstream nutrition lore. "There's an app for that" really doesn't apply here.
How much sugar do you eat every day? 🚦
Reducing with insulin resistance.
Increase calories after diet for weight maintenance
