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2005/06/07, 09:53 AM
I was recently given an assignment to measure my bulk nutrient intake over four days. It turns out my calorie intake is made up from:
12% protein; 50% fat; 36% carb (erm and 2% alcohol, lol, but this did include fri and saturday night!)
My calories averaged at 2000 per day. The fat was mainly mono - from nuts, avocados, olive and flax oils etc.
Does anyone know if this is bad in terms of my health? I'm not overweight, my BMI is 19 and I exercise regularly.
Thanks!
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2005/06/08, 01:51 AM
It seems a bit a extreme IMO.....
your fat intake should be only about 10-20%....and from healthy dietary sources(which you're doing and that's good).....50% is pushing it.....even for an Atkins type diet....
your protein intake is too low....you should be getting between 0.8 and 1.2 g per lb of bodyweight.....
Your Carb intake looks OK, but remember to get almost all of the calories from the Complex and Fibrous varieties....try to eat most of the carb calories durign the early stages of your day...ie.. try to avoid them a couple hours before sleep....carb intake should be 1-2g per lb of bodyweight.....depending on activity level....
BMI is a horrible way to measure health....you may have low weight but additionally you may have low muscle mass and high body fat...better measure is to get a BODY FAT test...for females healthy range should be in the 18-25% range....
am I getting the conversion wrong...but is 7 stone(14*7) = 98 lb?
if that's the case... 2000 calories seems to be a bit extreme....ie you have to be very active to sustain a lean figure at such caloric intake level..
a good breakdown of 2000 calories would be....
150g protein =600 calories 30% of total calories
250g carbs =1000 calories 50% of total calories
400 fat =400 calories 20% of total calories
good luck...hope this helps
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2005/06/08, 01:53 AM
err 44g of fat*
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2005/06/09, 07:41 AM
menace, yes I'm 98lb, but I'm only 5'2. I had my body fat measured and it's 22%. I'll have a go at reducing the dietary fat. I think my problem is that I'm vegan so tend to get a lot of my protein from nuts, which bumps up my fats.
The ketogenic diet looks a bit complicated but I'll have a look into it ...
thanks guys
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2005/06/09, 08:32 PM
being vegan is not a problem...main issue is to combine foods like beans/rice to get all the essential amino acids....you can google.com for all the possible combinations using different foods...
nevertheless that's still too much fat...granted it's healthy...I would still cut down on it(to 30-40%)...
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2005/06/09, 08:33 PM
also remember soy is the only complete protein source for vegans/vegetarians....so make sure to get a good chunk of your protein calories from it(soy nuts, tofu, etc)
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2005/06/09, 09:53 PM
BB1fit says Soy protein isn't the best thing in the world.
DX
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