From high carb 4000 kcal a day to keto - advice?

(Luke Willemse) #1

Hey guys, keto newbie here.

Just a couple of questions to run by you more
keto experienced folks out there!

Im a 29 year old male, train every day (weights, crossfit, anything to get me outside!), 90kg (bf 12%), and am just in my first week of my keto journey.

As i trawl through the net, I am finding a tonne of info on keto & calorie restriction - as obviously many (probably most) people on this diet are looking to lose weight. However for someone like me, I am looking to at least maintain my weight. And my energy levels throughout the day.

After my last dexa, i was recommended a diet of 4000kcal a day plus - due to my job, and my excercise regime, which i naturally filled mostly with carbohydrate (rice, oats, beans etc). Now obviously this is a little more challenging with keto, as i am finding different reports on how many macros I need to be eating on this diet.

From what i have found, I should be getting somewhere around 30g or carbs a day, 160g of protein and 330g of fat. Is this excessive? Because I also read from another source that i shouldnt be having more than 90g of protein in a day! Im aware of eating too much protein on the keto diet however I still want to give my body what it needs to repair for training.

Just reaching out to anyone in a similiar situation, just to compare and see if i am at least going in the right direction!

Any advice will be most helpful, cheers team!!

(Stacy Blanchard) #2

There are ways to eat real food that is highly nutritionally dense without ever having to count anything. Eat till your full and don’t fret. I think aiming to learn what you can while listening to your body and becoming an intuitive eater should be a goal. Start listening to Shawn Baker and Zack Bitter podcast called Human Performance Outliers. Very fitness focused. I also get some great info from the fit2fat2fit podcast.

#3

Eat protein, train. Keep carbs low, and your body will do the rest.

(Ken) #4

The high fat keto macro is fine for initial adaptation. For people who train and without significant derangement, adaptation can only take a couple of weeks. After that, a 60-35-5 macro works well, with frequent carb ups to prevent metabolic slowdown. That usually means eating carbs on the Weekends.