By GabbyPA Latest Reply 2015-09-05 20:14:52 -0500
Started 2015-08-31 13:02:08 -0500

Many of you may know I have been working really hard to find the ratio of carbs, fats and proteins that work best for me. I have been tracking and changing things around since January and it has been an interesting journey. I've lost 25 pounds and had some great times of wonderful glucose control. I exercise daily now, instead of every few days or when I remembered to do it. Thank goodness for my journal, even if it dose have days of sad faces and expletives directed at my lack of discipline. It's all honest up in there…embarrassingly so.

I kind of stopped loosing weight in June even after adding evening exercise and began researching the true number of calories I need to function and it told me I was not eating enough. I started to increase and change that up and it has just sent me down a dark path I have not liked at all. June through August sucked. My control got out of hand and I didn't start loosing any more weight until I took down my intake a little.

So here is what I have found based on days when my glucose levels did the best for me over a 6 month period.
I was shooting for a break down of 10% carbs, 30% protein and 60% fat in my original calculation.
What I found out is that my optimal ratios that gave me "green days" on the glucose tracker tool here on the site are as follows (all day under 140):

My calories to take in are 1618 a day
My carbohydrate intake is best at 65g or about 17%
My fat intake is most comfortable around 100g or about 56%
My protein intake works best at about 95g a day or approx 27%

This is pretty close to my original ratios, but what I found when I was eating more calories, I had a harder time controlling the carbs going in. So this is my new goal. If my body does what it normally does anyway, this will be good for about 3-6 months before it adapts again. I just thought I would share with you all, so if you are into the numbers and the stats and keeping track, this might help give you some ideas of where it took me.

48 replies

WASHED OUT 2015-09-05 20:14:52 -0500 Report

What I have found is that I go through valleys and plateaus even with my medicines. After a while my medicines don't quite work as well then I hit a mountain and have to go back to the doctor for another change in medicines.
The balances when I hit that right level are hard to stabilize for long periods.
I also at times splurge to have that sweet, that I know I shouldn't have and pay for it. I guess if that once in a while gets me, something else would have anyhow, meantime I enjoyed it every bite.

BrotherD 2015-09-05 19:49:17 -0500 Report

Congrats Gabby, your story just inspired me to get up and get moving, I hope you have continued success!

haoleboy 2015-09-02 22:41:57 -0500 Report

good on ya Gabby!
recently did something along the same lines … cut carbs to about 30 total per day, reduced calories a little, increased protein and added more exercise … numbers are down and dropped 10 pounds in a month ( felt I would be more comfortable back under 170.


GabbyPA 2015-09-03 09:49:37 -0500 Report

Congratulations on the drop. That is great. I think once I just realize that this is how it's going to be forever, even after I reach my goals, I will make it.

Yesterday I went to the gym and got my guided tour of the machines. I am generally very uncomfortable about being in that part of the gym. But the trainer was great, helped me with my posture and showed me how to use each machine. She asked a lot of questions about what I am doing outside the gym as well such as my diet and things like that. She was very helpful and once I got past the initial feeling of hating it, it got to be kind of fun. Who knew I could leg press 150 pounds?!

So now I am adding resistance to my exercise routine and I will also be doing some swimming. That part I like.

One thing she said to me that kind of burst a bubble was that walking doesn't really "do" much. She explained we were made to walk, so that is okay for cardio, but for me it's pretty light. She said that is why the resistance is good because it is challenging muscles that don't get challenged usually. So while I still plan to keep walking my 3-4 miles a did make me feel like maybe I was more excited about it than was warranted. Specially given my ability to do so much more...just my lack of desire to do it.

urquidi2015 2015-09-04 15:25:32 -0500 Report

Hi Gabby,
Congrats on your continued loss ! I joined a gym last month, but only for a month to speed up my matab. I didnt care too much for the gym as the people there were all about themselfs and rude. I decided I could just stay at home and work out by myself as I do and save my money towards something else. I still walk on my treadmill five days a week. Once again, congrats to you.

GabbyPA 2015-09-05 10:31:34 -0500 Report

Finding the right gym is like finding the right doctor. You want help, not to be judged all the time. This was the first trainer that really took time with me, and I met my aquasize instructor yesterday while I was doing laps and so that was nice too. It's a small mom and pop kind of place, so the people are very down to earth and that is very helpful.

haoleboy 2015-09-03 10:24:01 -0500 Report

I have long held that the benefits of walking as an exercise are greatly overrated however, I do believe that walking is good for the soul but … resistance training is good for improving your insulin sensitivity (


GabbyPA 2015-09-03 10:53:53 -0500 Report

Yep, and I told her that was my goal. I said what ever happened to improve my outside was just icing on the cake if I can get my insides working right.

Cold as a Rock
Cold as a Rock 2015-09-01 19:31:46 -0500 Report

Your thoughts? I have drank skim milk for 30 years.

GabbyPA 2015-09-02 08:37:46 -0500 Report

Actually I just did some reading and listening to some input on milk in general. I don't drink it anyway, I just cook with milk or cream. I don't use skim or low fat, as they tend to put other things in it to make it taste better. There is actually no reason for humans to drink milk beyond child hood and studies have shown that getting plant based calcium is more beneficial to your bones.

Pegsy 2015-09-01 06:26:52 -0500 Report

Wow, that sounds so complicated. I don't know how you manage all that without stressing out. Congratulations on your weight loss, though!!!

I don't count calories at all. I count starchy carbs only and eat nonstarchy vegetables without limit. I limit starchy carbs to 11-20 grams per meal and no more than 4 servings per day. I don't count protein and I get plenty of it. I have lost nearly 100 lbs following this method.

Too much measuring, counting, tracking is mentally and emotionally exhausting to me and not very productive toward my health. I hope this doesn't change when I see my new doctor on Thursday!

Michael_1960 2015-09-01 20:26:45 -0500 Report

I'm with you Pegsy, if I had time to do all that, that would take away the time I use to exercise, and cooking good healthy meals.

GabbyPA 2015-09-02 08:41:05 -0500 Report

It doesn't take that much time actually, It only took me an hour to recalculate and make a plan the other morning and I did it during breakfast. I only do it every quarter, making adjustments based on what worked, what didn't and what I have read that is new and I want to try.

GabbyPA 2015-09-03 09:53:32 -0500 Report

I don't recall where I first read it, but Haoleboy reminded me of that fact that 1 gram of carbohydrate = 4 calories, 1 gram of protein = 4 calories and 1 gram of fat = 9 calories. You can do your break down from there.

GabbyPA 2015-09-01 11:03:56 -0500 Report

I may get away from the calorie counts as well. When I started the first few months, I only really paid attention to my carbs and I might uncomplicate it again by doing that.

ODD - Obese, Diabetic, and Dis-eased
ODD - Obese, Diabetic, and Dis-eased 2015-09-01 02:58:01 -0500 Report

I don't keep track of carbos, fat, or protein. I keep track of sugar by grams only. I'm trying to follow some suggestions in the The End of Diabetes by Joel Fuhrman. Has anybody else read this book? It talks about being able to reverse diabetes with mostly vegetables.

GabbyPA 2015-09-01 11:05:19 -0500 Report

I always count the total carbs. Sugar carbs are part of the total, but I count the total to get a more accurate number.

valentine lady
valentine lady 2015-09-01 02:56:08 -0500 Report

Hi Gabby,
I admire you for the tenacity you've shown in your battle to loose weight. For me I have to keep my calories at 1,000 to 1100 max
and my carbs at 60. This is for the whole day. It's the only way I can loose 3 or 4 lbs. a week. At that some weeks , more often than not, I loose 1 to 2 lbs a week. Loosing weight is certainly not made for the sissy. It's made for persons like yourself with the guts to see it through. My best for your future …I know you'll succeed.

GabbyPA 2015-09-01 11:07:50 -0500 Report

Thank you. Yes this is such a long project. I am not made for long projects so I kind of have to "reinvent" it along the way.

KassiaP 2015-08-31 21:53:33 -0500 Report

Gaby, its such an up and down for me right now. I am not anywhere near finding a balance. I am loosing weight but I have to work very hard on exercise. I did not take a walk today. Sat and Sun I worked very hard in my garden - at 6 hrs of very hard working sweating back breaking cleaning and mowing my lawn… but today I just did not go walking at all.
Congratulations on your determination and discipline!

Knitting Bubbie
Knitting Bubbie 2015-08-31 21:29:47 -0500 Report

Congratulations to you for figuring out what works for you and your body. I wish you luck with this plan. I am particularly interested because I saw my endo today, and she insists that the reason I am gaining weight is that I am eating too few calories, and too few carbs. Her recommendation is for a meal plan that is40% carbs, or 150 grams of carb/day. After 30 minutes of tense discussion, I agreed to try this; I am now regretting my compliance.

GabbyPA 2015-09-01 11:10:28 -0500 Report

40% carbs is kind of low end of the old school thinking of about 55% of our diet. That is just way too much for me. I do understand the thinking of consuming too few calories, and believe it or not, I think I am consuming too few as well, but I am having trouble adding more calories without adding more carbs. I have added a lot of fat to my diet to try to do it that way, but I don't know how else to keep adding it.

Knitting Bubbie
Knitting Bubbie 2015-09-01 12:18:41 -0500 Report

My endo specifically discouraged me from eating "too much" fat. She recommended more protein instead, and more carbs than I have been eating. I'm on day 1 of trying her recommendations.

GabbyPA 2015-09-01 12:23:36 -0500 Report

The problem with protein is that it will eventually, though much slower, turn into glucose. Fat doesn't turn into glucose. That is why I try to increase my fat. Protein also triggers a insulin release so it may keep more insulin in my blood stream that can create some of the complications. It is all a lot of science I never took in school, that's for sure. LOL

sweetslover 2015-08-31 18:25:28 -0500 Report

Great work tracking all that and analyzing it. I have found I can eat around 90g of carbs a day, but I sure cannot consume your calorie count if I want to lose weight, and I exercise an hour a day. That just goes to show how different our bodies are.

Kalisiin 2015-08-31 21:38:20 -0500 Report

I exercise 2-2 1/2 hours a day. I take three walks a day, one after every meal. Not RIGHT after, of course…gotta get those rotten carbs a chance to get into the system so I can take them out with exercise.

Longest walk of the day is morning, which is also usually my highest-carb meal of the day.

Type1Lou 2015-08-31 14:43:57 -0500 Report

Glad you are zeroing in on what will work for you Gabby…and acknowledging that it's a constant adaptation because our bodies do change. Wishing you lower pounds and happy days!

Unicorn_Lady 2015-08-31 14:37:15 -0500 Report

thank you Gabby for sharing that, I think it is extremely helpful - especially to those having trouble figuring out WHAT to do, which is just about most. I would like to know how you go about getting the 56% fat and what tracker you use. I hope you do really well. I am curious if you do any fasting and if you feel it helps. I have also noticed from comments of others that exercise can seem to cause a need for adjustments, and wonder if you felt that might have been part of the equation. My personal instinct on this is that once the body starts building muscle - you tend to stop losing weight, which is ok and good, muscle is wonderful! Just curious here. Best of luck during this next phase. :)

GabbyPA 2015-08-31 20:30:17 -0500 Report

My tracker is a piece of paper and a calculator. I don't use any program. I just know that calories for carb and protein is 4 per gram and for fats it 9 per gram. So I divide what my gram intakes were working for me and divide that into my over all average calorie intake.

When I calculated my true calories required to loose weight it was coming in at over 2600 calories (I am still obese and my body uses about 1900 a day just to function) But when I increased my calorie intake everything went to crap. I do believe that there is a place for those calculations, but not for me yet. With the amount of weight I still have to loose, I should not feel fine with muscle building. Some day I hope that will be the case.

I have been doing the 12 on, 12 off fasting. Meaning that after dinner, I don't eat anything or if I do, I have to wait 12 hours before I can eat breakfast. I will keep working on that set up until I get it to be a true habit that I don't have to think about. I hope to start some milk thistle with this to help with my morning numbers.

My exercise increase was the push to get me to re-evaluate in June and add more calories to my routine and change up my ratios. While my ratios were pretty on target, I did better on days when my intake was less. Now I am getting ready to add some more exercise, so I wanted to get tightened up on other things so I could see more change from my added exercise.

Kalisiin 2015-08-31 21:39:47 -0500 Report

You should try the GoMeals app. It's what I use, it's free, and it works on PC, Mac, and smartphones. It will even sync between your smartphone and your PC/Mac.

GabbyPA 2015-09-01 11:11:58 -0500 Report

Don't own, or want to own a smart phone, tablet or anything like that. So I stick with the old way of doing it. It makes me work at it, understand it better and makes me think more.

Kalisiin 2015-09-01 11:15:55 -0500 Report

Okayyyyy. most people don't want to do it the way you are. The GoMeals app also tells you how many calories/carbs/fat/protein/sodium, etc are in various foods.

Nikita007 2015-08-31 14:09:10 -0500 Report

Hey Gabby-

Thanks for this. Also having issues since June. I don't track as closely as you as far as grams, but I have had to reboot my regime. Eating more steamed broccoli and doing heavier free weights, as well as drinking more water. I'd been lax on getting enough H2O.

GabbyPA 2015-08-31 14:18:58 -0500 Report

Summer can be a bear for me because it's so hot. But I thought this year would be different since I am exercising rain or shine twice a day...but I think it's just how my body works. I may never figure it out, but I keep trying.

wildtigger2 2015-08-31 13:46:33 -0500 Report

I have had to up my proteins and carbs. My problem is keeping my bg up during training days or days I am very active which is close to 7 days a week.

GabbyPA 2015-08-31 13:48:11 -0500 Report

Your exercise routine is much more intense than mine for sure. That is why I made sure to make it clear that this is what is working for me.

wildtigger2 2015-08-31 13:51:34 -0500 Report

Mine is monday, Wed, friday are treadmill 40 min and lifting 45-50 min. On Tuesday and Thursday are Wii stepp aerobics. This is on top of working 12 hours 3 days a week on my feet. Saturday and Sunday is yard work. A couple of hours of that.

Kalisiin 2015-08-31 21:41:44 -0500 Report

Oh, god…treadmill would be like PUNISHMENT for me. I have to be outdoors when walking.

i don't do strength training, because I am afraid of spiking my blood sugar…they say more intense exercise will do that.

GabbyPA 2015-08-31 14:01:22 -0500 Report

Yeah, I work on my butt when I am working, so that is a huge difference. I walk 2 times every day but Sunday and am hoping to add in the gym 2 days a week now that I have renewed my membership.

wildtigger2 2015-08-31 14:44:24 -0500 Report

Weight lifting bulds muscle and strengthens bones. I was walking outside but to hot right now been in the 100s either actual or with humidity. Your doing great! I hope I wasn't sounding negative to you. The weight loss project has research that shows the most successful programs are ones tailored to the individual. One program dies not fit all. Everyone ;s different.

GabbyPA 2015-08-31 20:34:56 -0500 Report

You are so right and that is why I wanted to share what is working for me at this time. It changes from time to time with all the different things I may be doing or not doing. No negative feeling at all. We are all so different for sure and I know you do some very intense workouts.

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