Help meeting macronutrient goals: 15% Carbs 25%Protein 60% Fat
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miriamtob
Posts: 436 Member
After tons of research and now tracking my food and exercise for two weeks, I've decided on the following macronutrient goals: 15%carbs, 25%protein, 60% fat. Do you have similar numbers that you are aiming for? If so, what advice do you have for meeting those goals? Can you post a sample meal plan? If you are sucessful with keeping carbs this low, I'd love to see your food diary! Thanks!
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Replies
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wow, that's a lot of fat. is there a medical reason for that?
the only one here i know who is on a high protein/high fat diet is GaleHawkins. try messaging him or perhaps he'll pop in here and have a chat.
good luck!0 -
Why did you set it to that? Doesn't seem very balanced. What are you hoping the advantage of that versus balanced macros might be?0
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Also, the carbs set that low is the bare minimum you should set it at. Not sure why you need that much fat in your diet. Carbs should be your main macro, followed by a balance between fats and protein dependent upon what your overall goals are. Where did you get this setting?0
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Also, the carbs set that low is the bare minimum you should set it at. Not sure why you need that much fat in your diet. Carbs should be your main macro, followed by a balance between fats and protein dependent upon what your overall goals are. Where did you get this setting?
Probably the misconception that eating a higher fat diet burns more fat. Unfortunately the only reason the body burns more fat on a high fat diet is because you are burning dietary fat. It's not a higher amount of body fat like most low carb high fat sites attempt to indicate.0 -
Try asking in a keto or low carb forum/group, those guys can help you out. Personally I have a nutri-bullet and add 1tbsp of coconut oil to each cup of coffee in the morning, keeps you full, if you go this route, build up to 1 tbsp, don't start there. The rest of the day is meat, vegtables and berries.0
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I can't think of why I would ever set my fat to 60% or even 50. is this a typo?0
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I was on a similar eating plan. I lost 45 pounds before I got pregnant and tried to regulate my diet with a "well balanced diet" Now I am about to start it again on Monday.
What you are doing is based on the ketogenic diet and there are a lot of resources online to help out with that.
You will want to watch out for the "keto flu" usually happens within the first week, you start to feel a little out of it, I describe it as being dazed and not focused, kind of ill feeling, and drinking chicken bouillon with coconut oil (yeah it sounds gross, but you get used to it) made me feel a lot better as I needed the sodium plus it gave me some added fat
http://elowcarbfoodlist.org/the-keto-flu-symptoms-and-relief/
This site is one I use all of the time. Along with recipes there is a lot of good information http://www.ketogenic-diet-resource.com/low-carb-recipes.html
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I was on a similar eating plan. I lost 45 pounds before I got pregnant and tried to regulate my diet with a "well balanced diet" Now I am about to start it again on Monday.
What you are doing is based on the ketogenic diet and there are a lot of resources online to help out with that.
You will want to watch out for the "keto flu" usually happens within the first week, you start to feel a little out of it, I describe it as being dazed and not focused, kind of ill feeling, and drinking chicken bouillon with coconut oil (yeah it sounds gross, but you get used to it) made me feel a lot better as I needed the sodium plus it gave me some added fat
http://elowcarbfoodlist.org/the-keto-flu-symptoms-and-relief/
This site is one I use all of the time. Along with recipes there is a lot of good information http://www.ketogenic-diet-resource.com/low-carb-recipes.html
The "keto flu" is a sign that your body has used all the glycogen stores and is now being forced into ketosis in order to try to give your body the the appropriate fuel to run off of. You'll feel very foggy mentally because it's not the best way to fuel your brain.
Most people lose 10 or so pounds in the first week because carbs hold water weight in our bodies. It's not fat loss.0 -
I was on a similar eating plan. I lost 45 pounds before I got pregnant and tried to regulate my diet with a "well balanced diet" Now I am about to start it again on Monday.
What you are doing is based on the ketogenic diet and there are a lot of resources online to help out with that.
You will want to watch out for the "keto flu" usually happens within the first week, you start to feel a little out of it, I describe it as being dazed and not focused, kind of ill feeling, and drinking chicken bouillon with coconut oil (yeah it sounds gross, but you get used to it) made me feel a lot better as I needed the sodium plus it gave me some added fat
http://elowcarbfoodlist.org/the-keto-flu-symptoms-and-relief/
This site is one I use all of the time. Along with recipes there is a lot of good information http://www.ketogenic-diet-resource.com/low-carb-recipes.html
The "keto flu" is a sign that your body has used all the glycogen stores and is now being forced into ketosis in order to try to give your body the the appropriate fuel to run off of. You'll feel very foggy mentally because it's not the best way to fuel your brain.
Most people lose 10 or so pounds in the first week because carbs hold water weight in our bodies. It's not fat loss.
https://www.youtube.com/watch?v=GC1vMBRFiwE0 -
I was on a similar eating plan. I lost 45 pounds before I got pregnant and tried to regulate my diet with a "well balanced diet" Now I am about to start it again on Monday.
What you are doing is based on the ketogenic diet and there are a lot of resources online to help out with that.
You will want to watch out for the "keto flu" usually happens within the first week, you start to feel a little out of it, I describe it as being dazed and not focused, kind of ill feeling, and drinking chicken bouillon with coconut oil (yeah it sounds gross, but you get used to it) made me feel a lot better as I needed the sodium plus it gave me some added fat
http://elowcarbfoodlist.org/the-keto-flu-symptoms-and-relief/
This site is one I use all of the time. Along with recipes there is a lot of good information http://www.ketogenic-diet-resource.com/low-carb-recipes.html
The "keto flu" is a sign that your body has used all the glycogen stores and is now being forced into ketosis in order to try to give your body the the appropriate fuel to run off of. You'll feel very foggy mentally because it's not the best way to fuel your brain.
Most people lose 10 or so pounds in the first week because carbs hold water weight in our bodies. It's not fat loss.
https://www.youtube.com/watch?v=GC1vMBRFiwE
I don't need to watch him explain. I've done a ketogenic diet and as a microbiology major I took several courses on the metabolic activity in the body.0 -
Do more research.0
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I was on a similar eating plan. I lost 45 pounds before I got pregnant and tried to regulate my diet with a "well balanced diet" Now I am about to start it again on Monday.
What you are doing is based on the ketogenic diet and there are a lot of resources online to help out with that.
You will want to watch out for the "keto flu" usually happens within the first week, you start to feel a little out of it, I describe it as being dazed and not focused, kind of ill feeling, and drinking chicken bouillon with coconut oil (yeah it sounds gross, but you get used to it) made me feel a lot better as I needed the sodium plus it gave me some added fat
http://elowcarbfoodlist.org/the-keto-flu-symptoms-and-relief/
This site is one I use all of the time. Along with recipes there is a lot of good information http://www.ketogenic-diet-resource.com/low-carb-recipes.html
The "keto flu" is a sign that your body has used all the glycogen stores and is now being forced into ketosis in order to try to give your body the the appropriate fuel to run off of. You'll feel very foggy mentally because it's not the best way to fuel your brain.
Most people lose 10 or so pounds in the first week because carbs hold water weight in our bodies. It's not fat loss.
Yep, the body is preserving glucose for the brain. Biochemical response to starvation, which is what a keto diet mimics,.0 -
Hey JPW1990, the foggyness you mention from the Keto flu is only temporary as your body converts to using ketones as fuel - a more natural and better fuel source for your brain and other metabolic functions. Bodies running on sugar and glucose as the primary fuel source is the anomoly, not the intended fuel source for our bodies. There is a ton of excellent research out there on the Keto diet/lifestyle and legions of people who have lost weight, lowered their cholesterol, gotten off heart and high BP meds, all from the positive and healthy effects of high fat, low carb diets.0
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NOcrazychester wrote: »Hey JPW1990, the foggyness you mention from the Keto flu is only temporary as your body converts to using ketones as fuel - a more natural and better fuel source for your brain and other metabolic functions. Bodies running on sugar and glucose as the primary fuel source is the anomoly, not the intended fuel source for our bodies. There is a ton of excellent research out there on the Keto diet/lifestyle and legions of people who have lost weight, lowered their cholesterol, gotten off heart and high BP meds, all from the positive and healthy effects of high fat, low carb diets.
Why does the body have fail-safe mechanisms in place to make glucose? Ketosis is the body biological adaption to starvation, do more research.
http://apjcn.nhri.org.tw/server/APJCN/12/4/396.pdf
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crazychester wrote: »Hey JPW1990, the foggyness you mention from the Keto flu is only temporary as your body converts to using ketones as fuel - a more natural and better fuel source for your brain and other metabolic functions. Bodies running on sugar and glucose as the primary fuel source is the anomoly, not the intended fuel source for our bodies. There is a ton of excellent research out there on the Keto diet/lifestyle and legions of people who have lost weight, lowered their cholesterol, gotten off heart and high BP meds, all from the positive and healthy effects of high fat, low carb diets.
I didn't mention it, just quoted someone spouting bloggerspeak. They're not interested in hearing it directly from the scientist who's been studying it for nearly 20 years, or the Swiss government, which made it their national standard, so I'm not sure why they're commenting at all. I never had keto flu, I've kept my electrolytes up the whole time.0 -
Lol, you won't get the keto flu as long as you are getting enough salt, magnesium. I rarely go over 50g carbs and believe me, I'm not starving.0
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NOcrazychester wrote: »Hey JPW1990, the foggyness you mention from the Keto flu is only temporary as your body converts to using ketones as fuel - a more natural and better fuel source for your brain and other metabolic functions. Bodies running on sugar and glucose as the primary fuel source is the anomoly, not the intended fuel source for our bodies. There is a ton of excellent research out there on the Keto diet/lifestyle and legions of people who have lost weight, lowered their cholesterol, gotten off heart and high BP meds, all from the positive and healthy effects of high fat, low carb diets.
Why does the body have fail-safe mechanisms in place to make glucose? Ketosis is the body biological adaption to starvation, do more research.
http://apjcn.nhri.org.tw/server/APJCN/12/4/396.pdf
Your study is 12 years old. You might want to click that video link, too, if you're actually interested in the science involved.0 -
NOcrazychester wrote: »Hey JPW1990, the foggyness you mention from the Keto flu is only temporary as your body converts to using ketones as fuel - a more natural and better fuel source for your brain and other metabolic functions. Bodies running on sugar and glucose as the primary fuel source is the anomoly, not the intended fuel source for our bodies. There is a ton of excellent research out there on the Keto diet/lifestyle and legions of people who have lost weight, lowered their cholesterol, gotten off heart and high BP meds, all from the positive and healthy effects of high fat, low carb diets.
Why does the body have fail-safe mechanisms in place to make glucose? Ketosis is the body biological adaption to starvation, do more research.
http://apjcn.nhri.org.tw/server/APJCN/12/4/396.pdf
Your study is 12 years old. You might want to click that video link, too, if you're actually interested in the science involved.
Volek is an Atkins advisory board member Follow the money.0 -
NOcrazychester wrote: »Hey JPW1990, the foggyness you mention from the Keto flu is only temporary as your body converts to using ketones as fuel - a more natural and better fuel source for your brain and other metabolic functions. Bodies running on sugar and glucose as the primary fuel source is the anomoly, not the intended fuel source for our bodies. There is a ton of excellent research out there on the Keto diet/lifestyle and legions of people who have lost weight, lowered their cholesterol, gotten off heart and high BP meds, all from the positive and healthy effects of high fat, low carb diets.
Why does the body have fail-safe mechanisms in place to make glucose? Ketosis is the body biological adaption to starvation, do more research.
http://apjcn.nhri.org.tw/server/APJCN/12/4/396.pdf
Your study is 12 years old. You might want to click that video link, too, if you're actually interested in the science involved.
Volek is an Atkins advisory board member Follow the money.
Are you suggesting he falsified every study he quoted, or simply ignoring them because it's inconvenient to your argument?0
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