Have I got something wrong. Am I missing something?

hartk001

I started LCHF diet a little less than three weeks ago and have lost 8lbs, I quite happy with that

Until recently I was eyeballing what went into my mouth and given the weight loss I must have got something right. However, over the past few days I've started to use the free version of 'myfittnesspal' and I'm confused with what I've seen since I started.

Here are my Target goals, Actual intake and what I've actually eaten today. The previous day's meals are pretty much the same. Here are my goals and the figures according to 'myfittnesspal'

I set my targets as
Cabs. 15%
Fat 25 %
Protein 60%

For today the actual figures are
Cabs 6%
Fat. 71%
Protein. 23%

Here's what I ate today
Breakfast: 2 scrambled eggs 1oz cheese
Snack: 12 blueberries and about 5 Tbs double cream
Diner: 2 homemade burgers a little cheese and 1 large Tomato
Drank pint milk rather than throw it out

The figures seem to be way off target, what, if anything, am I doing wrong? Im quite happy eating the above and don't need a mid day meal now, I just eat twice a day. But he stats seem way out and I don't want to end up eating unhealthy

Kevin

kshama2001

Hi Kevin -please change your Diary Sharing settings to Public: http://www.myfitnesspal.com/account/diary_settings

lemurcat12

What seems off about the stats?

A couple of possible issues: protein/fat content of both the milk and the burgers are going to vary based on how much fat is in them. Lean burgers are high protein, low fat, but that's not to be the case if you have a fattier version (20% fat has many more than 20% of the calories from fat, more like 70%, because fat is 9 calories per gram). So you have to make sure you logged them right. And picking entries in general can be a skill to work on, as there are lots of bad ones. You can check with the USDA: https://ndb.nal.usda.gov/ndb/foods/show/7616?manu=&fgcd=

Total calories/grams of fat/protein/carbs are going to be more helpful in comparing. If you hit macros but are way all the calories you might not have the right numbers. I'd expect the carb numbers to be a bit higher with the tomato, but I don't know your expected grams/calories.

Protein seems not unexpected if you weren't going for lean with the items I mentioned.

For LCHF or keto, your actual macros seem more correct than the planned ones anyway. Too much protein can be a problem for ketosis and 60% is generally more than anyone needs (although without numbers hard to say).

For preserving muscle at a deficit .8 g of protein per lb is often recommended.

Owlfan88

Remember that what you say you are going for is low carb high fat. You set your target macros for low carb high protein.