Skinny School
Replies
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GottaBurnEmAll wrote: »
I'm pretty sure there's an online keto macro calculator, and maybe @nvmomketo knows where it is and can recommend it.
50g carbs per day is not a ketogenic diet.
I second that. It's 20g or less.
There is a range that can be considered ketogenic; how low carbs need to be for someone to be in ketosis can vary somewhat based on individual factors. Under 20g is more strict/extreme (and virtually guarantees ketosis for most people) but under 50gm is not uncommon. (And of course, there's also a difference between a therapeutic ketogenic diet, e.g. for epilepsy, that needs to be more strict, and people who are simply aiming to be in ketosis to reap the benefits.)1 -
kathynorton12758 wrote: »My apologies for not being clear... I am trying to plan my daily intake, but the only pieces I have are the carbs and sugars. What is a healthy amount of fat and protein per day, taking into account that I have very little carbs and sugars?
@kathynorton12758
This is something I saw posted here a while back that I found helpful:
When in a deficit:
Include in your diet 0.64g protein per pound of bodyweight
Include 0.35g fat per lb of bodyweight (these are minimums)
Then fill out the remainder of your daily calorie goal with carbs—there are no minimum requirements for carbs, but include a wide spread of colourful vegetables and make sure you're getting adequate fibre.
I've seen protein most commonly recommended at 0.8g per lb, especially in a deficit where higher protein can be helpful for muscle retention.5 -
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GottaBurnEmAll wrote: »
I'm pretty sure there's an online keto macro calculator, and maybe @nvmomketo knows where it is and can recommend it.
50g carbs per day is not a ketogenic diet.
Sure it is, or often/usually is, especially since OP is talking about total carbs and it can be even more if you are active. I don't know why so many push 20 g as a necessity.
In any case keto/LCHF, little difference unless OP were trying to do this for epilepsy, which she's not.
OP, sounds like you may be questioning/re-thinking the LCHF/keto approach which seems to be promoted in your book, but typically how you would set your macros is set a carb limit (50 g, for example), set a protein goal (I would recommend aiming for around .8 g per lb of goal weight, although more or less can be okay -- my reason is that more protein tends to protect against muscle loss and .65-.85 g/lb of a healthy goal weight is a good range to make sure you do). Then, you eat fat to fill up the rest of your calories.
How do you get a calorie goal? MFP will calculate it for you, but if you don't have a lot to lose 1 lb/week is more realistic than higher goals. The way MFP works is that you will log back exercise calories and eat some of them (many don't eat all to protect against overestimates, although you adjust that based on how your results are after a few weeks).
Hope that's helpful.5 -
Honestly, if a diet plan asks you to severely reduce carbs and fat but does not give you any idea on how to get proper nutrition and calories with it, it can't be good for you.3
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OP, you never said how tall you are or how much you weigh, but with only 12 pounds to lose you probably don't need to go on some fad VLCD diet. Plug your numbers into MFP with a goal to lose 0.5 pounds a week. Adjust your macros a bit if you'd like. Eat within your calorie goal.4
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mitch16: I'm 5'5", 133.6 lbs. I've lost from 137 lbs. in a week. I've never had to watch my weight or what I ate, but with age... the pounds won't budge more than a pound or two then back up. I've always been in the low to mid 120 lbs., so to me, this weight is too much.0
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kathynorton12758 wrote: »mitch16: I'm 5'5", 133.6 lbs. I've lost from 137 lbs. in a week. I've never had to watch my weight or what I ate, but with age... the pounds won't budge more than a pound or two then back up. I've always been in the low to mid 120 lbs., so to me, this weight is too much.
Doesn't change what I said... You are in the middle of the range for healthy BMI. You certainly didn't put this weight on in a month's time (and if you did, see a doctor ASAP), so it's not reasonable to think that you can lose it that short of time. Eat at a small deficit and track consistently and you will eventually lose the weight--no need to resort to a crash diet.6 -
To answer your actual question 50g of carbs is about 200 calories so you'd divide 200 by your daily calorie goal to get your percentage of carbs. Then split the remaining calories how you want between fats and protein. For example I'm at 1210 calories a day so for me 50g carbs would be about 17% carbs, and with the remainder I'd do 36% protein which leaves 47% from fat.3
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Dear Posters,
Please remember that the getting started and general help boards are designed to answer questions. Please keep discussions on these board relevant to the questions asked by the original poster of the thread. If a somewhat related topic comes up you are always welcome to start your own thread to continue the conversation. Please refrain from hijacking other users threads.
Thanks,
4legs0 -
kathynorton12758 wrote: »mitch16: I'm 5'5", 133.6 lbs. I've lost from 137 lbs. in a week. I've never had to watch my weight or what I ate, but with age... the pounds won't budge more than a pound or two then back up. I've always been in the low to mid 120 lbs., so to me, this weight is too much.
OP, with only 15 lbs to lose, you should be losing no more than 1 lb per week (some would actually say only one-half lb per week). So set your goal in MFP to that, and get your calorie goal. That is the most important number for weight loss. Then set your macros (carbs/protein/fat) however you want - I'm not going to get into that boondoggle
Be patient, learn as you go, and good luck! 3 -
kathynorton12758 wrote: »mitch16: I'm 5'5", 133.6 lbs. I've lost from 137 lbs. in a week. I've never had to watch my weight or what I ate, but with age... the pounds won't budge more than a pound or two then back up. I've always been in the low to mid 120 lbs., so to me, this weight is too much.
OP, with only 15 lbs to lose, you should be losing no more than 1 lb per week (some would actually say only one-half lb per week). So set your goal in MFP to that, and get your calorie goal. That is the most important number for weight loss. Then set your macros (carbs/protein/fat) however you want - I'm not going to get into that boondoggle Be patient, learn as you go, and good luck!
Op this is spot on-follow this and you'll be good to go
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4legsRbetterthan2 wrote: »
If you would like to continue the discussion started here on the credentials of various professionals please see:
http://community.myfitnesspal.com/en/discussion/comment/40050959#Comment_40050959
Thanks,
4legs
@4legsRbetterthan2 This link doesn't go anywhere.0 -
4legsRbetterthan2 wrote: »
If you would like to continue the discussion started here on the credentials of various professionals please see:
http://community.myfitnesspal.com/en/discussion/comment/40050959#Comment_40050959
Thanks,
4legs
@4legsRbetterthan2 This link doesn't go anywhere.
Sorry, we pulled it off the boards this morning. Thanks!0
This discussion has been closed.
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