I treat protein as a minimum to hit... going over on protein (as long as you stay within calorie goals) will not hurt you - unless you are eating tons and tons of protein

If I need to cut back some where, I cut back on fat and let my body get the fat from the on-board stores (the fat that my body already has and I am trying to get rid of).

I don't watch my protein, and I never restrict it. If I was watching it, I would want it higher than most people would ever consider. I'm talking at or above 200 grams a day.

FIT_Goat wrote: »

I don't watch my protein, and I never restrict it. If I was watching it, I would want it higher than most people would ever consider. I'm talking at or above 200 grams a day.

Goat, considering you're a carnivore and ONLY eat protein, it's somewhat moot, isn't it? :laugh:

kimjschroeder wrote: »

Im curious if any of you have adjusted your protein amount up or down to see if it helps weight loss? If so, what were your findings? Im not necessarily doing % like 25/5/70. I watch calories/grams. 1300 calories or less/ 78 grams or less protein/up to 89 grams of fat. Im losing VERY slowly this time around and wondering if i should adjust.

I've never adjusted it up or down with interest in weight loss but over my 5 years on MFP protein has been anywhere from 15% to 30% for extended periods. It made no difference in the number on the scale and never seemed to make any observable difference in body composition since my clothes have fit the same for the last 4 (maintenance) years. With my more current eating, protein might range from 10% to 50+%. Ever changing on any given day. It balances out.

My interest is overall calories for weight management. I never paid any attention to grams of anything during weightloss. Just overall calories.

I don't restrict protein. In the past 6 days, I've averaged about 373g daily. The nice thing about protein is that my body can use it however it is needed. The same cannot be said of either carbs or fat.

where do I start how much I am doing 1200 what is how much protein carbs fat do I need I am confused help

I'm not suggesting that everyone follow Lyle McDonald's Rapid Fat Loss Handbook, but it is a way to lose a lot of body fat quickly while preserving as much muscle as possible. The short explanation of the nutrition part is that you eat pretty close to zero carbs and zero fat (except fish oil and small amounts from very lean), but get sufficient protein to preserve lean tissue. For energy, you tap into glycogen and body fat. It is not a long term plan, and his book is very clear about it being a crash diet only to lose a lot of body fat very quickly. There is a reason why you eat lean protein and almost nothing else.

PaulaKro wrote: »

FIT_Goat wrote: »

I don't watch my protein, and I never restrict it. If I was watching it, I would want it higher than most people would ever consider. I'm talking at or above 200 grams a day.

Goat, considering you're a carnivore and ONLY eat protein, it's somewhat moot, isn't it? :laugh:

Fair enough. But, my protein goal requires that I eat a lot more than just normal amounts of meat. I'm working with a personal trainer and I refuse to use powders or supplements. That requires me to include a bit more lean meat and eat more than I would normally. Still hitting a ton of fat, obviously, but I also try and focus on foods that are higher in protein than normal. Shockingly, my scale weight has been going down, even with what I consider "normal" amounts of food. Now, my protein is high. Not sure what exactly, because I don't care. But, when I send the amounts to the trainer and he runs the numbers, he says that I am close to what he wants.

I am a big fan of protein. I think it's not just important to satiety, it is important to maintain the muscle mass.

I like fatty meats so I find I have to work to get close to my protein goals. I try to hit over 100g but I doubt I get there often.

The funny thing is that I am close to a carnivore. My protein powder has some flax meal in it, and I use stevia in coffee. I occasionally have a bit of a tomato sauce on my meat, but not much. That's it. But I still have to work to get over 100g. If only I liked chicken and other leaner meats. LOL

Kerschel wrote: »

Okay. I'm confused too and Sunny_Bunny_ your photos are an inspiration, but I need help. Started keto mid-June. 1300 cal. 75/20/5. Pretty strict--ie. very. Had a weeks vacay in Aug., but stayed low carb if not strictly keto. Now it is Sept. 7. I daily check my Ketones with blood meter and it stays around 1.0-1.7--no higher. I've lost only 10 lbs, and I had lost those 10lbs 3 weeks ago. So for three weeks, nada. Everyone reports such success--am I just the anomaly? Cause unlike you, I must lose weight AND fat. I've 40 lbs to go. 3 months and 10 lbs. Is that normal? I'm losing hope not fat. I'm 5'6" and 168 lbs.

I don’t know how old you are or if you have kids or not but 128 at 5’6” might be less than you actually need to lose to be the body size you would be happy with.
My original goal at 5’4” was 125 and I think that’s dead center of the BMI for my height so if you are basically aiming for the same weight with 2” additional height, it sounds like you’re aiming for smaller than the average person. I didn’t look it to verify. Just going off what I recall when I had looked mine up in the past.
I know people are built differently and weight and sizes can vary surprisingly but I ended up deciding that 135 was a better goal and I still haven’t reached that, though my size goal was a comfortable 6 pants and I did reach that.
Look back at my photo and what I mentioned about how I believe I lost muscle and bone density when I first started keto. Many many of the amazing fast weight loss stories people are excitedly reporting are very likely having the same experience as I did. I was definitely posting in this group back then with extreme delight about how fast I was losing. I probably pissed a bunch of people off only later did I realize what I had done with regret.
Now there may be some adjustments you could make to help lose more fat but without knowing your macros or what your average day looks like I have no idea what I’d recommend. I’m on mobile so checking people’s food diaries isn’t user friendly.
For me, never drinking any calories and not adding fat to already high fat food has been good. There’s no reason to add butter to a steak. It already has plenty of fat for example.
Just make sure you get enough protein. If you aim for 1g per pound of ideal weight you can’t go wrong. So that would be 126g if that’s what is considered ideal weight at your height. That gives you wiggle room so if you’re a little short some days you’ll still be good.