setting my keto diet numbers for exercise for weight loss

hotsungirl

Very experienced fit ketogenic diet friends, can you please have a look at my numbers? Pondering how to best adjust my Ketogenic diet to be sure weight loss continues, after reading about limitations of training and slowing weight loss even in keto. I have been reading on Dr Attia's site. I bought all the new Atkins books too. I can't figure out how to best match keto to me! I am trying to always log exercise burn as a single calorie to not mess with my numbers, but some days, like Saturday, I did a two hour hike with a lot of climbing that would have been over 1000 cals, and I logged as 1. I'm not sure how to adjust diet and percentages for exercise or not. Is lots of exercise playing in my keto weight loss? I do not want to stop training or hiking, nor keto. Suggestions? (I have been keto since Jan 1, feel great, lots of energy. I have been relatively low carb, high protein last 18 months...just not as high fat, and definitely not as strict!) My whole goal is to lean out and be healthy - 15 lbs. Thanks so much.

sljohnson1207

If you are not having the keto flu, and you are feeling fine, continue with exercising for your health, but don't expect it to make you lose weight. Rely on diet alone, and consider any extra loss from exercise a bonus. I log my exercise, but pay the number changed MFP does no mind whatsoever. I used this calculator to figure my macros and calories, and I periodically check it to make sure I'm still within range: http://keto-calculator.ankerl.com/