Day 1 on keto and unsure about carbs and macros in MFP

Wifett3

So I tried to do a lot of reading beforehand and thought I had a pretty good understanding of keto. I took the plunge, and today is day 1. Lookin back on what I tracked today in MFP, I’m no longer sure I’m understanding it completely. I’m starting with the fairly standard macros of 5/70/25%. I read a few comments on here about how to play with the settings for fiber to make it easier to do the mental math to calculate net carbs. I’m starting out with a goal of 20g net carbs. All this seems really straightforward to me.

My question is wouldn’t the macros be incorrect if MFP is not calculating them using net carbs. After all, I’m the only one of the two of us calculating those manually. Let me give 2 extreme examples of hypothetical days:

Theoretical day 2- end my day with MFP showing exactly 5/70/25 for my macros and me eating 20 carbs that I calculate to be exactly 20 net carbs. The math checks out perfect in my head with actual macros being 5/70/25 (this is how I originally had understood the keto breakdowns)

Theoretical day 3- end the day with MFP showing exactly 5/70/25 for my macros and me eating 20 carbs but this time I’m calculating exactly 0 net carbs (awesome job with all that fiber theoretical me! haha). If I had 0 net carbs, wouldn't the ACTUAL macros for the day end up closer to around 0/74/26?

So do I just go off of the slightly incorrect MFP macros and still strive for that 5/70/25 even tho I’m killing it with the fiber or do I give myself more leeway with those macros on days when my net carbs are particularly low? Or am I completely off base here with how I’m understanding MFP tracking? Thanks for any insights!

I’m just starting out so I really want to get off on the right foot. On that note, I’m looking for more friends so please add me!

kpk54

I may not be understanding what you posted above but i think you have it backwards. If you ate 20 total carbs that had 0 fiber that would be 20 net carbs. You've met your carb max of 20. No more carbs for the day.

If you ate 20 total carbs that had 20 grams of fiber that would be 0 net carbs so you could have 20 more carbs.

Guessing that you've inplemented the procedure of making fiber a tracked category on your food diary so you can view it next to carbs? You'll see the numbers in action on your diary if you enter say...8 ounces of milk (has 0 fiber) versus 8 ounces of raw cabbage that has both carbs and fiber.

Hope that helps.

Wifett3

Sorry for the confusion in trying to word my question. I'll make it more succinct:

Do the macros in MFP track carbs (the regular kind not the net kind) and if so, shouldn't MFP be tracking net carbs (along with fat and protein) instead?

If MFP *is* using the wrong carbs to calculate macros, then wouldn't the percentages be off?

Sunny_Bunny_

Just let it calculate them as total carbs. Then you do the math yourself to get net carbs. Only subtract fiber from fruit and veggies.
Don’t worry about that ratio pie chart thing.
Just don’t go over your carb allowance, don’t go over your total calories, definitely meet or exceed your protein and don’t go over in fat. The exact ratio is not important. You’re basically over thinking it
Bottom line.
Keep carbs low.
Eat all your protein.
Don’t overeat in calories.

Ignore ratios.

baconslave

Sunny_Bunny_ wrote: »

Just let it calculate them as total carbs. Then you do the math yourself to get net carbs. Only subtract fiber from fruit and veggies.
Don’t worry about that ratio pie chart thing.
Just don’t go over your carb allowance, don’t go over your total calories, definitely meet or exceed your protein and don’t go over in fat. The exact ratio is not important. You’re basically over thinking it
Bottom line.
Keep carbs low.
Eat all your protein.
Don’t overeat in calories.

Ignore ratios.

Exactly.


Some interweb-folk go on and on about ratios. If we're talking about keto for weightloss, they are merely a guideline. I was keto for 1.5 years, and I never hit 70% fat, ever. And I lost over 90lb.

People spout "macros" and get all fancy. They just want the illusion of authority. It really isn't necessary.

It's not the ratios that make keto effective. It's the chemical balance in the body that gives many decreased appetite, decreased cravings, and more energy so that decreased calories don't bother you as much. Those who experience these benefits can stay on keto more easily. And since consistency over time is what yields you results, that's where the keto magic is.

Keto is also great for medical issues like high blood sugar, PCOS, and strict medical keto works for some neurological diseases. But the only keto that requires fanatical adherence to a macro ratio is medically theraputic keto. Otherwise, the ratios are a nice guideline when you are starting out to give those new to it an idea of what ketogenic lifestyles look like, but faithfully hitting them...meh. You'll frustrate yourself more than anything.

• Keep below your carbs.
• Eat enough protein to sustain you based on your height, weight, and activity level.
• Fill the rest of your calories in fat. Eating more fat than that is counterproductive. Calories DO matter.

I personally also recommend that you get in the habit for pre-logging your day. No "oops" on the carbs or calories that way.
Plan, plan, plan. Plan for interruptions to your plans. Know what items in restaurants are keto friendly. Always have keto snacks available for when you get munchies-on-steroids.
And KCKO.

Consistency + Persistence + Time
HTH

kpk54

I concur with not micromanaging.

I think I also understand now where you're headed with your question: If I eat 20 carbs (that have no fiber), 20 carbs equals 80 calories. However, if I eat 20 carbs which also have 10 grams of fiber thus only 10 carbs because 20-10=10...have I eaten 80 calories or only 40 (which impacts the percentages).

The answer to "Aren't" the MFP percentages off" (because they're derived from total calories or 100% macros): According to the FDA, the answer would be "yes" because INsoluable fibers do not contribute any calories. What then, about soluable fibers? This question was raised a month so ago and no real answer was given (including none by me) but this discussion would then rear the head of the soluable versus insoluble question...I digress...

The crux of it all is don't drive yourself into the paralysis of analysis. You need a calorie deficit to lose weight (even on keto). For weight loss, hover around the calories/macros/percentages you have established. The subtraction of fiber calories becomes a calorie/macro/micro/percentage bonus...those fiber calories may not count.

Here's an article for your reading enjoyment:
https://fiberfacts.org/?s=do+fibers+count+as+calories+and+carbohydrates

Wifett3

Wow thanks so much for all the replies!! Everyone has been super helpful here and went above and beyond with answering my question.

sweetnana126

There is a way to "trick" MFP to calculate net carbs. I've been using it for years and find it most helpful. Here's the link https://github.com/Surye/mfp-keto-userscript

kpk54

https://community.myfitnesspal.com/en/discussion/10057456/so-which-is-it-total-carbs-or-net-carbs

There is that one and another listed in this writing from our low carb forum stickies for those who want to count net carbs.

Wifett3

Thank you to you both but I already saw the one in the sticky earlier. It doesn’t work on my phone and that’s what I primarily use, so it’s easier on me to NOT use it. Plus I’m a weirdo that doesn’t mind doing a lil math