Getting your macros in on Keto

lemurcat2 wrote: »

worldinplace wrote: »

psuLemon wrote: »

worldinplace wrote: »

I planning to start Keto next month. It is difficult for me because I usually eat leaner cuts of meat. I dont eat a lot of fat. How do you manage to meet your fat micro on Keto? (Any snacks and recipes and advice ) thanks

Don't worry about fats. Worry about net carbs, protein and sodium. You don't get extra points forore fat.

Usually I eat 2 pan fried eggs with turkey bacon and avocado. In the evening, I eat fish or salmon with brussel sprouts and broccoli. My carbs are usually lhe iow. I'm little concerned about fat. Any tips? In a day my fat is usually in the 70's

I'd worry more about calories than fat, since keto can kill appetite. Are you eating really low?

Breakfast sounds pretty high fat (although why turkey bacon vs. bacon? I hope it's just a taste preference).

If the only other meal is the evening one with fish and veg, I do think your calories are likely too low. Eat nuts or more avocado or some cheese. Or add some dressing with olive oil or avocado oil to your veg.

What are your overall numbers?

nvmomketo wrote: »

worldinplace wrote: »

lemurcat2 wrote: »

worldinplace wrote: »

Thanks for the advice
What do you mean when you say overall numbers?

I used the keto calculator on keto gains
Here's the info

Protein 125g
Net Carbs 25g
Fat 119g

I'm trying keto dishes to see what I like before I start. I'm going to eat some pork rinds and pecans as a snack.

Overall numbers, I just meant total calories plus the macros you were actually hitting. If I'm understanding, that wasn't all the food you ate, just the keto-style meals?

Yea just the keto style meals

My normal macros
Calories 1650
Carbs 83
Fat 73
Protein 165

TBH, those look like fine macro amounts. The carbs may be too high for ketosis but unless you need lower carbs for medical reasons, or feel you are missing the possible health benefits of ketones, it is not a big deal.

worldinplace wrote: »

nvmomketo wrote: »

I agree. You probably want to get enough protein (often 100g+), keep carbs low enough, and then use fat to satiety.

Keto is just low carb. The fat does not need to be high, but chances are it will be your largest calorie amount. There is 9 calories for every 1 g of fat. If you eat 70-80g of fat, that is 630-720 calories.

If you eat 150g of protein, that's 600 calories (1g protein or carbs is 4 calories).... Are you getting enough calories in total? For men the minimum recommended is about 1500 calories.

What do you usually eat for lunch and dinner. Im just trying to get some ideas.

I've been mostly ketogenic for a few years. Over the past 9 months or so I've been eating almost as a carnivore - on most days my only plant intake is coffee, spices and stevia, but I do eat some plant once in a while. My typical keto diet now is not like others.

Yesterday was not a great day for me. I had coffee with cream and protein powder, pepperoni, porkchops, and porkrinds with a sour cream dip. The day before was coffee and fixings, a can of tuna, beef and eggs.

When I was losing on keto, I usually ate around 20g of carbs a day. Breakfast, if I ate it was leftovers or bacon and eggs. Lunch was often deli meat and cheese, or tuna with cucs, celery and mayo, or a bowl of nuts, or a fish of beef patty with sauces. Dinner was almost always meat with a side veggie like tomato meatsauce on some spaghetti squash, taco salad, steak and salad, burger patty with cheese, lettuce and avocado.

BUT you are doing a better job of getting enough protein than I did. I tend to eat fatty meats and found I often did not get to 100g protein.

If you were to change anything, I would consider dropping carbs a bit more, but if it is working for you, don't.

nvmomketo wrote: »

worldinplace wrote: »

nvmomketo wrote: »

worldinplace wrote: »

lemurcat2 wrote: »

worldinplace wrote: »

Thanks for the advice
What do you mean when you say overall numbers?

I used the keto calculator on keto gains
Here's the info

Protein 125g
Net Carbs 25g
Fat 119g

I'm trying keto dishes to see what I like before I start. I'm going to eat some pork rinds and pecans as a snack.

Overall numbers, I just meant total calories plus the macros you were actually hitting. If I'm understanding, that wasn't all the food you ate, just the keto-style meals?

Yea just the keto style meals

My normal macros
Calories 1650
Carbs 83
Fat 73
Protein 165

TBH, those look like fine macro amounts. The carbs may be too high for ketosis but unless you need lower carbs for medical reasons, or feel you are missing the possible health benefits of ketones, it is not a big deal.

worldinplace wrote: »

nvmomketo wrote: »

I agree. You probably want to get enough protein (often 100g+), keep carbs low enough, and then use fat to satiety.

Keto is just low carb. The fat does not need to be high, but chances are it will be your largest calorie amount. There is 9 calories for every 1 g of fat. If you eat 70-80g of fat, that is 630-720 calories.

If you eat 150g of protein, that's 600 calories (1g protein or carbs is 4 calories).... Are you getting enough calories in total? For men the minimum recommended is about 1500 calories.

What do you usually eat for lunch and dinner. Im just trying to get some ideas.

I've been mostly ketogenic for a few years. Over the past 9 months or so I've been eating almost as a carnivore - on most days my only plant intake is coffee, spices and stevia, but I do eat some plant once in a while. My typical keto diet now is not like others.

Yesterday was not a great day for me. I had coffee with cream and protein powder, pepperoni, porkchops, and porkrinds with a sour cream dip. The day before was coffee and fixings, a can of tuna, beef and eggs.

When I was losing on keto, I usually ate around 20g of carbs a day. Breakfast, if I ate it was leftovers or bacon and eggs. Lunch was often deli meat and cheese, or tuna with cucs, celery and mayo, or a bowl of nuts, or a fish of beef patty with sauces. Dinner was almost always meat with a side veggie like tomato meatsauce on some spaghetti squash, taco salad, steak and salad, burger patty with cheese, lettuce and avocado.

BUT you are doing a better job of getting enough protein than I did. I tend to eat fatty meats and found I often did not get to 100g protein.

If you were to change anything, I would consider dropping carbs a bit more, but if it is working for you, don't.

Well... it's not working... Last summer My diet would consist of two eggs with turkey bacon and a small avocado. My second meal which was dinner was either fish, chicken or beef with cauliflower and down brussel sprouts. I got down to 197. I gave up and started eating carbs again until New Years.

Can you check my log on the 11 of January to see if I'm doing keto correctly?

I took a look. You don't seem to be following your macros on most days.

Jan 11
C35
F84
P78
1274 kcal

Jan 10
C165
F93
P83
1811 kcal

Jan9
C95
F51
P52
1055kcal

Jan 8
C40
F68
P114
1274 kcal

Your higher carb days seem to come from prepackaged processed carbs like egg rolls and steak fries. Foods like that are usually quite restricted or even avoided while ketogenic. Most trying to achieve ketosis will try not to exceed 15-20g in a meal. But keeping carbs very low is only an issue if you want ketones for health or you find lowered carbs blunts your appetite and makes weight loss easier. Glazes and processed foods - basically anything not a veggie, seed or nut - will make it harder to keep carbs low.

The bigger issue, IMO, is your low protein intake. For a small inactive woman, it would not be bad. For a man, especially if active, it is too low (IMO). Even if not active, protein will help you preserve lean muscle and tissue loss while losing.

You probably need more meat, eggs or dairy in your diet; or if you prefer, more plant protein. You seem to like preprepared meals with meat. I would consider adding more meat or eggs to it, or skipping it for some homemade meals with meatloaf, taco salads (no rice or shells for keto), or even steak or pork chops. As a man, I think you should find a way to get more protein - at least consistently at 100g but more would be better.

Your calories are too low too, IMO. That's where keto'ers often like their fats (once their protein needs are met). Fat is your energy source and will usually be your main source of calories. Consider adding some cheese or butter to your leaner protein meals to get more calories. Protein is not a good energy source. That is what fats are for.... and flavour.

Consider trying more calories, more whole foods and whole protein sources (meat, eggs and dairy). Getting enough calories and protein may make it more sustainable.

When I lost, I ate about 1500 kcal a day, which was more than the 1420kcal goal I set out to lose 1-1.5 lbs a week. I lost 2-3 lbs on most weeks until I got into a normal BMI range. I am an inactive 5'8" middle-aged woman who started around 190 lbs. I ate a similar protein level as you (wish I'd eaten more) and a few hundred calories more a day. It was sustainable. I lost, maintained, regained a bit when I changed my diet, went back to keto and lost again.

Also, make sure you are getting at least 3000-5000 mg of sodium a day. Low electrolytes are common in early keto and cause fatigue, headaches, brain fog, moodiness, stomach and BM issues, and muscle weakness. There are 2300 mg of sodium in a teaspoon of salt - you need about 2 tsp of salt a day.

Try the Low Carber Daily and Keto groups for more help. They're a helpful bunch.
https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum
https://community.myfitnesspal.com/en/group/1143-keto