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Healthy Carb, Fat and Protein Ranges

The Numbers You Need to Know


    20 - 35% carbs from fat is certainly ideal, but most people could not maintain this kind of discipline. I have found that supplements help in this case which gives me a much higher nutrient to calories ratio. is my choice for the lowest prices with shipping included, as I they only require a 2 item minimum to qualify for free shipping. - 3/16/2015 5:20:24 AM
  • I eat approx. 70% fat / 15% carbs / 15% protein and it works really well for me.

    AND I have an extremely active lifestyle doing both sprint type exercise and long distance events. - 12/24/2014 8:08:13 AM
    The idea that the lowfat craze actually changed the majority of Americans diets is doubtful, pointing to that as proof of it's ineffectiveness is unrealistic. Even with using lowfat products, my fat % runs around 40. Actually eating a lowfat diet like the one touted to reverse heart disease, 10% fat, is virtually impossible for most people. Most people would rather die than live like that. The same could be said for an extremely lowcarb diet. I know there are people who do it, but it's few and far between. The reality is most people are not happy with major restrictions, and if you're not happy what's the point. - 10/11/2014 9:31:49 AM
  • For me the ranges worked so I have no problem with the article. 3 years in maintenance!
    There may have been a "low fat craze" but I never had any problem packing in the fat. It's all around me. It's not like those foods went away.
    I am trying to reduce my carbs to 50% from 60% and up my protein accordingly since I've increased my strength training, but fat? Fat is very easy sometimes too easy for me to get - even "healthy" fat. It's everywhere. - 1/30/2013 6:22:06 AM
  • I lived by this for years, worked my butt off and hardly saw a loss. I read the book by Gary Taubes and HELLO! it makes SO much sense. I have cut out the carbs... cut out the flour, grains, legumes, sugar and fake sugars. i indulge from time to time, but in general I just don't crave them. Meat, freggies, nuts and healthy fats with a bit of dairy and I feel a MILLION times better than when I was following the "recommended" plan. Oh, and I have no trouble staying in my calorie range! Obesity has run rampid since the "low fat" fad hit this country. Since we've adopted this low fat-highcarb-medium protein way of eating, which has been disproven time and time again, the country has gotten fatter and fatter. It is difficult to forget everything you were taught about nutrition... because it is all BS. Take a look at Gary Taubes' book "Why we are fat" it will change your life! - 9/18/2012 11:41:19 AM
  • I agree with the person who recommended to read Gary Taubes book. For weight loss I would eat about 65-70% fat, 20 % protein and 5-10% carbs. Some people can get away with eating more carbs but most people who are obese can not. Carbs cause the body to produce more insulin. Higher insulin levels mean that your body will store calories as fat, lower insulin levels means that calories are used for energy. I don't understand why Spark recommendations are not changed to reflect current research.
    Birgit - 4/1/2012 1:18:43 PM
  • @ Shellc31

    The Zone diet, which is really popular, is 30% protein, 40% carbs, and 30% fat -- not too different from what you described. I've had days where I'm up to 60% fat, 20% protein, and 20% carbs (although those are rare). I just eat whole, unprocessed foods, and my health markers are all excellent. Personally, I think the SP recommendations for carbohydrates are a little high. If you feel good with your plan and it's something you can maintain, then by all means stick with it.

    If you want an interesting alternative view to carbohydrates, check out Mark's Daily Apple at and click on the link for the carbohydrate curve. It's all very well researched and offers a different view on the whole nutrition thing.

    Hope that helps! - 10/4/2011 8:33:01 AM
  • SHELLC31
    I am soo confused. I just spent the last hour reading all these posts.. doing my ratios. I want to lose 20 pounds at some point. I want to eat 1500 day, tend to gain the most weight around my middle so thought I should keep the carb intake cal less than the protein. So that would put me at 40% protein, 30%carb, and 30% fat. Any thoughts? - 10/3/2011 4:43:06 PM
  • The nutrition tracker and the end of day reports are really helpful. I've been able to pinpoint where I need to make adjustments and what my average is. I'm really glad I figured out how to change the meal plans and add the foods and amounts I'm actually eating. - 10/3/2011 1:13:31 PM
    This is a great article ! It will be nice if these percentages are adjusted for someone who does vigourous workouts like I do. That may be why I never seem to loose much weight on these guidelines. I am still trying to figure out exactly what combination works for me. I am just 15 pounds overweight and east healthy most of the time. I have followed the Sparks recommendations and have not seen much progress. I believe it is because it not adjusted for calorie lost through exercise. - 10/3/2011 10:45:28 AM
  • My ranges are 30/65/5 protein, fat, carbs. I lose a minimum of 1 pound per week, have no more reflux, have a ton of energy, and feel great. Did I mention that my cravings are totally gone? If I feel hungry, I go eat, as long as it's on plan. My blood pressure is perfect, as is my blood sugar, and cholesterol. If you have any doubts, check out the weight trackers on any low carb Team here. o.O

    Google "Gary Taubes" or "Michael Eades." It's life-changing. And darn easy too! - 10/3/2011 9:09:51 AM
  • This article is SO out of wack for Gastric Bypass patients it should have a disclaimer attached to it! - 10/3/2011 7:35:07 AM
  • The SP meal plans are great and easy so it would be really helpful if the SP nutrition guidelines were more flexible based on an person's dietary requirements. I am a triathlete and I work out 15 - 20 hours per week when training for an Ironman. I need lots of carbs and less fat. You would like this can be a program adjustment? - 9/2/2011 3:26:22 PM
    Have you read this article? you could find here that for this case (loss weight) they are counting on 33% protein, 29% Carbs, 38% Fat for a Target calories of 2160... what do you think about it?:

    Sure, you could just focus on calories. But by eating the right amounts of the right nutrients, you'll speed your results without feeling like you're on a diet.

    You probably don't need to be sold on the virtues of protein, since it's the raw material for muscle growth. But it also helps extinguish your appetite and aids in fat loss.

    The formula: Eat 1 gram for every pound of your target body weight. If you want to weigh 180 pounds, you'll eat 180 grams of protein. One gram of protein is about 4 calories. So to calculate the calories you'll be eating from protein, multiply the number of grams by 4. In this case, that's 720 calories.

    For years, this nutrient was considered a dietary demon. However, recent studies clearly show that it's not fat that inflates your belly, but too many calories, period. And, it turns out, fat may actually keep you from overeating because it makes you feel full. The end result: You stop eating sooner and stay satisfied longer.

    The formula: Eat half a gram for every pound of your target body weight. If your goal is to weigh 180 pounds, that'd be 90 grams. And since 1 gram of fat has about 9 calories, that's 810 calories from fat. This will be about 40 percent of your total calories.

    Carb-containing foods not only taste good, but can also be rich in vitamins and minerals. So you don't need to eliminate them altogether; you just need to make sure you don't eat them in excess. And consuming the right amounts of protein and fat will make that goal far easier, since both keep hunger at bay. That's one key reason Aragon places a greater priority on protein and fat and leaves the remainder of your calories for carbs.

    The formula: Add your calories from protein and fat, and subtract that total from your allotted daily calories. Using the 180-pound example, that leaves you with 630 calories. This is the amount of calories you can eat from carbs. As protein does, carbs provide about 4 calories per gram—so divide your carb calories by four to determine how many grams of carbs you can eat. In this case, it's about 158 grams.

    Read more:
    zz1Al4nS3bU - 1/11/2011 2:57:14 PM

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