Skinny School

wolfe1234 wrote: »

kathynorton12758 wrote: »

My apologies for not being clear... I am trying to plan my daily intake, but the only pieces I have are the carbs and sugars. What is a healthy amount of fat and protein per day, taking into account that I have very little carbs and sugars?

@kathynorton12758
This is something I saw posted here a while back that I found helpful:
When in a deficit:
Include in your diet 0.64g protein per pound of bodyweight
Include 0.35g fat per lb of bodyweight (these are minimums)
Then fill out the remainder of your daily calorie goal with carbs—there are no minimum requirements for carbs, but include a wide spread of colourful vegetables and make sure you're getting adequate fibre.

I've seen protein most commonly recommended at 0.8g per lb, especially in a deficit where higher protein can be helpful for muscle retention.

wolfe1234 wrote: »

GottaBurnEmAll wrote: »

I'm pretty sure there's an online keto macro calculator, and maybe @nvmomketo knows where it is and can recommend it.

50g carbs per day is not a ketogenic diet.

Sure it is, or often/usually is, especially since OP is talking about total carbs and it can be even more if you are active. I don't know why so many push 20 g as a necessity.

In any case keto/LCHF, little difference unless OP were trying to do this for epilepsy, which she's not.

OP, sounds like you may be questioning/re-thinking the LCHF/keto approach which seems to be promoted in your book, but typically how you would set your macros is set a carb limit (50 g, for example), set a protein goal (I would recommend aiming for around .8 g per lb of goal weight, although more or less can be okay -- my reason is that more protein tends to protect against muscle loss and .65-.85 g/lb of a healthy goal weight is a good range to make sure you do). Then, you eat fat to fill up the rest of your calories.

How do you get a calorie goal? MFP will calculate it for you, but if you don't have a lot to lose 1 lb/week is more realistic than higher goals. The way MFP works is that you will log back exercise calories and eat some of them (many don't eat all to protect against overestimates, although you adjust that based on how your results are after a few weeks).

Hope that's helpful.

kathynorton12758 wrote: »

mitch16: I'm 5'5", 133.6 lbs. I've lost from 137 lbs. in a week. I've never had to watch my weight or what I ate, but with age... the pounds won't budge more than a pound or two then back up. I've always been in the low to mid 120 lbs., so to me, this weight is too much.

Doesn't change what I said... You are in the middle of the range for healthy BMI. You certainly didn't put this weight on in a month's time (and if you did, see a doctor ASAP), so it's not reasonable to think that you can lose it that short of time. Eat at a small deficit and track consistently and you will eventually lose the weight--no need to resort to a crash diet.