Posts
by Sally Hughes
Founder Planet Shark Fitness
Certified in Fitness Training and Nutrition
No matter how many health and fitness professionals you ask and for every article you read, you'll get a different opinion as to the best ratio of carbs, protein and fats for weight loss. For instance, while the USDA guidelines for these macro-nutrients are 45-55% carbs, 10-35% protein and 20-30% fat, many bodybuilders recommend intakes of at least 1 gram of protein per pound of body weight and adhere to relatively low carb, low fat diets. Weight Watchers, on the other hand, whose program is based upon 'points' (as opposed to counting percentages), nonetheless agrees with the USDA according to their web site.
If you'd finally like end the confusion about about the best ratio of carbs, protein and fats for your specific needs, then read on - as understanding macro-nutrient consumption will help you design a nutritional program based upon your unique dietary requirements and goals.
To this end, it's vital to take note of the primary roles protein, fats and carbs play in your overall well-being as well as their best sources:
Protein
Protein is not only the building block of muscle that contributes to overall cellular function, it's an important building material for your blood, skin, hair, and nails. Lean meats, dairy, eggs, beans, edamame, and nuts are all excellent ways to get your protein game on.
Fats
Fats form the structure of your cell membranes, regulate metabolism, help maintain healthy skin and hair, and provide energy during low intensity activity. While saturated fats should be limited, healthy fats you should embrace include olive oil, avocados, seeds and nuts.
Carbohydrates
Providing energy for physical activity (plus your brain, central nervous system and red blood cells!) is the main function of carbs. That they're also the priming mechanism for your metabolism to burn fat is an added bonus. Whole grains such as barley, quinoa, bulgur, and oats are carbohydrate rock stars as are legumes, sweet potatoes and other root vegetables.
Now that you have a better sense of how protein, fats and carbs affect your body, it's of equal importance to understand how they work together:
“Protein, fats, and carbs work with each other to promote a greater sensation of satisfaction,” explains New York City–based nutritionist Bonnie Taub- Dix, R.D., author of Read It Before You Eat It. “When you skimp on one group like protein, you tend to compensate by overeating something else you don’t need any more of like additional carbs or fat.”
Getting back to the question, 'What is the best ratio of carbs, protein and fats for weight loss?'
Because we all have unique dietary needs that change over time, you must develop a nutritional ratio that works for you - and most of all - is one that you can live with in the long-term. The key is finding your 'individual balance' that supports your specific needs, activity level, weight loss goals, overall health, et al. While you can certainly enhance your macro-nutrient ratios by consuming high-quality foods (such as those listed above), designing a well-rounded nutritional plan is the key to weight loss.
Therefore, what I recommend is this: Stop questioning - much less counting! - every single gram of carbs, protein and fats and eat to feel satisfied plus get all your nutrients. As a bonus tip, try consuming most of your carbs in the morning and around your workouts and eat a little lean slow digesting protein right before bed. The carbs will fuel your daily activities and the late-night protein will fuel your muscles while you sleep.
As always, I welcome your questions and comments and thank you for reading my blog.
Yours in fitness and health,
Sally
Planet Shark Fitness
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