Need advice!
Replies
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OP, for real though. It might be helpful for you to check out how to understand and develop your personal macro splits. It sounds from your post that you might need additional research. There used to be a stickied thread on that stubject, but I can't seem to find it. I'll look around and see if I can dig it up.0
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tincanonastring wrote: »OP, for real though. It might be helpful for you to check out how to understand and develop your personal macro splits. It sounds from your post that you might need additional research. There used to be a stickied thread on that stubject, but I can't seem to find it. I'll look around and see if I can dig it up.
Is this the one you were thinking of? http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p10 -
blankiefinder wrote: »tincanonastring wrote: »OP, for real though. It might be helpful for you to check out how to understand and develop your personal macro splits. It sounds from your post that you might need additional research. There used to be a stickied thread on that stubject, but I can't seem to find it. I'll look around and see if I can dig it up.
Is this the one you were thinking of? http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
Yaaaaaasssssss!!! Thank you.0 -
tincanonastring wrote: »blankiefinder wrote: »tincanonastring wrote: »OP, for real though. It might be helpful for you to check out how to understand and develop your personal macro splits. It sounds from your post that you might need additional research. There used to be a stickied thread on that stubject, but I can't seem to find it. I'll look around and see if I can dig it up.
Is this the one you were thinking of? http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
Yaaaaaasssssss!!! Thank you.
No problem. Sarauk2sf is definitely an inspiration0 -
blankiefinder wrote: »tincanonastring wrote: »blankiefinder wrote: »tincanonastring wrote: »OP, for real though. It might be helpful for you to check out how to understand and develop your personal macro splits. It sounds from your post that you might need additional research. There used to be a stickied thread on that stubject, but I can't seem to find it. I'll look around and see if I can dig it up.
Is this the one you were thinking of? http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
Yaaaaaasssssss!!! Thank you.
No problem. Sarauk2sf is definitely an inspiration
She's deadlifting almost twice what I weigh. Inspiration doesn't even begin to describe it!0 -
Wow! Didn't think my question would elicit such a varied response! I should've provided a bit more backstory...I had gastric bypass 15yrs ago and dropped 175lbs. I have been on full liquid diets before and have been in dietary ketosis. I have HUGE addiction to carbs and sugar and need to lose 100lbs more. I picked 160g as a starting point to wean off carbs, since I take in far more than 160g on a daily basis. I have done and continue to research the changes I need to tweak my macro splits. Protein intake is around 40%, but fats are my concern. I am learning that good fats are key to satiation, so I am learning how to balance these splits. Bottom line, this is a life-change for me and I can only do the best I can as I learn. Thank you all for helping me along the way!0
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wabbitgurl65 wrote: »Wow! Didn't think my question would elicit such a varied response! I should've provided a bit more backstory...I had gastric bypass 15yrs ago and dropped 175lbs. I have been on full liquid diets before and have been in dietary ketosis. I have HUGE addiction to carbs and sugar and need to lose 100lbs more. I picked 160g as a starting point to wean off carbs, since I take in far more than 160g on a daily basis. I have done and continue to research the changes I need to tweak my macro splits. Protein intake is around 40%, but fats are my concern. I am learning that good fats are key to satiation, so I am learning how to balance these splits. Bottom line, this is a life-change for me and I can only do the best I can as I learn. Thank you all for helping me along the way!
What percentage do you have carbs / fat / protein set at, in your macros?0 -
Different people find that different things keep them full. If fat works for you, it does! Carbs work best for me - the fibrous ones, anyway.wabbitgurl65 wrote: »Wow! Didn't think my question would elicit such a varied response! I should've provided a bit more backstory...I had gastric bypass 15yrs ago and dropped 175lbs. I have been on full liquid diets before and have been in dietary ketosis. I have HUGE addiction to carbs and sugar and need to lose 100lbs more. I picked 160g as a starting point to wean off carbs, since I take in far more than 160g on a daily basis. I have done and continue to research the changes I need to tweak my macro splits. Protein intake is around 40%, but fats are my concern. I am learning that good fats are key to satiation, so I am learning how to balance these splits. Bottom line, this is a life-change for me and I can only do the best I can as I learn. Thank you all for helping me along the way!
Try following the MFP recommendations and then tweak them to whatever works best for you. High-carb, high-fat, high-protein...people have successfully lost weight doing all three.
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Thanks!!0
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Blankiefinder...my macros are: Carbs 20%; Fats 34%; Proteins 46%.0
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wabbitgurl65 wrote: »Wow! Didn't think my question would elicit such a varied response! I should've provided a bit more backstory...I had gastric bypass 15yrs ago and dropped 175lbs. I have been on full liquid diets before and have been in dietary ketosis. I have HUGE addiction to carbs and sugar and need to lose 100lbs more. I picked 160g as a starting point to wean off carbs, since I take in far more than 160g on a daily basis. I have done and continue to research the changes I need to tweak my macro splits. Protein intake is around 40%, but fats are my concern. I am learning that good fats are key to satiation, so I am learning how to balance these splits. Bottom line, this is a life-change for me and I can only do the best I can as I learn. Thank you all for helping me along the way!
Since you're post RNY, you might find this group helpful...
http://community.myfitnesspal.com/en/group/637-gastric-bypass-vsg-lapband
I do keto and I'm post RNY. My doctor's advice was to set my protein goal first, my upper carb limit second, and fill in the remainder with fat. For now, my stats are:
5' tall
174lbs (down from 306)
11 mo post-RNY
calories: 1003 (upper limit)
protein: 101g (daily goal)
carbs: 35g upper limit (try for 20g daily)
fat: 51g (the least of my worries)
For keto, try these groups...
http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
http://community.myfitnesspal.com/en/group/1143-keto
I also enjoy Intermittent Fasting and you might it a useful too...
http://community.myfitnesspal.com/en/group/49-intermittent-fasting
My diary is open and you're welcome to peruse it. You can ignore most of the snarky comments in my Notes section. My diary must be public so my Insurance Carrier can monitor me. I sometimes get emails from them and use the Notes section to vent a little!
Good luck!0 -
wabbitgurl65 wrote: »Wow! Didn't think my question would elicit such a varied response! I should've provided a bit more backstory...I had gastric bypass 15yrs ago and dropped 175lbs. I have been on full liquid diets before and have been in dietary ketosis. I have HUGE addiction to carbs and sugar and need to lose 100lbs more. I picked 160g as a starting point to wean off carbs, since I take in far more than 160g on a daily basis. I have done and continue to research the changes I need to tweak my macro splits. Protein intake is around 40%, but fats are my concern. I am learning that good fats are key to satiation, so I am learning how to balance these splits. Bottom line, this is a life-change for me and I can only do the best I can as I learn. Thank you all for helping me along the way!
As a general rule, low carb is starting around where your carbs are, although there are low carb MFP members who I would still consider to be low carb even though they eat almost double that amount (closer to 300g of carbs) because they are still in ketosis because of how they time those carbs around intense, prolonged exercise.
I agree with @ki4eld. It's a good idea to set your carbs and protein and fill in the rest with fat. 50% fat is not that high for a low carb diet. My macros for ketosis are 5% carbs, 20-25% protein and 70-75% fat. You have room to raise your fats if you wish.
Easy ways to add fats are to add butter to your meats or veggies, use extra coconut oil when cooking, add extra oils to your salad dressings, don't drain the fats off of meats, add mayo or sour cream as toppings, or add some nuts or cheese to some dishes. A little bit of extra fat on some dishes is not that noticeable (except it tastes good).
Check out the groups mentioned above. The main boards are not always a good place to get more specialized information. Best wishes.0 -
I need help logging my meals. Majority of the time my parents cook dinner and fix my plate. How do I log it in? I'm not good at judging portion sizes and still depend on actually measuring beforehand.0
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friendlygirl316 wrote: »I need help logging my meals. Majority of the time my parents cook dinner and fix my plate. How do I log it in? I'm not good at judging portion sizes and still depend on actually measuring beforehand.
Buy a food scale and weigh all solid foods. This way you are accurate. No one is good at judging portion sizes accurately.0 -
wabbitgurl65 wrote: »Wow! Didn't think my question would elicit such a varied response! I should've provided a bit more backstory...I had gastric bypass 15yrs ago and dropped 175lbs. I have been on full liquid diets before and have been in dietary ketosis. I have HUGE addiction to carbs and sugar and need to lose 100lbs more. I picked 160g as a starting point to wean off carbs, since I take in far more than 160g on a daily basis. I have done and continue to research the changes I need to tweak my macro splits. Protein intake is around 40%, but fats are my concern. I am learning that good fats are key to satiation, so I am learning how to balance these splits. Bottom line, this is a life-change for me and I can only do the best I can as I learn. Thank you all for helping me along the way!
Apologies, OP. I misread your post. The brevity reminded me of someone who was just learning about macros. I agree on joining the group as you'll probably get a ton of good info specific to your medical condition (the bypass).0 -
friendlygirl316 wrote: »I need help logging my meals. Majority of the time my parents cook dinner and fix my plate. How do I log it in? I'm not good at judging portion sizes and still depend on actually measuring beforehand.
Cook your own meals and measure your own portions, preferably with a food scale. The only way to truly know how much and what you're eating is to "pack your own chute."
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wabbitgurl65 wrote: »Wow! Didn't think my question would elicit such a varied response! I should've provided a bit more backstory...I had gastric bypass 15yrs ago and dropped 175lbs. I have been on full liquid diets before and have been in dietary ketosis. I have HUGE addiction to carbs and sugar and need to lose 100lbs more. I picked 160g as a starting point to wean off carbs, since I take in far more than 160g on a daily basis. I have done and continue to research the changes I need to tweak my macro splits. Protein intake is around 40%, but fats are my concern. I am learning that good fats are key to satiation, so I am learning how to balance these splits. Bottom line, this is a life-change for me and I can only do the best I can as I learn. Thank you all for helping me along the way!
As a general rule, low carb is starting around where your carbs are, although there are low carb MFP members who I would still consider to be low carb even though they eat almost double that amount (closer to 300g of carbs) because they are still in ketosis because of how they time those carbs around intense, prolonged exercise.
I agree with @ki4eld. It's a good idea to set your carbs and protein and fill in the rest with fat. 50% fat is not that high for a low carb diet. My macros for ketosis are 5% carbs, 20-25% protein and 70-75% fat. You have room to raise your fats if you wish.
Easy ways to add fats are to add butter to your meats or veggies, use extra coconut oil when cooking, add extra oils to your salad dressings, don't drain the fats off of meats, add mayo or sour cream as toppings, or add some nuts or cheese to some dishes. A little bit of extra fat on some dishes is not that noticeable (except it tastes good).
Check out the groups mentioned above. The main boards are not always a good place to get more specialized information. Best wishes.
I'm finally beginning to understand the divide here
if you consider 300g carbs low carb then cool ... I'm a low-carber ...can I join the low carb group then?0 -
wabbitgurl65 wrote: »Blankiefinder...my macros are: Carbs 20%; Fats 34%; Proteins 46%.
I am a little bit confused here, honestly and it could be my math is very off, but if so, I cannot figure out where I am wrong.
150 grams of carbs and carbs being 20%, with the ratios above, this would mean very roughly 350 grams of protein? Have you checked with your dr this is even safe?
Also 150 grams of carbs are 600 kcal.
If carb calories account for 20% of your daily calories, this means your total calories are 5 times this, so 3000 kcal? For a middle-aged woman trying to lose weight, this sounds very high, no? Unless you are very tall and active?0 -
wabbitgurl65 wrote: »Blankiefinder...my macros are: Carbs 20%; Fats 34%; Proteins 46%.
I am a little bit confused here, honestly and it could be my math is very off, but if so, I cannot figure out where I am wrong.
150 grams of carbs and carbs being 20%, with the ratios above, this would mean very roughly 350 grams of protein? Have you checked with your dr this is even safe?
Also 150 grams of carbs are 600 kcal.
If carb calories account for 20% of your daily calories, this means your total calories are 5 times this, so 3000 kcal? For a middle-aged woman trying to lose weight, this sounds very high, no? Unless you are very tall and active?
It's not you. I couldn't get the math to work out, either.
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wabbitgurl65 wrote: »Wow! Didn't think my question would elicit such a varied response! I should've provided a bit more backstory...I had gastric bypass 15yrs ago and dropped 175lbs. I have been on full liquid diets before and have been in dietary ketosis. I have HUGE addiction to carbs and sugar and need to lose 100lbs more. I picked 160g as a starting point to wean off carbs, since I take in far more than 160g on a daily basis. I have done and continue to research the changes I need to tweak my macro splits. Protein intake is around 40%, but fats are my concern. I am learning that good fats are key to satiation, so I am learning how to balance these splits. Bottom line, this is a life-change for me and I can only do the best I can as I learn. Thank you all for helping me along the way!
As a general rule, low carb is starting around where your carbs are, although there are low carb MFP members who I would still consider to be low carb even though they eat almost double that amount (closer to 300g of carbs) because they are still in ketosis because of how they time those carbs around intense, prolonged exercise.
I agree with @ki4eld. It's a good idea to set your carbs and protein and fill in the rest with fat. 50% fat is not that high for a low carb diet. My macros for ketosis are 5% carbs, 20-25% protein and 70-75% fat. You have room to raise your fats if you wish.
Easy ways to add fats are to add butter to your meats or veggies, use extra coconut oil when cooking, add extra oils to your salad dressings, don't drain the fats off of meats, add mayo or sour cream as toppings, or add some nuts or cheese to some dishes. A little bit of extra fat on some dishes is not that noticeable (except it tastes good).
Check out the groups mentioned above. The main boards are not always a good place to get more specialized information. Best wishes.
I'm finally beginning to understand the divide here
if you consider 300g carbs low carb then cool ... I'm a low-carber ...can I join the low carb group then?
Some can stay in ketosis at that level. Eat your carbs right around your workout and you may be in ketosis. Spread it out over the day and right before bed, then chances are you aren't getting the benefits of low carb or ketones.
I'm inactive and have insulin resistance. I need to keep my carbs below 50g to be in ketosis.
So, if you are timing those 300g of carbs around your workouts then sure, join the LCD. If not thenprobbably not.
Generally speaking, most low carbers around here consider under 150g of carbs as low carb. Most go lower, some go higher.0 -
tincanonastring wrote: »wabbitgurl65 wrote: »Blankiefinder...my macros are: Carbs 20%; Fats 34%; Proteins 46%.
I am a little bit confused here, honestly and it could be my math is very off, but if so, I cannot figure out where I am wrong.
150 grams of carbs and carbs being 20%, with the ratios above, this would mean very roughly 350 grams of protein? Have you checked with your dr this is even safe?
Also 150 grams of carbs are 600 kcal.
If carb calories account for 20% of your daily calories, this means your total calories are 5 times this, so 3000 kcal? For a middle-aged woman trying to lose weight, this sounds very high, no? Unless you are very tall and active?
It's not you. I couldn't get the math to work out, either.
Me three. I would consider 20% to be low carb, if you're sticking to it.0 -
I thought protein was the macro to focus on post surgery?
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Confuzzled4ever wrote: »I thought protein was the macro to focus on post surgery?
It's a dual focus... 1. Protein up 2, Carbs down. If either of those is ignored, there are issues.0 -
Confuzzled4ever wrote: »I thought protein was the macro to focus on post surgery?
It's a dual focus... 1. Protein up 2, Carbs down. If either of those is ignored, there are issues.
OK.. I've got a few post surgery friends and all they ever talk about is getting enough protein. So I was a little confused with the carb focus here.
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While 160 isn't typically noted as low carb, it might work for some. Let us know and good luck!0
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Confuzzled4ever wrote: »Confuzzled4ever wrote: »I thought protein was the macro to focus on post surgery?
It's a dual focus... 1. Protein up 2, Carbs down. If either of those is ignored, there are issues.
OK.. I've got a few post surgery friends and all they ever talk about is getting enough protein. So I was a little confused with the carb focus here.
Getting enough protein is hard, especially since with a bypass, you need to consume 30% more protein than normal without adding too many calories or going over on carbs. Essentially, post-bypass (and usually post VSG) is a keto diet considering the carb range is 35-60g per day and about 1/3 of those aren't absorbed because of the bypass. Numbers for VSG are slightly lower, since there's no malabsorption.0 -
Not claiming perfect math...just trying to figure out what constitutes low carb and what I should be shooting for. All the numbers are confusing and I'm still learning. If things get too complex, I am more likely to give up entirely and chuck it all to the four winds! I am seeking to understand, not get nitpicked to death over math and numbers! I'm sorry of this seems like I'm snippy, just getting frustrated!0
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wabbitgurl65 wrote: »Not claiming perfect math...just trying to figure out what constitutes low carb and what I should be shooting for. All the numbers are confusing and I'm still learning. If things get too complex, I am more likely to give up entirely and chuck it all to the four winds! I am seeking to understand, not get nitpicked to death over math and numbers! I'm sorry of this seems like I'm snippy, just getting frustrated!
No worries. We're not nitpicking you, just trying to get a handle on what's going on. Sorry if it came across that way. Carbs are typically 4 calories per gram, so if you're at 150g of carbs a day, that's 600 calories from carbs. From there, if you're eating 20% carbs, you just multiply that 600 by 5 to get a total calorie goal of 3000.0 -
Ignore that stuff. If you focus on protein, you should reduce carbs by default. I'm normally around 100 g or less of carbs, but my focus is on protein. I have 30\40\30 carbs protein fat split and I usually get close except for fat, which I'm almost always low on.0
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