PCF...what are your ratios?

By GabbyPA Latest Reply 2008-10-20 12:23:16 -0500
Started 2008-10-10 14:33:48 -0500

Protien: 20%
Carbohydrates: 50%
Fats: 30%

Toma has been teaching me the importance of balancing this ratio in every meal. I was doing it in my over all day, but I needed to do it for every time I eat something. I have to look more closely at my patterns, but once I find something that works, I stick to it.

Do any of you use this system? How have you found meal planning to be with it? Any tips?

26 replies

sisson 2008-10-19 04:40:04 -0500 Report

Boy Gabby
Thank you for starting this discussion although I feel lost and everything seem and sounds like a forgine language because now one has never talk me about anything that you guys are even talking about like for instince what is PFD fromat and all this 20%/ 40% /40% ratio and alot of you have alergice to so many foods but I am going to those sites that you have been talking about once I'm done eating my breakfast! Thanks Your Friend Penny

GabbyPA 2008-10-19 11:59:19 -0500 Report

Hey Penny,
If you need any help understanding it, let us know. Toma is a great source of information on the PCF ratios. He helped me understand the importance of balancing each meal, not just my over all day, and I really believe that is helping my numbers to start to come down again. It is complicated, unelss you find a site or a program that helps you calculate it. Then it is a breeze and you can just figure out what you need to add or take away from a meal to balance it better. We are all here to help you undertand whatever you need.

sisson 2008-10-20 12:23:16 -0500 Report

Thank you Gabby I knew I can count on you to help me out so I will keep in touch with You. Your Friend Penny (((hugs))))

GabbyPA 2008-10-18 12:03:22 -0500 Report

When I frist heard about PCF ratios, it was over my head and meant hours of calculating and looking stuff up...time I just didn't have. So I didn't mess with it. But once I found the livestrong site and started seeing my ratios, it was good because it allows me to see and adjust what I need. I rarely hit all the carbs that are recommended, but then it is for a normal person, not a diabetic, so those adjustments can be made.

I like it now, because I am begining to see the advantage of a more balanced meal at each time I eat. My numbers are dropping and I am very excited about that.

rooter168@comcast.net 2008-10-19 02:45:21 -0500 Report

Good article: I pretty much stick to anything that works for me. Everyone needs to pay attention to their body and they will feel what works for them.Portions are the best monotor for weight loss. I am 74years old and experience is the best teacher.

Pauline B
Pauline B 2008-10-18 04:47:47 -0500 Report

I increased my protein and decreased the carb component, also, due to other medical conditions that I need to treat with diet. There's a nifty free online site called FitDay.com where one can track their food intake, exercise, weight goals, and add anything else in the journal portion. I have been using that recently rather haphazardly, but husband uses it religiously and has maintained his 50-pound weight loss (he is not diabetic).

If I followed the traditional 20-50-30 ratio, I would either be eating too many starchy carbohydrates, or eating way too many fruits and vegeatbles, even on a 1500 Kcal diet.

Sparrow - 16557
Sparrow - 16557 2008-10-18 03:17:51 -0500 Report

Good to know. I've been a type 1 diabetic for over 33 years and considered myself pretty knowledgable… but no one's ever mentioned this. What program do you use?

GabbyPA 2008-10-18 12:00:20 -0500 Report

I use an online site founded by Lance Armstrong called www.livestrong.com. I can get my ratios there and it also tracks a number of other things. I can track my water intake, exercise, how many calories burned and a diary/journal of what ever I want. It also charts out my recommended intake against my actual in a chart and that makes it easier to see sometimes. It calculates calories, fat, fiber, carbs, colesterol, sodium, protein all based on your weight goals. If you want to loose, maintain, or gain it tells you how many calories you need to take for that goal.

I really like it. I also have been using Tomas program, but I find the live strong one has far more food items available.

alohalu 2008-10-13 13:56:18 -0500 Report

Gabby, I started Tomas way about 2 weeks ago. But I am having a hard time getting to the 50 carbs. I have gone down from 330 bs to 130bs in this amount of time so I swear by him.

GabbyPA 2008-10-13 15:29:42 -0500 Report

I am very happy to have his help. 50% carbs is too much for me...sheesh, I ate some corn bread tonight and some fresh fruit, and bam!! 60 point rise. I hate it. It frustrates me so much.

alohalu 2008-10-14 03:08:02 -0500 Report

I haven't tryed eating any "white" carbs yet. I'm trying to stay on track until I get my bs lower and more stable. I did eat some melon and I really spiked so I am freaked about fruit now, I know we need it but I like low bs better. Have you heard of Dragon fruit? It is said to be good for diabetics.

Connie4849 2008-10-18 18:19:48 -0500 Report

I grow dragon fruit on my cactus in front of my home in S. Pasadena, CA. The main problem with it is that my cactus doesn't produce more than 2 fruits a YEAR. It has a bright soft bright red cover which peels off. The inside is white with black seeds which are edible. It's delicious. I don't know if it is a low/high glycemic index fruit. Connie

kdroberts 2008-10-12 12:30:35 -0500 Report

No way I can do anywhere near that ratio. If I did 50% carb I would be eating over 300g of it a day and my numbers would be out of control. Not sure what I do eat but I'll see about working it out.

GabbyPA 2008-10-12 13:59:54 -0500 Report

I am like you, I can't do that high on carbs either. Getting my numbers lower is my priority, so as long as I keep my fats healthy, I will get more of my energy from there. I just have a hard time getting the balance. I guess I will get better at it as I practice it.

patti 2008-10-12 02:08:18 -0500 Report

Hi Gabby, I have been catching up on the discussions due to being gone for a few weeks, You are doing great! I dont use the ratios due to my food allergies, I just keep on trying to keep my sugars in balance between eating 5-6 times a day and excersise (Which I am off for a few more weeks then back to starting again) I dont eat anything with wheat, nuts, eggs, sugar, or preservatives. So it can be difficult at times for meal planning…lol I have to cook for 2 families me and the rest of my family. I have listed a few recipes that I enjoy they are very low in carbs and actually taste great! Keep up the good work I know you can do it!

GabbyPA 2008-10-12 07:37:09 -0500 Report

All of the grains seem to cause me trouble except bulgur, oats and dream field pasta. I can't eat rice brown or otherwise and I stay away from bread except for LC wheat wraps and some home made items. I get most of my carbs from veggies and fruits, beans too.

2008-10-11 07:02:37 -0500 Report

Hey Gabby,
I do the PCF of 20-50-30 for every meal and it works for me. I've done this for a few years now because of my bouts of hypoglycemia. My son is now showing signs of the hypoglycemia and I have him eating this way too and he has been a week with no symptoms. He is checking his blood sugar too and he's not diabetic. Unfortunately, he had to inherit the hypo 'junk' from me. At least his didn't kick in until he was 20, I've been dealing with it since I was 6 years old. Back then they didn't know about the 20-50-30 eating but now I do and it works well, no highs and very few lows (except when I exercise). Seems the more weight I lose the more closely I have to stick to that and eat small meals throughout the day. I 'graze' now but I'm still losing and staying upright LOL

GabbyPA 2008-10-11 10:26:18 -0500 Report

I find that 50 on the carbs is too much. My numbers won't stay down when I use that percent. Really, I had just 1/2 cup of rice the other day and I went up almost 90 points! sheesh! I just can't do the grains, so I get my carbs from other places. I am still waiting for Toma to get back with me on my food log to show me where I need to change. One good thing today though. I had a 126 before lunch. I was THRILLED!! Before dinner it was back up to 170, but I am still happy with that for now.

2008-10-11 14:46:06 -0500 Report

My situation is a bit different from the rest of you but in some ways it's the same. I have more issues with the lows since I've lost weight this year so I have to do things differently. I eat so often some days, I wonder how I can still be losing weight but I am. Swimming the other night for 30 minutes, I went down 80 points in that 30 minutes and I ate supper before.. scary stuff. 1 hour after dinner I was at 138 so I thought that's cool I can swim… in 30 minutes I was down to 58.. sigh!

Cool that you had a 126 that's way better… You're doing great.

Brenda Kruse
Brenda Kruse 2008-10-12 15:15:05 -0500 Report

Gabby, I hate to be "ignorant", but who is Toma? I would love to have help with my food diary. Is that an option we have through this site? I'll be anxious for your reply. Blessings! Brenda

GabbyPA 2008-10-13 04:41:02 -0500 Report

Toma is one of our members who had controlled his type 2 with diet and exercise exclusively for over 3 years. He has his own site www.diabetic-diet-secrets.com and there is a book you can down load on there in PDF format. He has poured a lot of his life into researching things that most of us don't have time to do. He also has a radio talk show. John has him reviewing our recipes and adjusting them in a "Toma's pick of the week" discussion. He is very helpful and explains things in ways that I can understand.

enigmalady777 2008-10-14 08:57:50 -0500 Report

Same here. I had one piece of rye toast with my lunch of tuna salad and my sugar zoomed from 96 before the meal to 178 afterwards!

msann 2008-10-18 14:11:06 -0500 Report

hey judy since my weight is going down i get lows also, and gabby i haven't tried this carb count as yet, sounds good though, something to look into, have great day

GabbyPA 2008-10-11 02:05:10 -0500 Report

Since I am so sensitive to the carbs in grains and I keep my oils in the healthy catagory, I am going to try for a 20%/40%/40% ratio for a while. The fats tend to give me energy without the spikes. I am using a program to figure all those percentages out for me, now I just have to watch for my patterns.

Next Discussion: type2 questions »