Sugar
werdnek
Posts: 35 Member
I just had Marble slab blueberry icecream. Not so bad for calories - 170 and not so bad for carbs - . The sugar reads 19. What does this mean to someone on a low carb diet? and what do those numbers mean?
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Replies
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It would mean for me being kicked out of ketosis.
They say "if it fits your macros, you're ok" - I dont know what your macros are so you may fit it in somehow, but it definitely wouldnt fit mine.0 -
How do I discover my macros? only through a doctor?0
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Cocunutty - you are coming at from a Protein, Fat, & Carbs perspective. I'm curious of the effect of sugar.0
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I think low carb is under about a 100-150g of carbs per day, and to get in ketosis carbs are under 50g (often 20g). If something has 19 g of sugar, it probably has many more grams of carbohydrates. Sugar is a form of carbohydrate... as I understand it.
Icecream usually does not work on a low carb diet.
Macros are the amount of protein, fat and carbs you are eating. I eat for ketosis so I eat approximately 5% carbs, 75% fat and 20% protein. I *think* low carb is usually 20% or lower for carbs, 60-65% fat, and 20-15% protein (approximately).
People set their macros as they best see fit. Doctors would most likely raise the carbs and lower fat.
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A lot of us work out our macros using this site...http://keto-calculator.ankerl.com/0
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You are right Coconutty. MFP allows me to have 50 sugar. and this is 19.. so I'm good to go. But still concerned re the affect of sugar. Well I guess the scales will tell me in the am. cause today I had 2 eggs fried in coconut oil, a
6.5 oz ham, this icecream. Probably will just do my veggies for remainder of day - perhaps with some olive oil. I'll post tomorrow how it went.0 -
according to the website the blueberry ice cream is 24 carbs. you need to count all the carbs, not just the sugars. sugar is reported separately but it is all the carbs that effect your blood sugar0
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You are right Coconutty. MFP allows me to have 50 sugar. and this is 19.. so I'm good to go. But still concerned re the affect of sugar. Well I guess the scales will tell me in the am. cause today I had 2 eggs fried in coconut oil, a
6.5 oz ham, this icecream. Probably will just do my veggies for remainder of day - perhaps with some olive oil. I'll post tomorrow how it went.Cocunutty - you are coming at from a Protein, Fat, & Carbs perspective. I'm curious of the effect of sugar.
I dont count sugars. I keep my carbs below 20g (Keto) and this will naturally keep my sugars low. I dont eat anything containing sugar. I dont even eat fruit (i see it as candy with a few vitamins - i get my vitamins from fibrous veg and supplements, minus the fructose. And i keep my carbs as far below 20g as i possibly can.
If you want to go low-carb you will want to aim for 50g CARBS or less (forget sugars, keep them as low as possible). 100-150g is NOT low-carb. Sure, its lower than the SAD, but its not considered low-carb per se. If youd like to go keto you will want to set your macros to 20g maximum CARBS.
For your macros it depends what your goals are. Mine are set to 5% carbs, 25-30% protein & 65-70% fat. (I have been at 25% protein for a while now, bit since starting a new weight-lifting program i wanted to make sure i was getting the recommended 0.8g protein per pound bodyweight to preserve/gain muscle mass whilst lifting. (The actual recommended protein requirement is 0.8g-1g protein per pound bodyweight.) 0.8g per pound works out to 30% protein macro for me, so thats as high as im going to go, to keep my fat and protein ratios ketonic.
Ketoers who dont lift weights seem to often aim for 20% protein. So that all depends on how strongly you feel about preserving muscle mass in a calorie deficit. I wouldnt go below 0.6g protein per pound of bodyweight though, as this will more than likely cause you muscle loss.
Have a play around with the MFP goal customizer to set your macros.
Good luck.
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I am very sensitive to sugar in any form, even artificial sweeteners. My natural nut butters may have 1 g per serving but I only eat trace amounts of this per day. You may do very well with a higher amount. The dairy in ice cream may also have an impact depending on your reasons for eating low carb. If I eat sugar, I just want more, more, more...YMMV. This way of eating is very individual.0
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Sugar alone won't cause fat gain. Your calories could. The sugar is just another carbohydrate. It will turn to glucose just the same as bread or pasta. If your carb limit fits it and it doesn't cause you to have insane cravings, then you shouldn't have any issue including it in your diet.0
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My reaction today to eating 5 little sugar fruit candies (temptations) was to feel very sleepy about 3 hours later... so OP, just keep track of your reaction to eating that much, and see if it makes you feel worse or better than the meat and eggs. If you can process the carbs, you won't feel too bad. If you can't, you will soon feel it. Good luck.0
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CoconuttyMummy wrote: »You are right Coconutty. MFP allows me to have 50 sugar. and this is 19.. so I'm good to go. But still concerned re the affect of sugar. Well I guess the scales will tell me in the am. cause today I had 2 eggs fried in coconut oil, a
6.5 oz ham, this icecream. Probably will just do my veggies for remainder of day - perhaps with some olive oil. I'll post tomorrow how it went.Cocunutty - you are coming at from a Protein, Fat, & Carbs perspective. I'm curious of the effect of sugar.
I dont count sugars. I keep my carbs below 20g (Keto) and this will naturally keep my sugars low. I dont eat anything containing sugar. I dont even eat fruit (i see it as candy with a few vitamins - i get my vitamins from fibrous veg and supplements, minus the fructose. And i keep my carbs as far below 20g as i possibly can.
If you want to go low-carb you will want to aim for 50g CARBS or less (forget sugars, keep them as low as possible). 100-150g is NOT low-carb. Sure, its lower than the SAD, but its not considered low-carb per se. If youd like to go keto you will want to set your macros to 20g maximum CARBS.
For your macros it depends what your goals are. Mine are set to 5% carbs, 25-30% protein & 65-70% fat. (I have been at 25% protein for a while now, bit since starting a new weight-lifting program i wanted to make sure i was getting the recommended 0.8g protein per pound bodyweight to preserve/gain muscle mass whilst lifting. (The actual recommended protein requirement is 0.8g-1g protein per pound bodyweight.) 0.8g per pound works out to 30% protein macro for me, so thats as high as im going to go, to keep my fat and protein ratios ketonic.
Ketoers who dont lift weights seem to often aim for 20% protein. So that all depends on how strongly you feel about preserving muscle mass in a calorie deficit. I wouldnt go below 0.6g protein per pound of bodyweight though, as this will more than likely cause you muscle loss.
Have a play around with the MFP goal customizer to set your macros.
Good luck.
Lean body weight, not total body weight. The total body weight thing is more a short cut for people who are lean, and lean weight versus total isn't much different.
Also, we define "low carb" in this group as under 150g, because low carb is not necessarily aiming for ketosis. Many of us do find it simpler to keep carbs lower, though, because it keeps sugar lower and excludes a lot of foods that raise more uncertainty than they're worth.Sunny_Bunny_ wrote: »Sugar alone won't cause fat gain. Your calories could. The sugar is just another carbohydrate. It will turn to glucose just the same as bread or pasta. If your carb limit fits it and it doesn't cause you to have insane cravings, then you shouldn't have any issue including it in your diet.
Weight is not the only concern when it comes to sugar (likewise, for many of us, bread and pasta have deleterious effects as bad as pure sugar). Cravings aren't the only issue, either. It might not cause weight gain without a caloric surplus, but it can stop weight loss without changing calories, because of its effects on hormones that affect metabolism. There are also issues with immune system strength and inflammation, among other things.How do I discover my macros? only through a doctor?
Have a look at the launch pad stickied at the top of the group, it should answer most of your questions, and addresses these questions specifically.0 -
Dragonwolf wrote: »CoconuttyMummy wrote: »You are right Coconutty. MFP allows me to have 50 sugar. and this is 19.. so I'm good to go. But still concerned re the affect of sugar. Well I guess the scales will tell me in the am. cause today I had 2 eggs fried in coconut oil, a
6.5 oz ham, this icecream. Probably will just do my veggies for remainder of day - perhaps with some olive oil. I'll post tomorrow how it went.Cocunutty - you are coming at from a Protein, Fat, & Carbs perspective. I'm curious of the effect of sugar.
I dont count sugars. I keep my carbs below 20g (Keto) and this will naturally keep my sugars low. I dont eat anything containing sugar. I dont even eat fruit (i see it as candy with a few vitamins - i get my vitamins from fibrous veg and supplements, minus the fructose. And i keep my carbs as far below 20g as i possibly can.
If you want to go low-carb you will want to aim for 50g CARBS or less (forget sugars, keep them as low as possible). 100-150g is NOT low-carb. Sure, its lower than the SAD, but its not considered low-carb per se. If youd like to go keto you will want to set your macros to 20g maximum CARBS.
For your macros it depends what your goals are. Mine are set to 5% carbs, 25-30% protein & 65-70% fat. (I have been at 25% protein for a while now, bit since starting a new weight-lifting program i wanted to make sure i was getting the recommended 0.8g protein per pound bodyweight to preserve/gain muscle mass whilst lifting. (The actual recommended protein requirement is 0.8g-1g protein per pound bodyweight.) 0.8g per pound works out to 30% protein macro for me, so thats as high as im going to go, to keep my fat and protein ratios ketonic.
Ketoers who dont lift weights seem to often aim for 20% protein. So that all depends on how strongly you feel about preserving muscle mass in a calorie deficit. I wouldnt go below 0.6g protein per pound of bodyweight though, as this will more than likely cause you muscle loss.
Have a play around with the MFP goal customizer to set your macros.
Good luck.
Lean body weight, not total body weight. The total body weight thing is more a short cut for people who are lean, and lean weight versus total isn't much different.
Also, we define "low carb" in this group as under 150g, because low carb is not necessarily aiming for ketosis. Many of us do find it simpler to keep carbs lower, though, because it keeps sugar lower and excludes a lot of foods that raise more uncertainty than they're worth.Sunny_Bunny_ wrote: »Sugar alone won't cause fat gain. Your calories could. The sugar is just another carbohydrate. It will turn to glucose just the same as bread or pasta. If your carb limit fits it and it doesn't cause you to have insane cravings, then you shouldn't have any issue including it in your diet.
Weight is not the only concern when it comes to sugar (likewise, for many of us, bread and pasta have deleterious effects as bad as pure sugar). Cravings aren't the only issue, either. It might not cause weight gain without a caloric surplus, but it can stop weight loss without changing calories, because of its effects on hormones that affect metabolism. There are also issues with immune system strength and inflammation, among other things.How do I discover my macros? only through a doctor?
Have a look at the launch pad stickied at the top of the group, it should answer most of your questions, and addresses these questions specifically.
I got the impression OP was concerned that eating the sugar would cause weight gain, be cause they said "well I guess we will see what the scale says in the morning". It seemed to me OP, was very simply concerned about sugar stalling the loss efforts.0 -
Sunny_Bunny_ wrote: »Dragonwolf wrote: »CoconuttyMummy wrote: »You are right Coconutty. MFP allows me to have 50 sugar. and this is 19.. so I'm good to go. But still concerned re the affect of sugar. Well I guess the scales will tell me in the am. cause today I had 2 eggs fried in coconut oil, a
6.5 oz ham, this icecream. Probably will just do my veggies for remainder of day - perhaps with some olive oil. I'll post tomorrow how it went.Cocunutty - you are coming at from a Protein, Fat, & Carbs perspective. I'm curious of the effect of sugar.
I dont count sugars. I keep my carbs below 20g (Keto) and this will naturally keep my sugars low. I dont eat anything containing sugar. I dont even eat fruit (i see it as candy with a few vitamins - i get my vitamins from fibrous veg and supplements, minus the fructose. And i keep my carbs as far below 20g as i possibly can.
If you want to go low-carb you will want to aim for 50g CARBS or less (forget sugars, keep them as low as possible). 100-150g is NOT low-carb. Sure, its lower than the SAD, but its not considered low-carb per se. If youd like to go keto you will want to set your macros to 20g maximum CARBS.
For your macros it depends what your goals are. Mine are set to 5% carbs, 25-30% protein & 65-70% fat. (I have been at 25% protein for a while now, bit since starting a new weight-lifting program i wanted to make sure i was getting the recommended 0.8g protein per pound bodyweight to preserve/gain muscle mass whilst lifting. (The actual recommended protein requirement is 0.8g-1g protein per pound bodyweight.) 0.8g per pound works out to 30% protein macro for me, so thats as high as im going to go, to keep my fat and protein ratios ketonic.
Ketoers who dont lift weights seem to often aim for 20% protein. So that all depends on how strongly you feel about preserving muscle mass in a calorie deficit. I wouldnt go below 0.6g protein per pound of bodyweight though, as this will more than likely cause you muscle loss.
Have a play around with the MFP goal customizer to set your macros.
Good luck.
Lean body weight, not total body weight. The total body weight thing is more a short cut for people who are lean, and lean weight versus total isn't much different.
Also, we define "low carb" in this group as under 150g, because low carb is not necessarily aiming for ketosis. Many of us do find it simpler to keep carbs lower, though, because it keeps sugar lower and excludes a lot of foods that raise more uncertainty than they're worth.Sunny_Bunny_ wrote: »Sugar alone won't cause fat gain. Your calories could. The sugar is just another carbohydrate. It will turn to glucose just the same as bread or pasta. If your carb limit fits it and it doesn't cause you to have insane cravings, then you shouldn't have any issue including it in your diet.
Weight is not the only concern when it comes to sugar (likewise, for many of us, bread and pasta have deleterious effects as bad as pure sugar). Cravings aren't the only issue, either. It might not cause weight gain without a caloric surplus, but it can stop weight loss without changing calories, because of its effects on hormones that affect metabolism. There are also issues with immune system strength and inflammation, among other things.How do I discover my macros? only through a doctor?
Have a look at the launch pad stickied at the top of the group, it should answer most of your questions, and addresses these questions specifically.
I got the impression OP was concerned that eating the sugar would cause weight gain, be cause they said "well I guess we will see what the scale says in the morning". It seemed to me OP, was very simply concerned about sugar stalling the loss efforts.
A lot of newbies make that mistake, and it's simply a matter of showing the differences. It's why I pointed the OP to the Launch Pad, which discusses these topics rather in depth. "Your Scale is a Lying Liar Pants" would be one of the specific articles for this (sub)discussion.
Sugar (and carbs in general) can cause fluctuations in the scale even on a day to day basis, depending on how the body reacts to it. This is especially the case the farther you drop your carbs, if for no other reason than the changes in glycogen level become more obvious. That doesn't mean fat gain, just weight of some form or another.
Also, due to the hormonal changes that sugar prompts, it can stall weight loss (yes, even without changing caloric intake; there are two halves to that equation, after all), though you wouldn't see that on a day-to-day measure. The subtle, but important difference, there, though, is that the stalled weight loss is more a symptom of something else going on, rather than a direct effect of eating more sugar (ie - it's an effect of the increased insulin and other changes to hormone levels and balances that was ultimately caused by the sugar intake; more complex than just the calories themselves).0 -
I've been eating ~100 grams carbs/day for several months & losing 4-5 lbs/month. I'm able to eat this on a fairly regular basis (13 grams carb, 4 grams sugar alcohol, 4 grams fiber)
http://www.breyers.com/product/detail/113881/no-sugar-vanilla
and maintain my weight loss.0 -
Dragonwolf wrote: »CoconuttyMummy wrote: »You are right Coconutty. MFP allows me to have 50 sugar. and this is 19.. so I'm good to go. But still concerned re the affect of sugar. Well I guess the scales will tell me in the am. cause today I had 2 eggs fried in coconut oil, a
6.5 oz ham, this icecream. Probably will just do my veggies for remainder of day - perhaps with some olive oil. I'll post tomorrow how it went.Cocunutty - you are coming at from a Protein, Fat, & Carbs perspective. I'm curious of the effect of sugar.
I dont count sugars. I keep my carbs below 20g (Keto) and this will naturally keep my sugars low. I dont eat anything containing sugar. I dont even eat fruit (i see it as candy with a few vitamins - i get my vitamins from fibrous veg and supplements, minus the fructose. And i keep my carbs as far below 20g as i possibly can.
If you want to go low-carb you will want to aim for 50g CARBS or less (forget sugars, keep them as low as possible). 100-150g is NOT low-carb. Sure, its lower than the SAD, but its not considered low-carb per se. If youd like to go keto you will want to set your macros to 20g maximum CARBS.
For your macros it depends what your goals are. Mine are set to 5% carbs, 25-30% protein & 65-70% fat. (I have been at 25% protein for a while now, bit since starting a new weight-lifting program i wanted to make sure i was getting the recommended 0.8g protein per pound bodyweight to preserve/gain muscle mass whilst lifting. (The actual recommended protein requirement is 0.8g-1g protein per pound bodyweight.) 0.8g per pound works out to 30% protein macro for me, so thats as high as im going to go, to keep my fat and protein ratios ketonic.
Ketoers who dont lift weights seem to often aim for 20% protein. So that all depends on how strongly you feel about preserving muscle mass in a calorie deficit. I wouldnt go below 0.6g protein per pound of bodyweight though, as this will more than likely cause you muscle loss.
Have a play around with the MFP goal customizer to set your macros.
Good luck.
Lean body weight, not total body weight. The total body weight thing is more a short cut for people who are lean, and lean weight versus total isn't much different.
The total body weight calculation is often recommended on the Bodybuilding.com forum, including the Keto nutrition sub-forum. I've also read it in articles written by trainers, bodybuilders and athletes, many of whom were keto. It was also recommended to me personally by several BBers who have my goal body composition (muscular with low body fat) and they use the 0.8-1.2g protein per pound of total body weight calculation themselves.
I know 0.6-0.8g protein per pound of LEAN body weight is also a recognized formula and used by many, but its not the only formula out there! - I was following the advice commonly given for those in a heavy weight-lifting program with muscle growth (or preservation) goals.
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MFP allows me 45 grams of sugar a day. I hit 9 grams the other day and I was stunned. I am usually between zero and four grams per day. We are all different and that's fine.0
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Dragonwolf wrote: »Sunny_Bunny_ wrote: »Dragonwolf wrote: »CoconuttyMummy wrote: »You are right Coconutty. MFP allows me to have 50 sugar. and this is 19.. so I'm good to go. But still concerned re the affect of sugar. Well I guess the scales will tell me in the am. cause today I had 2 eggs fried in coconut oil, a
6.5 oz ham, this icecream. Probably will just do my veggies for remainder of day - perhaps with some olive oil. I'll post tomorrow how it went.Cocunutty - you are coming at from a Protein, Fat, & Carbs perspective. I'm curious of the effect of sugar.
I dont count sugars. I keep my carbs below 20g (Keto) and this will naturally keep my sugars low. I dont eat anything containing sugar. I dont even eat fruit (i see it as candy with a few vitamins - i get my vitamins from fibrous veg and supplements, minus the fructose. And i keep my carbs as far below 20g as i possibly can.
If you want to go low-carb you will want to aim for 50g CARBS or less (forget sugars, keep them as low as possible). 100-150g is NOT low-carb. Sure, its lower than the SAD, but its not considered low-carb per se. If youd like to go keto you will want to set your macros to 20g maximum CARBS.
For your macros it depends what your goals are. Mine are set to 5% carbs, 25-30% protein & 65-70% fat. (I have been at 25% protein for a while now, bit since starting a new weight-lifting program i wanted to make sure i was getting the recommended 0.8g protein per pound bodyweight to preserve/gain muscle mass whilst lifting. (The actual recommended protein requirement is 0.8g-1g protein per pound bodyweight.) 0.8g per pound works out to 30% protein macro for me, so thats as high as im going to go, to keep my fat and protein ratios ketonic.
Ketoers who dont lift weights seem to often aim for 20% protein. So that all depends on how strongly you feel about preserving muscle mass in a calorie deficit. I wouldnt go below 0.6g protein per pound of bodyweight though, as this will more than likely cause you muscle loss.
Have a play around with the MFP goal customizer to set your macros.
Good luck.
Lean body weight, not total body weight. The total body weight thing is more a short cut for people who are lean, and lean weight versus total isn't much different.
Also, we define "low carb" in this group as under 150g, because low carb is not necessarily aiming for ketosis. Many of us do find it simpler to keep carbs lower, though, because it keeps sugar lower and excludes a lot of foods that raise more uncertainty than they're worth.Sunny_Bunny_ wrote: »Sugar alone won't cause fat gain. Your calories could. The sugar is just another carbohydrate. It will turn to glucose just the same as bread or pasta. If your carb limit fits it and it doesn't cause you to have insane cravings, then you shouldn't have any issue including it in your diet.
Weight is not the only concern when it comes to sugar (likewise, for many of us, bread and pasta have deleterious effects as bad as pure sugar). Cravings aren't the only issue, either. It might not cause weight gain without a caloric surplus, but it can stop weight loss without changing calories, because of its effects on hormones that affect metabolism. There are also issues with immune system strength and inflammation, among other things.How do I discover my macros? only through a doctor?
Have a look at the launch pad stickied at the top of the group, it should answer most of your questions, and addresses these questions specifically.
I got the impression OP was concerned that eating the sugar would cause weight gain, be cause they said "well I guess we will see what the scale says in the morning". It seemed to me OP, was very simply concerned about sugar stalling the loss efforts.
A lot of newbies make that mistake, and it's simply a matter of showing the differences. It's why I pointed the OP to the Launch Pad, which discusses these topics rather in depth. "Your Scale is a Lying Liar Pants" would be one of the specific articles for this (sub)discussion.
Sugar (and carbs in general) can cause fluctuations in the scale even on a day to day basis, depending on how the body reacts to it. This is especially the case the farther you drop your carbs, if for no other reason than the changes in glycogen level become more obvious. That doesn't mean fat gain, just weight of some form or another.
Also, due to the hormonal changes that sugar prompts, it can stall weight loss (yes, even without changing caloric intake; there are two halves to that equation, after all), though you wouldn't see that on a day-to-day measure. The subtle, but important difference, there, though, is that the stalled weight loss is more a symptom of something else going on, rather than a direct effect of eating more sugar (ie - it's an effect of the increased insulin and other changes to hormone levels and balances that was ultimately caused by the sugar intake; more complex than just the calories themselves).
Your scale is a lying liar pants was very informative. I remember reading that in the beginning. It's a good idea to go back over that same info every now and then I think.
@CoconuttyMummy I think all those sources would be considered the people that use the "shortcut" method Dragonwolf was referring to. The bodybuilder and trainers would all be lean people I would suspect. Someone with a fair amount of body fat wouldn't need to stress over getting such a large amount of protein, but if I understand, there's no harm in going well over what's necessary. But there's no need for someone with more body fat to stress over getting large amounts of protein, when the necessary amount would be a bit lower based on lean mass.
I think that's where understanding the calculation makes a difference. Someone might think they have to get 150g of protein a day and struggle with it unnecessarily when maybe to preserve muscle all they really need is 75 or so.0 -
CoconuttyMummy wrote: »Dragonwolf wrote: »CoconuttyMummy wrote: »You are right Coconutty. MFP allows me to have 50 sugar. and this is 19.. so I'm good to go. But still concerned re the affect of sugar. Well I guess the scales will tell me in the am. cause today I had 2 eggs fried in coconut oil, a
6.5 oz ham, this icecream. Probably will just do my veggies for remainder of day - perhaps with some olive oil. I'll post tomorrow how it went.Cocunutty - you are coming at from a Protein, Fat, & Carbs perspective. I'm curious of the effect of sugar.
I dont count sugars. I keep my carbs below 20g (Keto) and this will naturally keep my sugars low. I dont eat anything containing sugar. I dont even eat fruit (i see it as candy with a few vitamins - i get my vitamins from fibrous veg and supplements, minus the fructose. And i keep my carbs as far below 20g as i possibly can.
If you want to go low-carb you will want to aim for 50g CARBS or less (forget sugars, keep them as low as possible). 100-150g is NOT low-carb. Sure, its lower than the SAD, but its not considered low-carb per se. If youd like to go keto you will want to set your macros to 20g maximum CARBS.
For your macros it depends what your goals are. Mine are set to 5% carbs, 25-30% protein & 65-70% fat. (I have been at 25% protein for a while now, bit since starting a new weight-lifting program i wanted to make sure i was getting the recommended 0.8g protein per pound bodyweight to preserve/gain muscle mass whilst lifting. (The actual recommended protein requirement is 0.8g-1g protein per pound bodyweight.) 0.8g per pound works out to 30% protein macro for me, so thats as high as im going to go, to keep my fat and protein ratios ketonic.
Ketoers who dont lift weights seem to often aim for 20% protein. So that all depends on how strongly you feel about preserving muscle mass in a calorie deficit. I wouldnt go below 0.6g protein per pound of bodyweight though, as this will more than likely cause you muscle loss.
Have a play around with the MFP goal customizer to set your macros.
Good luck.
Lean body weight, not total body weight. The total body weight thing is more a short cut for people who are lean, and lean weight versus total isn't much different.
The total body weight calculation is often recommended on the Bodybuilding.com forum, including the Keto nutrition sub-forum. I've also read it in articles written by trainers, bodybuilders and athletes, many of whom were keto. It was also recommended to me personally by several BBers who have my goal body composition (muscular with low body fat) and they use the 0.8-1.2g protein per pound of total body weight calculation themselves.
I know 0.6-0.8g protein per pound of LEAN body weight is also a recognized formula and used by many, but its not the only formula out there! - I was following the advice commonly given for those in a heavy weight-lifting program with muscle growth (or preservation) goals.
You haven't refuted at all what I said. All of the people you have mentioned are, or train people who are, rather lean. The 1g/lb of total bodyweight is, as I said, a shortcut for these people. When you have maybe 20lbs worth of fat on your body, 1g/lb of lean weight isn't going to be much less than 1g/lb of total weight. The difference is pretty literally a protein shake.
However, when you're overweight and have 40-50% of your weight as fat, that becomes upwards of an extra hundred grams or more, which is far overkill, and even counterproductive to many things. If you're far enough overweight, it can even push out essential dietary fat (necessary to get sufficient nutrients) and can cause other problems when calories are held constant (while there's no real tolerable upper limit for protein, there is an upper limit for protein as a percentage of total calories; too high a percentage and you start running into trouble). Doing something like 1g/lb of your ideal weight could be a useful shortcut for these people, but again, it's a shortcut.
That's not to say you can't eat more protein if you want to and it makes you happy. As long as it's not encroaching on your fat minimum, eat protein to your heart's content. However, 1g/lb of total bodyweight for an overweight person is generally way over what they need (yes, even for body building), and don't need to feel obligated to hit that amount (which for most newbies is very difficult, especially if they haven't gotten over the "fat is bad" indoctrination).
Here's some more in-depth articles in case you (or anyone else here) are interested:
http://breakingmuscle.com/nutrition/how-much-protein-do-you-need-science-weighs-in
http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/0 -
I see what you are saying..
For me, personally, though, i am only 9 pounds from my healthy target weight (in fact i have a 'healthy' BMI now, im not considered overweight anymore) and i have 27.2% body fat. I feel better on 30% protein (which works out pretty close to 0.8g per pound total body weight) which is around 90g a day. The scale is starting to move down again, muscle mass is starting to move up, and body fat is down to its lowest in many years. I consumed much less protein when i 1st went keto (around 50-60g), which is closer to your lean body mass calculation, and i found i hit a stall, lost muscle mass & gained body fat, all on a calorie deficit.
For whatever reason my body seems to prefer 0.8g per pound of total bodyweight than the lower amount you suggest.
This works out to approximately equal fat and protein grams per day, so im comfortably in ketosis.
When i was eating the lower protein amount i was constantly hungry and weak. Now i feel satiated, strong and energetic again, even at a calorie deficit. Im able to train every night and recover quickly (it would take me 4 days to recover from the aches of a heavy lifting session on lower protein).
So YMMV but im sticking with 0.8g per pound total bw. It works so much better for my body.0 -
o.O
What are your stats? Are you sure you're not mistaking it for the 1g/kg, which is about half of the 1g/lb recommendation (and which, I agree, is too low) or didn't use the minimum when you first started?
Playing around with http://keto-calculator.ankerl.com/ using the info available for you (age, weight, from profile), I can only get it as low as 54g of protein as the bare minimum, and that's at the .6g/lb lean weight using your starting weight (using 5'0"/152cm for height, 45% body fat, estimations based on the numbers available and in an attempt to drop protein as low as possible). If you're lifting, then it recommends 88g at the 1g/lb LBM measurement, which is right where you're at now. That number doesn't change when I switch it to the 27.2% body fat you cite and your 125lb (based on your ticker) current weight, nor does it change when I put in your goal weight of 119 (according to your ticker) and drop the body fat accordingly. Dropping body fat from there (keeping weight stable) only increases the protein calculation.0 -
This is a fascinating thread...need to go back and reread the articles on the Launch Pad - they ought to have more meaning for me now that I've been LC for these past 5 or so months as the facts become reinforced in my mind. Am also reading the "new" Adkins book, one of the suggestions someone from another thread mentioned. Have built up a nice library of these books - more good things to learn and put into action.0
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Dragonwolf wrote: »o.O
What are your stats? Are you sure you're not mistaking it for the 1g/kg, which is about half of the 1g/lb recommendation (and which, I agree, is too low) or didn't use the minimum when you first started?
Playing around with http://keto-calculator.ankerl.com/ using the info available for you (age, weight, from profile), I can only get it as low as 54g of protein as the bare minimum, and that's at the .6g/lb lean weight using your starting weight (using 5'0"/152cm for height, 45% body fat, estimations based on the numbers available and in an attempt to drop protein as low as possible). If you're lifting, then it recommends 88g at the 1g/lb LBM measurement, which is right where you're at now. That number doesn't change when I switch it to the 27.2% body fat you cite and your 125lb (based on your ticker) current weight, nor does it change when I put in your goal weight of 119 (according to your ticker) and drop the body fat accordingly. Dropping body fat from there (keeping weight stable) only increases the protein calculation.
Maybe im miscalculating somehow? I have to admit im pants at math!
My stats are:
5ft1"
127.6 pounds
31.4% muscle
27.2% body fat
Honestly i was assured that 0.8g per pound of total body weight was correct to build and preserve muscle with a 7 day workout schedule of 6 days a week weights (split program, training each muscle 2x per week) and 1 day of plyometrics/cardio. That works out at 102g protein a day actually. 30% protein macros is 90g, so i was juust aiming between 85-100g protein.
Am i screwing up with my protein amounts then? Im training hard and desperate to build or at least maintain my muscle mass whilst losing body fat. 50-60g protein per day was causing muscle loss and i didnt feel good. 75g was ok, but i feel so much better on 85-100g (~90g) and the scales are working with me since i upped my protein macro.
I really hope im doing the right thing. Ive read that 30% protein, or even slightly above, wont hamper ketosis via converting to glucose. I do hope that is correct.
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jumanajane wrote: »A lot of us work out our macros using this site...http://keto-calculator.ankerl.com/
This calculator came up with
25 carb
65 protein
It is not give me fat.
What to do?
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jumanajane wrote: »A lot of us work out our macros using this site...http://keto-calculator.ankerl.com/
This calculator came up with
25 carb
65 protein
It is not give me fat.
What to do?
It shows the fat amount in the area where you enter your calorie deficit. Like the pic I attached that I just for my macros.
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jumanajane wrote: »A lot of us work out our macros using this site...http://keto-calculator.ankerl.com/
This calculator came up with
25 carb
65 protein
It is not give me fat.
What to do?
Fill in the rest of your calories with fat.CoconuttyMummy wrote: »Dragonwolf wrote: »o.O
What are your stats? Are you sure you're not mistaking it for the 1g/kg, which is about half of the 1g/lb recommendation (and which, I agree, is too low) or didn't use the minimum when you first started?
Playing around with http://keto-calculator.ankerl.com/ using the info available for you (age, weight, from profile), I can only get it as low as 54g of protein as the bare minimum, and that's at the .6g/lb lean weight using your starting weight (using 5'0"/152cm for height, 45% body fat, estimations based on the numbers available and in an attempt to drop protein as low as possible). If you're lifting, then it recommends 88g at the 1g/lb LBM measurement, which is right where you're at now. That number doesn't change when I switch it to the 27.2% body fat you cite and your 125lb (based on your ticker) current weight, nor does it change when I put in your goal weight of 119 (according to your ticker) and drop the body fat accordingly. Dropping body fat from there (keeping weight stable) only increases the protein calculation.
Maybe im miscalculating somehow? I have to admit im pants at math!
My stats are:
5ft1"
127.6 pounds
31.4% muscle
27.2% body fat
Honestly i was assured that 0.8g per pound of total body weight was correct to build and preserve muscle with a 7 day workout schedule of 6 days a week weights (split program, training each muscle 2x per week) and 1 day of plyometrics/cardio. That works out at 102g protein a day actually. 30% protein macros is 90g, so i was juust aiming between 85-100g protein.
Am i screwing up with my protein amounts then? Im training hard and desperate to build or at least maintain my muscle mass whilst losing body fat. 50-60g protein per day was causing muscle loss and i didnt feel good. 75g was ok, but i feel so much better on 85-100g (~90g) and the scales are working with me since i upped my protein macro.
I really hope im doing the right thing. Ive read that 30% protein, or even slightly above, wont hamper ketosis via converting to glucose. I do hope that is correct.
Lean mass is not just muscle. It's all non-fat mass. If you have 27% fat, then you have 73% lean mass. That's why the .8g/lb total works for you. Your lean mass percentage is close to that.0
This discussion has been closed.