Macros of Various Diets

May 27, 2017

I’ve been obsessed with this topic lately
The macronutrient ratios of different diets.

The two main macros people mess with are carbs and fat. One will be high while the other is low.

Protein can be low, moderate, or high compared to different diets, but is usually lower than either carbs or fat in that specific diet.

Of course, total calories also matter. Assuming you’re eating within your caloric limits depending on your body type and specific needs.

Food Quality
The other variable most people don’t talk about is food quality.

Some folks get political with food, saying all animal products are unethical to eat and that everyone should only eat plants. Others eat what their body needs without considering ethics.

Some eat any type of food as long as it hits their macros, even things like mcdonald’s, donuts, & twinkies. Others will stick to highest quality possible, eating whole natural foods, grassfed/organic/pasture raised/wild caught.

Some diets, especially meal delivery companies, will focus on miscellaneous things like low glycemic index foods, lower sodium, higher fiber, etc.

Then there are the ultra food sensitive type like me, who are allergic to a bunch of stuff and need to be even stricter with food quality; avoiding dairy, wheat/gluten, beans/lentils, processed food, nightshades and other lectins.

Here are the results from my research.
(Most information was obtained from google searches, some from my own calculations. I may update the references later if I’m not too lazy. A graph would be even better way to present this data, but I don’t feel like doing that!)

Ketogenic Diet
Super low carb. Food quality can or cannot matter.
Carbs: 5%
Fat: 75%
Protein: 20%

Atkins Diet
Eat low carb, high protein and fat, food quality doesn’t matter
Carbs: 9%
Fat: 62%
Protein: 29%

Paleo Diet
Eat low carb, high protein and fat, food quality matters
Carbs: 33%
Fat: 45%
Protein: 22%

Paleo Diet Low Carb
Same as above, but lower carbs.
Carbs: 13%
Fat: 49%
Protein: 38%

Bulletproof Diet
Upgraded paleo diet. Food quality matters. High fat, low carb.
Carbs: 10-30%
Fat: 50-70%
Protein: 20%

Perfect Health Diet
A paleo-type diet. High fat, lower protein, moderate carbs. Food quality matters.
Carbs: 30%
Fat: 55%
Protein: 15%

Mediterranean Diet
Eat like the healthy folks of France, Greece, Spain, Italy. Food quality matters. Olive oil, fish, red wine, vegetables, fruit, grains, old world traditions.

Carbs: 38%
Fat: 46%
Protein: 16%

Slow Carb Diet
Avoid fruit and white foods. Don’t drink calories. Lean animals, beans, veggies. One unlimited cheat day per week. This is a garbage diet imo but it works for some. Sample macro found online.
Carbs: 25%
Fat: 35-40%
Protein: 35-40%

Vegan Whole-Foods Plant-Based Diet
Eat starches, fruits, veggies, healthy fats, legumes, beans. Food quality matters. No animals.
Carbs: 57%+
Fat: <10% or up to 29%
Protein: 14%

Ornish Diet
Super low fat. Veggies, fruits, grains, legumes are stressed. Food quality matters.
Carbs: 75%
Fat: 7%
Protein: 18%

Genotype/Blood Type Diet
This isn’t a diet but rather a step above that. Depending on which blood type you have, it will direct you towards a paleo-type diet, vegetarian, or a mixed diet. Food quality matters. Recommended foods reduce potential allergens for your blood type. Sample macros for a Blood Type O Hunter Genotype, if I ate at highest end of the spectrum.

Carbs: 57%
Fat: 23%
Protein: 20%

Flexible Dieting aka If It Fits Your Macros Diet
This also isn’t a diet but rather a system you apply to your diet. You can apply macro dieting to paleo, vegan, or whatever style you choose. Food quality matters or it doesn’t, depending on your preference. Amount you eat varies according to your weight, height, age, gender, weight loss or gain needs. Typically high protein diet. This is the macro for my body.
Carbs: 37%
Fat: 25%
Protein: 38%

Weight Watchers
Eat whatever as long as it fits your points, aka macros, which varies according to your weight, height, gender, activity, age. Support system meetings. Sample macro below.
Carbs: 56%
Fat: 24%
Protein: 20%

Jenny Craig
Meal delivery. Support system. Packaged foods, quality doesn’t matter much.
Carbs: 62%
Fat: 18%
Protein: 20%

Meal delivery, quality isn’t great, processed foods, dairy, gluten, etc. Meant specifically for weight loss. Different plans for men, women, diabetics.
Carbs: 50%
Fat: 25%
Protein: 25%

Seattle Sutton
Meal delivery. Meant for weight loss or maintenance. Different calorie plans & vegetarian option. Includes processed foods, gluten, dairy, etc.
Carbs: 53%
Fat: 24%
Protein: 23%

Nutrition Solutions
Meal delivery. Meant for weight loss or weight gain bodybuilding. Fresh foods. Not dairy or gluten free, no vegetarian options. Couldn’t find full macro breakdown, only for sample meal listed.
Carbs: 39%
Fat: 18%
Protein: 43%

Dwayne “The Rock” Johnson’s Diet:
Bodybuilder type diet, food quality matters, higher protein, lower fat.
Carbs: 44%
Fat: 19%
Protein: 37%

Average US Men’s Diet:
Men in their 40s, eating standard american diet. High carb & fats, low protein. Crap food quality.
Carbs: 46%
Fat: 35%
Protein: 15%

Most of the diets don’t account for your specific body type & activity. They don’t say how many calories you should eat for your specific situation along with what macros to hit. The only ones that do are the Flexible Dieting and Weight Watchers.

For example, meal deliveries listed above have a one size fits all food plan. Everyone eats 1200 calories or 1600 or 2000 calories. It doesn’t matter if you weight 300lbs or 150lbs. Or if you’re 6 foot 6, or 5 foot tall. It doesn’t matter if you’re lifting rocks all day or lying in bed. Everyone also eats the same foods regardless of various allergies.

As for the various diet philosophies like paleo, vegan, and the like, I have never seen a macro calculator included in their information, though it may have been there and I missed it. They all say eat til you’re full or satisfied. Very unhelpful because you could be eating til full, yet not hitting your macros.

Could it be that all these years, I failed every single diet because I had no idea about my various food allergies and never hit my macros??!

My current experiment is to do the blood type/genotype diet (which results in something like a high protein paleo diet, with many foods to avoid, and many to add) + using a macro calculator.