How much fat and protein should I be consuming on a low carb diet?


I’m going low-carb for health and to lose weight, I’ve brought myself down to 20g carbs per day – I’m keeping track of carbs, calories, fat and protein and I’ve noticed my calorie intake is low at around 1500 per day, and I’m worried that I may be running low in fat and protein too. I feel I’m eating okay, not going hungry and still getting vegetables. 

I’ve felt a little dizzy and look tired, not sure if this is an initial reaction to switching to low-carb or a warning sign that I need to eat more calories, fat and/or protein. How much should I be consuming? 

When looking at fat – does it matter what types of fat you consume?
If I need more fat in my diet what’s the best way of achieving this without upping carbs?

I don’t eat fixed meals, I eat one meal per day and snack – I honestly don’t know how people eat three meals per day without ending up the size of a house! For fat I’m currently relying on coconut oil, olive oil, pork scratchings, and dairy like cheese and cream…but the worry is these upping carb intake. I need to know HOW MUCH fat and protein I should be consuming in a day.

Answer 1:
I’m a proponent of low carb diets & highly recommend a fat based diet to maximize health. All carbs >9g per hour trigger insulin & insulin doesn’t allow other hormones to function when it dominates the bloodstream. People think a low carb way of eating is for weight loss when actually it is for normalizing the body & allowing the body to finally function properly & is just as good for the underweight as overweight.This is an example of my idea of a near perfect 2200 calorie diet (70% of calories from dietary fats & 100% of RDA for all dietary nutrients) & a good example of Atkins life plan – I would actually include much more vegetables, but this is an example of the basics to cover 100% of RDA for all dietary nutrients. Males would need 2500 calories though.

This has 108g total carbs but after subtracting fiber (which has no calories) only has 56g net carbs.

Perfect diet –

4 cups Romaine lettuce
2 med tomatoes
half cup sweet red pepper
1 cup kale
1 avocado
4 each strawberries

1 oz raw Almonds
1 oz chia seeds
1 oz flax seeds
3 oz raw sunflower seeds

2T butter
half cup coconut milk
1oz cheddar cheese
8oz plain yogurt
1oz canned oysters (about 4)
4oz can sardines
2 lg eggs

99g – protein
56g – net carbs – 108g total carbs less 52g fiber
170g – fat

total calories 2200

200-1050% of RDA for all dietary nutrients
except –
vitB6 – 174%
niacin – 121%
calcium – 113%
potassium 100%

99g – protein 20%
56g – net carbs 10%
170g – fat 70%

total calories 2200
52g fiber

Fat, Not Glucose, is the Preferred Fuel for Your Body

Answer 2:
You’ll get enough fat in dairy products. Dizziness can mean hypoglycemia or not enough calories.
A good diet/exercise plan would be:Breakfast: Cook 9-grain cereal (from health food store) in water with rolled oats and wheat bran. Make a big pot of it on weekends and scoop out 1/2 cup each morning and nuke it for a minute. Add low fat milk or yogurt, banana, walnuts and berries. Drink hot Ovaltine. Breakfast should be your largest meal of the day to raise blood sugar level which falls during the night.

Lunch: Egg, tuna or turkey ½ sandwich on whole grain bread with bean or alfalfa sprouts and yogurt w/fruit. If you had meat loaf for dinner, bring a meat loaf sandwich on whole grain bread (NO mayo). On cold days, a squatty thermos of hot chili, split peas with ham, or beef stew.

Snacks: Fresh (not canned) fruit: banana, orange, apple, kiwi, grapes, peach, nectarine, cherries, pineapple. No chips and nothing ever from a vending machine.

Dinner: salad with white meat chicken and fresh (not canned) veggies: tomatoes, 2 kinds of lettuce, 2 kinds of shredded cabbage, shredded or sliced carrots, alfalfa or bean sprouts, zucchini, green or red peppers, hard boiled eggs, brussels sprouts, broccoli, cauliflower, tofu, cottage cheese…Instead of dressing, squeeze 1/4 tomato over it.

Or homemade bean/vegetable soups; great way to recycle leftovers.
Or grilled fish with steamed veggies.

Or omelet: In blender, whip together eggs, tofu, cottage cheese, onions, garlic powder. Cook with mushrooms, chopped tomatoes and green or red peppers.

Foods to avoid: junk food, fast foods, pastries, desserts, sugar, salty foods, syrup (even canned fruit in syrup), peanut butter, fat/grease (pork, wieners, chops, bacon, salami, pizza, chips, fries), pasta, potatoes, white bread, rice, canned veggies, ice cream, soda, chips. And of course no tobacco or alcohol in any form. Both of those add wrinkles and destroy your brain. No oil except olive and mac nut. Coffee also rots your brain.

To keep your skin clear, drink water. Veg. juice is good too. But not canned juice (too much sugar.)

Join a gym; they have all the equipment and staff to show you how to use it to get the look you want to achieve. Much cheaper than buying your own equipment. Go hiking, biking, jogging, bowling, swimming, rowing, jump rope, play tennis, badminton, volleyball, soccer..sit ups, push ups, pull ups, leg lifts, crunches, jumping jacks…

If you lack energy to exercise, take Super B complex.
To lose weight, try an appetite suppressant.

Answer 3:
Dizziness is just temporary transitioning from glucose to ketones. Stick with it, a few days in you will be very tempted to binge eat carbs, but dont give in.When you crave sugar or carbs, you should eat fat. Your diet should be around 60% fat, 30% protein, if you attempt to only eat protein, you’re likely to become constipated and lethargic.

Fat in yor diet comes from diary, such as whipping cream as a replacement for milk. Also butter and sausages, there’s no strict rules on what fat to use except you should always avoid transfats and fast foods,

It’s preferably to use coconut butter and olive oil. Avoid hydrogenated and similar sunflower or similar grain oils.

Something you might want to consider is scrambled eggs with heavy butter and sausages, it’s a decent no carb (depending on sausages) meal and I personally enjoy eating it.

Add Your Comment