I began reducing carbs on June 22nd and to date have lost 30lbs, but am I doing it right? I used an online calculator to check body fat etc and it came back with a daily requirement of 20 carbs, 82 fat, and 92 protein to lose weight. I’m not complaining, I am very happy with the weight I am losing, but I always come in under by nearly 10g in each category. Do I need it all, or am I ok doing what I’m doing?
Am I doing it right?
collaroygal
(KCKO, KCFO 🥥)
#2
As you get closer to goal weight, you might see a big slow down in loses. Then you can tweak what you are doing. But until you stop losing, carry on.
Some think it a good idea to rerun the calculators after every 10 lbs. lost or so, the numbers will change, you could start doing that.
Congrats on the loss, 30 lbs is great.
MiKetoAF
(Mike W.)
#4
I would lower your protein and up your fat. Sounds like you’re calorie restricting. Maybe some others can chime in.
Wishbone
#5
Total today is 12 carbs, 65 fat, 75 protein. Should my fat intake be higher than my protein?
Wishbone
#6
Just to add. My food today was
1/2 cup of Oikos triple zero with 1 tablespoon chopped walnuts, and 2 tablespoons ground flax.
2 fried eggs and 3 slices of bacon
Keto meatballs that I make with ground beef, ground flax, onion, and red pepper flakes. I wrap in raw spinach leaves, and eat them
MiKetoAF
(Mike W.)
#7
Definitely more fat. Embrace the fat. Add fat in some form to all veggies and lean proteins. Once you’re fat adapted you don’t have to drown everything in butter, bit for now you prob should. I would avoid that yogurt. Lots of sugar. And that sounds like not a lot of food at all…
gabe
(Gabe “No Dogma, Only Science Please!” )
#8
Eat when you’re hungry, don’t eat when you’re not, stop eating when you’re full.
That’s all you need to know. When you plateau, come back to the forums and you can tweak. Meanwhile, enjoy the easy ride.
Ps if you’re dropping 30 pounds in <6 weeks, why are you even counting grams? Just demand feed. It’s that simple.
gabe
(Gabe “No Dogma, Only Science Please!” )
#9
I’d add one comment: it sounds like you may be dropping too fast. 30 pounds in such a short period is worryingly rapid. Are you going hungry or are you eating to satiation?
I’m currently about 10 pounds from my approximate goal, I’m always happy and full, even overeating fairly often, and slowly dropping the fat at a much slower pace than you. Even when I was dropping fast, I lost about 20 pounds in 2 to 2.5 months.
Shortstuff
(Allie)
#10
More fat less protein. Carbs limit, protein goal - fat to satisfy your hunger, do not limit fat (or calories).
Wishbone
#11
Thank you for responding. My start weight was 240lb and 6 weeks ago the Doc said I was borderline D2, I came home and hit the Internet and decided to completely change my lifestyle. I’ve always been a carb addict, so I binned the bread, pasta, rice and potatoes, anything with flour, gluten, or lactose, and sugar!
I’m female 5ft 2" and the online calculator said I need 1,188 cals daily to lose weight in the form of 82g fat, 20g carbs, 92g protein. I try really hard to hit those totals but its too much food and I end up feeling sick. I drink 4 liters water daily and take Multi vit, Fish oil, D vit, and B12 vit because the Doc said he would start injecting me if that doesn’t work. I also speed walk 3 miles a day on a treadmill
gabe
(Gabe “No Dogma, Only Science Please!” )
#13
Don’t eat till you’re sick. Eat till you’re full, and until you’re hungry again, don’t eat. That’s the beauty of LCHF: it’s a demand feeding model, and it works. The academic journal articles prove it, as does my/our anecdotal experience.
I didn’t know much about food before all this, but to be honest on LCHF I never restricted most vegetables (apart from obviously starchy ones like potatoes). About 100g of protein sounds about right for you, but I never really counted anything – calories or grams. I found it all too hard. I have begun wondering if I should now start watching my protein intake more carefully.
Anyway I’m just babbling. The bottom line is, get healthy fatty fish and meat into your diet, eat some green vegetables and things like cauliflower, and get a bunch of healthy fat in there. Trust your hunger/satiety. When you’re full, stop eating, and you should be golden.
Go back to your doctor soon and get your blood tested and make sure s/he’s happy with your progress. I’d be interested to hear what the test results show at this point – I’d be surprised if your biomarkers aren’t much improved!
Wishbone
#14
I guess I’m obsessing because its all so new! I’ve even been reading up on coconut flour vs almond flour lol I’m getting coconut flour today for a once a week treat of a keto cheeseburger! I used to feel tired all the time, now I’m so full of energy people tell me to shut and sit down!
gabe
(Gabe “No Dogma, Only Science Please!” )
#15
Yeah, I guess I’m a bit different because I did all this without much research – I just read Gary Taubes’s book, “Why we get fat,” was convinced, and followed the diet in his appendix. That is, cut out starchy carbs, and eat pretty much as much as you want of meat, fish, fat, oil, green leafy veg, etc.
Interestingly, I don’t think I ever got a big energy boost from LCHF/keto. I don’t get great sleep in general though, which is the next thing I’m going to tackle!