Keto Newbie

lbzmse

Hello everyone! I NEED HELP. Just started keto I weigh 175 I’m 5’8 and want to lose weight about 20 lbs. I just started the 16 hr fasting. I need to know how much fat, carbs, protein I need to still lose!!! Thank you in advance

kimny72

lbzmse wrote: »

Hello everyone! I NEED HELP. Just started keto I weigh 175 I’m 5’8 and want to lose weight about 20 lbs. I just started the 16 hr fasting. I need to know how much fat, carbs, protein I need to still lose!!! Thank you in advance

You will lose based on your calories. Your macros can help you with compliance. With 20 lbs to lose, you should expect to lose around 1 lb per week, though with keto/low carb you may lose some additional water weight as well in the first couple of weeks. I don't do keto, so I'll let someone else help you with the macro breakdown.

Welcome and good luck :drinker:

kommodevaran

To lose weight, you need to be in a calorie deficit. This just means "eat less, move more" (but the moving is optional). Successful people might seem superhuman, but in reality, they get things done because they don't add unnecessary difficulty to important tasks.

You can eat any way you want. Your rate of loss is limited by your weight (the more you weigh, the faster you can lose), your calorie target (the less you eat, the faster you lose). But the amount of weight you will actually lose, is determined by how well you adhere to your calorie deficit over time, so it's crucial that you eat a nutritious diet (so you don't starve, and rebound overeat), and that you eat food you like (so your don't get bored, and rebound overeat), and that you log correctly so that you're eating what you think you're eating. MFP's default macro setup is fine as a start, and probably all the way too. Keto has stumbling blocks from the get-go, as you have seen already. And it doesn't do anything special; the point is to find diet composition that fits you.

You can eat any time you want. Most people already fast for several hours every day anyway; 16 hours is nothing, you just stop eating a few hours before bed and postpone breakfast a couple of hours. And it doesn't do anything special; the point is to find a meal schedule that fits you.

deepwoodslady

70% healthy fat (in my case about 99g) 25% protein (in my case about 80g) and 5% carbs (about 20g).

I used this handy keto calculator to help me figure out my exact macros:

https://keto-calculator.ankerl.com/

lbzmse

Oh my gosh!!! Thank you a million times 😬😬😬👌👌💪🏼💪🏼💪🏼

deepwoodslady

lbzmse wrote: »

Oh my gosh!!! Thank you a million times 😬😬😬👌👌💪🏼💪🏼💪🏼

No problem! Best wishes to you.

kommodevaran

lbzmse wrote: »

Oh my gosh!!! Thank you a million times 😬😬😬👌👌💪🏼💪🏼💪🏼

You're welcome! It's not as hard as many people want it to seem!

GaleHawkins

deepwoodslady wrote: »

70% healthy fat (in my case about 99g) 25% protein (in my case about 80g) and 5% carbs (about 20g).

I used this handy keto calculator to help me figure out my exact macros:

https://keto-calculator.ankerl.com/

@lbzmse the above is the ratio that I started out with and four years later still eat most of the time to stay in a state of nutritional ketosis. Because I eat a lot of almonds, coconut, etc my carbs run around 50 grams daily.

I did not do keto to lose weight but I have been down from around 250 to around 195 for the last three years eating all that I want when I want it. The desire to binge eat started to fade within weeks when I started keto to reverse some serious health issues that were side effects of my 40 years of high carb WOE. Health today at the age of 67 is better than 30 years ago after 4 years of keto.

Best of success from one that has done it for four years now. My first 90 days was bumpy and even my first year to some degree.

lbzmse

Thank you so much. I am just learning the basics and I don’t want to go to crazy on it but want to watch the carbs for sure. I love almonds and walnuts etc. do you eat dairy? Yogurt etc. May I ask about intermittent fasting. I just have eggs Avacado veggies etc for dinner I make sure I add Avacado but night time I have a rough time right now with sweets.

GaleHawkins

I do IF but it is by accident and not by intent. I doubt if I ever eat less than 50 grams of carbs but I hate counting anything or even balancing my checkbook so I do no tracking of what I eat most of the time. If my pain level shoots up I look at the way I have been eating and MOVING.

I have been walking 1/4 mile a day for four years down a steep hill and back up. When I started I would have to rest many times but now I could even jog it but that would not be good on my body parts I expect at my age.

@lbzmse in time doing keto is like use your turn signals when driving. Thinking is involved but it is subconscious. Food is not even on my mind unless I run out of it like coconut flakes two days ago.

lbzmse

Ok I will try it and get myself coconut flakes for snacks. Awesome for you that you can even jog !! Bravo. Thanks for your help