Keto Macros Question

onikonor

I'm looking to get back to a Keto diet but need some advise from people.

Last time I did it, I wasn't exercising and now I am so I'm not quite sure how to adjust my macros.

I exercise 4-5 days a week for about an hour each time. It includes weight strength training and circuit training and burn about 350-600 during workout days.

Here is some other info if it's needed.
BMR 1,530
TDEE 2,350
Lean body mass estimate 120 lb

What should I set my carb grams for the day (40-50 per day?)? What about protein and fat macros?

Dree3

It really depends on your stats (height, age, bmr, etc).

When I first started keto I tried to stick to 65/30/5, and when you enter it into custom goals in MFP with your information it'll tell you how much to aim for in grams. For my height, weight and BMR it comes down to 15g carbs/day.

That said, a lot of the time my fat and protein macros are way off, and I'm still losing steadily. The main thing to stick to is the carbs.

Here's a great page by cavemanketo on how to set up MFP for keto: http://cavemanketo.com/configuring-mfp/

onikonor

Ok I tried what you suggested Dree and for my TDEE it says 30g of carbs.

I'm wondering what is the max carbs I can eat per day so I maintain ketosis.

yarwell

30g of carbs 120 calories 6.7% of 1800 calorie intake (~20% off 2350)
96 - 120g of protein 21.3 - 26.7% based on 0.8-1.0 g/lb lean body weight
Fat for the rest !

http://www.myfitnesspal.com/account/change_goals_custom

Dree3

30g sounds about right. Mine is 15g but I have a super small frame and sedentary lifestyle, so everything's lower for me.

As for testing your carb cap, a good way to find your limit is to just up your carbs everyday until you fall out of ketosis, and then just stay below that number. You can test with Ketostix (though they aren't 100% accurate)... I can pretty much tell if I'm in keto just by the taste in my mouth when I wake up.

onikonor

30g of carbs 120 calories 6.7% of 1800 calorie intake (~20% off 2350)
96 - 120g of protein 21.3 - 26.7% based on 0.8-1.0 g/lb lean body weight
Fat for the rest !

http://www.myfitnesspal.com/account/change_goals_custom

Thanks. So 30 g is my max with 20% cut off TDEE? This may be hard lol

onikonor

How long does it take to reach ketosis? Couple of days? I think I read somewhere that you have to be very consistent with low carbs for at least a couple of weeks or you won't achieve ketosis for long enough to get any effects.

yarwell

The two weeks (give or take) is to become "adapted" to ketosis and get through things like headaches or low blood pressure and establish a new equilibrium.

I did the macro percentages for illustration, as far as I know its the grams of carbs (and protein) that determine ketosis - less than 30g of carbs seems to work for most. Atkins induction phase starts at 20g of net carbs (carbs minus fiber on US style labels) which is probably slightly more.

http://www.phlaunt.com/lowcarb/nutrientCalc.php may be useful

scott091501

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=370&pid=3371

Best book ever by a man who know his stuff. Shelby does show prep diets for a lot of folks who get on stage in the fitness industry. I went from 230 to 190 following the principles in this book. He lays it out in dummy proof language.

onikonor

The two weeks (give or take) is to become "adapted" to ketosis and get through things like headaches or low blood pressure and establish a new equilibrium.

I did the macro percentages for illustration, as far as I know its the grams of carbs (and protein) that determine ketosis - less than 30g of carbs seems to work for most. Atkins induction phase starts at 20g of net carbs (carbs minus fiber on US style labels) which is probably slightly more.

http://www.phlaunt.com/lowcarb/nutrientCalc.php may be useful

I had headaches etc when I did keto diet first time (couple of months ago) and was also eating way too little before. I'm wondering if eating too little is what caused the headaches.

I had craving first day when I started on Monday but I feel fine today on day 3. I wonder if my protein is off then and not really in ketosis.

Based on the attached link this and plugging in 30 carbs the other macros are 179g protein, 99g fat for 1 lb loss a week.

PS the link is broken I think this is the new one.
http://www.phlaunt.com/lowcarb/DietMakeupCalc.php

onikonor

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=370&pid=3371

Best book ever by a man who know his stuff. Shelby does show prep diets for a lot of folks who get on stage in the fitness industry. I went from 230 to 190 following the principles in this book. He lays it out in dummy proof language.

Nice, the price is reasonable too. I will look into this.