% fat, protein, carb

If you track your intake, what has been working for you? I find my intake averages fat, protein, carbs in that order at 40-50% fat, 30-35% protein, 15-25% carb. The fat in my diet comes from protein and healthy fats mostly, but it's interesting that that was what made the scale move and 30/30/40 didn't at all. The carbs (see, not a true low carb diet) come from fruits and veggies. Just interesting to me. (Down 2 for the week, so it's still a good week.)

I am not tracking these days, but have for many years.  I am doing about 40% protein, 30-35% fat (keeping sat fat under 10% where possible), 30-35% carbs, including grains. Just to remind everyone, all foods (except alcohol) belong in one of three groups:  fat, protein, carbohydrate. Grains are a sub-set of carbs.  My scale did move with grains included, albeit slowly. For me, it more about caloric intake; i just do not need very much food anymore.  As I say, the one time I did exlcude grains, yes, it worked, still slowly, and I knew abstaining completely would not last. Espcially for us wannabe athletes, our bodies crave the slow release of complex carbs, aka grains.

Well, we've discussed my sensitivity to starches (not carbs in general), so I know this is best for me.  But again, it's not forever, for periodization, that's all.  I can have a starch occasionally in the week (smart ones, not like a bagel! and small portions total only, and only preworkout/early day).  My body doesn't crave grains, though, root veggies or legumes.  I don't feel while I am off them that I'm missing anything.  I actually feel 1000x clearer, stronger, not tempted, not crazy, etc.  It has definitely promoted my weight loss and put it where it should be (2-3lbs/week).

Again, this doesn't mean I'll stay off starches for the whole duration of my weight loss, just for a few weeks at a time, and this doesn't mean I think that starches, particularly complex carbs, are bad.  I don't.  But how and when is critical with them if you want weight loss.