Keto macros

deasphodel
deasphodel Posts: 23 Member
in Food and Nutrition
Hey, I've just started keto, on day one and I've been trying to find the macros to use. I finally have and the fat level is extremely high. How does this work? I know that it does but I thought fat was supposed to make you gain weight? It's seems a bit backwards to me :/

Replies

  • yarwell
    yarwell Posts: 10,477 Member
    Sounds like you need to do more reading - try http://www.dietdoctor.com/lchf

    For keto you need to restrict carbs probably to less than 50g per day. That's 200 cals max so 5, 10 or 15% would be options for the carbs setting.

    Protein around 20 or 25% is typical. 10% too little and 35% probably excessive.

    Hence you have to have a lot of fat calories to make up 100%.

    Eating fat doesn't make you gain weight, but eating fat with carbohydrates in an excess of total intake results in fat being stored and weight gain.
  • deasphodel
    deasphodel Posts: 23 Member
    yarwell wrote: »
    Sounds like you need to do more reading - try http://www.dietdoctor.com/lchf

    For keto you need to restrict carbs probably to less than 50g per day. That's 200 cals max so 5, 10 or 15% would be options for the carbs setting.

    Protein around 20 or 25% is typical. 10% too little and 35% probably excessive.

    Hence you have to have a lot of fat calories to make up 100%.

    Eating fat doesn't make you gain weight, but eating fat with carbohydrates in an excess of total intake results in fat being stored and weight gain.

    thankyou so much, your answer is great and adding a link is so helpful!

  • kingrat2014
    kingrat2014 Posts: 51 Member
    Try reading "Keto Clarity" written by Jimmy Moore.
  • Yi5hedr3
    Yi5hedr3 Posts: 2,696 Member
    yarwell wrote: »
    Sounds like you need to do more reading - try http://www.dietdoctor.com/lchf

    For keto you need to restrict carbs probably to less than 50g per day. That's 200 cals max so 5, 10 or 15% would be options for the carbs setting.

    Protein around 20 or 25% is typical. 10% too little and 35% probably excessive.

    Hence you have to have a lot of fat calories to make up 100%.

    Eating fat doesn't make you gain weight, but eating fat with carbohydrates in an excess of total intake results in fat being stored and weight gain.

    Very good answer!
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    edited October 2015
    If anything, I found it has made weight loss a bit easier. Possibly because my body is mainly using fat for energy now - body and dietary.

    My macros are about 5% carbs, 70-75% fat, and 20-25% protein. That's about 20g C, 110g F, 85g P for a 1500 calorie diet.

    The Art and Science of Low Carbohydrate Living by Phinney and Volek is a great book.
    https://www.youtube.com/watch?v=GkQYZ6FbsmI
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    Remember to add extra salt to your diet. Low sodium will result in fatigue, headaches, feeling flu-ish and leg cramps. Broth or salted water will help.
  • lodro
    lodro Posts: 982 Member
    All good advice, to which I'd like to add: when you're starting out, the first few weeks, don't bother about calories so much, but make sure your macros are right. In my case that means not eating more than 20g carbohydrate/day and about 60g of protein and the remainder in fat. Your body will go through some changes, while adapting to ketones: better to not also severely restrict calories while that is happening.
  • deasphodel
    deasphodel Posts: 23 Member
    nvmomketo wrote: »
    Remember to add extra salt to your diet. Low sodium will result in fatigue, headaches, feeling flu-ish and leg cramps. Broth or salted water will help.

    Thanks I never really think about adding salt to things, this will definitely help me to remember

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