Macros, Keto, and Other inquiries
riverschristian93
Posts: 5 Member
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
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Replies
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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".11
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Make the changes that will help you.
Consider these if you want: cucumbers, tomatoes, squashes, avocado, okra, and olives.2 -
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.
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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.4 -
Tell your doctor that his/her advice has made you constipated.11
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Hi, That's great that you are working with your doctor. It's a good idea to run this 'problem' by your doctor. With that said, be sure to drink plenty over water, and to eat Real, Celtic, or Himalayan salt. Weight loss includes toxins...so you want that flush, and replenishment of minerals. You may want to look into magnesium glycinate. If you're lucky, and your doctor knows about Keto and nutrition, they should be able to help you with a correct dose. Good luck.19
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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.4 -
He said both. That I needed to loose weight, but recommended the Keto diet.0
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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-recipes1 -
riverschristian93 wrote: »He said both. That I needed to loose weight, but recommended the Keto diet.
Any doctor that recommended a restrictive food plan like keto would get replaced in my world.
Unless you have a medical reason to not eat carbs, keto causes more problems than it helps.
Go back and tell him your experience.
Then fire him and just cut calories and stop being constipated. There are other nutritional errors that are commonly made with keto - I wouldn't take it lightly, and do a lot of research. Don't just cut carbs to 5 or 10% and think that's all you have to do.16 -
keto is just the buzz diet right now that everyone is latching on to - even medical professionals, who have very limited nutrition training - if your doctor wanted you to lose weight, they should have provided you a referral to a Registered Dietician who can work with you one on one to develop a sustainable plan to hit your goals7
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Hi, That's great that you are working with your doctor. It's a good idea to run this 'problem' by your doctor. With that said, be sure to drink plenty over water, and to eat Real, Celtic, or Himalayan salt. Weight loss includes toxins...so you want that flush, and replenishment of minerals. You may want to look into magnesium glycinate. If you're lucky, and your doctor knows about Keto and nutrition, they should be able to help you with a correct dose. Good luck.
What toxins?
OP, if you want to do keto that’s great, but it isn’t necessary for weight loss. If you plan to continue, I suggest looking up the Low Carber Daily group on here, where you’ll have a better chance at getting the answers you want.8 -
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!!5
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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!1
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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.1 -
riverschristian93 wrote: »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
Fibre tends to add bulk to stools and not ease of passage. The more I cut fibre, the better my BMs get.
To get things moving, consider more salt, magnesium, coconut oil, coffee or nuts.6 -
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).4 -
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 .1
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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?0
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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.0
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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.0
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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.1
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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.1
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