Fat to carb to Protein ratio?

[Liza91]

Hey guys! I was just wondering what is a good fat to carb to protein ratio?  I am relatively new to Fitbit ( only have had mine 24 days or so). But I have been on a low carb diet for 51 days and I have lost 21.2 pounds so far but I have been noticing over the last couple days that my carb to fat to protein ratios are leveling out (Like the last three days for example they have been around 32% carb 35% Fat and 32% Protein) and that my weight loss has been slowing down. I was wondering is anyone had some tips to help if my ratios are off or if they were good??

[Cardio4Cupcakes]

I don't have any personal experience with low-carb diets myself, but it seems like when people go low-carb, they go ALL in and reduce their macros to like, 10% of their daily intake and eat about 60-70% fat. Maybe you need to reduce the amount of carbs even more.

[Heybales]

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@Liza91 wrote:

Hey guys! I was just wondering what is a good fat to carb to protein ratio?  I am relatively new to Fitbit ( only have had mine 24 days or so). But I have been on a low carb diet for 51 days and I have lost 21.2 pounds so far but I have been noticing over the last couple days that my carb to fat to protein ratios are leveling out (Like the last three days for example they have been around 32% carb 35% Fat and 32% Protein) and that my weight loss has been slowing down. I was wondering is anyone had some tips to help if my ratios are off or if they were good??

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The recommended minimums are by grams, not %.

So protein first, minimum 0.82 grams per lb of bodyweight.

Fat at 0.35 grams per lb of bodyweight.

Carbs get the rest.

Your weight loss should slow down as you have less to lose.

Now, it would be best if you made that choice personally by wisely selecting a reasonable goal.

Because if you don't, your body is going to force it on you anyway, and when that happens exercise isn't as effective, body is under stress, and you'll usually lose less than you could making a wise choice.

Great weight loss so far, also as you have less to lose, the margin for error is less - you weighing your foods - calories is per weight, not volume, so measuring is inaccurate, sometimes greatly.

How much left to go?

[Liza91]

Thanks. Has of right now I have about 35 lbs. left to go but I'm not really placing myself on a super restrictive deadline (the deadline is for June next year).. I just am trying to lose the weight in a healthy time frame and a healthy way.. I have found that this low carb diet is a major help towards my goal. Its probably because prior to this I never really weighed or measured any of my food intake.. So now I am trying to reset all my habits... Which is extremely difficult. I think I will try to attempt the extremely low carb for a couple of days to see if that is even possible..

[Heybales]

That should cause some good water weight loss, as you'll be storing less carbs with attached water.

Careful of intense exercise that requires carbs though, your muscles will be low then.

And know when you eat more carbs, your body will store them again, with water. Fast water weight gain.

But since that is LBM, that means increased metabolism too.