Newbie Keto

Why Keto?

Well there is nothing wrong with eating more protein. So just eat a fat and protein source .

lillypade wrote: »

I thought too much protein is not good?

What percent is your protein currently set to and do you meet or exceed it regularly?

It's common here to read about people having trouble meeting their protein goal, rather than exceeding it.

I should note the fear is that protein can inhibit ketone production. The question is does it matter? If you limit carbs to 25-50g, you are likely to be in ketosis. Also keep in mind that its possible to go in and out of ketosis (like post meal), but that doesn't detract from your bodies ability to get back in ketosis.

kshama2001 wrote: »

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LyndaBSS wrote: »

I just let mfp automatically set my macros, along with my calorie allotment.

Yes, but you're not keto

Keto macros would be along the lines of 5% carbs, 20% or so protein, and the rest fat, depending on the protein goal selected.

You actually don't need carbs so low to do keto.

Warning: lemurcat pontificates about keto!

One issue is that the 5% is based on maintenance cals, or should be, so is generally lower than makes sense for people dieting.

My maintenance is, roughly, 2000, so 5% for me would be about 25 g carbs, which is a reasonable NET carb number for keto (from other reading I think even higher can be okay too, especially if one is active). When I was actually doing keto I was usually at around 35 net carbs (60 total), since that's what I ended up at with a reasonable amount (IMO) of veg, plus a serving of nuts and occasional greek yogurt.

But even using the 25 g net, that's around 45 g total if you are trying to get most of the carbs from veg, so more like 10% for MFP settings at a deficit. (1500 cal has 10% at 38 g carbs -- if at only 1200, I'd say more like 15%)

Then protein, I'd stick with the usual around 0.8 g per lb of goal weight, which brings me to, say, 100 g for someone aiming to be 125 or about 25% of the 1500 goal or even 30% if closer to 1200.

That leaves about 65% fat at 1500, and more like 55% fat at 1200.

I think these are more reasonable numbers and allow for more vegetables and protein (and protein is extra important at very low carb levels for muscle preservation) when doing keto. The 20% protein number is often based on an unwarranted fear that the protein will kick one out of keto.

Overall, I'd pay far less attention to macros and more to hitting calories (some find it too easy to undereat on keto, especially at the beginning), hitting or exceeding protein, and sticking to (or a little under) the net carb number (and getting the carbs from nutrient-dense sources).

@lillypade

I had to cut carbs due to extreme carb sensitivities that caused bloat, pain, and discomfort.

I highly recommend joining The Keto group and The Low Carber Daily Forum group on here.

There's a lot of links and discussions about macros.

This is straight out of my physiology book: The liver converts excess protein to either ketones or glucose. There are links in Groups to a researcher and his findings on glucose vs ketones ... Basically you can eat as much protein as desired and still remain in ketosis, as long as carbs are kept low enough.

The reason I find this difficult is proteins are expensive and filling. It's cheaper and easier to add a couple of tbls of olive oil, butter, or a serving or two of high fat cheeses to up calorie intake.

Good luck to all

AlabasterVerve wrote: »

Hi lillypade. The protein goal you have is low for someone dieting, your age and not sedentary, IMO. 90g-120g (1.5g/kg - 2g/kg) of protein would be a better protein goal for you -- more if you like.

After that, the rest is up to you and your preferences. As long as you keep your carbs under around the 50g mark you'll be fine. Some people feel better with a lower carb limit around 25g but others want to eat as many carbs as they can so prefer the higher end of the carb limit.

Totally up to you - the only thing you need for ketosis is carb restriction. The only marco you don't want to restrict is protein.

Couldn't agree more.

I set my goals to 10% carbs, 70% fat and 20% protein. It isn;t perfect, as the settings are done in intervals of 5's. But it has helped me to get to moderate levels of ketosis. the struggle came to having enough fats. then I rediscovered unsalted butter and the richness of flavor it adds to vegetables and sauces. Now I get very close to my needs.