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The 50/30/20 Carbs/fats/proteins ratios



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JUSTEATREALFOOD
JUSTEATREALFOOD's Photo Posts: 1,065
6/24/14 11:45 A

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I eat about 60/20/20 fat/protein/carb. 10+ servings of vegetables and fruit everyday, fats and protein. It works for me.

JERF - Just Eat Real Food


I'm a Certified Personal Trainer.

I eat mostly vegetables, fats, meats, some fruit and dark chocolate. Unprocessed and preservative free. And it's changed my life!

5'4"
Goal weight 125lbs
36 years old
2 kids

Keeping my blood sugar levels low on my high fat/ low carb/ moderate protein diet.


Perfection is not attainable, but if we chase perfection we can catch excellence.

- Vince Lombardi
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MISSRUTH
MISSRUTH's Photo Posts: 3,289
6/24/14 8:00 A

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idk.... I reckon the most important thing I pay attention to, is the calorie range. And I try to get the other numbers "in the ballpark". Some days I'm little higher on the fat grams and lower on the carbs percentage. Some days I'm a little higher on the protein and lower on the fat. Depends on what we eat. The way I look at it.... it probably averages out over time. It's not necessary for me to get it all balanced out perfect, every. single. day. It just keeps me mindful of not overloading a day's meal plans with carbs and only getting, say 20 grams of protein so that little pie chart has a little bitty sliver for protein and a ginormous chunk for carbs.

Ruth in Cookeville, TN Central Time Zone


Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think - Christopher Robin to Pooh


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CHATTYCATHYDOLL
CHATTYCATHYDOLL's Photo SparkPoints: (5,980)
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6/23/14 5:14 P

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I don't know the exact ratio, I aim for 150 carb, 50 fat, and 100 protein. It's next to impossible to hit it exactly, but I get pretty close. I'm usually a little low on protein, being vegetarian makes it harder to get that much protein, so I do eat cheese and eggs that I buy locally (so I know how they were raised/treated). It comes out to be around 1400 calories, or so.

Maybe I should increase the carbs...but I am losing. I've lost 7 lbs so far.

I'm Better every day, one exercise minute and one bite at a time - - me

Central Standard Time
-Greater St. Louis area, Missouri (Jefferson County)

Summer 5% Challenge
Determined Daisies


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EELPIE
EELPIE's Photo Posts: 2,630
6/23/14 4:19 P

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I don't even try either. If I get close, that's good enough for me emoticon

The best exercise in the world is to bend down and help someone up.


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PSCHIAVONE2
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6/23/14 4:11 P

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I don't even try anymore. If I can get to 40/30/30 I call it a win. Most days more like 33/33/33. I am not a low carb guy but I do eat a lot of vegetables with some meat and some fruit. You can eat a lot of greens with very little carbs.

Weight is the result of what you have been doing for the past week.


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ERIN_POSCH
ERIN_POSCH's Photo SparkPoints: (30,397)
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6/23/14 3:44 P

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HOT DOG!!!!
I finally had a perfect 50/30/20 day. WHOO HOO -- it can be done!!!
Generally I'm in a 45-55 carb range and I try not to go over/under by more tha 5 either way in any category.

today was extremely great cuz i got all the calcium/fiber/sodium ranges in line along with calories and 50/30/20.... an awesome day to say the least -- as far as numbers are concerned = )

Slow and steady wins the race!


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FLORADITA
SparkPoints: (24,749)
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2/24/14 1:38 P

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These are guidelines and if most days you are close to those ranges you are doing fine. I eat largely vegetarian and so it often shows that I am low in my fats and proteins. I use it as a reminder and a guide, one day I may be a bit lower in my protein and the next day well within the range. I like to carb a bit higher before and after competitions, I find it helps promote faster healing of my body. Learn what feels best for your body and use the spark ratios as a guide.

Edited by: FLORADITA at: 2/24/2014 (13:39)
"It's not the years in your life that count. It's the life in your years." - Abe Lincoln


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EABHA70
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2/24/14 8:57 A

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I can be a little obsessed with numbers, and I certainly did get obsessed at first with the nutrition tracker numbers when I started here in January. I wanted everything just right.

Then there was that one day when my calories fell into the correct range, yet it was telling me I had somehow gone over in carbs, protein and fat. Ha ha! How can you go over in all the places you get calories, but not go over in the calories themselves??

I realized I needed to relax a little about the numbers!

Highest weight: 289 lb
Current weight: 180 lb (109 pounds down!)
Goal weight: 140 lb


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KABMPH
KABMPH's Photo SparkPoints: (29,207)
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2/24/14 8:30 A

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Using the word "perfect" when it comes to diet is impossible and also disconcerting. There is no such thing, and striving for perfection will only make you unhappy. If you are getting close and eating well, you have nothing to worry about!



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SPARK_COACH_JEN
SPARK_COACH_JEN's Photo Posts: 55,195
2/24/14 6:44 A

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I agree with the previous poster that you don't have to be perfect. When you track your food in the Nutrition Tracker, are you falling somewhere in the nutrient ranges that your program suggests?

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."


RUSSELL_40
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2/24/14 6:42 A

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Just get close. You don't need to be exactly 50 %, just try to get 45-55%. Those ratios are a goal average, not something you need hit on the nose.

"We can't solve our problems with the same thinking we used when we created them "

- Albert Einstein

“Whether you think you can, or you think you can't--you're right.”

- Henry Ford


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SDAILEY4
SparkPoints: (76,365)
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2/24/14 6:37 A

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I'm having major trouble getting the numbers! I don't use the SP meal plans ... I know what I like to eat and it's all healthy stuff, but I can't get the perfect 50/30/20 ratios no matter what I try to do. Has anyone else had similar results? Any tips would be oh so welcome!

Have a wonderful day, Everyone!

Stephanie



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