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Old 03-17-06, 04:46 PM   #1
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Somewhat more "good fat"

My diet was -- and still is -- roughly 45% fat, 15% protein and 40% carbohydrates. To get the ratio of fat, carbohydrates and protein, I was told to eat the following each day: Seven servings of starch, six servings of protein, four vegetables, four fruits, a half cup milk, and 15 servings of fat. Before you fixate on those numbers, consider serving size. Exchanges are based on those of both the American Dietetic Association and American Diabetes Association. One starch equals 15 grams of carbohydrate which you get from a single piece of bread, a small potato, a half cup of pasta or a third of a cup of rice. A fruit serving is also 15 grams of carbohydrate and can be a small apple, 3/4 cup of berries or a half cup of orange juice. A meat serving is 7 grams of protein -- typically one ounce of meat, chicken, fish or tofu. A vegetable is one cup raw or one half cup cooked, a milk serving is eight ounces and a fat serving is one teaspoon of oil or a tablespoon of prepared salad dressing, an eighth of an avocado, six almonds or two teaspoons of peanut butter. Remember, the number of servings of each exchange depends on the number of calories you need to eat and that is based on your own weight, gender, activity level and other considerations. You can find more exchange data and lots of other useful information at

How is that man still alive!
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Old 03-17-06, 05:40 PM   #2
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These are not standard serving sizes, they're ADA Dietary Exchange sizes. For example, a standard serving of meat would be 3 ounces, not the one ounce used here. I don't have time to check the math, but I think there are some errors?

The diet sounds far from what nutritionists would reccommend, but close to the typical American diet. Also, I don't think that the percentages of calories from each food group is that reccommended by the ADA.

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Old 03-17-06, 06:10 PM   #3
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I think the ADA recommends a 30/10/60 fat/protein/carb combination. Personally, I adjust the balance based upon total calorie intake.

hmm, that guy's programme doesn't sound too extreme or anything. It doesn't say anywhere how many total calories Larry was eating, but from the description, it's sounds like arouind 1700-2000 calories/day. If he works out moderately so that he's got a 500-calorie deficit per day as he mentioned, that's 1-lb of weight-loss per week. Nothing too dramatic or out of the ordinary either.

I've experimented with 80/10/10 fat/protein/carb ratios and lost weight that way as well. It wasn't very satisfying for me though because there's very little volume of food that needs to be eaten with that high of fat intake to get the 2500-6000 calories/day that I was eating (you can get 2000 calories of fat in a single meal, then starve the rest of the day).

I'm currently using a 25/25/50 ratio on my slow days to a 10/10/80 fat/pro/carb mix on my longer endurance rides. I've found that there's really no magic formulae. The only consistent number is the calorie-deficit. I've noticed that no matter what diet I have, as long as I keep that deficit constant, I'll constantly be dropping weight. Of course, some of those diets will have different effects as far as energy levels, muscle-catabolism, LDL/HDL balances, etc.

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