Food Ratios

[mosse33]

Hi
I'm a bit confused on food ratios with carbs being low which macro do I replace it with fat or protein

 

[Inka]

I wouldn’t bother too much about ratios. Concentrate on healthy lower carb meals with plenty of non-carby veg @mosse33

 

[mosse33]

I wouldn’t bother too much about ratios. Concentrate on healthy lower carb meals with plenty of non-carby veg @mosse33

I've read that protein intake should be around 1grm per goal body weight so was a little worried about the high fat intake

 

[Inka]

I've read that protein intake should be around 1grm per goal body weight so was a little worried about the high fat intake

Protein need can vary, depending on the circumstances. It doesn’t always have to be 1g per kg. I can’t remember the exact range but it’s something like from 0.8 to 1.6 per kg.

 

[Martin.A]

Protein need can vary, depending on the circumstances. It doesn’t always have to be 1g per kg. I can’t remember the exact range but it’s something like from 0.8 to 1.6 per kg.

Agree, and I did a lot of digging around on this in the early days and couldn't find much of a consensus but one thing I did come across, in more than one place, is 0.8g per kilo of body weight if you're generally inactive, 1.2g if you're reasonably active and 2.2g if you're very active. I'm 70kg and reasonably active so my target is 84g per day.

It's also worth noting that overdoing protein can be bad for kidney health, especially for anyone with CKD.

@mosse33 - it's saturated fat that's bad and the RDA is 30g for men and 20g for women. I've never seen an RDA for unsaturated fats (the 'good' fats).

 

[mosse33]

Agree, and I did a lot of digging around on this in the early days and couldn't find much of a consensus but one thing I did come across, in more than one place, is 0.8g per kilo of body weight if you're generally inactive, 1.2g if you're reasonably active and 2.2g if you're very active. I'm 70kg and reasonably active so my target is 84g per day.

It's also worth noting that overdoing protein can be bad for kidney health, especially for anyone with CKD.

@mosse33 - it's saturated fat that's bad and the RDA is 30g for men and 20g for women. I've never seen an RDA for unsaturated fats (the 'good' fats).

So fat from meat butter olive oil r ok

 

[Martin.A]

So fat from meat butter olive oil r ok

In the absence of carbs a diet based around meat, fish, eggs, cheese and dairy is fine, and olive oil is a much healthier option than vegetable oils. After all, if you cut back on carbs the only alternative sources of nutrition are fat and protein.

If you want to keep track of your fat intake, split between saturated and unsaturated, you'll find the information in the nutrition panel on product packaging or, for loose product, on supermarket websites where you go to place online orders.