Macro help needed please

sam723mfp

I've lost one and a half stone since march doing HFLC/Keto but have stalled over the last month. Can anyone give me any advice please? Attached is a picture of my macros. Thank you in advance.

cmriverside

Macros don't cause weight loss. A calorie deficit does.

kimny72

How are you measuring your portions? By stall do you mean no weight loss at all, or a slow down? Regardless of the diet you follow, calories determine weightloss, so if you've stopped losing tighten up your logging to make sure you are eating the cals you think you are.

CharlieBeansmomTracey

weight loss is not linear. are you weighing all your food (solids and semi solids) on a food scale? how much do you need to lose? for keto fat should be like 60-75%, and carbs are like 5-10 % and protein 15-30%. thats for keto.but you can still eat too much in a keto diet(or any other diet) and either gain weight or not lose at all(that can happen with any diet no matter the macros) macros in keto only are important for entering ketosis,to lose weight a deficit is needed.

malibu927

Tighten up your logging

AishaBraziel

sam723mfp wrote: »

I've lost one and a half stone since march doing HFLC/Keto but have stalled over the last month. Can anyone give me any advice please? Attached is a picture of my macros. Thank you

I don't know how much a stone is but as you lose, you have to adjust your macros. Looking at it, I would decrease the carbs to 20g, cut the fat a bit and increase the protein.

mmapags

Phatcat313 wrote: »

sam723mfp wrote: »

I've lost one and a half stone since march doing HFLC/Keto but have stalled over the last month. Can anyone give me any advice please? Attached is a picture of my macros. Thank you

I don't know how much a stone is but as you lose, you have to adjust your macros. Looking at it, I would decrease the carbs to 20g, cut the fat a bit and increase the protein.

Why? That is already fairly low carb at only 44 grams. Nothing out of line with fats. These recommendations make no sense. And would have nothing to do with weight loss. Calories are for weight loss. Macros for nutrition and body composition.

OP, your macros are fine. What is your height, weight and daily calories? If you were losing and now you are not, either you are holding some water weight or your logging is not accurate as others have suggested.

malibu927

Phatcat313 wrote: »

sam723mfp wrote: »

I've lost one and a half stone since march doing HFLC/Keto but have stalled over the last month. Can anyone give me any advice please? Attached is a picture of my macros. Thank you

I don't know how much a stone is but as you lose, you have to adjust your macros. Looking at it, I would decrease the carbs to 20g, cut the fat a bit and increase the protein.

A stone is 14 pounds. And adjusting macros won't help if she's eating the same number of calories.

AishaBraziel

sam723mfp wrote: »

I've lost one and a half stone since march doing HFLC/Keto but have stalled over the last month. Can anyone give me any advice please? Attached is a picture of my macros. Thank you in advance.

Follow a group on Facebook called Ketogains. They are science and evidence based and will be better able to help you. Good luck.

ck2d

There are so many things to say.
1) When you start eating a new way you lose a lot of weight quickly and then level off at about a pound a week. That's what you should aim for, it's a healthy weight loss.
2) When you've lost weight, your body doesn't need as many calories to function as it did before, so you have to keep that in mind and drop them a bit. But not too much - I cut mine too quickly and had a complete stall until I added back 250 calories per day and lost 4 pounds that first week.
3) Keto is 20 grams net per day, 20% of total calories worth of protein, and the rest fat. For keto, you'll need to drop both your carbs and protein and up your fat.
4) Remember that carbs and protein are 4 calories per gram and fat is 9 calories per gram. You can't calculate your percentages by comparing the grams across the board. For instance, the numbers you posted:
44 g carbs 64 g fats 99 g protein
is 15% carbs 50% fats 35% protein
For keto you should aim for 5% carbs, 75% fat, and 20% protein.
5) You've lost a lot of weight. Keep that in mind. Celebrate it!
6) You don't want to rush this process. It might be great to *pop* be at your goal weight. Slower losses really are better. You will learn a new way to live and it will be easier to keep off. It will also give you the chance to exercise and get your weight distributed the way you want it to be.

CharlieBeansmomTracey

ck2d wrote: »

There are so many things to say.
1) When you start eating a new way you lose a lot of weight quickly and then level off at about a pound a week. That's what you should aim for, it's a healthy weight loss.
2) When you've lost weight, your body doesn't need as many calories to function as it did before, so you have to keep that in mind and drop them a bit. But not too much - I cut mine too quickly and had a complete stall until I added back 250 calories per day and lost 4 pounds that first week.
3) Keto is 20 grams net per day, 20% of total calories worth of protein, and the rest fat. For keto, you'll need to drop both your carbs and protein and up your fat.
4) Remember that carbs and protein are 4 calories per gram and fat is 9 calories per gram. You can't calculate your percentages by comparing the grams across the board. For instance, the numbers you posted:
44 g carbs 64 g fats 99 g protein
is 15% carbs 50% fats 35% protein
For keto you should aim for 5% carbs, 75% fat, and 20% protein.
5) You've lost a lot of weight. Keep that in mind. Celebrate it!
6) You don't want to rush this process. It might be great to *pop* be at your goal weight. Slower losses really are better. You will learn a new way to live and it will be easier to keep off. It will also give you the chance to exercise and get your weight distributed the way you want it to be.

actually keto is 50g net or less per day, some people can eat 100 net grams or less and still be in ketosis. as for losing a lb a week it depends on how much weight she has left to lose.

sam723mfp

Thank you everyone. I'm 5ft 4 inches and currently weigh 13 stone 7 lbs. I've lost 21 lbs, I think I will lower my carbs from 20 and up my fats more and see if that does anything.

malibu927

sam723mfp wrote: »

Thank you everyone. I'm 5ft 4 inches and currently weigh 13 stone 7 lbs. I've lost 21 lbs, I think I will lower my carbs from 20 and up my fats more and see if that does anything.

How many calories are you eating a day and how are you measuring your food intake?

kshama2001

sam723mfp wrote: »

Thank you everyone. I'm 5ft 4 inches and currently weigh 13 stone 7 lbs. I've lost 21 lbs, I think I will lower my carbs from 20 and up my fats more and see if that does anything.

There are mistakes that people commonly make that cause them to not lose weight that we might be able to spot if you change your Diary Sharing settings to Public: http://www.myfitnesspal.com/account/diary_settings