Ready to SCREAM!
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Argggh!! ::Crying incontrollably::: I. HATE. MATH.
At this point, I'd be looking for a Cadbury Egg, but I'm going to wait until 9pm and break my fast with some broth instead.
Resetting my food scale. Thanks:)With just some minor clarifications:
1500 calories x.28 (28 % protein) = 420 CALORIES, not grams. 420 calories divided by 4 calories per gram = 105 GRAMS of protein. Set your protein in MFP to around 105. Unless you have the paid version you have to work in percentage in increments of 5 (%). Therefore (if you are using the free version), I'll suggest 10% carbs, 30% protein, 60% fat.
That equates to:
1500x.10=150 calories/4 calories in a gram of carbs=37.5 grams of carbs.
1500x.30=450 calories/4 calories in a gram of protein =112 grams of protein
1500x.60=900 calories/9 calories in a gram of fat=100 grams of protein.
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@Mjkozki You can do this! Just take a step back. You don’t need to do all this math, you are going to drive yourself crazy. Just reset your macros on MFP to whatever your (realistic) goal is. Personally mine are set at 60%F, 30%P, 10%C because that is what works for me. There is going to be some trial and error while you figure out what works best for you.
I highly recommend perusing the diaries of myself and others on this board for ideas of what kinds of Whole Foods you can be eating on a Keto diet. If you do better with recipes I suggest searching online for people like Mark Sisson, Leanne Vogel, and Diane Sanfilippo for starters.
I know it doesn’t seem like it now, but eventually this will become like second nature for you. I no longer pre-plan my meals or try to hit certain macros, it mostly just happens on its own nowadays.4 -
I think you're getting it @mjkobzik. You did the basic number crunching and as you see in the end you have the same percentage allocations as @WholeFoods4Lyfe. That's not to say hers are perfect for you but they are a great starting point and involved a bit of thinking through the process and calculations.
I'm guilty of being an ex-teacher in my other life and very much an advocate of "Give me a fish and I'll eat for a day. TEACH me to fish and I'll eat for a lifetime".1 -
My philosophy, exactly, Kpk! It may take me a while to catch on, but I appreciate the learning curve in whatever I do~!:)I think you're getting it @mjkobzik. You did the basic number crunching and as you see in the end you have the same percentage allocations as @WholeFoods4Lyfe. That's not to say hers are perfect for you but they are a great starting point and involved a bit of thinking through the process and calculations.
I'm guilty of being an ex-teacher in my other life and very much an advocate of "Give me a fish and I'll eat for a day. TEACH me to fish and I'll eat for a lifetime".
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Hi, y'all. I just started Keto and, after reading all your posts, I have a sinking feeling I'm not doing it right. I thought the idea was to eat more fat and less protein and carbs. I'm on 1,000 calories a day and I keep my daily intake to; carbs 13g, protein 50g and fat 83g. Is this right?0
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Wow! you've got some low-end calories, there! I'm getting the hang of my macros, but even with my earlier errors, I know that 1000 calories a day can be challenging!
How much do you weigh?
How much are you trying to lose?
Are you Keto-IF, OMD, what?
Most important - Are you hungry?BlancheandSmooshyface wrote: »Hi, y'all. I just started Keto and, after reading all your posts, I have a sinking feeling I'm not doing it right. I thought the idea was to eat more fat and less protein and carbs. I'm on 1,000 calories a day and I keep my daily intake to; carbs 13g, protein 50g and fat 83g. Is this right?
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I weighed 243 when I started Keto and I want to get down to 120, which was what I weighed before medical issues confined me to bed and a wheelchair. I don't know what Keto-IF and OMD is, as I said, I'm new to all this. I'm not hungry but I do notice I get headaches (not migraines, thankfully). Could you tell me if my carb, protein and fat ratios are correct?0
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Honestly, I'm only about three steps ahead of you! I know the Keto way, and I've embraced it as my time ever doing anything suggesting a 'diet (this is lifestyle change),' but I was totally confused about the ratios until I came here.
Rather than possibly confusing you, I'm going to tell you to give a shout out to @kpk54
and @WholeFoods4Lyfe. They helped me get on the right track.
One thing: They may tell you something different, but my understanding is that you have to EAT to LOSE. Your calories seem awfully low to me.
I'm a sedentary person with a bad right knee and a foot that's healing, so I don't run and I barely walk without a cane. I'm only now starting to work with WII FIT, but I'm still needing to take in 1500 calories in order to lose fat and not muscle. So, if I'm wrong, I apologize, but I think anything below 1200 calories should be a cause of concern.
So reach out to those ladies and check out your dashboard and click on "Goals," and read that. It's important.
Hope this helps,
MjkozkiBlancheandSmooshyface wrote: »I weighed 243 when I started Keto and I want to get down to 120, which was what I weighed before medical issues confined me to bed and a wheelchair. I don't know what Keto-IF and OMD is, as I said, I'm new to all this. I'm not hungry but I do notice I get headaches (not migraines, thankfully). Could you tell me if my carb, protein and fat ratios are correct?
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Thanks for the suggestions! 0
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I would suggest aiming for a minimum of 100g of protein, and increase calories to at least 1200...MFP will not calculate a calorie goal below 1200 because it's very difficult to get adequate nutrition below that and it's really not recommended to go lower unless you are doing so under medical supervision. Even short and sedentary, you still need adequate nutrition for your body.
13g of carbs is fine if that's sustainable for you.
Whatever fat goal you want is fine, but don't worry about eating extra fat to reach that, you can mostly ignore fat consumption, there's no reason to strive to reach that as a goal. You already have fat on your body, so you already have access to those fat reserves, you don't need to go out of the way to consume those.
The average person can only metabolize about 1% body fat per week, so if you find yourself losing more than 1% of your weight per week, then you are losing muscle or water or something other than just fat and you might be better served by increasing calories until you are at or below that 1% number. Long term it's just the fat you want gone, not the muscle. Water will go in the beginning due to lack of carbs, but that should stabilize after the first few weeks.0 -
I know y'all have been at this way longer than I (only been doing Keto a week and a half) so. more than likely, y'all know what you're talking about. I went and found a link that calculates my macros. According to them, for large calorie deficit (36%), I should be consuming 1236 calories, 25g of carbs, 104g of protein and 89g of fat. Maybe I'm misunderstanding exactly what Keto is but, everything I have read about it says one should consume more fat than protein or carbs. They also say eating too much protein can cause kidney damage and, since I only have one functioning kidney, that really concerns me. How can one tell if too much protein is being consumed? Do you think I should reset my goals to the calculations they gave me?3
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Okay, this is getting confusing. According to the Ketogenic Caluculater, it says: "Based on your inputs, we suggest you eat: 1248 calories. From those, 92g fats, 20g net carbs, and 84g protein". Should I follow the Keto or Macro calculations?1
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I had a whole comment typed out and then deleted it accidentally. Ugh!!!
Anyway. Macros are very personal. You need to figure out what works best for you. The most important is that you are keeping your TOTAL carbs at less than 40-50g. I personally don't even track net carbs, but that is a personal decision.
Think of it this way - carbs are a maximum, protein is a goal (1g per 1kg of lean body mass), and fat is to be eaten to satiety.
My personal macros are 60%f/30%p/10%c, but I had to play around with them for a while to figure out what was best for me. I meet those goals nearly every day and at this point I don't even need to try.
I think that you've gotten great advice to make sure that you are eating a minimum of 1200 calories per day. You should be aiming for a deficit of 1,000 calories if you are trying to lose 2lbs per week, and if you exercise, you can eat back some or all of those calories as well.0 -
I just read this entire thread. I am planning on starting keto on Sunday. you ladies are all amazing for all the advice, suggestions you've given to the OP. I am in the very beginning stages of planning this out.1
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I just read this entire thread. I am planning on starting keto on Sunday. you ladies are all amazing for all the advice, suggestions you've given to the OP. I am in the very beginning stages of planning this out.
I agree ☝️ So grateful for all the helpful people here, the ones asking questions and the ones answering. I’ve been working on keto for a couple of months and still learning. Thank you for sharing your experience and expertise!2 -
Me too, HBJ! But it's coming together. I just checked, and I've dropped 2lbs this morning. I'm doing the June challenge, but have also decided to reevaluate my eating every 30 days, whether the scale numbers move or not.
I'm convinced every 10lbs it'll be necessary to adjust my fats, proteins and carbs.
Next week: Walking!!HelloBodyJoy wrote: »I just read this entire thread. I am planning on starting keto on Sunday. you ladies are all amazing for all the advice, suggestions you've given to the OP. I am in the very beginning stages of planning this out.
I agree ☝️ So grateful for all the helpful people here, the ones asking questions and the ones answering. I’ve been working on keto for a couple of months and still learning. Thank you for sharing your experience and expertise!
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So it appears to me that some in this thread are "trying" too hard and subsequently not really using what is at their disposal or severely overthinking. Losing weight in general and changing your dietary input is not a quick thing. It can have all sorts of ramifications.
If you input your information into MFP, use the guided setup to get your base calories on the "sedentary" option for exercise level, and then go back in afterwards and adjust those macros to say 65/25/10 (fat/protein/carbs) or 65/30/5 etc.. it should be a good starting point. Don't expect "fast" or "quick" results..it's great if you get that, but don't count on it, that sets you up for failure or frustration. Evaluate on a 2-4 week basis (4 weeks is obviously better)....
Don't start off trying to do more than a 500 calorie deficit (1lb a week)...you don't need to. Once you are accustomed to and able to not cheat on yourself, then start playing with the numbers.
Hope it helps!3 -
Sounds like good advice. I have another question for y'all. I am not a breakfast eater, never have been. My first meal of the day is around one and the last time I eat is usually when I have a snack around eight. Would this be considered IF?1
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BlancheandSmooshyface wrote: »Sounds like good advice. I have another question for y'all. I am not a breakfast eater, never have been. My first meal of the day is around one and the last time I eat is usually when I have a snack around eight. Would this be considered IF?
Yes, 17 hours of fasting with a 7 hour eating window from approximately 1 - 8 p.m.1 -
And this is why I hate posting on groups. I came here BECAUSE I knew I was given well intentioned, bad advice. The fact that some went out of their way to reign me back in was much appreciated, and this was understood by all who read the WHOLE thread.
I don't mind being corrected, but can we avoid harping on those things that have are clearly obvious, especially now that we're on the right track?1 -
And this is why I hate posting on groups. I came here BECAUSE I knew I was given well intentioned, bad advice. The fact that some went out of their way to reign me back in was much appreciated, and this was understood by all who read the WHOLE thread.
I don't mind being corrected, but can we avoid harping on those things that have are clearly obvious, especially now that we're on the right track?
Is this directed at something in particular? I thought that this entire thread was well intentioned and supportive.
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Hi, and thanks for responding! I'm tracking, but it's frustrating trying to stay within the range. I actually think I'm eating too little, because I get stuffed so quickly on IF. Today, I decided to try the egg fast so I had 8 eggs with mayo and mustard (egg salad), a zip fizz and two slices of cheese. I had a BPC around 9am, and just finished an Isopure whey protein shake w/a Tablesp of cream, followed by three small Matcha Green fat bombs (matcha, cocoa butter, coconut oil, MCT oil, sweetener and a sprinkle of salt on top of each).
I put all this in the calculator, and it came up short 120 calories, with the protein being over by 3, and the fat was under 10. I just can't wrap my brains around the idea of 1600 calories to lose weight.
Please let me know what I'm doing wrong!:)
Keep your carbs <20. Don't deduct sugar alchohol or fiber. All movement counts to use up glycogen, glucose, fat.
Don't use copious amount of fat either. Don't snack between meals.
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Thanks Gina! I finally got it right and have actually lost a few pounds in the last couple of days. I've decided to ignore the whole "net" carbs approach. It makes everything so much easier.
I still do my bpc in the morning, because it makes it easier to get thru the day, but fortunately, I got my airfryer and frying pan set, and I'm down to two tablespoons of butter a day - and that includes what I put in my BPC!Hi, and thanks for responding! I'm tracking, but it's frustrating trying to stay within the range. I actually think I'm eating too little, because I get stuffed so quickly on IF. Today, I decided to try the egg fast so I had 8 eggs with mayo and mustard (egg salad), a zip fizz and two slices of cheese. I had a BPC around 9am, and just finished an Isopure whey protein shake w/a Tablesp of cream, followed by three small Matcha Green fat bombs (matcha, cocoa butter, coconut oil, MCT oil, sweetener and a sprinkle of salt on top of each).
I put all this in the calculator, and it came up short 120 calories, with the protein being over by 3, and the fat was under 10. I just can't wrap my brains around the idea of 1600 calories to lose weight.
Please let me know what I'm doing wrong!:)
Keep your carbs <20. Don't deduct sugar alchohol or fiber. All movement counts to use up glycogen, glucose, fat.
Don't use copious amount of fat either. Don't snack between meals.
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BlancheandSmooshyface wrote: »Okay, this is getting confusing. According to the Ketogenic Caluculater, it says: "Based on your inputs, we suggest you eat: 1248 calories. From those, 92g fats, 20g net carbs, and 84g protein". Should I follow the Keto or Macro calculations?
I used a keto calculator that gave me very similar numbers.
When I hit close to the numbers it gave, I end up around 70% fat, 25% protein, and 5% carbs.
Calorie deficit is a little different, because MFP gave me a smaller calorie deficit around 1400. So, I follow closer to the keto calculator which was around 1300, but I don't sweat it if I go over a little.0 -
BlancheandSmooshyface wrote: »Hi, y'all. I just started Keto and, after reading all your posts, I have a sinking feeling I'm not doing it right. I thought the idea was to eat more fat and less protein and carbs. I'm on 1,000 calories a day and I keep my daily intake to; carbs 13g, protein 50g and fat 83g. Is this right?
That protein is WAY too low. You will lose muscle eating that little.
Double the protein to 100g for sure. You can probably keep fat around the same or drop it by 10-15g2 -
BlancheandSmooshyface wrote: »I know y'all have been at this way longer than I (only been doing Keto a week and a half) so. more than likely, y'all know what you're talking about. I went and found a link that calculates my macros. According to them, for large calorie deficit (36%), I should be consuming 1236 calories, 25g of carbs, 104g of protein and 89g of fat. Maybe I'm misunderstanding exactly what Keto is but, everything I have read about it says one should consume more fat than protein or carbs. They also say eating too much protein can cause kidney damage and, since I only have one functioning kidney, that really concerns me. How can one tell if too much protein is being consumed? Do you think I should reset my goals to the calculations they gave me?
By CALORIES not by grams. You are eating more fat by calories.
100g protein is 400 calories. 44g fat is also 400 calories. So 104g protein and 89g fat is 416 and 801 calories. Your fat is almost double your protein. BY CALORIES.
People get this wrong ALL THE TIME and spread this bad info so much it’s now widely accepted as correct.2 -
Recent tweet from Tim Noakes and a previous statement from Stephen Phinney
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For what it's worth I felt that this was an I interesting video about iron deficiency, females, and keto.
https://youtu.be/PtczW43tiu4 1 -
I believe you are doing everything right. Have you looked into it being P.I.S.S. - it’s an unfortunate acronym. Google it and keto and you will see some info. It is a common stall that can happen 3-6 weeks after starting.
Also. I had a stall not related to that. Or more I slowed down, but was losing really slow. So I decided to start Intermittent Fasting to really confuse my metabolism. There are lots of options to try with it. And you can just see if it kicks you out of the stall, then go back to not fasting if you don’t like it.0
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