Funny Story about micros
tmoneyag99
Posts: 480 Member
I'm new to the game but I monitor micros along with macros.
I try to approach Keto as healthfully as possible. (ie I don't let it give me license to snap into a slim Jim) All these years of dieting I have had such a hard time meeting my micros.
Last night I checked and I was at 75% or better with calcium (thx cheese) Iron, Vit A, and believe it or not Vitamin C! (tomatoes and tomato basil soup!)
I try to approach Keto as healthfully as possible. (ie I don't let it give me license to snap into a slim Jim) All these years of dieting I have had such a hard time meeting my micros.
Last night I checked and I was at 75% or better with calcium (thx cheese) Iron, Vit A, and believe it or not Vitamin C! (tomatoes and tomato basil soup!)
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Replies
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I take a multivitamin. Does that count?1
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You made me curious so went and checked mine. Am close or over across the board except iron @ 71% which seams odd and potassium @ 75% which I always track and am often low on despite taking a supplement. If I take more potassium my stomach gets upset unless I am doing an endurance ride. Found the iron weird.0
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I have found that taking vitamin supplements was the easiest way to avoid countless micro tracking. Kind of the set it and forget it approach.2
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You made me curious so went and checked mine. Am close or over across the board except iron @ 71% which seams odd and potassium @ 75% which I always track and am often low on despite taking a supplement. If I take more potassium my stomach gets upset unless I am doing an endurance ride. Found the iron weird.
It is important to note that currently potassium is not included on food labels in the US. Therefore, if you are in the US, you may be consuming more potassium that you realize. In addition, US food labels will be changed this year effective July 26th for major manufacturers and a year later for small businesses. Thus, your tracking should become more reflective of your actual intake over the next year and a half.2 -
Yes, I also check micronutrients, but allow for a pretty big margin of error in MFP food data.1
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You made me curious so went and checked mine. Am close or over across the board except iron @ 71% which seams odd and potassium @ 75% which I always track and am often low on despite taking a supplement. If I take more potassium my stomach gets upset unless I am doing an endurance ride. Found the iron weird.
It is important to note that currently potassium is not included on food labels in the US. Therefore, if you are in the US, you may be consuming more potassium that you realize. In addition, US food labels will be changed this year effective July 26th for major manufacturers and a year later for small businesses. Thus, your tracking should become more reflective of your actual intake over the next year and a half.
^^^ this - most low-carbers are getting way more potassium than they think because most meats are fairly high in potassium.
For example:
Chicken breast - 100 grams contains almost 300mg
Chicken thighs (dark meat) - 100 grams has 240mg
Ground beef (80/20) - 100 grams has 269mg
Bacon (yeah!!!!) - 100 grams has 499mg
All of these came from the USDA database, so I think they are fairly accurate.1 -
Where do I go to check my macros?
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Where do I go to check my macros?
Carbs fats and protein are macros and should show on your food diary as the MFP defaults. The MFP default percentages are 50% carbs, 20% fat and 30% protein. Most low carbers choose less than 50% carbs. You can change the percentages to what you want in "goals" in MFP. The 3 just have to add up to 100%. The percentages auto change the grams for each macro. Unless you have the paid version of mfp your option is only 5% increments. Just alter the percentages in increments of 5% to reflect close to the number of grams you want (or the percentages you want).
Hope that is what you were asking. If not, clarify and someone will help.0
