Keto question

feleciag09

Hi guys, thinking about doing a Keto diet but a little confused. The calculator has my protein intake almost double my fat intake. I did do a 50% deficit if that matters. Also, what would happen if I kept my carbs under 20g but didnt reach my fat goal? Would I still be able to go i to ketosis or no?

catewilliams325

Where are your calories coming from?

catewilliams325

I'm also just starting today. Doing keto. Add me

Scochrane86

Keeping your carbs under 20g is your main focus. This will get you into ketosis.
Try hitting your protein goal, which is likely around 70-90g for you? this will help keep you full
Fat is a ceiling - try not to go over, but its ok if you don't meet (sometimes I don't even come close) this goal. Fat is used to keep you full and satisfied. I get my fat from fatty meats and from using butter and coconut oil to cook with.
My macros (what I actually hit, not what my goals are set as) are usually 20g carb, 80g protein, 60-90g fat

feleciag09

catewilliams325 wrote: »

Where are your calories coming from?

Well im just starting today so its an experiment for now. All I had was breakfast, wasnt hungry for lunch and just got home from work so havent eaten yet. Plus I have to find something I can eat. My breakfast today was a 2 egg omelet with a piece of american cheese...1 tbs of butter and a half cup of cottage cheese.

feleciag09

Scochrane86 wrote: »

Keeping your carbs under 20g is your main focus. This will get you into ketosis.
Try hitting your protein goal, which is likely around 70-90g for you? this will help keep you full
Fat is a ceiling - try not to go over, but its ok if you don't meet (sometimes I don't even come close) this goal. Fat is used to keep you full and satisfied. I get my fat from fatty meats and from using butter and coconut oil to cook with.
My macros (what I actually hit, not what my goals are set as) are usually 20g carb, 80g protein, 60-90g fat

The keto Calc had me set up at 25g carbs, 105g of protein & 64g of fat. I just feel like it should be more fat than protein. I recalculated my protein using only my lean body mass and came up with 64-75g of protein needed I believe. I entered my macs at 70f 20p and 10c 1286cals. So as long as I keep my carbs under 20 try to hit my protein goal and get in as much fat as I can ill go into ketosis?

macchiatto

That does seem unusual. FWIW, I did keto at 10-15% carbs, 60-65% fats and 25% protein and it worked well for me.

Katehearts

I'm in my 3rd week of keto and there is definitely a learning curve. Don't rely on the default goal amounts on this site; shoot for less than 10% of your calories in carbs, 20% in protein, and the remainder as fat. To further clarify, carbohydrate and protein has 4 calories per gram; fat has 9. So, for example, if you are shooting for 1200 calories, you'd want 10% as carb (120 calories or 30 grams or less); 20% as protein (240 calories or 60 grams) and the remainder as fat. What you're working towards is depleting your glycogen stores so that your body turns to fat as an energy source.

nvmomketo

feleciag09 wrote: »

Scochrane86 wrote: »

Keeping your carbs under 20g is your main focus. This will get you into ketosis.
Try hitting your protein goal, which is likely around 70-90g for you? this will help keep you full
Fat is a ceiling - try not to go over, but its ok if you don't meet (sometimes I don't even come close) this goal. Fat is used to keep you full and satisfied. I get my fat from fatty meats and from using butter and coconut oil to cook with.
My macros (what I actually hit, not what my goals are set as) are usually 20g carb, 80g protein, 60-90g fat

The keto Calc had me set up at 25g carbs, 105g of protein & 64g of fat. I just feel like it should be more fat than protein. I recalculated my protein using only my lean body mass and came up with 64-75g of protein needed I believe. I entered my macs at 70f 20p and 10c 1286cals. So as long as I keep my carbs under 20 try to hit my protein goal and get in as much fat as I can ill go into ketosis?

Those macros look okay to me but your calories are pretty low. That's about 1100 calories per day: 25g or 100 kcal of carbs + 105g or 420 kcal of protein + 64g or 576 kcal fat. It looks like about 10% carbs, 35-40% protein and 50-55% fat. If you do raise your caloric amount, just add on more fat.

You could go lower in protein if you wish. LCHF experts like Phinney and Volek advise keto'ers to start with a protein level that they mean to go on with - as though there is no caloric deficit. The calorie deficit comes from carbs and dietary fat, and not protein. If you are not a very active person you could go lower in protein, but having it where it is is not extreme at all.



If you are eating 20g of carbs per day, it is a pretty sure thing that you'll be in ketosis constantly within a few days.

feleciag09

Katehearts wrote: »

I'm in my 3rd week of keto and there is definitely a learning curve. Don't rely on the default goal amounts on this site; shoot for less than 10% of your calories in carbs, 20% in protein, and the remainder as fat. To further clarify, carbohydrate and protein has 4 calories per gram; fat has 9. So, for example, if you are shooting for 1200 calories, you'd want 10% as carb (120 calories or 30 grams or less); 20% as protein (240 calories or 60 grams) and the remainder as fat. What you're working towards is depleting your glycogen stores so that your body turns to fat as an energy source.

10 20 & 70 is exactly how I have it set up. Thanks:)

feleciag09

nvmomketo wrote: »

feleciag09 wrote: »

Scochrane86 wrote: »

Keeping your carbs under 20g is your main focus. This will get you into ketosis.
Try hitting your protein goal, which is likely around 70-90g for you? this will help keep you full
Fat is a ceiling - try not to go over, but its ok if you don't meet (sometimes I don't even come close) this goal. Fat is used to keep you full and satisfied. I get my fat from fatty meats and from using butter and coconut oil to cook with.
My macros (what I actually hit, not what my goals are set as) are usually 20g carb, 80g protein, 60-90g fat

If you are eating 20g of carbs per day, it is a pretty sure thing that you'll be in ketosis constantly within a few days.

That brings me to another question.
How exactly am I counting these carbs? Ive seen 2 different ways. Total vs net. After planning my meals for the day I have 28g carbs & 16g fiber. Do I alter my lunch & dinner to lower the 28g to 20g or do I just subtract the 16gs of fiber which will leave me at 12g of carbs.

nvmomketo

feleciag09 wrote: »

That brings me to another question.
How exactly am I counting these carbs? Ive seen 2 different ways. Total vs net. After planning my meals for the day I have 28g carbs & 16g fiber. Do I alter my lunch & dinner to lower the 28g to 20g or do I just subtract the 16gs of fiber which will leave me at 12g of carbs.

You can do whatever you prefer. Some people like to go with net carbs to help keep track of fibre. Others go with total carbs. North American food labels list total carbs with fibre separate and British food labels list net carbs - I believe.

I go with total carbs. It's easier. I try to keep it below 20g while losing - it helps me with appetite suppression. I also track fibre and sugar. If fibre is over a quarter of my carb intake, and sugar is under a quarter of it, I figure I am doing great.