How do you manage to eat enough fat?
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I need to get more fat and yet keep the calories down. Fried cheese sounds good. Bacon has the fat but lots of calories too.
With the intermittent fasting I am slowly losing a tiny bit of weight.
I'm sure if the calories go up so will the weight.
Now the weather is getting nice it's harder to ignore that cold beer.
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Midnightgypsy0 wrote: »Currently my target is:
Fat 50%, 83g
Carb 5%, 19g
Prot 45%, 169g
Calories 1500
Minimal alcohol
Would eventually love to go from 235 to 180.
If this is your macro goal, which I think the protein seems high, but regardless.... This ratio equals 1500 calories. No matter what. So if you're not finding it possible to reach the protein and fat amounts without going over on calories, then you're eating more carbs than your macros are set at. That's the only way the calories would be going over if you met the fat and protein numbers.
For you to be under on one or more parts and reaching the calories, then you're going over on one or more other parts...
If you keep carbs under 20g, then reach your protein target (based on your stats for a sedentary person) and eat enough fat at each meal that you're hunger is satisfied, then there's no reason to eat more fat just because this macro goal says so.
I think these were shared already. But, try one of them to determine protein needs.
http://keto-calculator.ankerl.com/
Or
http://www.ruled.me/keto-calculator/1 -
Tweaked my macros again.
Carbs 5% 19g 80cal
Prot 30% 113g 480cal
Fat 65% 104g 940cal
Gonna try the bulletproof coffee tomorrow
Be more diligent at getting my fat intake up.
Thanks for all your help and suggestions.
Roger1 -
What good information...I learned a lot and not even my question.
My macros are set at:
Carb 5%,
Fat 75% and
Protein at 20%
I have to admit that I struggle with the fat goal and I was trying to get to that point even though I wasn't hungry. Good to know I don't need too. As well I was not aware of the protein one needs is equivalent to the kg of ones weight.
Thanks for all the info everyone, so much info to learn
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>I have to admit that I struggle with the fat goal and I was trying to get to that point even though I wasn't hungry.
Yup. Just think of the weight you're trying to lose as making up the difference. I think that Dr. Fung refers to your "on-board pantry"
>As well I was not aware of the protein one needs is equivalent to the kg of ones weight.
Well, that's one rule of thumb. It's not set in stone.2 -
I've learned so much by just reading the posts in this group over the last year! Many questions answered without ever having to ask! Keep on reading @ucbycindy, and all! Always good information buried in threads you may not think your interested in!3
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Still have a hard time juggling the fat vs calories. Yesterday I thought I would pour olive oil and cider vinegar on my salad.
Two tblsp of oil was a whopping 250 calories. Then I had added some cubes of mozzarella. It added another 200.
Some chicken breast added another 200.
I got some fat. But my salad was more than half of my daily calories.
Wow0 -
I am sure it's already been said but just want to agree with anyone who said UP your calories... I'm a 5'2 woman and ate 1400 cals lost all my weight. don't know how much more men should eat would think at least 1800 (someone else better) also seen protein is high... Try cutting it back no than 25 % up fat lol. But what ever you do up your calories... This diet doesn't have be hard, people make it hard by thinking they listening MFP suggested 1200 cals!!.0
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I edited my goals this week and need to see how this plays out the next couple weeks. I'm at 1400 with 25% Carbs, 45% fat and 30% protein. It is totally a mind change for me. I've eaten low carb off and on the past few years but Tamoxifen can make you gain weight so I've been satisfied with maintaining and not gaining. However, I would really like to lose the 30 I gained on chemo. I care more about the suitcase full of clothes that I'd like to fit back into than the scale.
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