Still Stuck... Wrongdoings?

drnriordan

retirehappy wrote: »

As for the fat, read this excellent blog post on it.
https://lowcarbrn.wordpress.com/2015/10/28/dont-force-the-fat/

Thanks for sharing this blog. I enjoyed it and will add it to my regular reading list.

collegefbfan

@Sunny_Bunny_ wow, you look even more amazing than last year when I was on here. Yes, what you say makes so much sense now. Keto is low, low carb. Not necessarily high, high fat. I have listened to Jimmy Moore and read Ketoevangelist. So, is there a protein intake estimate that would fit my needs? Being 5 feet 8 inches and 220 pounds now. I had my diet/macros down pat for the most part last year. Now that I have lost weight/fat an changed, that needs to change too. Just not sure by how much. Is it keto calculator time again? Or any input from you all? Anyone around my size can share what they did? Many thanks again people.

2t9nty

collegefbfan wrote: »

Really? I thought on ketogenic, you need to be somewhat be careful of too much protein because it can convert to glucose. Am I wrong? Also, I followed Carbs-20grams, Protein-80-120 grams, and Fat-160-250 grams or thereabouts. I know those are wide ranges, but I can't remember exactly. And these change from day to day but not by much.

Thanks again.

For what it is worth, I test glucose and log everything I eat. I can eat a lot of protein, and it does not seem to have an impact on my glucose levels. We are all different, but that is what I have observed.

I keep under 20 g of carbs a day and my protein macro gives me 135 that I try hard to meet or exceed. I don't avoid fat, but typically I don't intentionally add it either. HWC with the first cup of coffee in the morning is an exception to this. I would like to leave half my allowed fat grams unaccounted for, so my body can source them from the strategic fat reserve. I don't always do that, but I am usually consuming 2/3 of the fat macro probably.

ccrdragon

collegefbfan wrote: »

@Sunny_Bunny_ wow, you look even more amazing than last year when I was on here. Yes, what you say makes so much sense now. Keto is low, low carb. Not necessarily high, high fat. I have listened to Jimmy Moore and read Ketoevangelist. So, is there a protein intake estimate that would fit my needs? Being 5 feet 8 inches and 220 pounds now. I had my diet/macros down pat for the most part last year. Now that I have lost weight/fat an changed, that needs to change too. Just not sure by how much. Is it keto calculator time again? Or any input from you all? Anyone around my size can share what they did? Many thanks again people.

I am the same height as you are and I shoot for a minimum of 100 - 120 grams of protein a day, < 50 grams of carbs and fat to satiety.

Sunny_Bunny_

collegefbfan wrote: »

@Sunny_Bunny_ wow, you look even more amazing than last year when I was on here. Yes, what you say makes so much sense now. Keto is low, low carb. Not necessarily high, high fat. I have listened to Jimmy Moore and read Ketoevangelist. So, is there a protein intake estimate that would fit my needs? Being 5 feet 8 inches and 220 pounds now. I had my diet/macros down pat for the most part last year. Now that I have lost weight/fat an changed, that needs to change too. Just not sure by how much. Is it keto calculator time again? Or any input from you all? Anyone around my size can share what they did? Many thanks again people.

Thank you so much! I’m still working the keto life for all it might provide me so it’s awesome to get such a great compliment.

I agree with the basic protein that people like Ketovangelist say is needed, but as a MINIMUM, not a maximum like they pitch It. I just haven’t seen any evidence to support any need to stop there. So on that recent blog post by that guy named Ben, he says for men, a range of 80-120 grams for an average sedentary man. If you consider the recommendations of the “pro protein” crowd, of 0.8g per pound of lean mass, this 80-120 would represent an average man having 100-150 pounds of lean mass. That seems about right to me and those two ideas completely align. The only place they don’t align is in the idea that you need to specifically stop within that range.
The “pro protein”, or I guess it’s more accurate to say the “non limiting” crowd, would tell you that eating above your necessary protein is beneficial because it allows you trade some fat macro for some protein macro and the benefit of that is that you’re trading 9 calories per gram for only 4 calories. So you can reduce total calories while not feeling any less fed. Since fat, not protein is the fuel we burn on keto, this allows your bodyfat to be more utilized. You don’t want to eat low fat, being less than around 50g, but you can safely reduce fat so that you can burn more from the onboard pantry.

If you want to use a macro calculator rather than a general 80-120g as a minimum goal, I’d recommend the one at ketogains.
https://ketogains.com/ketogains-calculator/

If you work out, check the box marked “ketogains recommends” and it will increase your protein to 1g per pound of lean. It will also bump your calories up a little, so make note of how many fat grams it shows BEFORE you click the box then to put calories back down, manually change the new fat grams back to what they were before you clicked the “recommends” box. To figure out lean mass, you need to use the navy calculator that you will find a link to on the KG calculator page. It requires a few body measurements to estimate.
I hope this helps.

PaulaJSchiller

AlexandraCarlyle wrote: »

Dear @Sunny_Bunny_ please write a book just for me.
I am an idiot and crave super idiot-simple counsel just like yours.
Thank you.

Ditto!!!

kpk54

Hey @collegefbfan , here is a great refresher for you! For future reference it can be found in our "Stickies" under Various LC Programs, r/ketoFAQ.

https://www.reddit.com/r/keto/wiki/faq