Macros v Keto questions

meg091380
meg091380 Posts: 41
in Health and Weight Loss
Hey all. Here is the back story.

I did keto for 4 months. I stuck to it and the weight dropped. I averaged 10-20g daily for 4 months and have dropped 60 lbs.

I have started running, hiking, and generally being more active and now want to start adding in strength training to begin toning and shaping. I AM EXHAUSTED. Nothing else has changed with career, kids, husband or our routines, so I am guessing it's back to reworking my diet (I mean diet as in food).

I have been trying to research the TDEE and my macros. Based on this I am allowed 208g carbs, 171g protein, and 71g fat for a total of about 2100 calories. This seems to be more sustainable than the keto for long term progress and I think it will add more pep back in to my daily activities.

Questions:
Should I expect a little gain before I start to lose again due to the reintroduction of carbs?

Do my numbers seem right?

Can this help in better athletic performance? (5k scheduled for Thanksgiving)

If you meet your macros, will meet your calories? If not, which is more important?

Very new to this method so any and all sound advise is very welcomed!!

Replies

  • covens04
    covens04 Posts: 76 Member
    Lots of questions, so lots of answers.

    Let's start with: what is your current calorie level? From that, we can develop macros and get you moving in the right direction. Additionally, what are your goals. How much weight do you want/need to lose. Let's start there.

    If you want, send me a friend request and we can work on this together.
  • MelRC117
    MelRC117 Posts: 911 Member
    I would say 40/30/30 seems like a traditional macro ratio.

    You will probably gain weight as your glycogen stores will restore since you have been keto-ing. I'd guessimate 5-10 pounds.

    I know people say you need carbs for cardio, but if you're fulling keto adapted you shouldn't be having difficulty doing a 5k. Are you making sure to get in enough potassium, sodium, and magnesium?

    Also, what was your calorie level before during keto? Or were you just carb counting?
  • The_WoIverine
    The_WoIverine Posts: 367 Member
    meg091380 wrote: »
    I have started running, hiking, and generally being more active and now want to start adding in strength training to begin toning and shaping. I AM EXHAUSTED.

    I have been trying to research the TDEE and my macros. Based on this I am allowed 208g carbs, 171g protein, and 71g fat for a total of about 2100 calories. This seems to be more sustainable than the keto for long term progress and I think it will add more pep back in to my daily activities.

    Questions:
    Should I expect a little gain before I start to lose again due to the reintroduction of carbs?

    Do my numbers seem right?

    Can this help in better athletic performance? (5k scheduled for Thanksgiving)

    If you meet your macros, will meet your calories? If not, which is more important?

    Very new to this method so any and all sound advise is very welcomed!!

    First of all, congrats on your weight loss.

    Because you haven't been eating carbs, you might experience some weight gain, but since water retention is a secondary effect of carbs, so I wouldn't worry too much about it.

    In order to know if your numbers look right, we need to know your weight and even age, to calculate your BMR and then based on your daily activity level you can get an estimate on what your TDEE would be and only then we would know if your numbers seem right.

    I believe the introduction of carbs to your diet would definitely help you with the 5k. I personally like to split my protein equally per meals, same with fats except on my pre and post workout meal which I like to keep them lower than the rest of the meals, and carbs I like my pre and post workout meals to have the higher amount of carbs from all meals. The rest of the meals would have the same amounts of carbs. The reason why is because it helps me with my energy levels when I need it the most (during my workouts) plus it helps with muscle recovery.

    I personally focus more on my macros than my calories. At the end of the day, if you calculate your macros right, your calories will fall into place (whether you're looking for a deficit or surplus)

Categories