Getting Your Macro's Right

(Cailyn Mc Cauley) #1

I need help calculating my macro’s. I’ve stalled out after a 32 pound weight loss and actually gain last month.

My stats-
349.5 weight
182 fat pounds
72 lean body mass
5’ 9"
Low exercise (2x per week recumbent bike and weights)
54 years old
Insulin Resistant
Hypothyroid on .175 Synthyroid and .05 cytomel

I record in Lose It. My general eating is 72 - 90 grams protein, 90-120 gram a fat and up to 25 grams carbs.

I follow IF daily 16/8 and do EF once per month anywhere from 40-72 hours.

Thanks!

(Karen) #2

Stuck in a stall too. No good answers…reducing my protein, upping my fat, but only 2 days done. Your Macros look good, IF, EF too. So hard for gals. Ugh. Cut out my chocolate muffin and still stalled.:angry::angry:

K

(Cailyn Mc Cauley) #3

That’s comforting to know. I’ve read this can happen to women. I’m working on not being discouraged! Same to you.

Recipe for that chocolate muffin! I could make and freeze them while I’m fasting.

KCKO Karen!
~Class of 2017

#4

I have found that if I do the same thing every day my body gets used to it and I stall. Even though you are doing IF, you might be doing it so regularly your body knows what energy you are going to give it. I’m pretty sure this is the episode that they really talked a lot about switching up your routine:

Good luck <3

(Cailyn Mc Cauley) #5

Ironically I just listened to this one last week. I’ve switched up my menus (I was definitely eating the same things!)

But then I gained --so I’m confused about whether I’m in a stall or just a hot mess:wink:

#6

When you say switch up your menus, are you switching up the amount of food you eat? Megan talks a lot about fasting and feasting and how our body “wants” to be kept guessing about the amount of energy we will be getting, so eating a lot for a couple days and then fasting or eating only a little. So during the fast your body ramps up your metabolism, then during the fast you are forced to burn body fat, and then ideally you would end your fast just as your metabolism is catching up and starting to tank.

#7

Try going high protein, low carb and low fat. Dr. Ted Naiman has some interesting research on this subject. Essentially if your body is already HF then tons of fat intake is making you stall.

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(Tom Seest) #8

While Dr Ted’s approach might be appropriate for many people, I suspect that the real problem with her stall is her Hypothyroidism and the associated swings in hormones.

(Cailyn Mc Cauley) #9

I try to. I eat the same macros for 3 days, then feast. Then I eat less the following 2 days. It actually has been a natural rythym I fell into.

I also started switching up when I eat, sometimes from 10-6, 11-7, 8-4.

The last time I visited my nutritionist I had been just finishing a cycle of 3 day fast, 2 day feast when I went in.

She does these electrical readings and was able to see I had gained 1.5 lbs of fat over the previous month(of the 3 total pounds I was up)

I’m not quite sure what triggered the gain.

(Cailyn Mc Cauley) #10

Interesting point. I was keeping my protein down to avoid having it become glucose.

What do you consider “high protein” based on 72 lbs lean body mass?

Thanks Rian!

#11

that would drive me crazy too…how long have you been doing keto?

(Cailyn Mc Cauley) #12

Good point. Dr increased my Cytomel (after the last nutrition apptment) based on my blood test results showing my TSH was at 3.09 which is on the lower side for me (I function best around 2.)

My T3 was 2.9 but I don’t really have a handle on how I feel best with the T3 results.

Maybe this just the result of being female, Hypo and 30 lbs weight loss?

Thanks!

#13

Test don’t guess. No one can tell you what macros will work for you. The only way to determine that is by experimentation. The best tool for that isn’t a food scale, it’s a glucometer. Measure how your BG responds to meal composition. Measure how your BG responds to fasting. Measure how your BG responds to exercise. Measure how your body weight changes in response to BG. Track your insulin resistance over time…

(Cailyn Mc Cauley) #14

Thanks! Got any recommendations?

(Cailyn Mc Cauley) #15

Since last August (2017). And zero cheat days. My weight came off super slow, then accelerated at the 3 month mark. Then it spit and sputtered and I gained this last month.

Seriously not cheating either. It’s been a miracle to discover Keto and my immune system has been gangbusters healthy.

Just mystified and unable to break this stall…

#16

I can’t speak to the thyroid part so it’s very possible that is a factor. That being said a stall after 20-30lbs of weight loss seems all too common and I’m not satisfied with any of the “keep calm and keto on” stuff. It reminds me a lot of eat less move more. And when that doesn’t work eat even less and move even more. More of the same isn’t an answer in my book.

You can check out Dr. Naiman’s website if you want and find him on some podcasts. He told me target protein, like 1 gram per pound of desired body weight. For me that’s 180 grams of protein per day. Fat should be moderate like what is in the meat you’re eating but not a ton of added. And carbs are from green veggies, etc. So far I’ve been target protein for about 10 days and I feel great.

(Cailyn Mc Cauley) #17

Thanks Rian, reading it now!

(Mariaa Whitley) #18

I would guess after researching on Google and YouTube that you may want to cut back on your carb intake, and lower the protein plus eat more fats. There are so many recipes and different ways of eating the good foods. See if after a week or too if it helps. Good luck.

#19

This is a long read but very worthwhile. Excess protein does not turn into glucose contrary to what you may have heard around the keto-sphere.

(Cailyn Mc Cauley) #20

Interesting point, this is opposition of what others mentioning. I do know when I eat below 100grams of fat, I feel very hungry and don’t sleep through the night.

I was Wondering if maybe I should consider eating bulkier veggies for more fiber first?