Weight Loss diet: Low Carbs, medium protein and high fat?

[jg42058p]

Hey

I'm looking to LOSE WEIGHT, and decrease body fat.

If I loose muscle, then whatever - I'll be satisfied with a little bit of strength.

I weigh 240lbs, am probably around 25% body fat..

Would like to loose 60lbs of body fat..

I was thinking of 40% protein, 40% fat and 20% carbs on a 2000 calorie diet
The fat I would be taking in would come from vegtable oil, such as grapeseed oil, the type I use for my italian salad dressing

Is this diet: 40% protein, 40% fat and 20% carbs good for weight loss? (with exercise, ofcourse)

[Critical Mass]

High protein,medium fat,low carbs.

[chubbsub]

if you're looking to drop 60lbs, you might be better off focusing on keeping your feeding times frequent and consistent before worrying about anything else....

eating a lot of fat, IMO, is better once you're much lower in bodyfat.....right now, a diet with solid sources of complex carbs and veggies, low-medium fat and relatively high protein may be a better option....

[Klimax]

Hey

I'm looking to LOSE WEIGHT, and decrease body fat.

If I loose muscle, then whatever - I'll be satisfied with a little bit of strength.

I weigh 240lbs, am probably around 25% body fat..

Would like to loose 60lbs of body fat..

I was thinking of 40% protein, 40% fat and 20% carbs on a 2000 calorie diet
The fat I would be taking in would come from vegtable oil, such as grapeseed oil, the type I use for my italian salad dressing

Is this diet: 40% protein, 40% fat and 20% carbs good for weight loss? (with exercise, ofcourse)

Without knowing tdee it's difficult to say.
Food choices and timing are also very important.

[jg42058p]

what is tdee?

How does 40% protein, 40% fats (vegetable fats) and 20% carbs sound?

I've heard having a low calorie (2000/day) with higher fat (healthy fat), lower carbs and higher protein would help with fat loss?

What do you guys think about 40% fat 40% protein 20% carbs?

[Critical Mass]

I think 60,20,20 is better. 60% prot.

[Klimax]

With a 60 20 20 you won't have the same protein sparing like a keto or a lowcarb, where fat not pro are your energy source.

[Critical Mass]

40,40,20 is good. Keto diet looks really hard to do for extended lenghts. I rather do higher karbs and kardio. But ingeneral when you want to loose weight you cut karbs first. Eat healty fats. Vegetable fat is good as you said. Good luck.

[chubbsub]

40,40,20 is good. Keto diet looks really hard to do for extended lenghts. i rather do higher karbs and kardio. but ingeneral when you want to loose weight you cut karbs first. Eat healty fats. Vegetable fat is good as you said. Good luck.

+1000000

[stokedv]

ok here i'll make things easyer..
Go trough this post and put all the info that is needed for us to tweak a diet for you..
here :

Welcome to the boards diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil



You can google endless more where that came from.. get creative..

Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...



Below are links to a great series of diet/nutritional vidoes that will give you a better idea as to what dieting is. Please remember that Milos only gives you a standard diet while we are trying to CUSTOMIZE one with you. This is why we need your BMR/TDEE and MACROS

Milos Sarcev "Secret of the Pro's" on Nutrition

http://www.dailymoti...nar-pt1_extreme

http://www.dailymoti...nar-pt2_extreme

http://www.dailymoti...nar-pt3_extreme

http://www.dailymoti...nar-pt4_extreme

http://www.dailymoti...nar-pt5_extreme

http://www.dailymoti...nar-pt6_extreme





You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc.... there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it... some people are carb sensetive, some are not... you'll have to find out yourself

MICROCALIBRATION - Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

try to remember that dieting is not an overnight thing.. it takes time and patience....

When you've completed reading all this feel free to post up your diet for critique..

[nonotone]

----

[stokedv]

Losing 60 lbs is not an overnight thing, so I think jumping on a 60 20 20, 2000 kcal diet is a bit harsh. Do not go that lowcarb so soon - it will make you lethargic.. no way you are going to stick to that - also, 2000 is way to few calories for a man you size.

40p 40c 20f is great for fat loss (!), start at 2500 kcal and keep doing that for a couple of months (!) then you can decrease it to 2200 when you are at 15% and 2000 at 10%

that sounds good to me...
Just please do all the things you need to do (on the sticky i posted for you) and then post your diet and we can tweak it...
The reason for this is that the times of your meals is very important (pre post workout)

[jg42058p]

wow, thanks thats a lot of information

I was actually really just wondering more as a general question, for the asset of obtaining knowledge, aside from having advice for myself.

I'm guessing that a low carb, medium protein and medium (healthy) fat diet is going to do the trick

[stokedv]

wow, thanks thats a lot of information

I was actually really just wondering more as a general question, for the asset of obtaining knowledge, aside from having advice for myself.

I'm guessing that a low carb, medium protein and medium (healthy) fat diet is going to do the trick

as long as you are sure of what is what and you eat the right portion and the right time... and it will do the trick for sure

[Rickey]

Many experts say that, diet and exercise are the best solutions to a healthy weight loss. Diet and exercise require discipline and determination. Without them, your path to weight loss may be in vain. For some people, maintaining a healthy diet and exercise program is hard. Not only do they have difficulty resisting unhealthy foods, but they also struggle with their daily exercise program.

[mg1228]

40 40 20 is def the right split to start at--when the weight loss slows adjust carbs from there--worked for me anyway