Confused by KETO macros
brownizblu
Posts: 2 Member
I was under the impression that I can eat a salad on KETO diet. I have 20 carbs/ 10 protein/ 70 fat. After entering the food into MFP my carbs are 37 percent. I’m so confused
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Replies
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You're confusing grams with %8
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Salad itself doesn't have a whole lot of carbs. You may want to avoid root veggies because they have more carbs than other veggies. You can put fattening dressing on but watch out for sugars in the bottled ones.2
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Are you saying your salad had 20 carbs?0
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Many will look at net carbs. Honestly, what is going to give you more bang for the buck is to increase your protein. 10% is rather low. In fact, its better to look at protein in grams (~1.5 -2.2g/kg).6
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As TavistockToad mentioned, the pie chart just shows the macro percentage distribution of what you've eating so far today. You can use the pie chart to see the big picture at the end of the day or to see if you might be falling behind on a macro so that you know to eat more of that macro with the next meal to help get the percentage closer to the distribution that you want.4
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As TavistockToad mentioned, the pie chart just shows the macro percentage distribution of what you've eating so far today. You can use the pie chart to see the big picture at the end of the day or to see if you might be falling behind on a macro so you want to eat more of that macro with the next meal.
In addition to this, MFP uses total carbs, not net carbs. If you are keeping net carbs low, the pie chart will be skewed.3 -
Ok thanks for all the help with my problem. Makes a lot more sense now. I was panicking that I did it all wrong. I am having a hard time getting enough fat. Suggestions???
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Lots of good information, suggestions here on how to do low carb and keto:
https://www.dietdoctor.com/
recipes, success stories, and research available here, too.3 -
Fats: Macadamias, cheese, avocado, mayonnaise, bacon, dark chocolate, cream cheese, cook with butter and oil, leave chicken skin on, eat meat fat,
:-)2 -
brownizblu wrote: »Ok thanks for all the help with my problem. Makes a lot more sense now. I was panicking that I did it all wrong. I am having a hard time getting enough fat. Suggestions???
There is a good youtube on fat by fitteru https://youtube.com/watch?v=oQAyuPjFXF4&t=14s0 -
brownizblu wrote: »Ok thanks for all the help with my problem. Makes a lot more sense now. I was panicking that I did it all wrong. I am having a hard time getting enough fat. Suggestions???
May I ask what was on/in your salad? Will make it easier to give you come good suggestions/swaps.0 -
Typically on Keto you would want to keep your net carbs between 20-30g a day. Which is total carbs minus the fiber. For example, if you had 35g total carbs, you’ll mostly likely be under that by way of net carbs. You might have like 5-10g of fiber, do you subtract that from the total. And your total net carbs for the day would be 25-30g. Keep track of the grams, which reflect your % ratio for macros.0
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I wish my wine carbs didn't count.0
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If you are using the app when you look at your diary at the bottom hit the nutrition button. You'll see the pie graph under the macros tab, next to that under the nutrients tab it will break it down in an easier to read way It'll show you the total for your carb goal, how much you have left and your goal1
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brownizblu wrote: »Ok thanks for all the help with my problem. Makes a lot more sense now. I was panicking that I did it all wrong. I am having a hard time getting enough fat. Suggestions???
Unless you're trying to gain weight, "getting enough fat" isn't the goal of a ketogenic diet. Limiting or restricting carbs is the entire process of ketosis.2
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