Macros for low carb diets

I do keto- which is max 20g of carbs a day, my macros are set 60/35/5 fat/protein/carbs. Fat will keep you sated for longer than any increase in carbs, protein you don't want to overdo on a low carb diet as it can be metabolised as glucose. It's upto you really but find a balance that keeps you full and feeling good.

Your body weight in pounds worth of grams of protein. (if you weigh 150lbs eat 150g of protein)

as little carbs as you want / can (between 50 and 100g is good)

allllllllll the rest as good fat (as little saturated as you can)

BTW: I've been in ketosis for over 2 months and I eat between 50-80g of carbs a day. as low as 20g is not required, but it will start you off faster.

Oh I know it's not required, but I find I stall/ kick out of ketosis at over 25-30g so it's easier to stay under that to make sure I'm losing constantly.

bump for the websites

Here is a good read from a well respectable man in the fitness industry. For those that don't have the time to read it, I'll do a brief summary. It basically says not everyone can handle a high carb diet and that some people respond better on low carbs when losing weight. Low carb diets should be followed up with high levels of fat and he gives you a brief overview on how to find out if you are insulin resistant or insulin sensitive. Another way you can do it that he didn't mention is a Blood Glucose Kit from Walgreens. It's only 10 dallors. Doing the test is easy. Eat some carbs, wait 2 hours, and see how high your glucose levels are. High glucose means insulin resistant, higher than the recommended number in the manual.


http://www.bodyrecomposition.com/fat-loss/insulin-sensitivity-and-fat-loss.html

That was very helpful, thank you. Any suggestions of what to eat to keep carbs low and boost iron?

You can get Iron and keep it low carb by eating red meat

Love me a good steak! Hi protein, lo carb, good source of Iron..and absolutely delish with a smidge of garlic butter

Bump- Thanks for all the good info!!

I do keto- which is max 20g of carbs a day, my macros are set 60/35/5 fat/protein/carbs. Fat will keep you sated for longer than any increase in carbs, protein you don't want to overdo on a low carb diet as it can be metabolised as glucose. It's upto you really but find a balance that keeps you full and feeling good.

May I ask what sort of fats you focus on eating? I was doing Atkins induction for a while, did great, then I sort of fell off the wagon. I have diabetes and feel MUCH better physically doing low carb. I feel I make poor fat choices, though. I need some ideas.

Here is a good read from a well respectable man in the fitness industry. For those that don't have the time to read it, I'll do a brief summary. It basically says not everyone can handle a high carb diet and that some people respond better on low carbs when losing weight. Low carb diets should be followed up with high levels of fat and he gives you a brief overview on how to find out if you are insulin resistant or insulin sensitive. Another way you can do it that he didn't mention is a Blood Glucose Kit from Walgreens. It's only 10 dallors. Doing the test is easy. Eat some carbs, wait 2 hours, and see how high your glucose levels are. High glucose means insulin resistant, higher than the recommended number in the manual.


http://www.bodyrecomposition.com/fat-loss/insulin-sensitivity-and-fat-loss.html

very informative, thank you.

Thanks for postin this.

I'm currently eating 15% carbs / 25% protein / 60% fat.