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Calories with keto
amandas1540
Posts: 5 Member
I'm curious what calories and macros are safe to start at. I was told 1200 and only 15 net carbs to start. That just seems a bit drastic to me. I've been doing 1390 and 25 net carbs but I'm not losing weight like I did at first. I have been in ketosis for about a month.
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Hi so first figure out what your resting metabolic rate is. Set your calorie intake 200-300 below that with your macros at 75%fat 20%protein 5%carbs. Try not to exceed 35g net carbs. Hope this helps2
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I looked around some web sites for this kind of diet and set my goals to this attached picture I limit myself to 1000 calories as I'm in a wheelchair so don't exercise often. I am making steady progress this way. I have my display set to Calories, Carbs, Fat, Protein, Fibre and Sugar.
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You can try one of these macro calculators to work out what is best for you.
http://www.ruled.me/keto-calculator/
http://ketodietapp.com/Blog/page/KetoDiet-Buddy
https://keto-calculator.ankerl.com/
MFP has me on 1200 cals also, however I run 6 days a week and therefore can eat more calories and carbs and still lose weight and stay in ketosis. I find that this keeps me sane and motivated. I guess it depends on your goals. I have eaten less and lost faster, however I get frustrated and feel deprived, so I have also at times upped calories and seen slower losses. Good luck!1 -
I am new to this and it is total opposite of how I have eaten for years. It seems vegetables have carbs!!!I never considered that before. What are your favorite low carb vegetables???1
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amandas1540 wrote: »I'm curious what calories and macros are safe to start at. I was told 1200 and only 15 net carbs to start. That just seems a bit drastic to me. I've been doing 1390 and 25 net carbs but I'm not losing weight like I did at first. I have been in ketosis for about a month.
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I have looked at several sources(Atkins has a good site but hard to follow,it is free)I am aiming for 136 fat, 74protien and 20 carbs. Week one wasn't perfectly on target but lost 3 lbs1
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Connie, Google low carb veggies for a list (kale, spinach, broccoli, Bok Choy, collards, chard, cauliflower, etc.). Don't forget to subtract fiber from carbs to get net carbs (sure you know this already). I know these are technically fruits, but they are good for Keto: avocados, olives, limited amount of tomato. Google Keto recipies on YouTube.0
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Rule.me.com has lots of info and recipes.0
This discussion has been closed.