Keto to macro counting

elucanski

I've been eating less than 30 carbs a day for about two months. I've officially decided it's not for me, but I feel like I've gotten in too deep. I'm afraid once I start counting macros I'm going to put all of the weight on that I've lost. I mean, I know some of the weight will come back. But does anyone have advice on how to transition to avoid it as much as possible?

kommodevaran

You can't avoid the water weight from eating more carbs, but it's in the range of a few pounds, and it's not "true weight gain" as in fat. You won't gain weight unless you eat more calories than you burn. Just keep in mind, also, that if you have lost weight, your continued weight loss will slow down - this always happens, independently from macro composition.

livingleanlivingclean

How do you know how many carbs you've been eating up to this point if you haven't been tracking macros? You're just changing the amounts.

Calories are what matter for weight loss - maintain your deficit and you'll keep losing regardless of macro breakdown

sijomial

But you have been counting macros? You just had a different set of macro goals.
Your calorie goal doesn't have to change.

Apart from possibly a water weight gain why would you regain "all you have lost" without a significant and prolonged calorie surplus?

It sounds like a slow transition would take away some of the emotional reaction to a water weight regain of the initial water weight loss you (probably) saw when you went to low carbing.

deannalfisher

when I get a bump in carbs (normally in the realm of 10-20g daily) - see a slight uptick for about 2-3 days and then everything evens out again

elucanski

I haven't been tracking any other macro besides carbs. So I don't know how many calories I've been consuming, i eat when I'm hungry and count carbs in my head throughout the day. I never said I was smart about it. Haha.

SezxyStef

Yes you will gain some water weight back but it's not true "weight" as noted above.

But you might want to start logging now and see where you are for calories and adjust as needed...

Sunna_W

It's calories in and calories out...

You can increase your carbs to about 100 grams and still be considered "low carb" and continue to reap the benefits and not be miserable.

Look into resistant starch - it's a thing and it's very beneficial and it may help you to "stay the course".

Ref: http://www.precisionnutrition.com/all-about-resistant-starch

My macros (to get to 100 grams carbs) are: 30% carbs; 30% fat; 40% protein

A typical resistant starch breakfast might include a couple HB eggs and a cold boiled potato with salt, pepper and olive oil.

Your lunch could be a mixed salad that included one of the following (jicama, Jerusalem artichoke, cold sweet potato) as well as 3-4 oz protein (like poultry, beef, fish).

Dinner could be a half a serving of rice or pasta cooked in bulk in advance and cooled along with protein and veggies.

nvmomketo

Perhaps try logging your food for a few days to find out how mant calories you are eating. Once you know that amount you should be able to log a higher carb diet with the same caloric amount and continue on with losing or maintaining.

If you do find a ack of carbs satiating, you may end up eating more than expected when you add back in carbs. That is one reason many low carbers continue eating low carb after losing weight - they stop eating after an appropriate amount. I tend to put on weight when I raise my carb level out of ketosis and that is largely the reason why.

As others said, you may regain some water weight, but if you were adequately supplementing with sodium, it should be minimal.

I am curious what you meant by "in too deep"? I've been in ketosis for 2 years longer than you but I don't know what you mean.