Macro counting with pcos
tarynvandiest
Posts: 4
I am very active and have platoed on my weight loss journey. Losing weight with pcos has always been difficult as we all know but I have had success with whole30/paleo type eating and crossfit 5-6 days a week with some additional running over the past year and a half. I am starting to try to measure my macros to see if it can help get me down my last 10-15 lbs. I was doing the "normal" suggested macros for my body and activity level but started gaining. Realizing I need to lower my carbs prob, any of you have experience with how u found the right macro %'s with pcos? Throws such a kink in things!
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I started slow because I wasnt sure what i could live with lifestyle wise or what my body needed. So i did under 100g for about 3 months, then i went to 50g total for a few months, then 50g net for a few months. I am now down to 20g net and I am satisfied so far.
It really is a personal decision and you have to find what works for your body AND your lifestyle. So what works for me might or might not work for you. Id start slow since you had success with losing the normal CICO way. See what you can handle and how your body responds.
Some have gone whole hog and dropped it immediately and seen instant results. Make sure if you try this that you are ok living this way because if you up your carbs again, you will in all likelyhood gain weight. It isnt a diet, it is a lifestyle change. I cant stress enough on making changes you can live with not just for losing weight.0 -
That's great advice thank you. I hadn't thought about cutting the carbs too much now then what happens after I reach my goal weight?! Sry I am new to this whole macro counting . What is the diff between net and total?0
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tarynvandiest wrote: »That's great advice thank you. I hadn't thought about cutting the carbs too much now then what happens after I reach my goal weight?! Sry I am new to this whole macro counting . What is the diff between net and total?
Total is well, total carbs LOL, Taht means if you eat 50g carbs, you count 50g carbs. Net is usually, on MFP, carbs minus fiber. Since fiber basically slides right thru you without the carbs being used many count net carbs. Most use net only when they are down to the 20g a day, so they can eat veggies and things still.
It really is up to you, your lifestyle and your body on what level of carbs and whether it is net or total.0 -
In low carbing, everyone is different and can tolerate different levels of carbs. You have to find the sweet spot for YOU, and it won't be the same as the next person.
I do not count net, I count every carb.
My current macros are 5%/20%/75%, and that is <20 carbs at this point. As I lose, I may have to change up the macros, but right now that is working for me.
Maintaining loss shouldn't be scary. You just up the carbs very gradually until you start to gain. When that happens, you know your max was 5 carbs less. Drop those couple of pounds again, and then maintain at the max level carbs you can eat without gaining. Plus or minus a couple every few days shouldn't throw you off, but it gives you a good idea of what types of food you can have and not regain.
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In low carbing, everyone is different and can tolerate different levels of carbs. You have to find the sweet spot for YOU, and it won't be the same as the next person.
I do not count net, I count every carb.
My current macros are 5%/20%/75%, and that is <20 carbs at this point. As I lose, I may have to change up the macros, but right now that is working for me.
Maintaining loss shouldn't be scary. You just up the carbs very gradually until you start to gain. When that happens, you know your max was 5 carbs less. Drop those couple of pounds again, and then maintain at the max level carbs you can eat without gaining. Plus or minus a couple every few days shouldn't throw you off, but it gives you a good idea of what types of food you can have and not regain.
Additionally, you don't need to stay at that max carb level if you don't want to. As an alternative, you can keep your lower carb level and just increase your fats so that you increase your calories, to the point that you maintain your weight. Upping carbs can help you find out what your limit is, which is good to know, but if you're comfortable at the lower carb amount and want to stay there, that's okay too.0 -
^ what Dragon said....
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Extremely helpful, thank you!!!!! :-)0
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Can I see your meal plan with low macros?0
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Can I see your meal plan with low macros?
Whose meal plan? My macros are at <25 grams of carbs, 75-135 grams of protein and 125-250 grams of fat, depending on day (roughly 5% carbs, 15% protein, 80% fat). I'm not tracking my diary closely at the moment, but I made kind of a summary blog the other day, if you're interested. But my diary is filled out fairly thoroughly from January 15 - end of March if you want an idea of specifics.
http://www.myfitnesspal.com/blog/KnitOrMiss/view/partial-diary-info-kinda-751856
Holler if you wanted to see someone else's info.0 -
Thank you! Looks like I have the make a lot of adjustments0
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Thank you! Looks like I have the make a lot of adjustments
My diary is more extreme that some. When I started, I aimed for 50 total carb grams a day. The protein should be a calculated range, then fats to satiety. I'll link to a calculator to help calculate your macros. You'll need your approximate body fat percentage for best usage.
This isn't my favorite one (I can't find the link), but this one is pretty good...
http://www.davedraper.com/bodyfat-calculation.html
This one will help you figure out your macros.
http://keto-calculator.ankerl.com/
Remember that lower isn't always better. pick a starting number somewhere between 50 - 100 total grams of carbs a day for week one. Then lower by 10 grams a week (each monday lower your level 5-10 grams then using that same number each week) until your cravings stop and you lose weight steadily. Your optimum number might be higher or lower than you expect!
Eating lower carb should not be torture. It may be difficult at first while you adapt, but it won't be torture unless you are making it harder than it should be...0
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