A little advice on calories and macros just getting started... thanks!
kiwiapplepear
Posts: 65 Member
Totall newbie-5 ft 7" 103kgs looking to loose 30kgs -I am day 4 into LCHF aiming to get my carbs less than 20, its a real head spin really just how much fat I need to eat but I am going to go of of my calorie range of 1200 today I can see... I didn't realise Banana was such a no no until yesterday... I would love it if somebody could please look at my food diary for today and tell me an example of a good dinner... this is hard without guidance even when you read all the right things. I lack confidence but I am also extremely tired whcih is effecting my judgement- I am ususally a coffee drinker but cutting down as I dont think it has done my adreanals any good, but I need to start my day with a coffee... I am menstruating so prob the hardest time to begin this... should my calories be higher? I am quite big with 30kgs pounds to loose, my diet has been really awful combined with a stressful abusively relationship, I have dropped that rubbish out of my life, I am settled now in a new fabulous home without the toxic relationship and my stress levels have been waaayy better, hoping that LCHF will heal my hormones etc. I am 39 years old, I have not always been so awful with my weight/health/eating I know how to do it "right" in terms of traditional plans, I lost 12kgs here last year but then packed it on plus some due to stress etc.. .. this is the first time I have tried to be keto... any way thank you for any advice I will make my last few days of my food diary public...
Thank you - and what should I aim for my macros to be? sorry I have read the launch pad... but still not clear... many thanks
Thank you - and what should I aim for my macros to be? sorry I have read the launch pad... but still not clear... many thanks
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Replies
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I just started today! I'm following this post as well!
Feel free to add me
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A good place to start would be a macro calculator, since each of us has different needs as far as caloric intake and macro percentages. Here's one: http://keto-calculator.ankerl.com/
There are other good ones, too, and hopefully someone else will chime in and post a link. Best of luck to you, and welcome to the group!1 -
I took a quick look at the last day in your diary for your macros and the thing that you may want to revisit is your protein/fat. Most doing LCHF would up the fats and lower the protein. Try the keto calculator listed above. I know there are many variations for doing this diet, so perhaps you're already aware but just wanted to point that out. Hang in there!1
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Are we looking at the same diary? 74 grams of protein is not high at all. Actually, some recommend at least 150 grams while in adaptation to avoid lean body mass loss.
I don't think the macros are bad, at all.1 -
Are we looking at the same diary? 74 grams of protein is not high at all. Actually, some recommend at least 150 grams while in adaptation to avoid lean body mass loss.
I don't think the macros are bad, at all.
Protein goal is 120. Fat goal is 67. OP is interested in LCHF. I would think it might be reasonable to suggest to up fats, lower protein. No?
ETA look at tomorrows diary to see goals not influenced by 129 calories burned today. Mentioning only to note where I see where you got the 74.1 -
I always pay more attention to how someone is actually eating and not the goal MFP lists (as practice is more important than intention). And it has been real low the last few days.
More protein is better than too little. OP is also over 100 kg. They are planning on 1200 calories/day (too low but that should fix itself in time) which means they will still have a HF component to their diet. It will just be body fat and not dietary fat.
I wouldn't worry about protein restriction for someone that size. And, macro percentages are misleading. Protein is a fixed amount goal based on lean body mass (or total body mass when lean mass is unknown). Carbs is a hard limit. The fat just fills in the calories needed to keep someone satiated. Sure, this tends to work out to certain percentage ranges, but that's the effect and not the cause.
When someone is weight stable and eating keto, that is when you really expect to see fat intake at 65-85% as a real goal.0 -
thanks for taking a look, I am upping my fats today, I feel a bit shaky this morning and have noticed water retention in my fingers, I have been drinking and peeing like cray but will up the water even more and I have tried to increase my sodium by having a tsp of H Salt and water... I am aiming around... 1500 cals now, but using the fats to get there not more protein. Its all learning reading as much as I can its quite fun, and I actually can feel that buzzy fat burning feeling in bed at night... Thanks!
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I also am healing from years of over-the-top stress and illness. And one thing I can tell you is to be gentle with yourself as you change your eating habits. Allow yourself to learn new things without beating yourself up for mistakes. You must be a very strong and courageous woman to have liberated yourself from an abusive relationship and I applaud you! Feel free to add me as a friend!
Rosey3 -
Thank you so much! so kind, yes things actually went smoother than I anticipated, the leaving... but I credit that to God... when the time was right it all fell into place. But I had to make that choice and just do it! I am definitely trying to love myself no matter what size I am I think thats the key... that takes the pressure off, I know I am " Good Enough" right now... but its amazingly shocking what stress does to us... I knew it was stress because all the fat is on my stomach, I have never experienced that before... and I was putting on weight whilst not eating very much at all... but eating the wrong foods, I also never had an appetite, shopping was dreadful because I had no desires to eat, cook my body had forgotten how wonderful food really is! Thanks Rosy I will defiantly Friend you, I have none as yet 1
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When I started I gradually reduced my carb intake. Did a few days at 70-80g, then dropped down to 50-60g. Now that I got the hang of things I try to keep my total carbs under 30g.
I've been sticking to 70%fat 25%protein and 5%carbs for my macros, so far so good. I got those numbers from a co-worker who has been doing LCHF as well.1
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