Week 3 and I need friends!
Replies
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@KnitOrMiss
Wow! Thank you for your information! I have another question.... Can you fill me in on the macros that people are talking about?
I appreciate your input0 -
@KnitOrMiss
Wow! Thank you for your information! I have another question.... Can you fill me in on the macros that people are talking about?
I appreciate your input
@Velks39
Your macros are carbs, protein, and fat.
Carbs for keto should be a hard limit. Protein should be a goal range, higher on workout days, but based on your lean body mass. Fats fill in the gaps to satiety. It does not need to be a goal...just kind of an expectation "range" so you know if you're way off somehow.
Calorie counters suggestions are here:
http://keto-calculator.ankerl.com/
http://www.ruled.me/keto-calculator/
For keto, most folks set at 20 carbs and bump up or down from there. Unless you have extreme metabolic challenges, 20 grams of carbs is more than enough to get you into ketosis quickly. After the first 4-6 or even 12 weeks, some folks incrementally step up 5 carbs one day a week (on Monday, say, go from 20 to 25 - then that week is 25 grams daily), and so on, until they stop losing weight, then bump back down one step and go with that.
Protein is a range. If you need a calculation for Lean Body Mass (LBM), it's what's left after body fat (there are calculators that can estimate based on measurements and such). So if my body fat is roughly 45% (just for ease of calculations), then my LBM is 55% of my weight, which is about 255 atm...so so my LBM is 255 * 0.55 = 140.25, so 140 pounds, roughly. On non workout days, my protein should be 0.6 grams per pound of LBM, so 140 * 0.6 = 84 grams of protein. On heavy lifting/workout days, it might be closer to 1 gram per pound, so 140 grams... As long as I don't double it, most people don't have a problem on a weird day. But, since I'm insulin resistant, I work hard to keep it down to that 80-ish grams a day.
Fats fill in the gaps. For me, if I remember right, it's about 140 grams a day or something.
Most of the time the macros come out to about 5% carbs, 15% protein (up to 30% if you're close to goal weight AND a heavy lifter AND NOT insulin resistant), and the balance in fats, but only until you're full, the body fat stored will make up the difference, so 80% (65%)...
On the free version of MFP, you can only change by increments of 5%, so choose either 5% or 10%, depending on whether red numbers are important to your motivation, etc. Remember, when you workout, you may earn back calories, but you should NOT add back carbs unless following a specific protocol. Protein can be adjusted if needed, but again, still fats to satiety...
Let me know if this makes sense.0 -
I'm 10 months into this, I log everyday and have lost 82lbs of my 85lbs goal to date. My diary is public and I'm happy to be a supportive friend.0
