How do you do keto?
Xentios
Posts: 2 Member
I know what is keto but i don't get how people increase fat intake. How do you eat %70 of fat? What do you eat in a regular day when you are doing keto? Are you just eating a 200 gr of butter directly? How do you feel full? Many more questions...
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Replies
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Just up your protein and fat, it's not that hard. Olive Oil, butter, avocado, etc, etc, etc, etc.0
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If you haven't tried it how do you know if you'd feel full or not?3
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For my calorie goals, 70% fat equates to about 120 grams of fat per day. It is not hard to reach that goal by eating fatty meats, avocados, cheese, olive oil, nuts/seeds, creamy dips, coconut, and dark chocolate, among other things. I feel full because 1) I'm eating a lot of fat and 2) I always fill my plate with non-starchy vegetables.4
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I think a lot of people drink a lot of whipping cream and oil and meats on keto. I know this one dude who consumes whipping cream, coconut oil and those McDonald's sausage patties with the ROUND eggs pretty much every day.
I personally couldn't do it. If you like low carb or keto, go for it! But it's not some weight loss magic. A CALORIE deficit is still needed! Weight loss comes from creating a calorie deficit. Keto doesn't automatically mean healthy or weight loss. Do your own research and look at reputable sources not Fung or the like.11 -
I am keto and my diary is open. I use fat to avoid being hungry and focus more on hitting my protein goal. I eat avocado, nuts and cheeses and eggs, but in pretty small amounts compared to what you see on some blogs. (I’m small so I don’t have the calories available to devote to bacon binges!) My real focus is high protein and low (net) carb, but the fat part is fun!11
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The simplest way to keto = drop carbs to 50g or less per day. That's it.
Keto isn't what you eat (trying to increase fat on purpose), it's what you *don't eat*, meaning carbs.
The macro % is only based on the calories per macro gram / total calories:
350g of carbs = 1400kcal >> 1400/2800 = 50% carb
125g of protein = 500kcal >> 500/2800 = ~18% pro
100g of fat = 900kcal >> 900/2800 = ~32% fat
Total kcal = 2800.
Keep protein and fat the same, and just reduce carbs to ~50g. The new total kcal becomes 1600. Now the new math:
50g of carbs = 200kcal >> 200/1600 = ~13% carbs
125g protein = 500kcal >> 500/1600 = ~31% pro
100g fat = 900kcal >> 900/1600 = ~56% fat
Reduce carbs further and it changes the ratio of each macro. Increase fat just a little bit and it changes the macro % again.
You don't need to gorge on large amounts of fat for keto. You just need to reduce carbs. What keeps people satiated is likely the protein and perhaps the presence of ketones is what leads to spontaneous appetite reduction.
But this is also a mathematically illustrated way to show how just reducing carbs simply creates a calorie deficit. If you increase the amount of fat, you also increase the calories. People get fat on keto too. Nothing escapes the law of thermodynamics.12 -
Running_and_Coffee wrote: »I am keto and my diary is open. I use fat to avoid being hungry and focus more on hitting my protein goal. I eat avocado, nuts and cheeses and eggs, but in pretty small amounts compared to what you see on some blogs. (I’m small so I don’t have the calories available to devote to bacon binges!) My real focus is high protein and low (net) carb, but the fat part is fun!
Nice amount of plant foods in your day today!4 -
The simplest way to keto = drop carbs to 50g or less per day. That's it.
Keto isn't what you eat (trying to increase fat on purpose), it's what you *don't eat*, meaning carbs.
The macro % is only based on the calories per macro gram / total calories:
350g of carbs = 1400kcal >> 1400/2800 = 50% carb
125g of protein = 500kcal >> 500/2800 = ~18% pro
100g of fat = 900kcal >> 900/2800 = ~32% fat
Total kcal = 2800.
Keep protein and fat the same, and just reduce carbs to ~50g. The new total kcal becomes 1600. Now the new math:
50g of carbs = 200kcal >> 200/1600 = ~13% carbs
125g protein = 500kcal >> 500/1600 = ~31% pro
100g fat = 900kcal >> 900/1600 = ~56% fat
Reduce carbs further and it changes the ratio of each macro. Increase fat just a little bit and it changes the macro % again.
You don't need to gorge on large amounts of fat for keto. You just need to reduce carbs. What keeps people satiated is likely the protein and perhaps the presence of ketones is what leads to spontaneous appetite reduction.
But this is also a mathematically illustrated way to show how just reducing carbs simply creates a calorie deficit. If you increase the amount of fat, you also increase the calories. People get fat on keto too. Nothing escapes the law of thermodynamics.
This is nicely explained.
Keto is just very low carbs. Most people achieve that by cutting sugars and refined grains and whole grains (flour, oatmeal, rice, corn, noodles, etc). Some people will raise fat in the place of some of the cut carbs so that their calorie deficit is not too small.
For example, I used to follow the low fat high carb guidelines of yesteryear. My fat intake was not high enough in calories for me to cut carbs to below 30g (my goal - lower than many due to insulin resistance). My fat intake was raised to around 100g, and my protein goal was around 90g. I hit that with bacon and eggs, coffee with cream and some protein powder, pepperoni and cheese or nuts for snacks, and larger meals of meat with a veggie.
We (usually) aren't eating 200g of butter or drinking whipping cream from a carton... except perhaps those who really, really like butter or cream.
Just picture your usual healthy dinner of meat and veggies with the side starch/bread/rice, noodles removed.
Most people would not even notice if someone was eating ketogenic unless they made a big deal out of it for some reason.4 -
Keto with an open diary here, too, although I took the weekend off. Most of my fat comes from avocados, nuts and nut butters, and coconut oil or milk. It’s really not that hard to get around 70% if you’re not eating many carbs; the alternative is eating nothing but chicken breast doused in protein powder all day.
There’s fat in eggs, dairy, meat...it’s everywhere, it’s more calorie-dense than carbohydrates or protein, and it adds up fast.
I feel hungry sometimes on keto, but I didn’t get overweight eating based on my hunger cues. I gained weight from eating mindlessly and indulging cravings too often, and keto stopped those behaviors in their tracks. I am able to think of food more as fuel now than as...entertainment, I guess? It’s much less emotional for me; I just eat what I need and it’s good and I can move on with my day.10 -
I eat eggs every day, 1tbsp heavy whipping cream per cup of coffee, oil and vinegar salad dressings(regular amounts not salad swimming in dressing), full fat Greek yogurt and sour cream, 2-3 avocados each week, custards and lemon curd made at home with eggs and real butter, a tbsp of liquid coconut oil in my protein shakes, full fat cheeses, a tsp or two of butter or olive oil on my steamed veggies, etc. Not all of these options are every day but they make my food filling to me and enjoyable to eat. It really is not hard, it is a lot like I used to eat I just edited out the bread, pasta, baked goods, and all fruit except berries and the occasional apple.3
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The simplest way to keto = drop carbs to 50g or less per day. That's it.
Keto isn't what you eat (trying to increase fat on purpose), it's what you *don't eat*, meaning carbs.
The macro % is only based on the calories per macro gram / total calories:
350g of carbs = 1400kcal >> 1400/2800 = 50% carb
125g of protein = 500kcal >> 500/2800 = ~18% pro
100g of fat = 900kcal >> 900/2800 = ~32% fat
Total kcal = 2800.
Keep protein and fat the same, and just reduce carbs to ~50g. The new total kcal becomes 1600. Now the new math:
50g of carbs = 200kcal >> 200/1600 = ~13% carbs
125g protein = 500kcal >> 500/1600 = ~31% pro
100g fat = 900kcal >> 900/1600 = ~56% fat
Reduce carbs further and it changes the ratio of each macro. Increase fat just a little bit and it changes the macro % again.
You don't need to gorge on large amounts of fat for keto. You just need to reduce carbs. What keeps people satiated is likely the protein and perhaps the presence of ketones is what leads to spontaneous appetite reduction.
But this is also a mathematically illustrated way to show how just reducing carbs simply creates a calorie deficit. If you increase the amount of fat, you also increase the calories. People get fat on keto too. Nothing escapes the law of thermodynamics.
Is it 50 grams for carbs? My wife and I started this week, we've been reading it's 20 net carbs.
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20 net is a great way to start to get into ketosis quickly. But after a week or two you could start adding up to 50 net and see how you do. Many people stay in ketosis easily at 50 or under. Very active people can sometimes eat more even. I tend to stay between 30-40 if I have been consistent. If I find my head pain and migraines and dizziness(I use Keto to keep these symptoms away) return I drop it back down to under 20.5
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Xentios, if you are worried about feeling full, try to increase the protein parts. Eating more fats may make you feel nauseous.
When I first cut down my carbs, I did feel hungrier than usual. I tried to stay away from the snacks to keep the carbs away. It's getting better now that I'm more used to it. I don't feel 'overly' full like I used to and that's really what we should avoid.0 -
I started keto yesterday and it was rough. Today i'm feeling great. I had a ham and egg scramble with a little cheese and salsa on top for4 carbs total (I think), and lunch will be smoked turkey breast, cheese, celery and broccoli with some ranch dip. Dinner is grilled pork and shrimp with a spinach and mixed green salad. Already down a pound from yesterday and got to eat foods I like!4
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The simplest way to keto = drop carbs to 50g or less per day. That's it.
Keto isn't what you eat (trying to increase fat on purpose), it's what you *don't eat*, meaning carbs.
The macro % is only based on the calories per macro gram / total calories:
350g of carbs = 1400kcal >> 1400/2800 = 50% carb
125g of protein = 500kcal >> 500/2800 = ~18% pro
100g of fat = 900kcal >> 900/2800 = ~32% fat
Total kcal = 2800.
Keep protein and fat the same, and just reduce carbs to ~50g. The new total kcal becomes 1600. Now the new math:
50g of carbs = 200kcal >> 200/1600 = ~13% carbs
125g protein = 500kcal >> 500/1600 = ~31% pro
100g fat = 900kcal >> 900/1600 = ~56% fat
Reduce carbs further and it changes the ratio of each macro. Increase fat just a little bit and it changes the macro % again.
You don't need to gorge on large amounts of fat for keto. You just need to reduce carbs. What keeps people satiated is likely the protein and perhaps the presence of ketones is what leads to spontaneous appetite reduction.
But this is also a mathematically illustrated way to show how just reducing carbs simply creates a calorie deficit. If you increase the amount of fat, you also increase the calories. People get fat on keto too. Nothing escapes the law of thermodynamics.
Is it 50 grams for carbs? My wife and I started this week, we've been reading it's 20 net carbs.
It varies.
Those who are healthy often choose around 50g (total or net, as long as your carbs are fibrous) of carbs. Some go higher (even over 100g) if they are timing their carb intake around strenuous exercise.
People with insulin resistance issues (CAD, T2D, prediabetes, NAFLD, alzheimer's, PCOS) often go lower - below 20-30g. Those who like ketones for theuraputic reasons, like cognitive improvements, or for improved appetite suppression, also go low.
People who find fibre and and plant matter irritate intestinal problems can safely go to zero carbs if they wish.3 -
The simplest way to keto = drop carbs to 50g or less per day. That's it.
Keto isn't what you eat (trying to increase fat on purpose), it's what you *don't eat*, meaning carbs.
The macro % is only based on the calories per macro gram / total calories:
350g of carbs = 1400kcal >> 1400/2800 = 50% carb
125g of protein = 500kcal >> 500/2800 = ~18% pro
100g of fat = 900kcal >> 900/2800 = ~32% fat
Total kcal = 2800.
Keep protein and fat the same, and just reduce carbs to ~50g. The new total kcal becomes 1600. Now the new math:
50g of carbs = 200kcal >> 200/1600 = ~13% carbs
125g protein = 500kcal >> 500/1600 = ~31% pro
100g fat = 900kcal >> 900/1600 = ~56% fat
Reduce carbs further and it changes the ratio of each macro. Increase fat just a little bit and it changes the macro % again.
You don't need to gorge on large amounts of fat for keto. You just need to reduce carbs. What keeps people satiated is likely the protein and perhaps the presence of ketones is what leads to spontaneous appetite reduction.
But this is also a mathematically illustrated way to show how just reducing carbs simply creates a calorie deficit. If you increase the amount of fat, you also increase the calories. People get fat on keto too. Nothing escapes the law of thermodynamics.
Is it 50 grams for carbs? My wife and I started this week, we've been reading it's 20 net carbs.
At 20 net carbs you will almost definitely get into and stay in ketosis.
You could also almost definitely get and stay there eating more carbs than that.
Some people like having a buffer, some people don't like vegetables, and some people just enjoy going more extreme for whatever reason. If you feel great on 20 net carbs, that could be a good target for you, but if your goal is just ketosis that limit is stricter than necessary.
What I've read (and what's been working consistently for me) is that you can take up to 10% of your calories from carbs, and fiber doesn't count. So you multiply your net carbs by four (carbs have 4kcal/g) and compare it to your calories for the day, and if it's over 10% start looking for something lower-carb to snack on. 10% is already a "safe" threshold; plenty of people go a bit over during a meal here and there and stay in ketosis. You will most likely have some wiggle room and a margin of error at 10%.
On days you eat more, you can eat more carbs--up to 50g net on a 2000kcal day, for example. 20g would therefore be the upper ceiling on a day you ate 800 calories, which hopefully nobody is. At that point the goal isn't "just" ketosis; it includes additional targets.0 -
The simplest way to keto = drop carbs to 50g or less per day. That's it.
Keto isn't what you eat (trying to increase fat on purpose), it's what you *don't eat*, meaning carbs.
The macro % is only based on the calories per macro gram / total calories:
350g of carbs = 1400kcal >> 1400/2800 = 50% carb
125g of protein = 500kcal >> 500/2800 = ~18% pro
100g of fat = 900kcal >> 900/2800 = ~32% fat
Total kcal = 2800.
Keep protein and fat the same, and just reduce carbs to ~50g. The new total kcal becomes 1600. Now the new math:
50g of carbs = 200kcal >> 200/1600 = ~13% carbs
125g protein = 500kcal >> 500/1600 = ~31% pro
100g fat = 900kcal >> 900/1600 = ~56% fat
Reduce carbs further and it changes the ratio of each macro. Increase fat just a little bit and it changes the macro % again.
You don't need to gorge on large amounts of fat for keto. You just need to reduce carbs. What keeps people satiated is likely the protein and perhaps the presence of ketones is what leads to spontaneous appetite reduction.
But this is also a mathematically illustrated way to show how just reducing carbs simply creates a calorie deficit. If you increase the amount of fat, you also increase the calories. People get fat on keto too. Nothing escapes the law of thermodynamics.
Is it 50 grams for carbs? My wife and I started this week, we've been reading it's 20 net carbs.
It's a race to the bottom...a couple years ago, 50 was the pretty standard number...now everyone is doing 20...seriously, I think it's a race to see who can be the most miserable.17 -
cwolfman13 wrote: »The simplest way to keto = drop carbs to 50g or less per day. That's it.
Keto isn't what you eat (trying to increase fat on purpose), it's what you *don't eat*, meaning carbs.
The macro % is only based on the calories per macro gram / total calories:
350g of carbs = 1400kcal >> 1400/2800 = 50% carb
125g of protein = 500kcal >> 500/2800 = ~18% pro
100g of fat = 900kcal >> 900/2800 = ~32% fat
Total kcal = 2800.
Keep protein and fat the same, and just reduce carbs to ~50g. The new total kcal becomes 1600. Now the new math:
50g of carbs = 200kcal >> 200/1600 = ~13% carbs
125g protein = 500kcal >> 500/1600 = ~31% pro
100g fat = 900kcal >> 900/1600 = ~56% fat
Reduce carbs further and it changes the ratio of each macro. Increase fat just a little bit and it changes the macro % again.
You don't need to gorge on large amounts of fat for keto. You just need to reduce carbs. What keeps people satiated is likely the protein and perhaps the presence of ketones is what leads to spontaneous appetite reduction.
But this is also a mathematically illustrated way to show how just reducing carbs simply creates a calorie deficit. If you increase the amount of fat, you also increase the calories. People get fat on keto too. Nothing escapes the law of thermodynamics.
Is it 50 grams for carbs? My wife and I started this week, we've been reading it's 20 net carbs.
It's a race to the bottom...a couple years ago, 50 was the pretty standard number...now everyone is doing 20...seriously, I think it's a race to see who can be the most miserable.
People often start at 20 g in order to hurry along ketosis. Those people might also toss in some exercise or mct oil as their fat.
There is no question that one is in ketosis at 20g of carbs, whereas some with insulin resistance may not be in full-time ketosis at 50g of carbs a day. That may be another reason that you see 20g more frequently now.
The people who stay at 20g tend to do so because they feel better at that level. Sort of like how a celiac will avoid gluten in order to feel better. Very few people stay at 20g of carbs in order to make themselves more miserable. 6 -
I have been doing keto for a little over a month now and I have never felt better in my adult life. I am an Idaho gal and believe me I LOVE LOVE LOVE potatoes. I could not imagine my life without them before this. I was sure that I couldn't do keto because of that factor alone...not to mention breads etc. I was very surprised to find I didn't miss them that much. I found that I was using those foods as a vehicle to deliver what truly satisfied me...the fats. My spuds were loaded up with sour cream and butter, my bread was smeared with mayo, my bagel with cream cheese, and my pizza dough with lots of full fat cheese. Now I have cut down the carbs and still found ways to eat the fats and the weight is just dropping off. I will say that I am very overweight and have been for most of my life (since I was 9) and so I have a lot to lose; it won't continue at this rate but I feel better physically and mentally.
If I can do it, most anyone can!8 -
cwolfman13 wrote: »The simplest way to keto = drop carbs to 50g or less per day. That's it.
Keto isn't what you eat (trying to increase fat on purpose), it's what you *don't eat*, meaning carbs.
The macro % is only based on the calories per macro gram / total calories:
350g of carbs = 1400kcal >> 1400/2800 = 50% carb
125g of protein = 500kcal >> 500/2800 = ~18% pro
100g of fat = 900kcal >> 900/2800 = ~32% fat
Total kcal = 2800.
Keep protein and fat the same, and just reduce carbs to ~50g. The new total kcal becomes 1600. Now the new math:
50g of carbs = 200kcal >> 200/1600 = ~13% carbs
125g protein = 500kcal >> 500/1600 = ~31% pro
100g fat = 900kcal >> 900/1600 = ~56% fat
Reduce carbs further and it changes the ratio of each macro. Increase fat just a little bit and it changes the macro % again.
You don't need to gorge on large amounts of fat for keto. You just need to reduce carbs. What keeps people satiated is likely the protein and perhaps the presence of ketones is what leads to spontaneous appetite reduction.
But this is also a mathematically illustrated way to show how just reducing carbs simply creates a calorie deficit. If you increase the amount of fat, you also increase the calories. People get fat on keto too. Nothing escapes the law of thermodynamics.
Is it 50 grams for carbs? My wife and I started this week, we've been reading it's 20 net carbs.
It's a race to the bottom...a couple years ago, 50 was the pretty standard number...now everyone is doing 20...seriously, I think it's a race to see who can be the most miserable.
I'll cosign that statement.
50g was standard because if you included a metric ton of low carb vegetables, the fiber content would reduce the net carb count to around 20-30g. My actual adherence comes from a combination of protein and fiber. I actually don't care about my carb count. I'm more than metabolically flexible enough to handle "more than keto recommended carbs."
A pure zero carb/carnivore diet can work, but you'd have to be really creative with your hand-picked evidence to suggest that you could get proper micros and animal fiber from eating the cartilage, soft bones, and offal from animal products. I refuse to eat kidneys, heart, and liver so I'll take my vegetables and berries any day of the week.
At the same time, when people hear or read 50g of allowable carbs, they'd fit in a dessert option to loophole their way into saying it was keto as long as the carb count was less than total carbs for the day and the combination of high fat cream piled on top of it to justify it being a "low carb, high fat" dessert, denying calorie counts and energy balance.
So, now the community forced their hand into the recommendations that 20g was the limit because humans will find any way possible to get what they want.7 -
Agree, I felt less hungry and generally good while watching my carbs... and I was keeping under 20. Was doing this for about a month. Over the weekend, I screwed up and ate too many carbs and too much chocolate... now feel like crap. Now need to restart. ☹️☹️☹️☹️0
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Thank you to everyone - that makes more sense, the whole thing of it being between 20 and 50. I was wondering about that, if it was a hard, strict limit or something with more flex depending on your body. I'm finding it's hard to stay at 20 and not have my protein shoot through the roof (I need to be better at finding high fat/low protein options).1
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Thank you to everyone - that makes more sense, the whole thing of it being between 20 and 50. I was wondering about that, if it was a hard, strict limit or something with more flex depending on your body. I'm finding it's hard to stay at 20 and not have my protein shoot through the roof (I need to be better at finding high fat/low protein options).
FWIW, I think it's totally fine to go heavier on protein. I always make protein the goal and try to stay at around 20 carbs (net, as I eat a ton of veggies), and really think of fat as something that's a tool to avoid hunger and to keep on enjoying food. I have been losing as steadily on this approach as I have had on any other plan, if not faster. I think the idea that keto=eat as much fat as possible is a little dangerous, especially if you need to stay pretty low in terms of calorie intake. With my daily goal being around 1350 calories (and I don't "eat my exercise calories") over-doing fat would mean NO loss for me.3 -
I have been keto/low carb off and on since 1998-ish. I had a problem with my gall bladder that led to a problem with my pancreas, that was only relieved with low carb. I wasn't 'specifically' keto in the beginning. But Looking back on my diet, I was. And weight stayed off me quite easily. The only time I've gained weight is when I let carbs creep in. Which I'm just coming off a few months of allowing carbs and now have 15 lbs to lose But I know I can do it. The thing to remember about all this is that high fat is good for getting into ketosis and for getting over the carb withdrawals. Once you are in ketosis, you don't need your fat to be so high. You are wanting to use your body fat, not dietary fat for energy, if you are wanting to lose weight. So, just focus on keeping all the processed carbs/sugar and high sugar fruit out of your diet. You don't have to strictly have 70% fat or what not. It's good to keep goals, like in this app, and to track so that you have a good picture of what is going on. But don't stress over 20 vs 50 carbs, etc. Track, if you are losing - keep doing what you are doing. If you plateau, look at your numbers - if your carbs have crept up, reduce. If you are SUPER low like less than 10 and you are not losing, mix in some random 50 carb days - that type of carb cycling is well known for breaking plateaus. Also, track your artificial sweeteners. Many of them are known for spiking insulin almost as bad as sugar. While those are no-carb, they could wreck your results as well.
I often refer to this lifestyle as 'decadent'. It's so much of the 'no-no's' in the 'dieting world'. But, it's the most effective and satisfying lifestyle. You can and should use full fat dairy, use healthy fats like coconut oil, grass fed butter, olive oil and eat lots and lots of fatty fish and non-starchy vegetables. So those bacon wrapped, cream cheese and shrimp jalapenos are a DIET food! Those eggs with cheese, avocado and sour cream are a DIET food! Those macadamia nuts with cheese are a DIET food! That heavy cream in your coffee is a DIET food! These are all rich, decadent foods that will HELP YOU LOSE WEIGHT and feel full and satisfied. This is pretty much the only lifestyle that will support a healthy body and weight and NOT feel like torture. And to top it off, keto is even used to treat brain disorders and even CANCER. Yea, it's a wonderful lifestyle. It may not be for everyone, but it is definitely a good one if you can get into the swing of things.13 -
tammyd_white wrote: »This is pretty much the only lifestyle that will support a healthy body and weight and NOT feel like torture.
My lifestyle -- vegan with moderate protein and fat intake -- supports my healthy body and weight and it doesn't feel like torture to me. Honestly, having to avoid my favorite foods or severely limit them (which I would have to do if I went keto) *would* feel like torture to me.
Maybe you meant it's the only lifestyle that will support a healthy body and weight that doesn't feel like torture to you?
Because the diet that someone finds satisfying and decadent will vary from person to person.9 -
Thank you to everyone - that makes more sense, the whole thing of it being between 20 and 50. I was wondering about that, if it was a hard, strict limit or something with more flex depending on your body. I'm finding it's hard to stay at 20 and not have my protein shoot through the roof (I need to be better at finding high fat/low protein options).
There are going to be tag along carbs with some protein (eggs, fresh cuts of meat, dairy, etc), but I would argue that unless you have a medical condition that benefits from high levels of ketones (like epilepsy), protein should actually be prioritized in the diet, specifically for body composition goals. Typically, the fat comes along with the protein you eat. If those choices of meat put you over your calorie goals, leaner cuts can be used instead (chicken/turkey breast, fish, egg whites, etc).
Keto isn't strongly sparing for lbm (anything not fat: muscle, water, glycogen) and there's evidence that supports that statement (https://sci-fit.net/ketogenic-diet-fat-muscle-performance/) so protein becomes much more important on keto to reduce as much lbm loss as possible.2 -
If I were you, and you were taking in 150 - 200g+ carbs and switching to Keto, the first week, I would drop carbs down to 100g to get used to it, then the next week 75g, then the next week 50g, then the next week lower if you want. Give your body a chance to adjust a little.
I would also make sure on your settings, you are at least getting in 0.8g / lb of weight, or higher if you are trying to gain muscle.2 -
The simplest way to keto = drop carbs to 50g or less per day. That's it.
Keto isn't what you eat (trying to increase fat on purpose), it's what you *don't eat*, meaning carbs.
The macro % is only based on the calories per macro gram / total calories:
350g of carbs = 1400kcal >> 1400/2800 = 50% carb
125g of protein = 500kcal >> 500/2800 = ~18% pro
100g of fat = 900kcal >> 900/2800 = ~32% fat
Total kcal = 2800.
Keep protein and fat the same, and just reduce carbs to ~50g. The new total kcal becomes 1600. Now the new math:
50g of carbs = 200kcal >> 200/1600 = ~13% carbs
125g protein = 500kcal >> 500/1600 = ~31% pro
100g fat = 900kcal >> 900/1600 = ~56% fat
Reduce carbs further and it changes the ratio of each macro. Increase fat just a little bit and it changes the macro % again.
You don't need to gorge on large amounts of fat for keto. You just need to reduce carbs. What keeps people satiated is likely the protein and perhaps the presence of ketones is what leads to spontaneous appetite reduction.
But this is also a mathematically illustrated way to show how just reducing carbs simply creates a calorie deficit. If you increase the amount of fat, you also increase the calories. People get fat on keto too. Nothing escapes the law of thermodynamics.
Is it 50 grams for carbs? My wife and I started this week, we've been reading it's 20 net carbs.
It varies.
Those who are healthy often choose around 50g (total or net, as long as your carbs are fibrous) of carbs. Some go higher (even over 100g) if they are timing their carb intake around strenuous exercise.
People with insulin resistance issues (CAD, T2D, prediabetes, NAFLD, alzheimer's, PCOS) often go lower - below 20-30g. Those who like ketones for theuraputic reasons, like cognitive improvements, or for improved appetite suppression, also go low.
People who find fibre and and plant matter irritate intestinal problems can safely go to zero carbs if they wish.
Disagree...there are three people in my office currently on the keto fad simply to lose weight and for no other reason. They're absolutely miserable...and they relish in their misery as if weight loss has to be torture to work.4 -
Thank you to everyone - that makes more sense, the whole thing of it being between 20 and 50. I was wondering about that, if it was a hard, strict limit or something with more flex depending on your body. I'm finding it's hard to stay at 20 and not have my protein shoot through the roof (I need to be better at finding high fat/low protein options).
I would let your protein go up. Moderate or higher protein is often most effective for appetite control and in aiding preservation of lean mass. There is no need to keep protein lower unless you have a medical need to do so, or need very high levels of ketones (in which case you would be keeping carbs very low too).
More on lean mass preservation and low carb diets:
https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-3-91 -
cwolfman13 wrote: »The simplest way to keto = drop carbs to 50g or less per day. That's it.
Keto isn't what you eat (trying to increase fat on purpose), it's what you *don't eat*, meaning carbs.
The macro % is only based on the calories per macro gram / total calories:
350g of carbs = 1400kcal >> 1400/2800 = 50% carb
125g of protein = 500kcal >> 500/2800 = ~18% pro
100g of fat = 900kcal >> 900/2800 = ~32% fat
Total kcal = 2800.
Keep protein and fat the same, and just reduce carbs to ~50g. The new total kcal becomes 1600. Now the new math:
50g of carbs = 200kcal >> 200/1600 = ~13% carbs
125g protein = 500kcal >> 500/1600 = ~31% pro
100g fat = 900kcal >> 900/1600 = ~56% fat
Reduce carbs further and it changes the ratio of each macro. Increase fat just a little bit and it changes the macro % again.
You don't need to gorge on large amounts of fat for keto. You just need to reduce carbs. What keeps people satiated is likely the protein and perhaps the presence of ketones is what leads to spontaneous appetite reduction.
But this is also a mathematically illustrated way to show how just reducing carbs simply creates a calorie deficit. If you increase the amount of fat, you also increase the calories. People get fat on keto too. Nothing escapes the law of thermodynamics.
Is it 50 grams for carbs? My wife and I started this week, we've been reading it's 20 net carbs.
It varies.
Those who are healthy often choose around 50g (total or net, as long as your carbs are fibrous) of carbs. Some go higher (even over 100g) if they are timing their carb intake around strenuous exercise.
People with insulin resistance issues (CAD, T2D, prediabetes, NAFLD, alzheimer's, PCOS) often go lower - below 20-30g. Those who like ketones for theuraputic reasons, like cognitive improvements, or for improved appetite suppression, also go low.
People who find fibre and and plant matter irritate intestinal problems can safely go to zero carbs if they wish.
Disagree...there are three people in my office currently on the keto fad simply to lose weight and for no other reason. They're absolutely miserable...and they relish in their misery as if weight loss has to be torture to work.
Do you mean you disagreed with this?The people who stay at 20g tend to do so because they feel better at that level. Sort of like how a celiac will avoid gluten in order to feel better. Very few people stay at 20g of carbs in order to make themselves more miserable.
Your coworkers probably need salt to balance their electrolytes... or therapy.
My guess is that they won't stick with keto for the reasons I said in the above quote. If they are just using keto as a weight loss tool, and not taking care of electrolytes at the same time they will feel poorly, and then they'll abandon it and go back to "normal" eating... probably regain their weight.
People don't stick with unusual diets unless they have a good reason to do so. For vegan, it is often ethical or they feel better that way. For keto, it is often due to better health or they love that type of food. people rarely stick with something that requires effort unless they get some benefit from it.3
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