LOW CARB SET UP?

XLMACX · July 2014

hello everyone,

just few questions my friend has PCOS so was advised to go low carb by doc we been chatting about it i already follow a kind of low carb any way but wanting to know more info if im doing it right and how she can set up right so questions:

FRIENDS STATS
23
5ft 5 ½
Cals eaten 1518
Female

MY STATS
23
5ft 8 ½
Cals eaten 1600

1)what % carbs should we be aiming for at the moment im aiming for 30% (please write this in % not grams please)
2) what percent do you have to be in to be in “ketosis”

Thanks

FIT_Goat · July 2014

1)what % carbs should we be aiming for at the moment im aiming for 30% (please write this in % not grams please)
2) what percent do you have to be in to be in “ketosis”

That's not how this works. It's not about percentages, it is about grams. You can't just demand things work the way you want when they don't. The body doesn't care about ratios of macro nutrients, it goes into ketosis because it lacks adequate dietary carbs to meet its needs (at least ~120g / day for the brain).

As for ketosis, that depends. If you're eating less than 100g (25% of 1600 calories), you'll likely spend at least part of the day in ketosis but you'll be bumping in and out of it and it may take a while to actually get into it for the first time. At 50g (12% of 1600 calories), you'll take a while to get in but you'll usually stay in ketosis most of the time. At 25g or less (6% of 1600 calories), you'll get into keto in a couple days, and should remain in it almost all the time.

Just have your friend use this: http://keto-calculator.ankerl.com/

It does all the work for you (just read the blocks of text to fill in your numbers)... and will even tell you percentages at the bottom (if you insist on them).

XLMACX · July 2014

knew you would answer cabr king!! hahaha, i wasn’t demanding things i simply can’t work out how to set up if someone give me the amount need in grams as on the MFP app its all about setting yourself a certain percentage,

i have set mine at 30% do you think this is still a good percent I also have fats et low at 25% but never really seem to hit it as I eat lots fat free or low fat as this is my preference although I know people say not good I have always eaten low fat?

the plan i was doing previous I was eating around 20% carbs and lost 3lb in 3 days but i know that it will have been water weight, as of today I decided to up my carbs a little and not weighing myself for a full month so would like to drop quiet a lot of weight will 30% be enough to drop a few extra lb on top of my deflect?

thanks

yarwell · July 2014

i have set mine at 30% do you think this is still a good percent I also have fats et low at 25% but never really seem to hit it as I eat lots fat free or low fat as this is my preference although I know people say not good I have always eaten low fat?

It has to add up to 100% so if you have fat at 25 and carbs at 30 then protein is 45% which would generally be regarded as excessive.

The idea of low carb is to burn fat by having less carbs around, so low carb means higher fat in general.

FIT_Goat · July 2014

I'm not the carb king, lol. I have read a ton of stuff on ketogenic diets and low-carb stuff.

We can always turn grams into percents, if we have a calorie goal. Without a calorie goal though, percents are meaningless. I can't promise that 20% carbs will work, because someone may be eating 2,800 calories and that would be 140g of carbs (too much to ever get into ketosis).

Your macros are 30% carb / 45% protein / 25% fat?

1200:	90.00g carb	135.00g protein	33.33g fat
1500:	112.50g carb	168.75g protein	41.67g fat
1800:	135.00g carb	202.50g protein	50.00g fat
2000:	150.00g carb	225.00g protein	55.56g fat

This diet could probably still be considered low-carb, but it would be very unlikely to be ketogenic. In my opinion, ketosis doesn't matter. Yeah, you heard me right. I am a ketard myself (I happen to like eating super-low carb), but I don't think it makes a significant difference in whether or not you can lose weight. If the above combination of macros works for you, then keep at it. You are getting more than 30g of fat a day (which is good... less than that increases risk of gall bladder stones), you're getting plenty of protein (a bit on the high side, but within safe ranges), and the carbs round out the rest of your caloric needs.

When it comes down to it, the "benefits" of ketosis (if they are any) are so minor as to be comparable to measurement error. You'll burn a few extra calories turning fat into ketones. You'll excrete a few extra calories in urine as ketones. But, it's such a small percentage, that it's barely worth accounting for. Your deficit is where you'll see the weight loss. So, again, if you're happy with the macro balance you have, don't try and get more extreme on the low-carb end. There's unlikely to be a massive benefit.

If your friend, on the other hand, is attempting to alleviate some of the problems PCOS causes, then she would want to be much more strict on the carbs. There is ample evidence that significant carb-reduction benefits women with PCOS. She would want to stay under 10% and probably close to 5% (based on the 1600 calories number you gave before).

RozzeleS · July 2014

Thanks Lynds, I'm the friend, thank you for the information, I didn't think it would be that low I've been roughly 30 C/ 35fat/35p but this week dropped it to 25 C 35 F 40 P and kcal goal set for 1500

XLMACX · July 2014

I'm not the carb king, lol. I have read a ton of stuff on ketogenic diets and low-carb stuff.

We can always turn grams into percents, if we have a calorie goal. Without a calorie goal though, percents are meaningless. I can't promise that 20% carbs will work, because someone may be eating 2,800 calories and that would be 140g of carbs (too much to ever get into ketosis).

Your macros are 30% carb / 45% protein / 25% fat?
1200:	90.00g carb	135.00g protein	33.33g fat
1500:	112.50g carb	168.75g protein	41.67g fat
1800:	135.00g carb	202.50g protein	50.00g fat
2000:	150.00g carb	225.00g protein	55.56g fat
This diet could probably still be considered low-carb, but it would be very unlikely to be ketogenic. In my opinion, ketosis doesn't matter. Yeah, you heard me right. I am a ketard myself (I happen to like eating super-low carb), but I don't think it makes a significant difference in whether or not you can lose weight. If the above combination of macros works for you, then keep at it. You are getting more than 30g of fat a day (which is good... less than that increases risk of gall bladder stones), you're getting plenty of protein (a bit on the high side, but within safe ranges), and the carbs round out the rest of your caloric needs.

When it comes down to it, the "benefits" of ketosis (if they are any) are so minor as to be comparable to measurement error. You'll burn a few extra calories turning fat into ketones. You'll excrete a few extra calories in urine as ketones. But, it's such a small percentage, that it's barely worth accounting for. Your deficit is where you'll see the weight loss. So, again, if you're happy with the macro balance you have, don't try and get more extreme on the low-carb end. There's unlikely to be a massive benefit.

If your friend, on the other hand, is attempting to alleviate some of the problems PCOS causes, then she would want to be much more strict on the carbs. There is ample evidence that significant carb-reduction benefits women with PCOS. She would want to stay under 10% and probably close to 5% (based on the 1600 calories number you gave b

efore).

Thanks, I'm just going to stick at what I got carb 30% protein 45% fat 25%, if keto doesn't matter that much then I'm not interested it was just out of curiosity really weekends im always a tad higher than 30% so I couldn't do it anyway but week days I hover around 20--25% not sure if this will make a difference in results but I don't get the crash feeling when I'm hungry and I'm eating so much more cleaner now as all processed stuff just shoots carbs right up.. Only a month will tell

LOW CARB SET UP?

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