Macros

Gettinmyshrinkon

Hi all!
I started LC today after it was recommended through DNA testing!
I've struggled with mystery illness and weight gain/inability to lose for years now. I'm hoping this is the answer!

My problem is that I spend way to much time 'researching' and have totally confused myself!
I know that I need to be under 50g for Keto and have high fat by one of the issues is that I'm lactose intolerant and I have a fat malabsorption issue.

I'm coming from a mostly paleo diet so it's a big but not huge change for me.

Any advice on protein and fat numbers for me?
Anyone do dairy free Keto have any tips?

Sunny_Bunny_

Ketosis will occur from carb restriction. Eat the amount and type of fats you tolerate. There's no need to reach any certain amount beyond what your body specifically needs each day to cause ketosis. If you do not have any weight to lose, you would need a bit more fat to prevent weight loss but if you have weight to lose you may be able to gain some healing and adapt in time before you need to start adding more fat to stop weight loss.

To keep things simple, just restrict carbs, make sure you get at least enough protein for your needs to maintain or develop muscle (it's ok to eat more too) and just eat healthy fats in amounts you tolerate. Avoid margarine, vegetable and seed oils.
I can't advise on amount of protein without stats but 1g per pound of ideal body weight is a good goal. So if 130 pounds, for example, is considered a good weight for your height then aim for 130g protein.

KnitOrMiss

Also, the "why" of the fat mal-absorption issue would raise curiosity for me. I no longer have a gallbladder, so navigating fats for me took some effort at first. If you've had any kind of weight loss surgery, surgery on any part of the digestive system (up to and including organ removal), or a condition like IBS or something that can cause absorption issues, it may be as simple as needing to add a supplement to help fully break down the fats so that your body can absorb and use them...

If there is something else at play, I'd focus on keeping carbs down, getting enough of the fats you can tolerate (avocados? nuts? fattier meats?) to be satiated, and then protein to fill the gaps...

Good luck @Gettinmyshrinkon

Dragonwolf

Also, on the fat malabsorption front -- if you haven't had any of the aforementioned issues/surgeries, it could very well be something you were eating and aren't now.

For example, I get severely anemic when I eat wheat consistently over a period of time (even if it's just a couple of servings per day), regardless of how much dietary iron I get. However, once I drop the wheat, making no other changes, the anemia clears up on its own after a couple of months (depending in part on how bad it got). It's not an iron malabsorption per se, it's iron malabsorption because another dietary item is blocking it.