Macros, Keto, and Other inquiries

riverschristian93
riverschristian93 Posts: 5 Member
in Health and Weight Loss
Hey everyone!! I have a few inquires to make. So, I started the Ketogenic diet on wednesday. I started my Macros out a 5% carbs, 75% fat, and 20% protein. It has caused me to become constipated, so I am wondering if I shouldn’t change it to 10, 80, 10 . I dont know how to handle the constipation, so any advice on that would help out too, along with advice on the macros

Replies

  • RodaRose
    RodaRose Posts: 9,562 Member
    Make the changes that will help you.
    Consider these if you want: cucumbers, tomatoes, squashes, avocado, okra, and olives.
  • riverschristian93
    riverschristian93 Posts: 5 Member
    kommodevaran wrote: »
    Maybe you should ask other questions first - "do I have to eat keto", "what are the benefits of keto", "can I stick to keto for the long haul", "how much detail is necessary, how much is fun&helpful, how much is too much".

    I started because I went to my physical on Wednesday, and my doctor recommended it to me because I was beginning to get overweight.

  • kommodevaran
    kommodevaran Posts: 17,890 Member
    riverschristian93 wrote: »
    kommodevaran wrote: »
    Maybe you should ask other questions first - "do I have to eat keto", "what are the benefits of keto", "can I stick to keto for the long haul", "how much detail is necessary, how much is fun&helpful, how much is too much".

    I started because I went to my physical on Wednesday, and my doctor recommended it to me because I was beginning to get overweight.
    Okay. To lose weight, you have to consistently eat less. That just means fewer calories than you burn. You have to less food than you have been eating while gaining weight. You should eat the amount of calories MFP gave you at setup. It does not mean keto, or slimming world, or weight watchers, or anything else in particular. Type of diet is up to you.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    riverschristian93 wrote: »
    kommodevaran wrote: »
    Maybe you should ask other questions first - "do I have to eat keto", "what are the benefits of keto", "can I stick to keto for the long haul", "how much detail is necessary, how much is fun&helpful, how much is too much".

    I started because I went to my physical on Wednesday, and my doctor recommended it to me because I was beginning to get overweight.

    He specially said 'keto' or that you just need to lose weight? He did not provide you with guidelines to follow, info on how to handle side effects and if you needed to follow this as a long term strategy for maintaining as in for an underlying medical condition? I would report back to my doctor for more info about this.

    If he by chance just said you need to lose weight, using MFP to set up a calorie deficit then setup your own diet that is balanced in way that suits your daily activities/exercise (if you exercise) and support your weight loss.
  • riverschristian93
    riverschristian93 Posts: 5 Member
    He said both. That I needed to loose weight, but recommended the Keto diet.
  • alicegshearer
    alicegshearer Posts: 3 Member
    You can eat some vegetables, but they need to be low carb. Spinach, courgette and kale are your friends. Eating some fibre and drinking lots of water should help.
    There are so many good keto recipes. There are lots on Ruled Me as well as useful info about keto and there is a calculator to help you workout suitable macros specifically for you.
    https://www.ruled.me/keto-recipes
  • Dragonfly771
    Dragonfly771 Posts: 5 Member
    I have been doing keto for several years. It works for me with the added benefit of making my eczema go away. If you are having a problem with constipation, get some psyllium husk and drink plenty of water. Best of luck to you!
  • psuLemon
    psuLemon Posts: 38,427 MFP Moderator
    riverschristian93 wrote: »
    He said both. That I needed to loose weight, but recommended the Keto diet.

    Personally, I would recommend getting a referral to a dietitian. They actually have education in the field, unlike doctors. For your original question, I'd drop fat and keep protein high. There is no more important nutrient while losing weight than protein. Adding more fiber to your diet is a good idea and if you want to be keto, just aim for less than 50g net. You don't have to follow outdated percentages.
  • lynn_glenmont
    lynn_glenmont Posts: 10,093 Member
    0426Jamie wrote: »
    I am also doing keto! Have done it for about 3 1/2 months and have lost over 45 lbs, it really does work :) you will want to join the keto specific forums, they actually give helpful feedback to your issues! There is one mentioned above and one just called “keto”. Both of them have tons of advice and people willing to answer questions. There are several on this issue specifically. Good luck!!

    Random people on the internet are not the place tho go when a doctor's advice leads to a medical complication -- in this case, constipation. OP should go back to the doctor (for the doctor 's benefit, as well as the OP's).
  • veronicahendricks3568
    veronicahendricks3568 Posts: 2 Member
    I feel dont knock keto until you try it. Its doable, and one can many times get keto recipes for favorite meals. On keto I feel fuller longer .
  • Mazintrov13
    Mazintrov13 Posts: 135 Member
    Curious how you got onto MFP if your doctor advised Keto? Is it just to track your macros or do you track both calories and macros?
  • Running_and_Coffee
    Running_and_Coffee Posts: 811 Member
    Keto is much easier to do WITH MFP. It’s not random consumption of bacon...it’s a thoughtful way to restrict calorie intake considering the satiety of food, so knowing your macros and calories matters. Ketogains.com has a great calculator and there is a Low Carb High Fat board here that is helpful.
  • riverschristian93
    riverschristian93 Posts: 5 Member
    I am using MF_P for weight tracking, calories, and macros. I’m one of those people who dont look at labels or measure food before I eat.
  • Davidsdottir
    Davidsdottir Posts: 1,285 Member
    edited April 2018
    Keto does not, in itself, lead to weight loss. To lose weight, calories in < calories out. It's that simple. To prevent constipation, make sure you're eating enough fat and fiber and drinking enough water. That's the "magic" formula to regularity.
  • rondavis436
    rondavis436 Posts: 15 Member
    I'm going to give some honest advice on Keto. One, I've been doing Keto for well over a year, I have lost 38 pounds and have went from a 44.5 waist to a 39.25 waist. I am very passionate about this way of eating. In my experience one the worst things you can do is announce on any message board you're doing Keto. You're going to get all sorts of responses many of then negative, or ill informed. There's a lot of noise out there about Keto some of it helpful a lot of it isn't.

    I have a hand full of trusted sources, one if the Diet Doctor Website. Also YouTube have some great Keto sources. My go to are Doctor Eric Berg, and Keto Connect. Doctor Berg has some great short videos on Keto and the science behind it. I've found Doctor Berg to be an invaluable resource. Keto Connect has some great, simple recipes. One of things I've found is some of the recipes for Keto are time consuming and complicated. As a friend of mine once said I just want to eat. Last is a guy named Jimmy Moore, Jimmy is a podcaster and has a number of Books on Keto.

    Keto is sustainable you can eat the rest of your life this way. If I can do this anybody can. Good Luck and hope you read this.

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