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DIY BANTING

Macronutrients & Ratios – Maybe it’s time to track and count these if your Banting/LCHF is not so successful?

You have heard of Macronutrients and you have most likely heard of ratios on Banting as well. People often ask on Facebook how they can get their ratios calculated. Well ratio calculation is the easiest part, but what is most important is how your unique ratios work with the actual gram of macronutrient you are going to eat. You see many people are led to believe that certain foods only contains one of the macronutrients, when in fact the food contain at least two of the 3 macronutrients. But before we can carry on, we need to look at macronutrients in more detail in order for us to understand how our ratios are going to work.

Like I mentioned earlier, you get three macronutrients. Proteins, fats and carbohydrates. These are your fuel providers. In short these are three types of petrol that your body/car can run on. We know that the carbohydrate fuel is not the best option for most people that are struggling with weight and those with metabolic diseases (Diabetes, High Blood Pressure etc.). We also know that fat is now the preferred fuel source. But did you know that protein is the most satisfying macronutrient out of all three macronutrients? So why are people still relying on fat to fill them up? Fat is tasty (in short, fat provides flavour to your food), let’s face it; nothing tastes better than something that was cooked in pure butter. Fat is there to provide additional satisfying properties as well as extra fuel. But for some reason people on Banting are still over indulging in dietary fats, just because they have heard that Banting is high fats. What they are missing is that Banting is not let’s break the fat bank high in fats. There should always be a balance with everything we do. Yes and that counts for dietary fats as well.

Let’s look at food individually first. Take an egg for example. One large egg will be classified and this is not according to the Banting population but according to the food pyramid, as a protein. This one large egg will contain 6g of macronutrient protein (AKA – net protein). But what some people seem to not realize or some people chooses to ignore the fact that the same one large egg also contain 5g of dietary fats. There is only but a 1g difference between the macronutrient or net fat and the macronutrient protein or net protein. For the sake of this article I will refer to net values instead of referring to macronutrients. But let’s get back to the word macronutrients quickly. Macronutrients (protein, fat and carbs) are the actual gram value within the portion of food. So in this case the one large egg contains 6g macro protein and 5g macro fat. You see why this can get quickly confusing for many new people on the Banting lifestyle. Because just as we were told for many years that saturated fat is the enemy, have we also only learned that an egg is only a protein. Yes it’s a great source of protein, but it still contains fat. Remember just a 1g difference per one large egg!

So why would a person that is counting their macros or ratios to successfully Bant, only count the egg as their protein intake for the day and not also as their fat intake for the day? This I’m sure is now making you think twice. People are deliberately ignoring the fact that almost every type of food you are going to eat will count towards at least two of your three macros/ratios a day.

Don’t think for one moment that if you are going to eat two eggs, streakybacon, cheese and use some cream in your coffee that the eggs will only count towards your protein ratio and that the cream, streaky bacon and cheese will only count towards your fat. Because, yes you have guessed it, the streaky bacon, cream and cheese contains protein as well. In fact the cheese also contains some carbs. So here you have a perfect example of all three macronutrients that are available in a cheese serving. And all three must be accountable towards all three your ratios a day. Let’s take this a bit further, let’s look at the actual figures. If we as Slender Slim 4 U do your unique ratios for you, there will be a few things we take into account. We will look at your current weight, height, age, gender, activity level (in other words how many days a week you exercise and the level of fitness), plus most importantly we will look at your current body fat percentage and your medical history or any other underlying medical problems.

The reason why your body fat percentage is so important to us is that the more stored body fat you have, the less dietary fats you want to consume in the beginning. The simple reason for this is that you want to be burning about 50% of back-up fuel (refer to the graph below) and as time pass and you are losing or using the stored fats for fuel and you are getting leaneryou can then start to increase the dietary fats. So we are not completely eliminating dietary fats in the beginning, we are still adding dietary fats to your ratios and still make sure that you are still doing high fats, but it will not be excessive high fats. In short we will not tell you that your ratios must be 70% calories from fat, 20% calories from protein and 10% calories from carbs. This is in actual fact if you look at the graph of Dr Stephan Phiney, maintenance ratios and not weight loss ratios. Yes I also get it that many people lose weight fantastically on the 70/20/10 ratio and this is very simple, because if you had to compare their previous eating habits to the new Banting lifestyle it’s no surprise why they are losing weight so greatly, it is actual common sense. But the biggest problem here is that not everyone can handle so much fat in the beginning, why because they are simply getting sick of so much fat. And secondly many people lose weight in the beginning, but they too hit a plateau along the way, some people even gain weight on these ratios. The irony of this is that the 70/20/10 ratio calculators are randomly available on the internet and most new comers just blindly follow this as a standard formula. You see the formula works according to calorie requirements, and we have now also busted the calorie myth. You cannot expect all 45 year old sedentary women weighing 80kg and 1.65m tall to eat the exact same amount of calories. It just does not make any sense, does it? So why would you rely on calorie calculation? What about your unique requirements and every person are created uniquely and have different goals and some have different medical back grounds. But this is a whole conversation on its own. And when you work only on calorie requirements and according the calorie formulas, then you are following a one size fits all diet here. Nothing else is then taken into account and it’s not individualized at the end of the day.

So when we do your ratios for you, we will work out the actual gram of macronutrients for you, so let’s pretend that we have a female, age 57, 1.64m tall and her current body fat percentage is 30.9%. She is active only a few days a week and therefore will her ratios differ on the days she exercises. In this case let’s pretend she is classified as advanced level and she exercise 4 days a week for 60 minutes. Her macros/ratios will be as follow: On days that she is inactive (meaning she is not going to exercise on this day), NET FAT will be 86g, NET PROTEIN will be 61g and her NET CARBS will be 28g (note she is not sensitive to carbs, so there is no need to drop her carbs below 25g at this stage). On the days that she is going to exercise her ratios will be as follow: NET FAT 115g, NET PROTEIN 85g and NET CARBS 38g. Can you see that the ratios are still with fat being the highest and carb lowest with protein in between? So the ratios are always inline, but it’s calculated according to her individual needs and goals. My other issue with calorie calculation is that even if you do work out your ratio based on calorie requirements, what happens with your ratios on days that you are not exercising vs. the days that you are? Which ratios or calorie requirements are you actually following? And this is why we as Slender Slim also charges for the ratios, simply because it’s a personal service we provide to our clients that is so unique no else does this. Furthermore is when we do personalized meal plans for our clients we will do the meal plan around their different ratios (so in other words, inactive days and active days)and we will design the meal plan around their food preferences and their specific needs. So no other person in this world will have the exact same personalized meal plan as the one you purchased from us. It’s very personal. J It’s very easy to design generic meal plans and have them freely available on the internet, but it does not guarantee you that the meal plan will work for you.

So now we have our ratios, so how do we practically implement them into our foods? How do we track them and make sure we don’t cross our ratios per day? One solution is to opt for the personalized meal plan, and then we can do all the tracking and calculation for you and provide you with the end material. All you then have to do is buy and cook and weigh off the food (note that to weigh your food is only a temporary solution or at least till you have the hang of this, you should be able to let go of all this counting and weighing of foods a week or two later). Another solution is to buy our book the Banting Solution and refer to the detailed food lists and compile your own personal meal plan. Or you can always download a food app and pre-log your food in the morning to see that you are not crossing your macros/ratios, but note that most foods on these food apps are user loaded. Which means random people loaded some of the listed foods and the macro information might not be correct. Rest assure that both our food lists in our Banting Solution book as well as the lists we use to compile a client’s meal plan has the most up to date data that we either used from the USDA Food database and the South African Food Database.

ONE DAY MENU PLAN FOR OUR SAMPLE CLIENT: inactive VS active

(Here you can quickly see where the fats will come from and why we say this is not a fat feast.)

Breakfast – Inactive Day

2 Large Eggs (fried)

30g Cheese, Cheddar

50g Tomato, fried

50g Onion, fried

2 Tablespoons Butter to cook food

1 Cup Coffee

30ml Milk, full cream for coffee

Breakfast – Active Day

3 Large Eggs (fried)

50g Cheese, Halloumi

50g Tomato, fried

1 Tablespoon Avocado Oil to fry food

1 Cup Coffee

30ml Milk, full cream for coffee

Lunch – Inactive Day

75g Chicken, breast, cut into strips and fried in avo oil

1 Tablespoon Avocado Oil

100g mixed salad leaves, raw

50g Spinach (small leaved), raw*

50g Tomato, raw

50g Cucumber, raw (flesh and skin)

1 Tablespoons Mayonnaise *Recipe in The Banting Solution book

1 Cup Coffee

30ml Milk, full cream for coffee

Lunch – Active Day

50g Cold Meat (e.g cured ham)

50g Avocado, raw (peeled)

50g Celery, raw*

50g Radish, raw*

50g Spring Onion / Scallions (includes tops and bulb)*

50g Green Pepper, fried

50g Red Pepper, fried

1 Teaspoon Olive oil Extra Virgin to use for frying peppers

1 Teaspoon Olive oil Extra Virgin to use as salad dressing

1 Cup Coffee

30ml Milk, full cream for coffee

Dinner – Inactive Day

100g Hake steamed

150g Spinach (small leaved), boiled/steamed

50g Full Cream Greek Yogurt for spinach

100g mixed salad leaves, raw

50g Spinach (small leaved), raw*

50g Tomato, raw

50g Cucumber, raw (flesh and skin)

1 Teaspoon Olive oil Extra Virgin to use as salad dressing

1 Cup Coffee

30ml Milk, full cream for coffee

Dinner – Active Day

175g Hake steamed

1 Cup Cauliflower, boiled/steamed

30ml Cheese sauce(recipe in The Banting Solution Book)

100g mixed salad leaves, raw

50g Spinach (small leaved), raw*

50g Tomato, raw

50g Cucumber, raw (flesh and skin)

1 Teaspoon Olive oil Extra Virgin to use as salad dressing

1 Cup Coffee

30ml Milk, full cream for coffee

NET FAT:93g

NET PROT: 67g

NET CARB: 27g

NET FAT:93g

NET PROT: 67g

NET CARB: 27g







Tune in next week for our second episode where we will discuss the reasons why we get fat in the first place and what we should do about it. You can also contact us for a personal consultation and or personalized meal plans plus ratios or sign up at any of our clinics for a promotional 8 week winter Banting/LCHF weight loss course @ only R700. You get a 30% discount!! Awesomeness. Our book The Banting Solution / Die Banting Oplossing is available online through us or at all major books stores nationwide. CNA, Exclusive Books and Bargain Books and online copies are also available through takealot.com

Till next time, I’m your host Bernadine Douglas bringing you DIY Banting, proudly sponsored by Slender Slim 4 U.

Disclaimer – Slender Slim 4 U and the author of this article is in no way against any other service providers that works according to calorie calculations. This article was written with intend to provide solid information and practical advice to the reader as experienced by the Slender Slim 4 U team in clinical practise. It is the reader’s personal choice if they wish to follow calorie calculation.”

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