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View Full Version : Fat Loss Macronutrient Ratios??



DTRG
11-26-2004, 10:49 PM
what are the macronutrient ratios one needs to take in for fat loss. i know protein is usualy about 2 grams/kg,or something like that..anyone know the others?

Steve_W
11-27-2004, 03:18 AM
Ratios aren't very important.

Basically, you just have to meet certain requirements:

caloric deficit, protein, EFA's. That's required of any diet, no matter the interpretation.

OK, so,

1-1.5g/lb of protein of LBM (lean body mass)
20-25% of calories from fat, with at least 6g of fish oil a day. Rest can be mostly monos and some saturates (unavoidable if you eat meat and eggs)
Remainder of calories in whole grains, fruits and vegetables.

Aim for 400-700g(1-1.5lb)/week of weight loss (I think that's right in grams). If you lose more and notice your strength decreasing, you may be sacrificing muscle and should increase calories. Fat loss is much simpler than people make out and there's no reason to complicate things trying to stick to ratios which are not as nearly as important as you might think.