Keto diet help

ProgrammerDude
ProgrammerDude Posts: 4 Member
edited December 2024 in Health and Weight Loss
Hello everyone, first post. Had a quick question about the keto diet. I've been doing this for about two weeks now. So far everything seems to be working out, but I had a quick question. When I started this, I calculated out my allowances. Came up with the following limits. 28g carbs, 171g fat, and around 138g protein. My problem is that I'm only hitting around half of my fat grams, but everything else usually comes in pretty close, usually under. I have been doing some more reading into the keto diet and was reading up on the protein specifically. The that too much protein can kick you out of ketosis because of it turning into glucose. I should be okay as long as I don't go over my recommended calculated values right? I mean, you have to have so much protein in order to keep muscle mass. Just wanted to make sure. Thanks for any advice peeps.

Replies

  • trigden1991
    trigden1991 Posts: 4,658 Member
    Why do you need to do keto? Have you been medically advised to do so?
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    Too much protein in ketosis would most likely be much higher than your intake. Often well above 200g. Those people who hit that must be focused on very lean cuts of meats or their fat intake would be very high, and calories would not be in a deficit. Your protein or so is just fine. Is that about 30%?

    Keto diets are muscle sparing, past the firs day or two anyways. If you are not lifting and building muscle mass, you could go lower if you wished. 20% protein is pretty common. So is 25%, whereas 15% is getting towards the lower end of acceptable.

    If you do want more fat, choose fattier meets, cheese and nuts, or add butter your steaks. No need to if you don't wish it though.
  • ProgrammerDude
    ProgrammerDude Posts: 4 Member
    Ok, just wanted to make sure I wasn't overdoing it. Thanks a bunch.
  • trigden1991
    trigden1991 Posts: 4,658 Member
    ogmomma2012 wrote: »
    trigden1991 wrote: »
    Why do you need to do keto? Have you been medically advised to do so?

    It doesn't matter whether or not they were medically advised. This is the eating style they chose.

    I am fully aware that people can choose how they eat. Many people are delusional and think that they need to not eat carbs to lose weight. A vast majority of people that start keto, fail as it is too restrictive.
  • Bonny132
    Bonny132 Posts: 3,617 Member
    There is nothing restrictive with eating LCHF with some imagination you can turn any meal into a keto meal. We do however get to eat a lot of yummy food and do not suffer with hunger.

    OP search for some of the low carb forums on here. You'll find a lot of useful advice.
  • medic2038
    medic2038 Posts: 434 Member
    I've had success on Keto as well. I'm the kind of guy that doesn't need a huge variety of food, but that's just me.

    In anycase OP. Too much protein stimulate Gluconeogenesis, which is when your body converts protein to glucose. This typically doesn't happen unless you have a vast overabundance of protein.
    If you stick to .5-1g protein per lb you're probably quite OK. I've read in the past that people tend to need to eat 2-3g protein/lb to start getting into GNG range (which can be quite a lot).

    As far as upping your fats...
    Butter, olive/coconut oil, whole fat dressings can give you that little extra you might need (if you feel like you need it).
  • kpk54
    kpk54 Posts: 4,474 Member
    edited August 2016
    I eat a ketogenic diet for a neurological disorder so I follow my macros pretty closely. In regards to getting in enough fat, I use coconut oil in my coffee and purposely use coconut oil, butter, olive oil and full fat cream cheese for their fat content. Nuts, seeds, avocados, unsweetened coconut and full fat cheeses are great for fat content but also contain a considerable amount of protein. The protein generally needs to be limited because your ratios are fat:combined protein and carbs.

    l believe it is the epilepsy foundation that provides a good explanation of the ketogenic diet and the 4 general ways to get there: 4:1, 3:1, Modified Atkins and an MCT Oil protocol. Google ketogenic diet for epilepsy.
  • sammyliftsandeats
    sammyliftsandeats Posts: 2,421 Member
    If you have more questions or want some ideas, come join the Low Carber Daily group.

    http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
  • KetoLady86
    KetoLady86 Posts: 337 Member
    Keto saved my life (practically)
  • LauraCoth
    LauraCoth Posts: 303 Member
    trigden1991 wrote: »
    I am fully aware that people can choose how they eat. Many people are delusional and think that they need to not eat carbs to lose weight. A vast majority of people that start keto, fail as it is too restrictive.

    Evidence?

  • ogmomma2012
    ogmomma2012 Posts: 1,520 Member
    Off-topic, but my husband spilled my hemp-milk today, which I worked VERY HARD to make. :'(
  • KetoLady86
    KetoLady86 Posts: 337 Member
    Keto is one of the easiet lifestyles to choose# but ...thats my opinion
  • ProgrammerDude
    ProgrammerDude Posts: 4 Member
    Hey guys, just wanted to say thanks for all the replies. I think medic2038 answered my question. Just wanted to make sure I wasn't eating too much protein to kick me out of ketosis because of the glucose conversion. Thanks guys.
  • trigden1991
    trigden1991 Posts: 4,658 Member
    LauraCoth wrote: »
    trigden1991 wrote: »
    I am fully aware that people can choose how they eat. Many people are delusional and think that they need to not eat carbs to lose weight. A vast majority of people that start keto, fail as it is too restrictive.

    Evidence?

    Read any thread on here asking about starting keto or any keto logs on other websites and see how quickly they go inactive. I am not claiming this is empirical data, just what seems to be a common trend.
  • StealthHealth
    StealthHealth Posts: 2,417 Member
    trigden1991 wrote: »
    LauraCoth wrote: »
    trigden1991 wrote: »
    I am fully aware that people can choose how they eat. Many people are delusional and think that they need to not eat carbs to lose weight. A vast majority of people that start keto, fail as it is too restrictive.

    Evidence?

    Read any thread on here asking about starting keto or any keto logs on other websites and see how quickly they go inactive. I am not claiming this is empirical data, just what seems to be a common trend.

    The only threads that seem to last are the selfies, chat topic threads, which lifting program is the best thread, and success stories.

    I don't think that you can draw any conclusions about Keto diets from the transient nature of the threads.
  • trigden1991
    trigden1991 Posts: 4,658 Member
    Keto is for summer, seflies are forever.
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