Curious - Target carbs per day?
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Thanks for the helpful comments.
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I aim for 20 grams (not net) but I don't sweat it if I go a few over. Usually 1 day a week, I don't track so probably am higher that day.0
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My first year or so was under 20g on most days. Only the first 6 months was losing and the rest was maintenance.
I then increased my carbs but that led to eating more and a bit of weight regain. I can't moderate carbs and calories.
Then I switched to mostly carnivore in the spring and started re losing weight without trying. My upper carb limit is 5g now. I do get some carbs but not much. Today had a bit of tomato sauce on my meat. On the weekend I had a few slices of bread cucumbers. Its close to none, and its been surprising how good that feels for me.
This board is great for how accepting of what cards work best for various people. Refreshing!3 -
I'm doing very good at MOSTLY staying at 5% but I have some days in which I go up to 100. My goal is losing weight and I apparently don't need ketosis to lose. I've lost 13 lbs so far (about a month in)! So I'm not strict, just playing it by ear.
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12-15 g total carbs.2
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I think it's important to find what your own body can tolerate for carb intake. It takes time, diligence, and testing. It's worth the effort though. I've found as long as I'm under 60g I will lose weight, but if I have any grains that 60g needs to drop to 20g. Soooo, foods made from grains are now rare treats. Starchy vegetables, legumes, and fruit seem fine as long as it fits my intake limit. If I combine my carb limit with a goal of 35-40% protein intake, I lose weight much faster.7
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I have a goal of 0g, but a pretty firm limit of 5g (total, never net). And, most days I hit 0g. If I am above zero, it is cheese or eggs that does it to me.4
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The usual target of 20 grams that is usually cited was established as a level at which everyone could be certain of going into ketosis. There are various online calculators that take into account your weight, sex, exercise level, and other things, that come up with suggestions for your macros. I did a few of these and settled on 27 gm carbs, fat 75%, protein 20% as well as 1900 kCal. I believe that we have too little information concerning protein levels, too much is to be avoided apparently.
After breakfast and lunch, I still have 10 gm carbs left today and I shall, exceptionally, buy a small beer (13 gm carbs)
Don't forget to subtract fibre from the total carbs.3 -
I think the higher protein levels are only avoided for people trying to do therapeutic ketosis (like treating seizures) or possibly T2D. I have not seen any evidence that higher protein levels are to be avoided by any other groups...I try to keep mine as high as possible, it doesn't seem to impact the migraine control aspects of keto.
Though, I'm curious if others have limited protein for specific reasons based on their results.3 -
I don't limit protein - my usual goal is at least 150 grams a day and some days I go as high as 200 grams. Hasn't had any noticeable effect on my results.1
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No issues with protein as a T2D at least on my end and I hit 175g-250g a day of protein.0
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I have a goal of 0g, but a pretty firm limit of 5g (total, never net). And, most days I hit 0g. If I am above zero, it is cheese or eggs that does it to me.
I admire anyone who can do this. I love meat but I also love my green veggies, cheeses, and eggs too much to be able to give them up unless it was absolutely necessary.
Also, just realized we live in the same area code. I'm between Daytona & Orlando.tcunbeliever wrote: »I think the higher protein levels are only avoided for people trying to do therapeutic ketosis (like treating seizures) or possibly T2D. I have not seen any evidence that higher protein levels are to be avoided by any other groups...I try to keep mine as high as possible, it doesn't seem to impact the migraine control aspects of keto.
Though, I'm curious if others have limited protein for specific reasons based on their results.
I started with limited protein per my Dr but increased it at the start of the year as a bunch of the weight has dropped off and the migraines and inflammation have mostly subsided. My migraines were at a point that they daily and almost seizure like in intensity. I was, quite frankly, stuck in the house 95% of the time and generally had to keep the lighting low and the blinds drawn most of the time as I never knew when the migraines would flare up and I'm ultra sensitive to lights. Now I only get one when exposed to a trigger and only moderate in intensity. But I am still taking a preventative med as well along with the dietary changes.
As for the low protein and fairly low calorie at the beginning I have several lifelong health issues and my quality of life was starting to get bad so a radical change was needed. Just being able to sit at my desk with the window open to get some fresh air and type out a few lines without being in absolute agony is nice. I still have a ton of pain and I still get fatigued easily but at least I can do things around the house now.
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I don't limit my protein, I try to hit 100g at a minimum.
ETA: Very unscientific on my part as I've just realized it. I'm going to track to see if it's true but when I'm in loss mode, it seems I lose faster if my protein grams are higher. (when everything else is static)2 -
shelbydodgeguy wrote: »I have a goal of 0g, but a pretty firm limit of 5g (total, never net). And, most days I hit 0g. If I am above zero, it is cheese or eggs that does it to me.
I admire anyone who can do this. I love meat but I also love my green veggies, cheeses, and eggs too much to be able to give them up unless it was absolutely necessary.
Also, just realized we live in the same area code. I'm between Daytona & Orlando.
It sounds weird, but I love vegetables. I used to be a vegetarian. It is just that my body doesn't love them. I found that removing them was worth it for me.
We're close geographically. I will probably drive through your area this weekend on my way to Disney with the family.
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It sounds weird, but I love vegetables. I used to be a vegetarian. It is just that my body doesn't love them. I found that removing them was worth it for me.
Not weird at all. It took twenty years of seeing doctors to figure out I've got autoimmune problems. Most dismissed me completely and said I was making everything it up. It was only after other family members started developing similar issues and finding out there's a family history of autoimmune diseases that I was finally taken seriously. But alas the damage was already done.
And now apparently my body doesn't or maybe never did tolerate carbs and sugars and it was causing some of issues.
Disney sounds like fun, have a good one!3 -
I try to stay under 20 net. Today was a 0 carb day. Yesterday was 15. My protein goal is 175 g, and I meet or exceed that "most" of the time.2
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I have my carbs set at 50. Mostly I don't get that high. Sometimes I do. Sometimes I have pizza and still stay under (thin crust, lol).3
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I shoot for 30g of carbs and 60g of protein. I almost always go over on protein. I love meat. But lately, I am finding that my weight loss rate is slowing down. I am getting closer to where my body tends to plateau, though it's still too heavy due to back and ankle issues.
mmultanen, it's interesting that you find you lose more when eating more protein. I was wondering if it were the opposite. Maybe I actually am gaining some muscle at the gym.2 -
I'm about 4 weeks into learning about keto lifestyle. So far I love it. I stay at 30 carbs and occasionally go over..but alot days I barely have 16..I lost 14 pounds and I am so happy ..I have a coke zero every morning along with bullet proof octine oil, fiber, omega 3 and probiotics.. the octine oil has been worth every penny..i never was much on sweets except cake..that's the hardest thing to not want but I'm doing it...I also miss potatoes the worst and pasta..other than that I love it..I think just trying to stay as low on carbs as I can is working for..I always look at it like this..the average person consumes 225 to 325 carbs a day and 17 tsp of sugar..2
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So far this month I’ve averaged about 96 total grams of carbs a day and about 110 grams of protein. My diet is primarily vegetables and meat/fish with an occasional processed carb treat. I’d like to drop the carbs more and see if I drop any pounds but at this point I seem to be adding muscle more than anything.4
