Any 1 doing the keto Diet? I just started
altargreene85
Posts: 16 Member
Looking for some macro examples to help me out.
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Replies
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altargreene85 wrote: »Looking for some macro examples to help me out.
keto is usually 60% or more of fat and most do 10% or less of carbs(25grams or less) and the rest protien. you just have to find what ration works for you but fat is supposed to be the highest and carbs the lowest amount of your calories.2 -
altargreene85 wrote: »Looking for some macro examples to help me out.
I recommend calculating your own macros to get a better fit. Try any leading keto website
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I am failing horribly at this diet:(0
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I am failing horribly at this diet:(
Find what does work for you.
I have tried to stay below 30g a couple of times. I just can't do it. I had leftover lamb for breakfast last Saturday and was STARVING by the time lunch came around. It is pretty easy for me to stick to 50-60g of carbs most days, though.1 -
altargreene85 wrote: »Looking for some macro examples to help me out.
I agree with what @CharlieBeansmomTracey said. It's a good basis for starting. Then, fine tune to your own body and satiety.I am failing horribly at this diet:(
@nanda7114 be specific. What's going on that makes you feel like you're failing? I'm no expert, but am having excellent success. I'd like to know about your experience.1 -
Starting 5/2. Wish me success. Open to advice for beginners.0
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I was doing great but now not so much. Find my willpower has left me... every morning I start out great guns then I fall off the wagon.
Yesterday wasn't a complete write off. I was over my calories slightly but my macros were pretty good.0 -
Ive been on it about 2 weeks and I watched a LOT of you tube videos before I started for meal ideas and also tips on starting off. Yea there was conflicting time to time but I just had a plan going in, also I make sure to have food with me. Also I got some exogenous ketones to help with keto flu and Ive been feeling great, tons of energy and appetite went down but I didnt check my ketones for a week because I would get discouraged if I checked it first couple days. I started at 355 and im at 330 now (water weight) but still feels good. Good luck and add people for moral support!6
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I tried it for a few weeks but I felt gross .. I was eating mostly fats I got cook books ... I just didn’t feel healthy eating bacon and cheese all the time I need my veggies and fruits3
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Back before Xmas I was experimenting with the Keto Diet, when I was actually following it my Blood Sugar was quite low, which is good as I'm a Type 2 Diabetic - would love to maintain a good BS level more by diet than by insulin. As of Today I have my FitBit and am charging forward as part of the William Improvement Program. Ofc looking at Keto there are a lot of authors peddling a lot of 'stuff'. Personally, I've found the books by
Maria Emmerich to seem authentic and I've used them and been pleased. I tend to blend in more meat than she advocates, a bit of Paleo, and as I said it was quite good. Now I just have to motive my *kitten* to get back on the horse. BTW, several of Emmerich's books are available free if you have Amazon Prime. 2 -
thanx yall. im doing the 75% fat 5%carb 20% protein at 1700 calories a day. what i eat is...
Eggs, Bacon, heavy whip cream, sharp cheddar cheese, cream cheese, MCT Oil, spinach, 2tbsn saltedbutter, sour cream, chicken, and fasting in the mornings. 16 hr window between meals. ive lost about 5 pounds in 6 days.6 -
You can do a modified fat keto. Your macros depend on how much you currently weigh and your calorie intake.1
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altargreene85 wrote: »thanx yall. im doing the 75% fat 5%carb 20% protein at 1700 calories a day. what i eat is...
Eggs, Bacon, heavy whip cream, sharp cheddar cheese, cream cheese, MCT Oil, spinach, 2tbsn saltedbutter, sour cream, chicken, and fasting in the mornings. 16 hr window between meals. ive lost about 5 pounds in 6 days.
I’m doing almost the exact same. 16 hour fasting and all. Have lost about 12 pounds in 5 days.2 -
Yes sir, sent a message for you to add me as a keto buddy1
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I am starting tomorrow...2
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Starting today with IF. Made my first low carb keto aspharagus frittata for lunch1
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Today is my 3 week anniversary on keto. I've lost 13 lbs, and all my body measurements are down at least a half inch. I had no keto flu pain and converted to ketosis in 2 days with no pain. I ate spinach, lox, cream cheese, pepperoni sticks, string cheese, teri chicken (marinated), 2 finn crisps max/day and olive oil on salads primarily for the first 4-5 days. Simple to grab from fridge when I'm hungry and I didn't have to linger at the fridge looking around. I'm a foodie and love to cook so there were some sad moments at times, but you get over it pretty quick. I'm not hungry on this diet so there aren't the cravings. It is easy to be under calories. The main thing to do is drink A LOT of water. I drink 2-3 cups of coffee each morning with heavy cream and then only water the rest of the day. I sprinkled some salt and lemon juice into my water and that will help keep you from getting keto cramps.
Tracking on MFP is important so you can have some cheats. I do 70% fat/20 pro/10 carb, which gives me 38g carbs per day. I just make sure I never go over 50. The other day I had eaten low carb vegies and so I had a half cup of my beloved Tillamook Caramel Butter Pecan ice cream. I'm still in high volume ketosis. I know some folks are strict about less than 20g, but for me, I've found if I stay under 50 (I average 20-40), my keto stick still says I'm in high ketosis and I don't feel like I'm deprived so much. I haven't done bread, but I did make the fathead pizza crust the other day and it was pretty good.
Best of luck to you my fellow keto-ers!
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Today is my 3 week anniversary on keto. I've lost 13 lbs, and all my body measurements are down at least a half inch. I had no keto flu pain and converted to ketosis in 2 days with no pain. I ate spinach, lox, cream cheese, pepperoni sticks, string cheese, teri chicken (marinated), 2 finn crisps max/day and olive oil on salads primarily for the first 4-5 days. Simple to grab from fridge when I'm hungry and I didn't have to linger at the fridge looking around. I'm a foodie and love to cook so there were some sad moments at times, but you get over it pretty quick. I'm not hungry on this diet so there aren't the cravings. It is easy to be under calories. The main thing to do is drink A LOT of water. I drink 2-3 cups of coffee each morning with heavy cream and then only water the rest of the day. I sprinkled some salt and lemon juice into my water and that will help keep you from getting keto cramps.
Tracking on MFP is important so you can have some cheats. I do 70% fat/20 pro/10 carb, which gives me 38g carbs per day. I just make sure I never go over 50. The other day I had eaten low carb vegies and so I had a half cup of my beloved Tillamook Caramel Butter Pecan ice cream. I'm still in high volume ketosis. I know some folks are strict about less than 20g, but for me, I've found if I stay under 50 (I average 20-40), my keto stick still says I'm in high ketosis and I don't feel like I'm deprived so much. I haven't done bread, but I did make the fathead pizza crust the other day and it was pretty good.
Best of luck to you my fellow keto-ers!
keto is under 50g net,but most do 20 or less. there shouldnt be any pain when getting into ketosis. keto flu happens due to your body depleting water,sodium and glycogen which can make you feel like you have the flu(hence keto flu) getting enough potassium,magnesium and sodium can prevent that. as for being under calories,even with keto you need to eat to your calorie goal if using MFP. as for cheats just work the things you love into your daily goals and no need for cheats.1 -
I bought the cookbook Keto in 28 and that helped me out big time, I don't have to worry about calculating my macros or any of that on my own. The book does all of that for me. The recipes are yummy and it makes life easier. Lost 16 pounds in 28 days on the plan. It was $2.99 kindle download, the book was $14 and I didn't want to pay that much especially I wasn't sure if it would have worked. I feel people fail at Keto because of the headache of having to calculate your macros.
As I am reading what I wrote, it sounds like a sales pitch. I don't own the book or have any rights to it, or make any money off of it hahahahaha3 -
joshmiller602 wrote: »altargreene85 wrote: »thanx yall. im doing the 75% fat 5%carb 20% protein at 1700 calories a day. what i eat is...
Eggs, Bacon, heavy whip cream, sharp cheddar cheese, cream cheese, MCT Oil, spinach, 2tbsn saltedbutter, sour cream, chicken, and fasting in the mornings. 16 hr window between meals. ive lost about 5 pounds in 6 days.
I’m doing almost the exact same. 16 hour fasting and all. Have lost about 12 pounds in 5 days.
I completed my first fasting today, and it went better than I was expecting0 -
There’s a great documentary on Netflix about the ketogenic diet called “The Magic Pill”. Check it out if you have Netflix.1
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There’s a great documentary on Netflix about the ketogenic diet called “The Magic Pill”. Check it out if you have Netflix.
if its on netflix its going to be full of a lot of bullcrap to be honest. those things are not backed up by science or scientific studies even though they claim to be . like saying your body turns into a fat burning machine. its burns dietary fat for energy as you can only burn so much body fat at a time no matter what way you eat. you also still have to be in a deficit.
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altargreene85 wrote: »Looking for some macro examples to help me out.
Yes! I have been doing it since August 2017 (Doctors orders) and I LOVE it. Have lost 50 lbs with 20 more to go. I will eat like this for the rest of my life, it's SO easy.
But that's not what you came here for.
My macros are:
~1500 calories a day
5-10% carbs (18.75 - 37.5 NET grams)
70-80% fats (116.66 - 133.33 grams)
15 - 25% protein (56.25 - 93.75)
Varies if I'm particularly active as I've recently taken up swimming and running on alternate days and it's making me a lot hungrier... I think my diary is public if you want to check it out.2 -
CharlieBeansmomTracey wrote: »There’s a great documentary on Netflix about the ketogenic diet called “The Magic Pill”. Check it out if you have Netflix.
if its on netflix its going to be full of a lot of bullcrap to be honest. those things are not backed up by science or scientific studies even though they claim to be . like saying your body turns into a fat burning machine. its burns dietary fat for energy as you can only burn so much body fat at a time no matter what way you eat. you also still have to be in a deficit.
Not at all. Ken Burns' documentaries are available on Netflix. This particular piece of propoganda is pure tosh, though.0 -
I'm 5 days in. I feel gross, but will see it through. I only want to drop 20lbs.0
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concordancia wrote: »CharlieBeansmomTracey wrote: »There’s a great documentary on Netflix about the ketogenic diet called “The Magic Pill”. Check it out if you have Netflix.
if its on netflix its going to be full of a lot of bullcrap to be honest. those things are not backed up by science or scientific studies even though they claim to be . like saying your body turns into a fat burning machine. its burns dietary fat for energy as you can only burn so much body fat at a time no matter what way you eat. you also still have to be in a deficit.
Not at all. Ken Burns' documentaries are available on Netflix. This particular piece of propoganda is pure tosh, though.
dont know who that is. but lets say any of the food ones are full of crap. but I meant that any of the food ones is going to be full of crap. not sure about other ones as I dont watch other documnetaries. especially the food ones.
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The Magic pill. Great Documentary!!!0
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