I just want to so low carb but not keto

KrishnaKrolczyk

So, Keto worked great for me in the past but for some reason I am having too many problems with it this time. I am fairly sure if I exersize and build muscle I can successfully lose fat with just lower carb but not Keto...(although I know this means I will probably be starving and have to eat small meals every 2-3 hours.) So, what macros are good for a basic low carb but not Keto diet?

mmultanen

I don't measure if I'm in Ketosis or know if I'm Keto. I frankly have no idea, I do a LCHF diet and I don't really focus on Marcos so much as I do just on carb in take. At the behest of my Dr, I focus on 35g carbs daily. Honestly, at this point I'm at 40 daily on average. Some days it's 28g and others its 48g But on average I hit 40 and I don't do net carbs. Both Dr and I are happy. So, there are likely others who can address specific marco questions for you but this has been my experience.

cstehansen

Anything under 150 g is considered low carb, but really under 100 is probably better. The higher your carb intake, the more I would suggest spreading it throughout the day as much as possible and focusing on the right kind of carbs to avoid that hunger issue you are talking about. By that I mean cut sugar as much as possible. The more the carbs are from "real" foods, the less problems you will have with the BG spikes which lead to insulin spikes which lead to the hunger. Basically, if it comes in a bag or a box (bread, pasta, cereal, crackers, twinkies, etc.), it is probably going to give you issues with the hunger and slow down weight loss.

You can absolutely lose weight on lower carb and not keto. What I lost I did that way as I didn't even know what keto was. I just knew the carb to bg to insulin to hunger flow and lowered my carbs accordingly and was successful going from 223 to the mid 180's. Being a very active guy, I think my weight fluctuates a bit more. I can vary 3-4 lbs from one day to the next, but generally stay between 182 and 188.

I am keto now while in maintenance just because I prefer it after doing my research. I know it is not for everyone.

From a macros standpoint, protein should be about the same either way but can go higher if you are not looking to be keto. So the increase in carb would mean a decrease in fat.

retirehappy

I try for 15% carbs, 20% protein, rest is fat. I am in my late 60s and short, I do some strength training circuit classes 2 x a week, I walk daily, do yoga 3-4 x a week, and hike mountains when the weather is good. I find I am not hungry all the time when I stick closely to this set of macros.

Sunny_Bunny_

Your protein is a fixed number so if you raise carbs you just lower fat by matching calories.
Just decide the carb amount you want as a goal, leave protein at what you had for maintaining or building muscle, whatever yours was and lower fat.