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Real Life Nutrition Questions Answered
printReal Life Fitness Questions Answered
Emma Brown
Nutritionist
Janet Aylott
Nutritionist
Kelly Marshall
Fitness Consultant
Q.
Fat, Protien and Carbs
Hi Janet I am 5ft 5, currently around 140lbs, I would like to get around 130lbs. I work out around 5 times a week (cross fit/ running/ circuits etc) and want to reduce my body fat. Please can you advise how much protein v fat v carbs I should be eating? Thank you!
A.
Our expert says...
Hi there,
To lose body fat and increase lean body mass, getting the balance of nutrients is important. My advice would be to adopt a high protein, low fat diet with a steady proportion of carb, whilst ensuring that you are in overall calorie deficit to get the weight loss you are looking for. Keep fat intake at, at least 20g per day, because you need to get all the essential fats in your diet. Choose oily fish, unsaturated oils, nuts and seeds to get healthier fats, but in smaller amounts. Increase protein intake, and include a source of good quality protein at every meal occasion e.g. lean meat, low fat dairy foods, fish, pulses, nuts.
An average ‘healthy eating’ ratio of protein v fat v carbs is recommended to be around 15% calories from protein, 30% from fat and 55% from carbs. In your case I would alter this slightly by reducing fat to 20% of calories, and increasing protein to 25/30% of calories then getting the remainder through carbs.
Adding protein shakes into your diet will already mean an increase in protein so just keep an eye on how much you’re getting, and ensure that you’re also getting a good balance of fruit, veg and fibre.
Best wishes
Janet
Nutracheck Nutritionist
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