Does anybody really know their macros?

(Tricia) #21

I’ve scanned also, but I have seen errors on the scan.

(Robert C) #22

Here’s another suggestion when it comes to the meat.

Simply look at it. A regular pork chop has a small line of fat around the outside and about twice as many grams of protein than fat.

You are looking for the opposite, about 1.5 to 2 grams of fat for every gram of protein in your finished meal. So, if you started with a pork chop, you would have to smother it in butter, add bacon strips, blue cheese etc. (which can lead to overeating because of the multiple great flavors).

Boneless country style pork ribs have more fat grams than protein for example. Then your strategy is to find the whitest pack on the shelf to avoid having to add too much other stuff (dice and then mix with salt, pepper, avocado oil and bake - plain so less likely to over eat).

(TJ Borden) #23

You’ve watched too much National Geographic. You were under the impression that the weak and injured animals get targeted first because they’re easy pickings. I fact, it’s because they’re a little smaller and have fewer calories :rofl:

(Chris) #24

Guilty.

#25

So your strategy is to avoid making meals tasty so that you don’t over eat?

That WOE would not be sustainable for me.

(Robert C) #26

Not exactly - I like to spice it up to the point where I can still hear the satiety signals.

I have learned that a 12 oz. well-marbled Cajun spiced ribeye piled with bacon and blue cheese that was well seared in butter leaves me wanting more.

But an 8 oz ribeye with just pepper and salt (still seared in butter) topped with cream cheese has about the same macro breakdown, still tastes good, but is “enough” (blander but definitely not bland).

I just don’t want to finish an already-too-large meal and still want more.

(Mark Rhodes) #27

averages work pretty well. Even averaging carbs usually works well. Some days I am at 50 CHO others 12. my usual weekly average is 18 per day. BHB has not dropped below .8 and usually above 1.4 mmol

(KetoQ) #28

Rocky, I use cronometer.com to track my eating. There is a free version. It’s simple, convenient and you can also set it up for various levels of keto eating. It may not be perfect, but I feel good that it is in the ballpark of what I ate for the day.

It also tracks your individual vitamin requirements and other key nutrient rations. Its pretty cool.

(Rocky B) #29

Thanks. You are not the first to recommend cronometer. I’ve used MyPlate extensively in the past but they have removed some of the nice features I used. May be time to move on.

(Beth) #30

I’m with @4dml. I used to try to track all that but what a pain in the ass. Now when I get hungry, I eat a keto meal that sounds good. Afterwards I check my blood glucose a couple times and again first thing the next morning. I adjust accordingly to keep it where I want and to keep my ketones where I want by changing the meal makeup or using IF. Works great.
I’ve learned the bg threshold it takes for me to lose weight and what meals keep me there. I’m staying in that range until I lose the last of my weight. I plan to experiment with adding some carbs when on vacation next month. It will be interesting to track.

(Aimee Moisa) #31

This is what I am encountering right now. I have been below 15 net carbs for weeks but my fat intake is high and my calories are in the teen-hundreds every day. Not gonna lose weight this way. I’m not keto adapted yet either. I am in my fourth week and my pee sticks are still rosey purple. I’m not concerned or anything. Just KCKO.

(Aimee Moisa) #32

This is what I want to do until I lose the weight. Then I will just eat keto to satiety and watch my pant size for direction.

I just need to get me a meter and test strips.

(less is more, more or less) #33

OK, I’ll be more direct.

Ditch the “net carbs.”

It’s snake oil, a broad road to backsliding to too many carbs. Nearly every post I’ve read over the past year that counts “net carbs” has been essentially an accounting of a frustrated person unable to understand what’s “broken.”

(Robert C) #34

Funny - I just discussed this on another thread…

Also, some great advice I heard on a podcast recently about carbs.

Only use “net carbs” on whole real foods.
For example, a small peeled apple will then contain about 17 grams of total carbs, including 2 grams of dietary fiber (so 15 grams of net carbs).

Do not use “net carbs” from food labels. They play all sorts of games (since they are not well regulated) to get essentially a candy bar to have almost 0 “net carbs” on the label (from a chemical perspective) but, in fact, the way your body reacts is probably going to be closer to having had a candy bar.

(Aimee Moisa) #35

No, you do not have to be more direct.

I read what you wrote and I was going to look into it and see if I could get my carbs lower but I can’t go back in time and change the way I have been calculating the carbs I ate before I read your post three minutes ago. I was just telling my story of what I have been doing, only having been doing keto for a few weeks.

(Aimee Moisa) #36

Oh, and in 2008 I lost 110 pounds eating 50-70 gross grams of carbs and 1000 calories a day. I know I was in ketosis and fat adapted 'cause I was happy, energized, clear headed, and losing weight like I was made to lose weight. I know exactly what my problem is, I understand what is broken, I am eating too much fat.

(Ron) #37

Respectfully, I don’t think you understand the basic ketogenic diet correctly. Might I suggest a little more research.





https://blog.virtahealth.com/weight-loss-ketogenic-diet/

(Aimee Moisa) #38

Ron, back in 2008 I was doing a doctor-prescribed diet not keto, but I did get into ketosis and I did have all the symptoms of being fat adapted. I am doing keto now and I am trying to trust the process.

Since I can’t get to the calculator that you linked in that other post can you help me calculate my macros? I have been eating under 20 grams of (yes) net carbs, about 80 grams of protein, and 120 grams of fat. I am 5’5", 47, female, LBM of 135, and weigh 340. I found and used three or four macro calculators which all selected about those numbers but I could never get the the one you suggested. Can you help me please?

(Ron) #39

Sure, give me a second.

(Aimee Moisa) #40

Oh, I forgot to mention I have been having a lot of trouble keeping to 120 grams of fat. I usually end up eating about 20 to 30 more per day because I have binge eating disorder and having trouble controlling it.