Macros and things to eat other than dairy and pork... two questions.
aspiedude
Posts: 44 Member
Hi, I was just wondering how everyone breaks down their macros to stay in ketosis (if you do) % wise... carbs/fats/proteins and how many grams of total carbs vs. net carbs you aim for a day.
Also, I don't eat pork for religious reasons and am thinking I may be lactose intolerant and also have a very limited food budget and need keto friendly... ideally little cooking involved if any... food suggestions.
Thanks!
Also, I don't eat pork for religious reasons and am thinking I may be lactose intolerant and also have a very limited food budget and need keto friendly... ideally little cooking involved if any... food suggestions.
Thanks!
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Replies
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Try the keto calculator that many of us have used:
http://keto-calculator.ankerl.com/
It's great to give you a starting point and some ranges for your macros. I'm usually around 65% fat, 25% protein, and 10% carbs, and I always try to shoot for at least the minimum number of protein grams that the calculator told me.
As for food suggestions, I always tell everyone check Pinterest. I know it's more of a "girl" thing, but there are tons of low carb recipe and meal ideas. I don't think I would've lasted this long without it.
I'm a dairy girl so I can't help you there. I don't know what I would eat without it!0 -
Hey, I love Pinterest!0
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I'll friend you and send you a link to my low carb board, and some of the others I follow.0
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Or, hey- paleo recipes would probably be good too. Dairy-free.0
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Just get fatty cuts of other meats, then. Beef and lamb are particularly easy to get fatty cuts for, and chicken is pretty well balanced if you have dark meat and skin. Cold water fish are a good source of fats, too. Goat, turkey, white meat chicken, and wild game are pretty lean by themselves, but paired with things like avocado, bone marrow, ghee (unless you're kosher), or a fat-based sauce, or cooked in a fat source, you get a pretty well-rounded dish.
For fats, go for coconut oil, avocado oil, tallow, duck fat, and ghee. You'd be surprised at all the different fats there are out there.0 -
Thanks!0
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Hey... I tried that calculator and I've been eating within range for everything, but I'm very slowly losing muscle, although my percentage muscle has gone up. Overall I'm losing weight, fat weight, and fat percentage. Do I need more protein?0
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More protein might help, but you're going to see some reduction in lean body mass regardless of what you do. It is very hard, if not impossible, to just lose fat. Keeping the other losses as low as possible is all you can hope for.0
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How do I gain muscle then? My goals are to lose fat and build muscle.0
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The body is not designed to be catabolic (tissue reducing) and anabolic (tissue building) at the same time. If you want to build muscle and lose fat, you're trying to do two opposite things at the same time. Both will be significantly slowed. But, workout days, with adequate calories, surrounded by rest days with reduced calories, might help a little.
I have my doubts about how much you can control this though. The percentage of fat/lean gained and lost seems fairly fixed for each individual (per Lyle McDonald's writings) and you can't accomplish gains and losses at the same time.
This is a good start as to why:
http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html/
I highly recommend spending the time to read "The Ultimate Diet 2.0" referenced there as to why it's not as simple as it would seem. Although, Lyle seems to be saying that if you're an overfat beginner, you might be able to both lose fat and gain muscle at the same time. For most other people, it's not really possible though.0 -
Check out /r/ketogains, they have some good resources, recipes, and threads. But unless you don't have much fat to lose building muscle at the same time is pretty well impossible. Weightlifting with high protein and low carb is very muscle sparing, but at best you'll see newbie gains. And maybe not even that if you're already using your muscles(weight room or not).0
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I am 5 foot 5.5 inches and weigh 164.6 with a body fat of 21.3%. I walk and bike some but that's it. Would I be considered "overfat"?0
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You are probably overfat and under-trained in some respect, especially when it comes to muscle building. Is that enough to make it so you can lose weight and gain muscle? I guess you'll find out. But, don't be upset if you're only doing one at a time. Progress towards one goal is better than not making progress towards either.0
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Fattier meats are cheaper than lean meats. I am on a budget at the moment, on pay day I usually buy some chicken thighs, some regular beef mince, some chuck steak, etc and freeze it in meal size portions. As I'm usually cooking just for me (my partner and his kid eat schnitzels and pasta and such) it goes along way. I have about 30 individual servings of meat in the freezer and it didn't cost much. A slow cooker is great, especially for that gravy beef/chuck steak. Cook it for a few hours and it will be the most tender tasty meat you ever had. And you can make meals for a few days. This week I bought about 3lbs of chicken thighs (on special) put them in the slow cooker with some chopped up zucchini, mushrooms, some vegeta stock powder, some chilli powder and a 300ml tub of sour cream. Cooked it for about 6 hours or so until it was falling apart tender. I tell you what, it was the best thing in the world. And it made 7 meals. I would normally freeze some but it's so damn good I've been eating it since Sunday.0
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Everyone here is brilliant and awesome!0
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Someone kindly posted this calculator a few days ago and it has helped me out a bunch to get my macros optimal.
http://www.flexibleketogenic.com/
I also do not eat pork, obeying biblical instruction. Just remeber that if your subbing turkey (bacon, sausage, pepperoni, etc.) for porcine in regards to following a recipe, that the fat count is going to be a lot less than if one uses the real stuff. It took me a few days to be like "duh!" i'm not getting that much fat from the turkey products.
No cooking; sardines, those 100 calorie packs of almonds/walnuts, etc., turkey sticks, avocados
Little cooking; hard boil a dozen eggs for the week, salads- leafy greens with fatty dressing and meat like pre cooked chicken, taco meat, sometimes i use deli meat, olives, & seeds
Tea - all kinds, hot and cold, herbal and oolong are a must for me and seltzer water with lemon
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Great suggestions. I'll just keep my questions here to not crowd the thread.
Am I in ketosis?
I just tested my urine ketone and it was darker than the 15 mg/dL but not as dark as the 40 mg/dL. Am I ketoic?0 -
If you're showing any ketones in urine at all, you're in ketosis. The color has nothing to do with the depth of ketosis, it's more about how hydrated you are. Also, it is important to know, the opposite is not true. If you are not showing any ketones in your urine, it does not mean you aren't in ketosis. It just means you're not spilling excess ketones into your urine any more. Generally, when you adapt, you'll spill little to no ketones in your urine because you're making only as much as necessary.0
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Woo-hoo!0
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Is that when you spring for a blood ketone meter?0
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if knowing is critical to your success, sure. But generally if you set your carb limit low enough, and you don't eat over that, you can be pretty confident and save your money.0
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Cool. I'm just wicked into keeping track of stuff, all sorts of stuff. This app is perfect for me. I love data.0
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Okay... two more.
Is it normal to lose 5.4 lbs in a week?
Is it normal to not really be hungry until about 1 pm and only have the appetite for about 1150 calories after that?0 -
Okay... two more.
Is it normal to lose 5.4 lbs in a week?
Is it normal to not really be hungry until about 1 pm and only have the appetite for about 1150 calories after that?
Yep to both. Sounds like the effects of ketosis alright. Welcome to low carb high fat! :Fantastic isn't it
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The 5.4 pound loss early on is expected, but don't expect that every week. And yes, not being hungry is one of the many great side effects of LCHF! Good for you!0
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Yep, I had big losses like that in my first two weeks too. And ditto on the hunger. I am Never hungry on this WOE! Gotta love it! Congrats and keep it up!
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The blood ketone meter is nifty, but a waste of money. Take it from someone who has dumped hundreds (literally hundreds) of dollars into tracking ketones. I've got the blood meter, the breath meter, and bought plenty of urine and blood strips. In the end, it's really not that important. What's important is being consistent and eating the right things. The ketones and weight loss take care of themselves. Your body is amazingly self-regulating, when you remove things that hinder it from operating correctly (carbs, usually). It will produce the right amount of ketones necessary for your energy needs. It will burn off the excess fat. You can spend a lot of money tracking what it's doing. But, it's cheaper just to spend that money on food and be patient. The results will be obvious on the scale and in your body, over the long run.0
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Thanks for the great insights.0
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Another question. Can being ketoic make you ummm, crazy? Because I'm feeling a bit weird.0
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Yes, as your metabolism changes, all manner of other factors can seem wacky... Depends on what form of crazy, but yes, probably.0
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