Really frustrated - Please Help
Options
dmcforthewin
Posts: 135 Member
Hi Everyone. I hope you guys can give me some thoughts or ideas. I understand if you haven't any ideas yourself, based on my issue. I am doing the Keto diet. My carbs are 16g, fats 86g and protein 69. I started out on a 1290 calorie diet. I had to lower it to 1100 because I was having issues trying not too go over my carbs, yet still hit my calories for the day, so I can log my day entry. I don't know what to do. I am trying to plan tomorrows meals, but I can't seem to stop going over my carbs, fat and protein, and hit my calories. I know I may be confusing, and I understand if you can't help.
How do any of you hit your daily calories, without going over your carbs and maybe even the fat and protein? I am about to give up. I was only eating like 800 calories a day before tracking, but I decided I needed to track, It's not helping my stress levels. It woud be a lot easier if I wasn't on Keto, but I need to be super careful about carbs, since I am in Ketosis. Thanks!
How do any of you hit your daily calories, without going over your carbs and maybe even the fat and protein? I am about to give up. I was only eating like 800 calories a day before tracking, but I decided I needed to track, It's not helping my stress levels. It woud be a lot easier if I wasn't on Keto, but I need to be super careful about carbs, since I am in Ketosis. Thanks!
8
Replies
-
Are you counting total carbs or net carbs? Your numbers work out, you should be on track.0
-
It would help if people could see your diary0
-
Why do you feel controlling carbs is so important? All research on weight loss concludes that, other than initial water weight loss, low carb has no advantage and compliance and sustainable diets that hit calorie goals are what matter.
Also, it would be helpful if you would share your starting weight, goal weight, and height for better feedback.27 -
dmcforthewin wrote: »Hi Everyone. I hope you guys can give me some thoughts or ideas. I understand if you haven't any ideas yourself, based on my issue. I am doing the Keto diet. My carbs are 16g, fats 86g and protein 69. I started out on a 1290 calorie diet. I had to lower it to 1100 because I was having issues trying not too go over my carbs, yet still hit my calories for the day, so I can log my day entry. I don't know what to do. I am trying to plan tomorrows meals, but I can't seem to stop going over my carbs, fat and protein, and hit my calories. I know I may be confusing, and I understand if you can't help.
How do any of you hit your daily calories, without going over your carbs and maybe even the fat and protein? I am about to give up. I was only eating like 800 calories a day before tracking, but I decided I needed to track, It's not helping my stress levels. It woud be a lot easier if I wasn't on Keto, but I need to be super careful about carbs, since I am in Ketosis. Thanks!
First things first. Calories come before ketosis. You must eat a healthy amount of calories to maintain a good level of energy and nutrition for yourself. You could do yourself a lot of harm by under eating.
Secondly, why are your carbs that low? 30 should be fine and even 50 for most people. Also, as @Constance320 points out these should be net carbs not total carbs. Net carbs meaning that you subtract fiber from the total carbs.
Thirdly, why are you trying to control fats and proteins so much? Your protein should probably be a little higher anyway.
Lastly, you should not be trying to force yourself into a keto diet that you do not fully understand. Any way of eating that results in a calorie deficit will help you lose weight. Keto and ketosis are not required. You pick a method that you find easy so you can sustain it for a long period of time. Maybe you can do that with keto if you educate yourself on it better, if not, you should ditch it.29 -
Why do you feel controlling carbs is so important? All research on weight loss concludes that, other than initial water weight loss, low carb has no advantage and compliance and sustainable diets that hit calorie goals are what matter.
Also, it would be helpful if you would share your starting weight, goal weight, and height for better feedback.
I do understand what you are saying and I am thinking about the whole Keto thing. I was on some Keto forums, where so many were posting progess numbers and photos of their weight loss success, so it got me wanting to try. I also was recommended by some friends about doing the low carb keto. I do get what you are saying, though. Here are my numbers.
Start weight - 237
Goal weight - 130
Height - 5'4''
Started my diet on 8-13-2019
Present Weight - 225
2 -
Constance320 wrote: »Are you counting total carbs or net carbs? Your numbers work out, you should be on track.
Thank you for responding. I am counting all carbs. Since, I am new as of yesterday, I'm not sure how to post my diary for others to see. Would love to though.0 -
If I could hit a helpful post button a gazillion times, it would be for the above post by NovusDies.
I researched keto thoroughly when I was starting mfp. I knew there were too many restrictions for it to be sustainable for me. It sounds like it might not work for you either.8 -
dmcforthewin wrote: »Hi Everyone. I hope you guys can give me some thoughts or ideas. I understand if you haven't any ideas yourself, based on my issue. I am doing the Keto diet. My carbs are 16g, fats 86g and protein 69. I started out on a 1290 calorie diet. I had to lower it to 1100 because I was having issues trying not too go over my carbs, yet still hit my calories for the day, so I can log my day entry. I don't know what to do. I am trying to plan tomorrows meals, but I can't seem to stop going over my carbs, fat and protein, and hit my calories. I know I may be confusing, and I understand if you can't help.
How do any of you hit your daily calories, without going over your carbs and maybe even the fat and protein? I am about to give up. I was only eating like 800 calories a day before tracking, but I decided I needed to track, It's not helping my stress levels. It woud be a lot easier if I wasn't on Keto, but I need to be super careful about carbs, since I am in Ketosis. Thanks!
First things first. Calories come before ketosis. You must eat a healthy amount of calories to maintain a good level of energy and nutrition for yourself. You could do yourself a lot of harm by under eating.
Secondly, why are your carbs that low? 30 should be fine and even 50 for most people. Also, as @Constance320 points out these should be net carbs not total carbs. Net carbs meaning that you subtract fiber from the total carbs.
Thirdly, why are you trying to control fats and proteins so much? Your protein should probably be a little higher anyway.
Lastly, you should not be trying to force yourself into a keto diet that you do not fully understand. Any way of eating that results in a calorie deficit will help you lose weight. Keto and ketosis are not required. You pick a method that you find easy so you can sustain it for a long period of time. Maybe you can do that with keto if you educate yourself on it better, if not, you should ditch it.
I understand what you are saying. The thing is that I have been a number of Keto sights, some pretty good ones and after putting in all my profile, age, weight, exercise, that is what they are sending me for my macronutrients. I have been looking at tons of you-tube videos and they all say the same thing as far as the Keto, They all say, based on your calories to do, 5-10% carbs (to switch over your fat burning to use Ketones, rather then glycegon, 65-75% fat and around a range of 20% protein. Now, they do say once you are fat adapted in a few weeks at earliest, which I am approaching, you can adjust and up your carbs little by little. I use the blood tester at home to help me know if I am still in Ketotosis (fat burning). I have tried different ways, but cutting my carbs and upping my fats from the information everyone is giving me seems to be working, at least for now.
I think I should up my carbs to 30, as you said. I have been thinking on pushing it upward some.
The reason why I am trying to have higher fats, is so my body can run on energy from my fats, insted of excess carbs which I was doing and never losing. I would only buring my glycegon sugar stores and I guess not switching to Ketones for burning fat. I am still new and trying to sort it all out. I do appreciate your feedback very much.
5 -
dmcforthewin wrote: »Why do you feel controlling carbs is so important? All research on weight loss concludes that, other than initial water weight loss, low carb has no advantage and compliance and sustainable diets that hit calorie goals are what matter.
Also, it would be helpful if you would share your starting weight, goal weight, and height for better feedback.
I do understand what you are saying and I am thinking about the whole Keto thing. I was on some Keto forums, where so many were posting progess numbers and photos of their weight loss success, so it got me wanting to try. I also was recommended by some friends about doing the low carb keto. I do get what you are saying, though. Here are my numbers.
Start weight - 237
Goal weight - 130
Height - 5'4''
Started my diet on 8-13-2019
Present Weight - 225
Where did you get 16g of carbs from? The lowest I had heard previously was 20g and that seems frankly ridiculous (unless, as mentioned above, you are counting net carbs). A common number for keto diets is 50g, for example.
Also, at 225, there is no need to be eating as low as 1200 calories, much less 1100, unless ordered to do so by a doctor due to sever health complications. I speak as someone who started out your size just a few months ago. Please feed your body so that you can be healthy! The point of the keto diet is to limit carbs (but seriously, it is not necessary to limit them as much as you have been) and fill in the rest of the calories with fats and proteins. However, I will grant you that some of those spectacular successes result from severely limiting calories, since keto diets suppress appetite for many, right up until the person crashes and burns and puts all of the weight back on.25 -
if you go to keto boards, you'll see people who swear keto is the best and most effective. if you go to paleo boards, you'll find people who swear that paleo is the most effective. vegetarian boards? people there say that going veggie is the most effective. go to weight watcher boards and the people there say weight watcher is the most effective.
if you lose weight as fast as you're trying to with such lower calories, you will burn muscle, not just fat, leaving you weaker than you were and possibly unhealthy.31 -
I am definalty going to reavaluate this Keto thing. I may just go back to what I did once in the past, was just eat a balance diet, eating mostly healthy things. Although I am having issues with the Keto numbers, I will say, that I have zero cravings for sweets and startchy foods, since starting. Mostly crave healthier foods, so Keto has helped in that way, but I may have to stop Keto and just focus on getting my calories in and watch my junk and process foods.16
-
Rather than trying to get carbs then hope you don't exceed your carb budget, try to get fat and protein without carbs. That's the whole point of keto, isn't it?1
-
dmcforthewin wrote: »Constance320 wrote: »Are you counting total carbs or net carbs? Your numbers work out, you should be on track.
Thank you for responding. I am counting all carbs. Since, I am new as of yesterday, I'm not sure how to post my diary for others to see. Would love to though.
Try counting net carbs. Might be easier for you to get your goals1 -
dmcforthewin wrote: »I am definalty going to reavaluate this Keto thing. I may just go back to what I did once in the past, was just eat a balance diet, eating mostly healthy things. Although I am having issues with the Keto numbers, I will say, that I have zero cravings for sweets and startchy foods, since starting. Mostly crave healthier foods, so Keto has helped in that way, but I may have to stop Keto and just focus on getting my calories in and watch my junk and process foods.
A balanced diet is the right approach and most sustainable diet in my opinion. I've lost 65 lbs since April all from a balanced diet and exercise. I started out keeping carbs at 100 or lower, never lower than 50 though. Now it is anywhere from 100-150 carbs since I work out 6 days a week and need the fuel.5 -
My two cents: why don't you focus on hitting your 1290 calories everyday for a while, without the distraction of macros. Seriously ... achieving a big calorie deficit is plenty challenging and involves plenty of behavioral changes all on its own. Then in a few weeks, if you want to explore macros, fine. Right now it sounds like you're swamped trying to juggle too many balls all at once. For the purpose of losing weight, it doesn't matter how many carbs you eat, or fat, or protein. Much more important is to feel satisfied with the mix of foods you're eating so you continue to hit your calorie number everyday.15
-
dmcforthewin wrote: »dmcforthewin wrote: »Hi Everyone. I hope you guys can give me some thoughts or ideas. I understand if you haven't any ideas yourself, based on my issue. I am doing the Keto diet. My carbs are 16g, fats 86g and protein 69. I started out on a 1290 calorie diet. I had to lower it to 1100 because I was having issues trying not too go over my carbs, yet still hit my calories for the day, so I can log my day entry. I don't know what to do. I am trying to plan tomorrows meals, but I can't seem to stop going over my carbs, fat and protein, and hit my calories. I know I may be confusing, and I understand if you can't help.
How do any of you hit your daily calories, without going over your carbs and maybe even the fat and protein? I am about to give up. I was only eating like 800 calories a day before tracking, but I decided I needed to track, It's not helping my stress levels. It woud be a lot easier if I wasn't on Keto, but I need to be super careful about carbs, since I am in Ketosis. Thanks!
First things first. Calories come before ketosis. You must eat a healthy amount of calories to maintain a good level of energy and nutrition for yourself. You could do yourself a lot of harm by under eating.
Secondly, why are your carbs that low? 30 should be fine and even 50 for most people. Also, as @Constance320 points out these should be net carbs not total carbs. Net carbs meaning that you subtract fiber from the total carbs.
Thirdly, why are you trying to control fats and proteins so much? Your protein should probably be a little higher anyway.
Lastly, you should not be trying to force yourself into a keto diet that you do not fully understand. Any way of eating that results in a calorie deficit will help you lose weight. Keto and ketosis are not required. You pick a method that you find easy so you can sustain it for a long period of time. Maybe you can do that with keto if you educate yourself on it better, if not, you should ditch it.
I understand what you are saying. The thing is that I have been a number of Keto sights, some pretty good ones and after putting in all my profile, age, weight, exercise, that is what they are sending me for my macronutrients. I have been looking at tons of you-tube videos and they all say the same thing as far as the Keto, They all say, based on your calories to do, 5-10% carbs (to switch over your fat burning to use Ketones, rather then glycegon, 65-75% fat and around a range of 20% protein. Now, they do say once you are fat adapted in a few weeks at earliest, which I am approaching, you can adjust and up your carbs little by little. I use the blood tester at home to help me know if I am still in Ketotosis (fat burning). I have tried different ways, but cutting my carbs and upping my fats from the information everyone is giving me seems to be working, at least for now.
I think I should up my carbs to 30, as you said. I have been thinking on pushing it upward some.
The reason why I am trying to have higher fats, is so my body can run on energy from my fats, insted of excess carbs which I was doing and never losing. I would only buring my glycegon sugar stores and I guess not switching to Ketones for burning fat. I am still new and trying to sort it all out. I do appreciate your feedback very much.
That is what I am confused about. You can add more fat and increase your calories pretty easily. Fat is 9 calories per gram.
Just keep in mind that fat adaptation is not about stored body fat it is about dietary fat. Store body fat will get used regardless of ketosis if you are in a calorie deficit.
14 -
dmcforthewin wrote: »dmcforthewin wrote: »Hi Everyone. I hope you guys can give me some thoughts or ideas. I understand if you haven't any ideas yourself, based on my issue. I am doing the Keto diet. My carbs are 16g, fats 86g and protein 69. I started out on a 1290 calorie diet. I had to lower it to 1100 because I was having issues trying not too go over my carbs, yet still hit my calories for the day, so I can log my day entry. I don't know what to do. I am trying to plan tomorrows meals, but I can't seem to stop going over my carbs, fat and protein, and hit my calories. I know I may be confusing, and I understand if you can't help.
How do any of you hit your daily calories, without going over your carbs and maybe even the fat and protein? I am about to give up. I was only eating like 800 calories a day before tracking, but I decided I needed to track, It's not helping my stress levels. It woud be a lot easier if I wasn't on Keto, but I need to be super careful about carbs, since I am in Ketosis. Thanks!
First things first. Calories come before ketosis. You must eat a healthy amount of calories to maintain a good level of energy and nutrition for yourself. You could do yourself a lot of harm by under eating.
Secondly, why are your carbs that low? 30 should be fine and even 50 for most people. Also, as @Constance320 points out these should be net carbs not total carbs. Net carbs meaning that you subtract fiber from the total carbs.
Thirdly, why are you trying to control fats and proteins so much? Your protein should probably be a little higher anyway.
Lastly, you should not be trying to force yourself into a keto diet that you do not fully understand. Any way of eating that results in a calorie deficit will help you lose weight. Keto and ketosis are not required. You pick a method that you find easy so you can sustain it for a long period of time. Maybe you can do that with keto if you educate yourself on it better, if not, you should ditch it.
I understand what you are saying. The thing is that I have been a number of Keto sights, some pretty good ones and after putting in all my profile, age, weight, exercise, that is what they are sending me for my macronutrients. I have been looking at tons of you-tube videos and they all say the same thing as far as the Keto, They all say, based on your calories to do, 5-10% carbs (to switch over your fat burning to use Ketones, rather then glycegon, 65-75% fat and around a range of 20% protein. Now, they do say once you are fat adapted in a few weeks at earliest, which I am approaching, you can adjust and up your carbs little by little. I use the blood tester at home to help me know if I am still in Ketotosis (fat burning). I have tried different ways, but cutting my carbs and upping my fats from the information everyone is giving me seems to be working, at least for now.
I think I should up my carbs to 30, as you said. I have been thinking on pushing it upward some.
The reason why I am trying to have higher fats, is so my body can run on energy from my fats, insted of excess carbs which I was doing and never losing. I would only buring my glycegon sugar stores and I guess not switching to Ketones for burning fat. I am still new and trying to sort it all out. I do appreciate your feedback very much.
That is what I am confused about. You can add more fat and increase your calories pretty easily. Fat is 9 calories per gram.
Just keep in mind that fat adaptation is not about stored body fat it is about dietary fat. Store body fat will get used regardless of ketosis if you are in a calorie deficit.
Thank you for this. Many people new to keto assume that fat adaption is about fat stores.8 -
nighthawk584 wrote: »dmcforthewin wrote: »I am definalty going to reavaluate this Keto thing. I may just go back to what I did once in the past, was just eat a balance diet, eating mostly healthy things. Although I am having issues with the Keto numbers, I will say, that I have zero cravings for sweets and startchy foods, since starting. Mostly crave healthier foods, so Keto has helped in that way, but I may have to stop Keto and just focus on getting my calories in and watch my junk and process foods.
A balanced diet is the right approach and most sustainable diet in my opinion. I've lost 65 lbs since April all from a balanced diet and exercise. I started out keeping carbs at 100 or lower, never lower than 50 though. Now it is anywhere from 100-150 carbs since I work out 6 days a week and need the fuel.
I appreciate your feedback. I have decided to do your approach, as with others. I do walk for 1 hour + 15 minutes straight 6 days a week. I guess that will help in my weight loss, if I just watch my portions and try to not eat much sweets and processed foods. Hopefullly that will work. Trying to figure out foods and stay with in the very low carb range is so stressful. Thanks!5 -
My two cents: why don't you focus on hitting your 1290 calories everyday for a while, without the distraction of macros. Seriously ... achieving a big calorie deficit is plenty challenging and involves plenty of behavioral changes all on its own. Then in a few weeks, if you want to explore macros, fine. Right now it sounds like you're swamped trying to juggle too many balls all at once. For the purpose of losing weight, it doesn't matter how many carbs you eat, or fat, or protein. Much more important is to feel satisfied with the mix of foods you're eating so you continue to hit your calorie number everyday.
I agree with your thoughts. Will do just that. Keto dieting is stressful to me. It mainly is the low carbs. Thank you!3 -
dmcforthewin wrote: »dmcforthewin wrote: »Hi Everyone. I hope you guys can give me some thoughts or ideas. I understand if you haven't any ideas yourself, based on my issue. I am doing the Keto diet. My carbs are 16g, fats 86g and protein 69. I started out on a 1290 calorie diet. I had to lower it to 1100 because I was having issues trying not too go over my carbs, yet still hit my calories for the day, so I can log my day entry. I don't know what to do. I am trying to plan tomorrows meals, but I can't seem to stop going over my carbs, fat and protein, and hit my calories. I know I may be confusing, and I understand if you can't help.
How do any of you hit your daily calories, without going over your carbs and maybe even the fat and protein? I am about to give up. I was only eating like 800 calories a day before tracking, but I decided I needed to track, It's not helping my stress levels. It woud be a lot easier if I wasn't on Keto, but I need to be super careful about carbs, since I am in Ketosis. Thanks!
First things first. Calories come before ketosis. You must eat a healthy amount of calories to maintain a good level of energy and nutrition for yourself. You could do yourself a lot of harm by under eating.
Secondly, why are your carbs that low? 30 should be fine and even 50 for most people. Also, as @Constance320 points out these should be net carbs not total carbs. Net carbs meaning that you subtract fiber from the total carbs.
Thirdly, why are you trying to control fats and proteins so much? Your protein should probably be a little higher anyway.
Lastly, you should not be trying to force yourself into a keto diet that you do not fully understand. Any way of eating that results in a calorie deficit will help you lose weight. Keto and ketosis are not required. You pick a method that you find easy so you can sustain it for a long period of time. Maybe you can do that with keto if you educate yourself on it better, if not, you should ditch it.
I understand what you are saying. The thing is that I have been a number of Keto sights, some pretty good ones and after putting in all my profile, age, weight, exercise, that is what they are sending me for my macronutrients. I have been looking at tons of you-tube videos and they all say the same thing as far as the Keto, They all say, based on your calories to do, 5-10% carbs (to switch over your fat burning to use Ketones, rather then glycegon, 65-75% fat and around a range of 20% protein. Now, they do say once you are fat adapted in a few weeks at earliest, which I am approaching, you can adjust and up your carbs little by little. I use the blood tester at home to help me know if I am still in Ketotosis (fat burning). I have tried different ways, but cutting my carbs and upping my fats from the information everyone is giving me seems to be working, at least for now.
I think I should up my carbs to 30, as you said. I have been thinking on pushing it upward some.
The reason why I am trying to have higher fats, is so my body can run on energy from my fats, insted of excess carbs which I was doing and never losing. I would only buring my glycegon sugar stores and I guess not switching to Ketones for burning fat. I am still new and trying to sort it all out. I do appreciate your feedback very much.
That is what I am confused about. You can add more fat and increase your calories pretty easily. Fat is 9 calories per gram.
Just keep in mind that fat adaptation is not about stored body fat it is about dietary fat. Store body fat will get used regardless of ketosis if you are in a calorie deficit.
Thank you for your comments. I am going to stop the Keto and do what I have in the past, which is portion control and stay away from junk food and processed foods. I have done that in the past many times and it did work for weight loss. I just started reading up on the Keto one day and watching a man named Dr Berg on you-tube talking about Keto and before I knew it, I was trying it out. Boy, I wasn't having an easy time and it has only been 2 weeks. Time to change back to reality. Lol18
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 391.4K Introduce Yourself
- 43.5K Getting Started
- 259.7K Health and Weight Loss
- 175.6K Food and Nutrition
- 47.3K Recipes
- 232.3K Fitness and Exercise
- 390 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.7K Motivation and Support
- 7.8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.2K MyFitnessPal Information
- 22 News and Announcements
- 921 Feature Suggestions and Ideas
- 2.3K MyFitnessPal Tech Support Questions