Keto diet HELLPP

mrsfabbanks

Hi guys! I'm trying to transition to keto diet. I'm not sure what my macros should be set to? I have 100lbs to lose and I'm ready to do this. I've been consistently working out and dieting since Jan 1.
Any advice is greatly appreciated.

MichelleSilverleaf

I don't do keto, but I think carbs are supposed to be something like 60g, it's very low. Fats are high and I think proteins are moderate, like 60-80g or something. Will say though that if it's carbs that help you stay satisfied, you're going to have a hard time on keto. Make sure you're getting plenty of sodium to help keep your electrolytes in check.

tammyfranks2

I am doing low carb , with keto added kind of , I do about 30 carbs a day or less and good fats like coconut oil , I have to lose over 200 pounds so i understand , it's been 8 days on here for me , and in the last 5 days I have lost 5 pounds. Low carb is the only way for me , carbs just are my worse enemy .

yirara

Keto is not a magic diet to lose weight. It's still all about eating less than your body needs. Also, only do keto if you think you want to continue eating like this once you've reached your goal weight. While losing weight you learn how to eat the right amounts. If you follow a diet just for weightloss and then switch back to something else you've not learned how to manage what you eat after your diet.

peggy_polenta

You need to break your %of caloric intake into the following:
60 grams of carb as mentioned below is too high and most people will not enter ketosis at the amount.
i eat no more than 10-20 grams of gross carbs. most people will enter ketosis consume <50 per day, but you do need to spread that out over the day...not all in one sitting.
Also, a ketogenic diet is not the same as a low carb diet. they are two different things.
60-75% of calories from fat (or even more),
15-30% of calories from protein, and.
5-10% of calories from carbs.

MelodiousMermaid

https://keto-calculator.ankerl.com/ is a good resource a friend recommended to me. It's not the end-all-be-all, as we're all different, but it's a starting point.

FlyingMolly

Setting them on MFP didn’t work well for me, because it only counts total carbs and not net carbs. You can set total to 15% and hope for the best, but I like to be more specific. So I changed the view so that carbs and fiber were right next to each other, so it’s easy to subtract fiber from carbs throughout the day. Multiply the result times 4, and compare that number to your total calories; I keep mine between 5-10% for keto. It’s not quite as simple as just having MFP tell you, but it’s not too bad and it works.

nvmomketo

Macros will vary widely on a ketogenic diet.

Carbs are usually under 20 to 50g, but some go to almost 0 carbs, and very active, metabolically healthy people can go well over a 100g of carbs if they time their carbs around a lot of exercise. As a percentage, carbs are usually 0-15%, with 5-10% being more the norm.

Protein is usually moderate. For women, I see 60-150g quite often. As a general rule, when losing weight it is best to err on the side of higher protein because that will help you preserve lean tissue, and it has a slight thermogenic effect which could help you lose a bit faster. Plus protein is usually quite satiating for people so it may help you eat less. While losing, I would aim for 100+ grams if possible, probably 25-30%. I have seen protein set between 20 and 40% though.

Fat fills in the rest. Don't worry about trying to eat a lot of it - you have body fat to burn instead of dietary fat, right?

Good luck.

And consider joining the Keto or Low Carber Daily MFP goups. You'll find more info there.
http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
http://community.myfitnesspal.com/en/group/1143-keto