Getting your macros in on Keto

worldinplace

MichelleSilverleaf wrote: »

worldinplace wrote: »

psuLemon wrote: »

worldinplace wrote: »

Well After trying to get in ketosis for the past two days, I gained about two pounds. I recalculated my macros.
Protein 121g
Net Carbs 25g
Fat 105g

I was going to buy MCT oil. But I'm going to do more research. I been watching Dr. Berg videos on YouTube.

To hit the fat macro I just kept adding Extra virgin olive oil to my meals and butter. I added an extra fish to my dinner to hit my protein goal. I had 63% Fat 29% Protein and 8% Carbs. I know my net carbs is in the low 20's.

Can I ask a basic question? Why are you even trying to get into ketosis? If it doesn't align to how you naturally eat, than its not going to be a successful way of dieting.

I am trying to lose weight. In the past, I cut out carbs and drop down to 197. I'm trying to get into ketosis because I want to lose weight. Usually, I eat more carbs and less protein and I wont lose weight. I just want something that works. I have tried Paleo and I stopped losing weight around 195. Maybe I'm not understanding all the videos and information correctly.

If you're not paying as much attention to your calories as your macros you won't lose weight. Cutting out things only gets you so far, the closer you get to your goals the more precise you have to be. Keto works for those people who can be satiated by that way of eating, which is what helps them stay at their deficit. Not keto in and of itself.

I'm going to stick to Keto and see what happens. I have noticed that I'm not as hungry.

zeejane03

worldinplace wrote: »

psuLemon wrote: »

worldinplace wrote: »

Well After trying to get in ketosis for the past two days, I gained about two pounds. I recalculated my macros.
Protein 121g
Net Carbs 25g
Fat 105g

I was going to buy MCT oil. But I'm going to do more research. I been watching Dr. Berg videos on YouTube.

To hit the fat macro I just kept adding Extra virgin olive oil to my meals and butter. I added an extra fish to my dinner to hit my protein goal. I had 63% Fat 29% Protein and 8% Carbs. I know my net carbs is in the low 20's.

Can I ask a basic question? Why are you even trying to get into ketosis? If it doesn't align to how you naturally eat, than its not going to be a successful way of dieting.

I am trying to lose weight. In the past, I cut out carbs and drop down to 197. I'm trying to get into ketosis because I want to lose weight. Usually, I eat more carbs and less protein and I wont lose weight. I just want something that works. I have tried Paleo and I stopped losing weight around 195. Maybe I'm not understanding all the videos and information correctly.

Weight loss comes down to calories, not macros ratios (carbs, protein and fat). To lose weight the only thing you need to be doing is hitting the correct calorie deficit for your weight loss goals.

If going low carb lines up with how you prefer to eat than it may help you achieve your calorie deficit, but it's not the low carbing that's causing weight loss-it's that you're eating at a calorie deficit.

As a sidenote-I've a 40 year old woman, who's only exercise is light walking, and I eat on average 200+ grams of carbs every day. I'm at the lower end of the healthy BMI chart and I manage my weight be keeping my calories in check

psuLemon

worldinplace wrote: »

psuLemon wrote: »

worldinplace wrote: »

Well After trying to get in ketosis for the past two days, I gained about two pounds. I recalculated my macros.
Protein 121g
Net Carbs 25g
Fat 105g

I was going to buy MCT oil. But I'm going to do more research. I been watching Dr. Berg videos on YouTube.

To hit the fat macro I just kept adding Extra virgin olive oil to my meals and butter. I added an extra fish to my dinner to hit my protein goal. I had 63% Fat 29% Protein and 8% Carbs. I know my net carbs is in the low 20's.

Can I ask a basic question? Why are you even trying to get into ketosis? If it doesn't align to how you naturally eat, than its not going to be a successful way of dieting.

I am trying to lose weight. In the past, I cut out carbs and drop down to 197. I'm trying to get into ketosis because I want to lose weight. Usually, I eat more carbs and less protein and I wont lose weight. I just want something that works. I have tried Paleo and I stopped losing weight around 195. Maybe I'm not understanding all the videos and information correctly.

All weight loss comes down to calories. Being in ketosis doesn't mean you will lose weight. I lost weight averaging 250-300g of carbs per day. And when i lose weight, i cut fat.

My concern, is that this doesn't align to your current esting style and often that makes it harder. Personally, i would focus on cutting calories and slowly move towards ketosis if you want or have the ability.

worldinplace

psuLemon wrote: »

worldinplace wrote: »

psuLemon wrote: »

worldinplace wrote: »

Well After trying to get in ketosis for the past two days, I gained about two pounds. I recalculated my macros.
Protein 121g
Net Carbs 25g
Fat 105g

I was going to buy MCT oil. But I'm going to do more research. I been watching Dr. Berg videos on YouTube.

To hit the fat macro I just kept adding Extra virgin olive oil to my meals and butter. I added an extra fish to my dinner to hit my protein goal. I had 63% Fat 29% Protein and 8% Carbs. I know my net carbs is in the low 20's.

Can I ask a basic question? Why are you even trying to get into ketosis? If it doesn't align to how you naturally eat, than its not going to be a successful way of dieting.

I am trying to lose weight. In the past, I cut out carbs and drop down to 197. I'm trying to get into ketosis because I want to lose weight. Usually, I eat more carbs and less protein and I wont lose weight. I just want something that works. I have tried Paleo and I stopped losing weight around 195. Maybe I'm not understanding all the videos and information correctly.

All weight loss comes down to calories. Being in ketosis doesn't mean you will lose weight. I lost weight averaging 250-300g of carbs per day. And when i lose weight, i cut fat.

My concern, is that this doesn't align to your current esting style and often that makes it harder. Personally, i would focus on cutting calories and slowly move towards ketosis if you want or have the ability.

ok thanks

kimny72

worldinplace wrote: »

Well After trying to get in ketosis for the past two days, I gained about two pounds. I recalculated my macros.
Protein 121g
Net Carbs 25g
Fat 105g

I was going to buy MCT oil. But I'm going to do more research. I been watching Dr. Berg videos on YouTube.

To hit the fat macro I just kept adding Extra virgin olive oil to my meals and butter. I added an extra fish to my dinner to hit my protein goal. I had 63% Fat 29% Protein and 8% Carbs. I know my net carbs is in the low 20's.

And just to add... you can't go by just 2 days to determine if something is working or not. Even if you do everything perfectly, you will see the scale go up and down on a day-to-day basis. It's usually water weight fluctuations, but can also be food that's taking a little longer to digest or scale blips. You are looking for the long term trend over several weeks. Changing things up after two days will keep you constantly looking for something new without giving anything a chance to actually work. Patience

nvmomketo

worldinplace wrote: »

psuLemon wrote: »

worldinplace wrote: »

psuLemon wrote: »

worldinplace wrote: »

Well After trying to get in ketosis for the past two days, I gained about two pounds. I recalculated my macros.
Protein 121g
Net Carbs 25g
Fat 105g

I was going to buy MCT oil. But I'm going to do more research. I been watching Dr. Berg videos on YouTube.

To hit the fat macro I just kept adding Extra virgin olive oil to my meals and butter. I added an extra fish to my dinner to hit my protein goal. I had 63% Fat 29% Protein and 8% Carbs. I know my net carbs is in the low 20's.

Can I ask a basic question? Why are you even trying to get into ketosis? If it doesn't align to how you naturally eat, than its not going to be a successful way of dieting.

I am trying to lose weight. In the past, I cut out carbs and drop down to 197. I'm trying to get into ketosis because I want to lose weight. Usually, I eat more carbs and less protein and I wont lose weight. I just want something that works. I have tried Paleo and I stopped losing weight around 195. Maybe I'm not understanding all the videos and information correctly.

All weight loss comes down to calories. Being in ketosis doesn't mean you will lose weight. I lost weight averaging 250-300g of carbs per day. And when i lose weight, i cut fat.

My concern, is that this doesn't align to your current esting style and often that makes it harder. Personally, i would focus on cutting calories and slowly move towards ketosis if you want or have the ability.

ok thanks

That correct. Weight control is going to come down to calories consumed vs calories used. Eating very low carb, or ketogenic, tends to help because of the lower appetite. There may be a very slight metabolic advantage to ketosis, but it seems to only apply to those with metabolic issues like IR, and it is small. Ketones are not thought to help with weight loos; they are just a result of eating very few carbs.

I took a quick look at your calories and macros from over the weekend. It looks much more like a good ketogenic diet, IMO. Hitting that protein may help you in the long run too because protein is thermogenic (you only use about 75% of the protein calories you eat compared to carbs and fat which are much higher) and protein seems to be the satiating food for most people. It makes eating a bit less easier.

Good luck.

ETA are you testing ketones? That is the only way to know if you are in ketosis, and even then the urine tests are not very accurate.

psuLemon

nvmomketo wrote: »

worldinplace wrote: »

psuLemon wrote: »

worldinplace wrote: »

psuLemon wrote: »

worldinplace wrote: »

Well After trying to get in ketosis for the past two days, I gained about two pounds. I recalculated my macros.
Protein 121g
Net Carbs 25g
Fat 105g

I was going to buy MCT oil. But I'm going to do more research. I been watching Dr. Berg videos on YouTube.

To hit the fat macro I just kept adding Extra virgin olive oil to my meals and butter. I added an extra fish to my dinner to hit my protein goal. I had 63% Fat 29% Protein and 8% Carbs. I know my net carbs is in the low 20's.

Can I ask a basic question? Why are you even trying to get into ketosis? If it doesn't align to how you naturally eat, than its not going to be a successful way of dieting.

I am trying to lose weight. In the past, I cut out carbs and drop down to 197. I'm trying to get into ketosis because I want to lose weight. Usually, I eat more carbs and less protein and I wont lose weight. I just want something that works. I have tried Paleo and I stopped losing weight around 195. Maybe I'm not understanding all the videos and information correctly.

All weight loss comes down to calories. Being in ketosis doesn't mean you will lose weight. I lost weight averaging 250-300g of carbs per day. And when i lose weight, i cut fat.

My concern, is that this doesn't align to your current esting style and often that makes it harder. Personally, i would focus on cutting calories and slowly move towards ketosis if you want or have the ability.

ok thanks

That correct. Weight control is going to come down to calories consumed vs calories used. Eating very low carb, or ketogenic, tends to help because of the lower appetite. There may be a very slight metabolic advantage to ketosis, but it seems to only apply to those with metabolic issues like IR, and it is small. Ketones are not thought to help with weight loos; they are just a result of eating very few carbs.

I took a quick look at your calories and macros from over the weekend. It looks much more like a good ketogenic diet, IMO. Hitting that protein may help you in the long run too because protein is thermogenic (you only use about 75% of the protein calories you eat compared to carbs and fat which are much higher) and protein seems to be the satiating food for most people. It makes eating a bit less easier.

Good luck.

ETA are you testing ketones? That is the only way to know if you are in ketosis, and even then the urine tests are not very accurate.

I would note a few things, I would agree that increasing protein, especially over fat, is going to provide a much greater impact (metabolically and in terms of body composition). Second, I can't tell what your total fiber is, but fiber is super important. Not only is it also thermogenic, it supports overall health.