Beginner Keto Macro's Question

ZoSo · 2017-02-27 04:10:14 UTC

Hello,
I just started the keto diet in hopes of lower my body fat percentage (currently at 19-20% and I weigh roughly 157 pounds). From what I’ve read the basic macro split is around 75% fat 5% carbs and 25% protein, Although for the past few days I’ve been eating 100g of fat, 20g of net carbs, and 80g of protein.
Should I lower the protein and bring the fat up a bit or will this work?
Thanks in advance for your input.

Bartdorman · 2017-02-27 04:15:20 UTC

Personally I think that is good, but getting those last 10-15 pounds off takes time and patience. Don’t expect it to melt off rapidly. Throw some intermittent fasting in there, that will help.

NelleG · 2017-02-27 04:23:50 UTC

do you know what your lean body mass is? I would eat protein to the recommended level for LBM and fat to satiety. And 20g carbs or less. You may be right on target or you may have to adjust. Just my two cents.

ZoSo · 2017-02-27 04:26:10 UTC

According to this calculator I found online, my BMI is between 125.6-127.2 LBS.

ZoSo · 2017-02-27 04:29:54 UTC

For intermitted fasting would a fast from 6pm to 10-12am the next day be good or must I fast for a longer period of time?

Becky · 2017-02-27 05:57:44 UTC

That would work well for intermittent fasting, for many eating around lunch versus dinner results in greater insulin reduction and weight loss. Infod available in:

2KetoDudes Eating Patterns

Meal timing influence research

ncbi.nlm.nih.gov

Meal timing influences daily caloric intake in healthy adults.

KJ Reid, KG Baron and PC Zee, Nutrition research (New York, N.Y.), Nov 2014

The role that meal pattern plays in weight regulation is a popular topic of scientific and common debate. The goal of this study was to evaluate the relationship between meal timing with caloric intake and body mass index (BMI). We hypothesized that late meal timing and eating closer to sleep onset time would be associated with greater energy intake and higher BMI. Participants included 59 individuals recruited from the community. Rest/activity patterns were assessed using 7 days of wrist actigraphy, and caloric intake was evaluated using 7 days of diet logs. Results demonstrated that the timing of meals was associated with overall energy intake but not with BMI. In multivariate analyses controlling for age, sex, sleep duration, and timing, eating more frequently, later timing of the last meal, and a shorter duration between last meal and sleep onset predicted higher total caloric intake. In a mediational model, eating frequency explained the relationship between eating closer to sleep onset and total caloric intake. Results suggest that later relative timing of meals, particularly eating close to sleep, could lead to weight gain due to a greater number of eating occasions and higher total daily caloric intake. These findings have important implications for the development of novel, time-based interventions for weight management.

Dr. Fung & Intermittent Fasting

Daisy · 2017-02-27 07:38:31 UTC

Those figures sound about right. I just work a different way really and don’t have fixed daily % because I can’t be bothered to track!

I just use <20g carbs (ideally total)
Protein scaled to LBM (1-1.5g per kg LBM)
Fat to satiety

Things very within that daily depending how hungry I am or what is in the fridge that day.