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ketokammy

Hi everyone.

Im new to the app and thought id introduce myself id apreciate advice help and motivation and would like to evan motivate or help others if i can tho ive only began to understand and count macros.

My goals are to lose fat and build muscle. Im just looking for advice about what macros should i be consuming more from people who have had success in achieving the same goals.

Im on keto diet right now with macros set as;
60%fats
30%protein
10%carbs

I was wondering if maybe i should increase my protein % more to give my body more chance to build muscle
But then if i do ill have to decrease my fat % which im worried may stop my body to get into ketosis in order to lose body fat as keto diet is higher in fat so your body switches over to using my body fat as a energy resource which will once my fat intake fuel is dimished then will use and burn my stubborn body fat is fuel.

Thanks for your time.

TavistockToad

If your protein is around 0.8g per lb of bodyweight then it's enough.

Which lifting programme are you using?

lowcarbmale

You can do it The macros are fine for keto. 55/35/10 or 60/35/5 would also be ok. It's not really that strict. Just try to keep the cabs low and work out hard. When you eat too many carbs in one sitting and are worried that hey might kick you out or have kicked you out of ketosis just add a short work out to burn the sugar. The rest will come automatically. For faster weight loss keep protein stable, vegetables etc. stable and reduce the fat -> your belly fat will step in . Just make sure you still get a significant amount of energy from fat (like 75g /day or more).

Sloth2016

Maintaining protein intake sufficient to meet the body's needs will not prevent you from entering ketosis. The body undergoes adaptations including generating ketone bodies when carbohydrates are restricted typically below 100gm. daily (L. MacDonald, "The Ketogenic Diet", p.11). These adaptations occur irrespective of percentages of other macronutrients (e.g., fat, protein, alcohol) (op cit. p.26).

Lyle MacDonald notes that studies comparing relative effects on protein sparing for ketogenic versus non-ketogenic diets have provided mixed results (op. cit. 60) and concludes that "the most critical aspect to prevent nitrogen losses on a ketogenic diet is the consumption of adequate protein. (ibid.)

I guess if they called keto, the "lower carb, adequate protein" dietary pattern, it wouldn't be as sexy to market to the public.