Firstly, I am not a nutritionist. I've been weight-training for a couple of years, was vegetarian for about 8 years, and I'm back to eating meats for three years now. I also run a lot.
Right now, my diet probably consists of around 40% protein, 40% carbs, and 20% fat, to slightly varying degrees per week.
I watch what I eat and study what I eat quite a bit, though. I've tried the ketosis thing, the low-carb thing, the good high-carb thing. The only thing I've not tried was the high good-fat diet, because I tend to break out and/or get really oily skin when I eat fatty stuff. (Having said that, my skin was the best when I was ovo-lacto vegetarian.)
As everyone has said, each body is very different and the way your body uses what as fuel differs depending on your lifestyle.
Having said that, I do believe everyone has a "sweet spot". That is, a diet and exercise regime that works almost perfectly. I've read people that have been weight training for years that say they go into ketosis with around 100g of carbs a day. Many say this is impossible, but I've seen pictures of the dudes, and unless those aren't his, he seems to be doing extremely well. Personally, I could never go into ketosis with nowhere near that amount.
What I also found to be true is that you can either have lots of carbs and protein and little fat, or lots of fat and protein and little carbs. If you have lots of fat and lots of carbs at the same time, you will get fat quickly. The whole .8g to 1.5g per kilo (of your weight) for protein seems to work for me, as well.
Another thing that I've noticed that is very important, and this is with regard to what you say about insulin, is monitoring your glycemic index levels, because this is another way you can get fat. Unfortunately, this can be tricky, because theoretically, even fruits can get you fat once you consider the excess increase/energy that you do not expend.
Lastly, macronutrients! Getting in your macronutrients within your caloric intake I've found to be mandatory, especially if you're working out.
Right now, my diet probably consists of around 40% protein, 40% carbs, and 20% fat, to slightly varying degrees per week.
I watch what I eat and study what I eat quite a bit, though. I've tried the ketosis thing, the low-carb thing, the good high-carb thing. The only thing I've not tried was the high good-fat diet, because I tend to break out and/or get really oily skin when I eat fatty stuff. (Having said that, my skin was the best when I was ovo-lacto vegetarian.)
As everyone has said, each body is very different and the way your body uses what as fuel differs depending on your lifestyle.
Having said that, I do believe everyone has a "sweet spot". That is, a diet and exercise regime that works almost perfectly. I've read people that have been weight training for years that say they go into ketosis with around 100g of carbs a day. Many say this is impossible, but I've seen pictures of the dudes, and unless those aren't his, he seems to be doing extremely well. Personally, I could never go into ketosis with nowhere near that amount.
What I also found to be true is that you can either have lots of carbs and protein and little fat, or lots of fat and protein and little carbs. If you have lots of fat and lots of carbs at the same time, you will get fat quickly. The whole .8g to 1.5g per kilo (of your weight) for protein seems to work for me, as well.
Another thing that I've noticed that is very important, and this is with regard to what you say about insulin, is monitoring your glycemic index levels, because this is another way you can get fat. Unfortunately, this can be tricky, because theoretically, even fruits can get you fat once you consider the excess increase/energy that you do not expend.
Lastly, macronutrients! Getting in your macronutrients within your caloric intake I've found to be mandatory, especially if you're working out.