Macros

jodymaro1

My macros are 5% carbs, 20% protein and 75% fat. This is what is recommended for Keto I believe after doing my research a few weeks ago. It may seem like high fat and low protein but that is how it’s supposed to be. Any extra protein (which raises insulin) will be used as an energy source and stored as fat. I’m full all the time and most days only have two meals and no snacking needed. Anyone else have this macro ratio or any others which we can compare and see what benefits you have had with it? I’ve dropped 6 lbs in past three or so weeks and that’s even going over my 5% on some days (and even over my calories 😯 too lol). I lost 3 additional pounds since April (total 9) but was working out and eating different than Keto lifestyle back then. I learned a lot from Dr Berg on YouTube regarding keto and fasting, since before the old days when I did Atkins twice and lost weight. What are your macros??

sijomial

Not this "Dr" Berg I hope?
https://casewatch.net/board/chiro/berg.shtml

You do realise there is no net storage of additional body fat in a caloric deficit?

psuLemon

sijomial wrote: »

Not this "Dr" Berg I hope?
https://casewatch.net/board/chiro/berg.shtml

You do realise there is no net storage of additional body fat in a caloric deficit?

And to add, there are overfed studies showing how unlikely protein converts to body fat. Now dietary fat pretty much has a direct pathway. Even carbs are rarely converted into body fat.

OP, protein is the most important macronutrient during weight loss. It preserves muscle mass, metabolism, imrpoves hair and joint health and much more. 20% protein, depending on your calorie level, can be too low. Ideally, you want to be 1.5-2.2g/kg.

For keto its 20-50g carbs 1.5-2.2g/kg of protein and the rest can be fats.

nvmomketo

Congrats on your success so far.

My macros are usually <5% C, 25-30% P, and 70-75% fat.

I recommend these MFP groups:

https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum

https://community.myfitnesspal.com/en/group/1143-keto

You'll find more similar experiences in there.

I agree with not keeping protein low.20% protein is great for maintenance but for losing 25-30% is often better. Protein helps minimize lean tissue lost and many find it quite satiating.

Some keto'ers like to match protein and fat gram for gram, so something like 90 or 100+ g each.

Protein does raise insulin somewhat but it usually is not a lot. It's a non-issue for most people except a few T2D's who could find it affects their blood glucose; it isn't normally a problem.

Dr Benjamin Bikman has looked further into this.
https://www.youtube.com/watch?v=z3fO5aTD6JU

G0ldengirl68

He's the one I stick with on Youtube, really trust the research, and knowledge. Plus, it's worked for me.