Carbs, protein, fat?

(@taliea) #1

Ok so I’m having a problem figuring out my intake. I have gotten a few different answers. I went to the keto calculator from what the 2 keto dudes and others suggested and I need help. I want to lose weight…alot of weight. I have a desk job but I am a mother so even though I don’t walk all day at work I am active in morning and night. I’m 334.6lbs 5’6" born in 81 and obviously female. Help! I know I’m doing 25g carbs.

#2

keep it simple is the best advice, I think.

ok, you set a carb limit of 25 g. Test that for a few weeks. If it is not enough, shave off a few more grams, like bring it to 20 grams. If it works, great, stay with 25 g.

For protein, estimate a need of about 1 gram protein per 1 kg of lean body mass. If you are 5’6", your lean body mass is maybe around 60 kg…it varies with people (big boned, thin boned, etc). So, that puts you about 60 grams protein per day.

And then, don’t worry about setting a limit on fats…eat fats to satiety.

To summarize:
Start with 25 gram carbs per day (adjust in a few weeks if this is too high), set upper limit to approx 60 g protein per day, and eat fat to satiety.

Hope this helps.

(@taliea) #3

Thank you so much! That does help.

#4

Keep us informed with your progress, any road blocks, how you feel, etc. We are here to offer advice…we have traveled the road and know how to get around the rough patches. We have your back! And want you to succeed!

#5

This is just me, but I’d cut carbs altogether until I got my bearings.

High fats, zero carbs (aside from incidentals), lots of water and plenty of salts.

That pretty much would mean meats and green leaves. Literally, spinach and the like.

Just my .02

(@taliea) #6

Well the awesome @richard just helped me out with questions for my awesome husband and helped me with mine. I love this community of people already. Thank you all for the help. I will definitely keep you informed. Oh…one more thing…
It’s day 1 and this might be tmi but my stomach is messed up. Lol. Never is…ever. gotta love fat? Lol

(Ashley Haddock) #7

Your body will adjust. :slight_smile:

(@taliea) #8

thanks. today i’m not feeling too bad. issue I was having is that I need to find more fatty snacks that don’t have so many carbs in them. its crazy…I never realized how many carbs are in things. even the gum I chew everyday all day I cannot have because I don’t want to use 2g of my carbs for 1 stick. haha. any suggestions on high fat snacks?

(Ashley Haddock) #9

I am pretty obsessed with jalapeno poppers. LOL Bacon, macadamia nuts, avocado, coffee or cream with your choice of fat (cream, coconut oil, butter, cacao butter, etc) in it.

#10

Is there a reason you “need” snacks? Is it because you are hungry, or just habit of snacking.

The reason I ask is because one of the benefits of keto is the loss of craving for snacking…since burning fat puts you an an even blood sugar ride, as opposed to glucose burners that get hungry every couple of hours and need to restore sugar when they experience a sugar low.

(Crow T. Robot) #11

Or at least a loss of the actual hunger that precipitates snacking. Just piggybacking on this post to add that keto doesn’t mean that you will lose all desire to snack because if you are like me (and many others) snacking is a hard-to-break habit that you have ingrained for years. Don’t be too hard on yourself if you still crave snacks out of habit and give in occasionally, but one of your ultimate goals is to maximize the time between eating, which serves to improve insulin response, glucose control and ketone production. This means limiting snacking as much as possible.

Again, this is an ultimate goal. If your snacks are needed to keep you on the keto path, then go for it, and just make sure they are mostly fat and just enough to get you by.

(Nicole Anne Parlee) #12

Just wanted to wish my best of luck to you on this amazing journey of self discovery! :slight_smile: I’m three weeks in and taking it day by day. Haven’t tracked my macros, just watching my intake and have been doing great so far! The process of tracking everything seems overwhelming to me, but I know it’s a great tool and I am slowly converting to doing it.

And YES the urge to snack does diminish as you go on. Super high five to you for taking control! :sunglasses:

(@taliea) #13

I was reading if you are hungry eat more fat. Is that wrong?

(@taliea) #14

Thank you. I hope you continue to do awesome. Ya doing the macros is a little much but I need to do it. Lol

#15

Oh no. Not wrong. Which is why I asked the question. Some people fall into a habit of having a snack, and eating like they used to, not realizing they don’t need to snack as hunger disappeared.

(@taliea) #16

Gotcha. I typically dont snack too much but I also ignore my body when I should eat. So I’m trying to find a happy medium

(Crow T. Robot) #17

If everything goes well, you soon should be able to listen to and follow your body’s lead.

(Kathy L) #18

Try a few pieces cheese w/ butter between or keep already cooked bacon in the fridge & have a few slices when you need to snack.

I still have trouble listening to my body (2 yrs in) - I’ve never been in tune with my body - ever! :wink:

(A ham loving ham! - VA6KD) #19

Another thing that helps me a bit is acknowledging that it took me over 30 years to get to the weight I was. I’m not going to reverse that overnight. Losing weight takes time and commitment and you’ll have stalls and challenges along the way, but you need to keep the goal posts in sight.

(@taliea) #20

this is day 3 and the only issues my husband I are having is eating the higher fat items with lower carbs. carbs are in everything and if I should only be eating 20g a day of carbs then they are gone before you know it. I even miss my gum! I’m an avid gum chewer and eventho it is sugar free its still 2carbs for one stick! crazy.