Keto -struggling to stay under 20g a day

jencarm84

How do people stay under 20g of carbs a day?

Im trying to do keto but finding it really hard to keep carbs under 20g & averaging between 40g-50g a day.

Typical day i eat yogurt or eggs for breakfast, spinach & cucumber with fish for lunch and chicken & salad for dinner. Snacks im having nuts like brasil but only a few as i know the carbs can be high.

Any tips to reduce carb intake would be great xxx

emmamcgarity

The good news is that if your goal is losing weight, calories are the only thing that matter. Stick with the carb count that makes you most satisfied.

kimny72

I think most folks who aim for under 20g are going by net carbs (total carbs minus fiber). Would that help?

As @emmamcgarity said, you don't NEED to hit a specific carb level to lose weight, so if that's your primary goal, perhaps you should stay at the level you are at now, see how it goes, and as you learn from your consistent logging you might find easy ways to cut carbs further, or perhaps even that you can get the results you want without going lower. Good luck!

Deanner03

My general rule with keto is to keep it simple. Most meals are meat, veggie(s) and some sort of fat (often in the meat). Is there a reason you want to stay keto rather than count calories? For me, it's the best way for me to cut calories and still feel full. I don't think carbs are evil and/or ketosis is some miracle. It's just the macro goals that work for me.

What are your macro percentages?

jencarm84

Thanks for the replies guys

My goal is to lose weight so i should still achieve it if im having 1200 calories a day.

Probably just concentrating too much on the amount of net carbs 🤦🏽‍♀️

Ive set my macros at 5% carbs, 35% protein & 60% fat.

Im not even sure if this what i should be aiming for really 😂

zeejane4

I'm aiming for 50g-75g of net carbs a day right now and have lost several pounds without any problem. You may see a slight jump on the scale if you add a few carbs back in, but that's just water retention and isn't a big deal.

amckholmes

I eat total carbs of 20-24 per day. I eat eggs, cheese, chicken, fish, pork and once a week or so beef. I do eat vegetables (mainly cauliflower, brussel sprouts, and salad mix that is 50% spinach, 50% greens). Some days i add a total of 8-10 berries to my salad, an occasional very small mandarin orange or a 1/4 of an avocado. I have a cup of coffee in the morning, a cup of tea in the evening, i use heavy whipping cream in both. Other than that I only drink plain water. For me the trick is planning out my full days menu ahead of time, and making all my food most of the time (no processed food). I have lost 30lbs in just over 100 days. It is very doable, but takes work!

psuLemon

You are doing fine. Depending how active you are, it may just take your an extra days or so to get into ketosis if that is your goal.

jencarm84

Thats reassuring to know & i swim for an hour 3 times a week too so fingers crossed the weight loss will be good doing keto

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Megan_smartiepants1970

jencarm84 wrote: »

Thanks for the replies guys

My goal is to lose weight so i should still achieve it if im having 1200 calories a day.

Probably just concentrating too much on the amount of net carbs 🤦🏽‍♀️

Ive set my macros at 5% carbs, 35% protein & 60% fat.

Im not even sure if this what i should be aiming for really 😂

I would up your fat to 70 or 75%....I am a keto'er my carbs are 5% carbs...70% fat....protein 30%....Fat fills me up more than any other macro...you are welcome to take a look at my food journal ....good luck

psuLemon

Megan_smartiepants1970 wrote: »

jencarm84 wrote: »

Thanks for the replies guys

My goal is to lose weight so i should still achieve it if im having 1200 calories a day.

Probably just concentrating too much on the amount of net carbs 🤦🏽‍♀️

Ive set my macros at 5% carbs, 35% protein & 60% fat.

Im not even sure if this what i should be aiming for really 😂

I would up your fat to 70 or 75%....I am a keto'er my carbs are 5% carbs...70% fat....protein 30%....Fat fills me up more than any other macro...you are welcome to take a look at my food journal ....good luck

That is 105% . And protein provides one of the greatest impacts to weight loss. Not only is it thermogenic, but is supports muscle sustainment, which is linked to metabolism.

Megan_smartiepants1970

psuLemon wrote: »

Megan_smartiepants1970 wrote: »

jencarm84 wrote: »

Thanks for the replies guys

My goal is to lose weight so i should still achieve it if im having 1200 calories a day.

Probably just concentrating too much on the amount of net carbs 🤦🏽‍♀️

Ive set my macros at 5% carbs, 35% protein & 60% fat.

Im not even sure if this what i should be aiming for really 😂

I would up your fat to 70 or 75%....I am a keto'er my carbs are 5% carbs...70% fat....protein 30%....Fat fills me up more than any other macro...you are welcome to take a look at my food journal ....good luck

That is 105% . And protein provides one of the greatest impacts to weight loss. Not only is it thermogenic, but is supports muscle sustainment, which is linked to metabolism.

Thanks I was never good at math....but I wrote it wrong ...5% carbs....70% fat...25% protein.....on keto fat is suppose to be the biggest macro then protein then carbs

psuLemon

Megan_smartiepants1970 wrote: »

psuLemon wrote: »

Megan_smartiepants1970 wrote: »

jencarm84 wrote: »

Thanks for the replies guys

My goal is to lose weight so i should still achieve it if im having 1200 calories a day.

Probably just concentrating too much on the amount of net carbs 🤦🏽‍♀️

Ive set my macros at 5% carbs, 35% protein & 60% fat.

Im not even sure if this what i should be aiming for really 😂

I would up your fat to 70 or 75%....I am a keto'er my carbs are 5% carbs...70% fat....protein 30%....Fat fills me up more than any other macro...you are welcome to take a look at my food journal ....good luck

That is 105% . And protein provides one of the greatest impacts to weight loss. Not only is it thermogenic, but is supports muscle sustainment, which is linked to metabolism.

Thanks I was never good at math....but I wrote it wrong ...5% carbs....70% fat...25% protein.....on keto fat is suppose to be the biggest macro then protein then carbs

It depends on which version of the ketogenic diet you are following. If you are doing the current craze or the modified, than you would be correct. But there are versions that are largely protein based.

squimother1

Have a look at the ketogains calculator. Takes a little bit to calculate the macros in grams but not that difficult. I dont count the calories but stay within the calculated grams as calculated on myfitnesspal which gives a running account of remaining grams of carbs, fat and protein for the day (just like the countdown of remaining calories).