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Again, checking the right proportions of carbs, proteins and fats (from https://blog.myfitnesspal.com/ask-the-dietitian-whats-the-best-carb-protein-and-fat-breakdown-for-weight-loss/)
MyFitnessPal’s Current Default Goals
MyFitnessPal’s current default goals distribute calories as follows: 50% from carbohydrates, 20% from protein and 30% from fat.
To help you visualize some modest modifications, here’s a table summarizing a couple of options for safely cutting back on calories from carbohydrates and fat while increasing protein intake to optimize the diet for weight loss:
Recommended Ranges
(Percent of Calories) Lower Carb
Higher Protein
(Percent of Calories) Lower Carb & Fat
Higher Protein
(Percent of Calories)
Carbohydrates 45-65% 45% 45%
Protein 10-35% 25% 30%
Fat 20-35% 30% 25%
For those primarily interested in cutting calories from carbohydrates, a 1,200-calorie diet with 45% of calories from carbohydrates would provide 135 grams of carbohydrates, thus meeting the RDA of 130 grams. Go below that and it becomes incredibly difficult to hit your daily fiber goal (which also helps with satiety) and you may feel more sluggish during workouts. Hypothetically speaking, a 1,300-calorie diet with as few as 40% calories from carbohydrates (below the recommended minimum) would still meet the RDA for carbohydrates.
If you’re currently using MyFitnessPal’s default goals and want to trade some carb calories for protein, the 45:25 carbohydrate-to-protein ratio may be a good place to start.
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1280 kcal
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Gras: 42,82g | Prot: 64,55g | Glu: 162,22g.
Petit Déjeuner: Weetabix Whole Grain Cereal, Corn Flakes, Whole Milk. Déjeuner: Boiled Egg, Smoked Salmon, Boiled Egg, Baby Spinach, Tomatoes. Dîner: Goats Cheese (Soft), Baguette. Snacks/Autre: Tea with Milk, Master Choice Shortbread Fingers, Herbal Tea, Coffee with Milk and Sugar, Coffee with Milk and Sugar. plus...
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3083 kcal
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Exercice:
Vélo (Modérée) - 21/kph - 20 minutes, Repos - 15 heures et 40 minutes, Dormir - 8 heures. plus...
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