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Day 2! Am I do this right?

ncrissey460
ncrissey460 Posts: 97 Member
edited November 2024 in Social Groups
I started my LCHF diet yesterday and I think im on the right track but I need some validation from you folks. Yesterday my macro's were

C-12%
F-56%
P-32%

Today I am eating the same thing for breakfast and lunch and haven't decided on what im eating for dinner. Thinking chicken and broccoli and cheese. So far my macro's with breakfast and lunch are

C-15%
F-48%
P-37%

Am I on the right track? What can I do to improve? When did everyone start seeing results on the scale? Thanks for you positive constructive help!

Replies

  • deansdad101
    deansdad101 Posts: 644 Member
    ncrissey460 wrote: »
    I started my LCHF diet yesterday and I think im on the right track but I need some validation from you folks. Yesterday my macro's were

    C-12%
    F-56%
    P-32%

    Today I am eating the same thing for breakfast and lunch and haven't decided on what im eating for dinner. Thinking chicken and broccoli and cheese. So far my macro's with breakfast and lunch are

    C-15%
    F-48%
    P-37%

    Am I on the right track? What can I do to improve? When did everyone start seeing results on the scale? Thanks for you positive constructive help!
    NC;

    You are off to a good start but keep in mind that you're coming from a place (carb wise) where it looks like 200/day (or more) wasn't an anomaly so give it some time for your body to adjust.

    Some can go "cold turkey" from >150-200 to 20, others can't - it's entirely a personal thing and not an indication of "will power" or "self-worth". Find what works for you and stick with it.

    Percentages matter but for carbs and protein it's more important to think in terms of absolute numbers. Once you've determined the numbers, and settled on total cal intake goal, what's left will be fat and it's there that the % is important.

    In general, you want it to be >65% and, depending on your goals the higher the better (within reason of course and while still meeting min protein requirements), up to 80-85%.

    So, if the "big jump" is something you feel comfortable with, start with a daily carb goal of maybe 50 and protein level under 100 (which should give you 20-25%). That will push up your fat % and give you a chance to "adjust".

    When you are ready, drop the carb and protein #'s by 10 or so and give that a couple weeks.

    Once you are consistently under 50 carbs and above 65% fats "every" day you will be pretty much "established" in LCHF (and on the way to a much healthier lifestyle). At that point you can decide if you want to push on to Nutritional Ketosis (NK) or not - some do, some don't, there is no "right" answer but there ARE a number of significant benefits that are only obtained by achieving and maintaining NK.

    As to your current levels and details, I would:
    1. Dump the protein supplements,
    2. Eliminate anything that says "diet" or "low fat"
    3. For chicken, think "skin left ON", wrapped in bacon
    4. Work toward eliminating vegetable oils, grains, starches, and most importantly, sugar (in all its forms but most importantly HFCS.

    Welcome aboard and keep up the good work!
  • sljohnson1207
    sljohnson1207 Posts: 818 Member
    LCHF stands for Low Carb, High Fat. I assume your 12% and 15% carbs was Gross carbs x 4 calories / total calories consumed that day.

    If that is correct, then I'd say your macros are bit off for actual LCHF/keto way of eating.
    Most try an induction period of 5% carbs, 70% fats, 25% protein, or even higher on the fat 5% carbs, 80% fat, 15% protein. This ensures you get into nutritional ketosis. Some folks can get there with a little more carbs than others. However, the important thing to remember if you want to do this correctly, is to eat moderate protein (less than 30%) because extra protein is turned into sugars via glucogenesis just like carbs, and replace your carbs with fats.

    I'm sure you know this goes against what the gov't has been telling us for 40+ years, and it may take some adjustment, but just look around at the tickers on LCHF folks, and know that it works. And it keeps you satiated.

    Try this calculator for your proper macro breakdown:
    http://keto-calculator.ankerl.com/
  • ncrissey460
    ncrissey460 Posts: 97 Member
    Thanks for the input guys! It def is an adjustment to everything ive been taught my whole life about dieting. I love vegetables so I find it hard to give them up. I also have been drinking a protein shake every morning for the last year because it is simple and quick and easy for me in the mornings. I don't have time to make bacon and eggs like I see a lot of people doing. I have been use to eating ALOT of carbs so I feel 40 carbs a day I'm doing really well. I def will keep all your input in my mind! Thanks so much!
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