Newbie Keto
lillypade
Posts: 77 Member
I was wondering how I figure my macros and then how do I put it into the nutrition part on fitness pal for my goals in carb protein and fat?
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Replies
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I just let mfp automatically set my macros, along with my calorie allotment.1
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I was wondering how I figure my macros and then how do I put it into the nutrition part on fitness pal for my goals in carb protein and fat?
You can go to "goals" and change your macro percentages there. Regardless of what diet you are doing, you should aim for 0.6-1g of protein per lb of your goal body weight. I believe carbs would be somewhere less than 50g, and fat would take up the rest.
Here's a link to the Low Carbers group, I'm sure they have a "getting started" type area in there if you join:
https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum
And this is a great thread for anyone starting with any diet plan:
https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
Good luck!5 -
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Thank you0
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kshama2001 wrote: »
Yeah, I forgot keto was in the title. Thanks.1 -
Why Keto?0
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I eat way to much carbs and my stomach feels bloated. Trying to lose about 15 lbs. I’m on day 5. And feeling and doing great.3
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You don't have to do keto to eat less carbs. You can just eat less carbs.
I generally eat a low carb diet, but would never do keto. Eating 70 % fat can't possibly be good for you over the long term.6 -
I eat way to much carbs and my stomach feels bloated. Trying to lose about 15 lbs. I’m on day 5. And feeling and doing great.
When I switched to lower carb/higher fat my digestion issues cleared up, including the pronounced bloating I always had
I had gone into low carb as a month long experiment and haven't looked back since, it's been a great fit for me! 5 -
I’ve been on keto for 2 weeks today. I lost 4 lbs the first week and only 2 the second week. I’m not eating all of my calories I get full but I hit my carb and protein and a little under my fats. What can I do to eat the calories recommend but not go over my carbs fat and protein? Plz help0
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Well there is nothing wrong with eating more protein. So just eat a fat and protein source .3
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I thought too much protein is not good?0
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I should note the fear is that protein can inhibit ketone production. The question is does it matter? If you limit carbs to 25-50g, you are likely to be in ketosis. Also keep in mind that its possible to go in and out of ketosis (like post meal), but that doesn't detract from your bodies ability to get back in ketosis.3
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25% protein0
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kshama2001 wrote: »
You actually don't need carbs so low to do keto.
Warning: lemurcat pontificates about keto!
One issue is that the 5% is based on maintenance cals, or should be, so is generally lower than makes sense for people dieting.
My maintenance is, roughly, 2000, so 5% for me would be about 25 g carbs, which is a reasonable NET carb number for keto (from other reading I think even higher can be okay too, especially if one is active). When I was actually doing keto I was usually at around 35 net carbs (60 total), since that's what I ended up at with a reasonable amount (IMO) of veg, plus a serving of nuts and occasional greek yogurt.
But even using the 25 g net, that's around 45 g total if you are trying to get most of the carbs from veg, so more like 10% for MFP settings at a deficit. (1500 cal has 10% at 38 g carbs -- if at only 1200, I'd say more like 15%)
Then protein, I'd stick with the usual around 0.8 g per lb of goal weight, which brings me to, say, 100 g for someone aiming to be 125 or about 25% of the 1500 goal or even 30% if closer to 1200.
That leaves about 65% fat at 1500, and more like 55% fat at 1200.
I think these are more reasonable numbers and allow for more vegetables and protein (and protein is extra important at very low carb levels for muscle preservation) when doing keto. The 20% protein number is often based on an unwarranted fear that the protein will kick one out of keto.
Overall, I'd pay far less attention to macros and more to hitting calories (some find it too easy to undereat on keto, especially at the beginning), hitting or exceeding protein, and sticking to (or a little under) the net carb number (and getting the carbs from nutrient-dense sources).4 -
SarahAnne3958 wrote: »I eat way to much carbs and my stomach feels bloated. Trying to lose about 15 lbs. I’m on day 5. And feeling and doing great.
When I switched to lower carb/higher fat my digestion issues cleared up, including the pronounced bloating I always had I had gone into low carb as a month long experiment and haven't looked back since, it's been a great fit for me!
I was just the opposite. That much fat caused all kinds of digestive issues. My happy place is moderate carb, moderate fat, and slightly higher protein (35% carb, 35% protein, 30% fat). Good thing weight loss is not a "one size fits all" proposition.3 -
@lillypade
I had to cut carbs due to extreme carb sensitivities that caused bloat, pain, and discomfort.
I highly recommend joining The Keto group and The Low Carber Daily Forum group on here.
There's a lot of links and discussions about macros.
This is straight out of my physiology book: The liver converts excess protein to either ketones or glucose. There are links in Groups to a researcher and his findings on glucose vs ketones ... Basically you can eat as much protein as desired and still remain in ketosis, as long as carbs are kept low enough.
The reason I find this difficult is proteins are expensive and filling. It's cheaper and easier to add a couple of tbls of olive oil, butter, or a serving or two of high fat cheeses to up calorie intake.
Good luck to all1 -
I've lost 29.5 lbs since August 13th on keto and have never felt better while losing weight. Had my annual physical yesterday (did the blood work last week) and doc was VERY happy with my blood work. Biggest benefit for me on keto is I am NEVER HUNGRY and doing OMAD (one nice big meal a day around 5pm). Google Jason Fung and do some reading. And no I am not eating pounds of bacon and sticks of butter. My favourite dinner is a huge greek salad with ground beef that I cook up with different spices and mix right into the salad. Typical daily carbs I am 4-5% a day. Also love a grilled steak with homemade pesto on the side, some avocado, mini bocconcini.3
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I am 42 yrs old, weight 133, lightly active, want to loss a little weight I’m 5’5 and the macro calculator is telling me 5g carbs, 70 protein, 105 fat. Calories 1246- which I haven’t meet the calorie count in a few days. Does that sound right??0
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Hi lillypade. The protein goal you have is low for someone dieting, your age and not sedentary, IMO. 90g-120g (1.5g/kg - 2g/kg) of protein would be a better protein goal for you -- more if you like.
After that, the rest is up to you and your preferences. As long as you keep your carbs under around the 50g mark you'll be fine. Some people feel better with a lower carb limit around 25g but others want to eat as many carbs as they can so prefer the higher end of the carb limit.
Totally up to you - the only thing you need for ketosis is carb restriction. The only marco you don't want to restrict is protein. 5 -
AlabasterVerve wrote: »Hi lillypade. The protein goal you have is low for someone dieting, your age and not sedentary, IMO. 90g-120g (1.5g/kg - 2g/kg) of protein would be a better protein goal for you -- more if you like.
After that, the rest is up to you and your preferences. As long as you keep your carbs under around the 50g mark you'll be fine. Some people feel better with a lower carb limit around 25g but others want to eat as many carbs as they can so prefer the higher end of the carb limit.
Totally up to you - the only thing you need for ketosis is carb restriction. The only marco you don't want to restrict is protein.
Couldn't agree more.1 -
I am 42 yrs old, weight 133, lightly active, want to loss a little weight I’m 5’5 and the macro calculator is telling me 5g carbs, 70 protein, 105 fat. Calories 1246- which I haven’t meet the calorie count in a few days. Does that sound right??
I also agree with AlabasterVerve.
Your maintenance cals (depending on activity) are likely between 1850 and 2050, so I'd point out again that 5% of cals makes more sense if maintenance cals, so you'd be aiming for more like 25 g, and that's net. Total carbs could be more like 40-50, depending on food choices. 5 g of carbs is really crazy low and would make it hard to even eat a pretty small amount of veg -- I'd distrust wherever that calculation came from.
Protein I'd aim for 0.8 of goal (or even current weight, as you are a healthy weight) so maybe about 100 g (I agree with the range mentioned above). So that leaves whatever is left for fat.
The cal goal is perhaps aggressive given your weight too.2 -
Don't get hung up on the % of carbs/protein/fat. Just pay attention to the number of grams per macro, since they are absolute units of measurement, where the percentage is relative to the total number of calories you're eating per day.
If your ultimate goal is to lose fat on keto, you must be in a caloric deficit first and foremost. Since you're already restricting carbs, protein becomes the priority macro since keto is not necessarily lbm sparing, even more so if you're older, and fat comes along for the ride with most natural sources of protein and for cooking purposes.
Also, while the general rule of thumb is to limit carb intake to <50g/day, people can be in ketosis at various levels of carb intake. It's up to you how many carbs you ingest, but low carb, fibrous vegetables and fruit should always be encouraged.
If this all sounds like you'll be eating meat, eggs, seafood, poultry, leafy greens, and berries, you'd be absolutely correct. People usually eliminate refined and ultra-processed food in favor of nutrient density.
As a side note, you will have to increase your electrolyte intake (sodium, potassium, magnesium) to combat the adaptive effects of "keto flu."
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I could do with some keto buddies. I'm 19 days in but find myfitnesspal to be more accurate/harsher with the counting of carbs. Adds please.1
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I set my goals to 10% carbs, 70% fat and 20% protein. It isn;t perfect, as the settings are done in intervals of 5's. But it has helped me to get to moderate levels of ketosis. the struggle came to having enough fats. then I rediscovered unsalted butter and the richness of flavor it adds to vegetables and sauces. Now I get very close to my needs.2
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Thanks for all the info. I have been on keto since September 10. And have lose 8 lbs. I’m feeling great. I got the keto rash a few days ago on my back and a little where my bra lays. It’s not itchy. Thank goodness. I’ve been putting tea tree oil on.1
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@anubis609 not sure if u can answer this. today my carbs were around 30 g that is the highest they have been. Usually stay around 15 will that throw me out of Ketosis?0
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