High fat low carb?

sillysarahhhx

So I was doing keto but wanted to transition into dairy free mostly plant based. Can anyone give me an idea of my macros. Still wanting to do high fat low carb but necessarily keto because I will be eating sweet potato but no grains/beans/bread.

cmriverside

Keto macros don't change when you drop dairy.

It takes a certain level of carbs to reach ketosis.

Do you understand what keto is?

kimny72

Depending on who you ask, low carb is either below 150g or below 100g. Most folks here recommend aiming for 0.6-0.8g of protein per lb of your goal weight, so maybe shoot for that. Pick a carb goal you like, then make the rest fat.

Macros are personal preference. There is really no set definition of exact macro distribution to call yourself "LCHF".

nvmomketo

This^^^

Low carb is usually under 100-150g of carbs. There are 4 calories in each gram of carbs so that in max carbs of 400-600calories. Keto is usually under 20-50g or 80-200 calories. Your carb macro percentage will probably be between 0-40%.

Protein is usually moderate and the recommendation above is a good one. If your weight goal is 150 lbs, your protein goal would be 90-120g. There are 4 calories in a gram of protein so that is 360-480 calories, probably 25-35%.

The rest is fat.

lemurcat2

sillysarahhhx wrote: »

So I was doing keto but wanted to transition into dairy free mostly plant based. Can anyone give me an idea of my macros.

There's no specific macros for mostly plant-based no dairy, but to get enough protein you will need to probably consume more carbs (beans and lentils are one good source, although I see you are excluding them), and that will likely be your biggest challenge. I'd say get the meat-free, dairy-free thing down and then play with macros to see if you feel better on any particular combination (I'm assuming this is for ethical reasons).

Still wanting to do high fat low carb but necessarily keto because I will be eating sweet potato but no grains/beans/bread.

What amount of fat and carbs you will want is going to depend on you.

I'd figure out how to get in my protein first (agree with kimny's numbers above), and then make sure I was including a variety of vegetables and then add in the sources of fat you currently are (if they still fit in your diet). Eggs are pretty high fat and a decent source of protein, nuts don't have as much protein as some think, but they have some, and are a good source of fat, same with seeds. Anyway, I'd focus on food choice and satiety and then see where your macros are.

kshama2001

sillysarahhhx wrote: »

So I was doing keto but wanted to transition into dairy free mostly plant based. Can anyone give me an idea of my macros. Still wanting to do high fat low carb but necessarily keto because I will be eating sweet potato but no grains/beans/bread.

You're throwing me with the "mostly plant based". If you're going to be getting most of your protein from plants, you may not be able to be low carb as carbs are inherent in protein that comes from plants.

When I lived in yoga retreat centers, I knew lots of healthy and fit vegan who probably ate 60% carbs, 20% protein, and 20% fat. However, legumes were the backbone of their diet as they are the best source of plant-based protein.

If not from dairy or beans, from where were you planning to get your protein while eating "mostly plant based"?

cwolfman13

sillysarahhhx wrote: »

So I was doing keto but wanted to transition into dairy free mostly plant based. Can anyone give me an idea of my macros. Still wanting to do high fat low carb but necessarily keto because I will be eating sweet potato but no grains/beans/bread.

Why no beans? If you're going primarily plant based, things like beans and lentils will be a staple protein. IMO, while possible, low carb (even if it's not keto low) and plant based don't really make good bed fellows. A low carb plant based diet is going to be really restrictive.

kimny72

kshama2001 wrote: »

sillysarahhhx wrote: »

So I was doing keto but wanted to transition into dairy free mostly plant based. Can anyone give me an idea of my macros. Still wanting to do high fat low carb but necessarily keto because I will be eating sweet potato but no grains/beans/bread.

You're throwing me with the "mostly plant based". If you're going to be getting most of your protein from plants, you may not be able to be low carb as carbs are inherent in protein that comes from plants.

When I lived in yoga retreat centers, I knew lots of healthy and fit vegan who probably ate 60% carbs, 20% protein, and 20% fat. However, legumes were the backbone of their diet as they are the best source of plant-based protein.

If not from dairy or beans, from where were you planning to get your protein while eating "mostly plant based"?

Yeah, OP I missed that. If you are going to be eating no dairy, whole grains, or beans you are going to have to eat multiple servings of meat and eggs or you will be woefully short on protein.