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Keto help

rlf5078
rlf5078 Posts: 1 Member
edited November 2024 in Food and Nutrition
I am eating <1200 calories a day. Carbs set at max 30 grams. What is the correct amount of fat and protein?
I’m consistently below 20g of carbs for the last week and loosing lbs but feel like I’m eating too much fat (45%) and the rest in protein. I’m exhausted all the time. Exercise 30 mins (walk3.5 mph) every day. Any advice?

Replies

  • Beachchic1977
    Beachchic1977 Posts: 31 Member
    I normally aim for 120 grams of fat, with a focus on as much healthy fat as possible. Avocado, olive oil, etc. my diary is open, feel free to friend me. I’ve been doing Keto for about two months now.
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    There's a few reasons you might be tired:

    1. You are eating fewer than 1200 calories. That really isn't much unless you are very petite and inactive. You might need more food.
    2. You need sodium. Low carbers need more sodium than high carbers - at least 3000-5000 mg a day. For reference, 2300 mg sodium = 1 tsp. salt.

    How much protein are you eating that you are only getting 45% fat? You must be around 150 g? That's a fine level, especially if active, but you need to get your energy from somewhere, and fat and carbs are usually it. You might need a bit more fat calories.

    And do increase salt. Eat half a teaspoon twice a day, or drink a couple of cups of boullion and see if it helps.

    Good luck.
  • WinoGelato
    WinoGelato Posts: 13,454 Member
    No wonder you’re tired, you are eating below the minimum calorie amount for women? 1200 cals is also a NET level which means you should be eating back some of the exercise calories too.

    How much weight do you have to lose and what rate of loss did you select?
  • kshama2001
    kshama2001 Posts: 28,055 Member
    Read https://www.aworkoutroutine.com/1200-calorie-diet/ to see why the majority of women DON’T need a 1200 calorie diet to lose weight (and why it only causes problems).
  • psuLemon
    psuLemon Posts: 38,439 MFP Moderator
    kommodevaran wrote: »
    There aren't correct amounts for fat and protein. There are minimums for good nutrition, and too many calories over time makes you gain weight. And if you're eating keto, you're supposed to get most of your calories from fat. If you're exercising for weightloss, you're doing that wrong too. Take a step back and read the manual, then decide on your strategy.

    There is certainly an optimal range for protein outside of minimums. Suggesting this is no range outside of a minimum is wrong.

    OP, how long have you been doing this and why are you eating below 1200 calories a day?
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    edited August 2018
    psuLemon wrote: »
    kommodevaran wrote: »
    There aren't correct amounts for fat and protein. There are minimums for good nutrition, and too many calories over time makes you gain weight. And if you're eating keto, you're supposed to get most of your calories from fat. If you're exercising for weightloss, you're doing that wrong too. Take a step back and read the manual, then decide on your strategy.

    There is certainly an optimal range for protein outside of minimums. Suggesting this is no range outside of a minimum is wrong.
    I am not saying what you're suggesting. I said there is no correct, as in ideal, amount of any nutrient. There are optimal ranges, yes, and people who know what minimum means, understand that more than the minimum is better than the minimum; but they would possibly also understand that more (as much as possible) is not always better.
  • robinsash12
    robinsash12 Posts: 1 Member
    You should definitely be eating more than 1200 calories a day. The "standard" or common macros for keto are 5% carbs, 20% protein, and 75% fat. From your post it sounds like you're in week 1 or 2, which means you might be experiencing the "keto flu"; it's just your body trying to figure out what you're doing to it because you're starving it of carbs. My advice: keep uping your fat! If you are eating more protein than fat, your body will start to burn the protein and you won't be in ketosis. I would suggest looking at a site called RuledMe (https://www.ruled.me/) it will teach you what you need to know about keto, it gives awesome recipes, and it even as a keto calculator which I swear by.
  • psuLemon
    psuLemon Posts: 38,439 MFP Moderator
    edited August 2018
    robinsash12 wrote: »
    You should definitely be eating more than 1200 calories a day. The "standard" or common macros for keto are 5% carbs, 20% protein, and 75% fat. From your post it sounds like you're in week 1 or 2, which means you might be experiencing the "keto flu"; it's just your body trying to figure out what you're doing to it because you're starving it of carbs. My advice: keep uping your fat! If you are eating more protein than fat, your body will start to burn the protein and you won't be in ketosis. I would suggest looking at a site called RuledMe (https://www.ruled.me/) it will teach you what you need to know about keto, it gives awesome recipes, and it even as a keto calculator which I swear by.

    Your body just doesn't use proteins for energy. And in fact it takes a lot to convert protein into glucose. This doesn't even get into the fact that our bodies also comvert fat into glucose as well through glucenogenesis.

    Even more so, proteins are the foundation of strong bodies and metabolic functions. Limiting protein during weight loss is one of the worst things one can do.
  • WinoGelato
    WinoGelato Posts: 13,454 Member
    rsclause wrote: »
    Just starting out I would ignore the calories and just focus on not getting keto flu and managing the % of carb, fat and protein. As long as you don't eat a crazy amount you will probably lose weight. After you settle into ketosis you can start to play around with calories and intermittent fasting if you like to increase weight loss. Me, I just went keto and started losing weight without counting or over thinking it.

    Why do you think that intermittent fasting would increase weight loss?
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    robinsash12 wrote: »
    You should definitely be eating more than 1200 calories a day. The "standard" or common macros for keto are 5% carbs, 20% protein, and 75% fat. From your post it sounds like you're in week 1 or 2, which means you might be experiencing the "keto flu"; it's just your body trying to figure out what you're doing to it because you're starving it of carbs. My advice: keep uping your fat! If you are eating more protein than fat, your body will start to burn the protein and you won't be in ketosis. I would suggest looking at a site called RuledMe (https://www.ruled.me/) it will teach you what you need to know about keto, it gives awesome recipes, and it even as a keto calculator which I swear by.

    Keto flu is mostly low electrolytes (in most people) because they haven't increased salt intake. It's preventable if you get enough salt.

    Slightly lower ketones from high protein intake is usually not a problem unless you need high ketones for a medical reason. Adequate protein during weight loss is often more helpful than high ketone levels, IMO.

    YMMV
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