Getting Your Macro's Right

#21

If money is tight, Walmart sells cheap meters (like the ReliOn Prime $10) and the corresponding strips (100 for $20). While it can’t test ketones, I think BG is more useful than ketone levels because it’s a more direct indicator of insulin activity. It may not be the most accurate meter, but for non diabetics, it’s good enough to help dial in what works for you.

The Keto Mojo meter can test both glucose and ketones. But the meter and the strips are more significantly more expensive. Ketones are an indicator of lipolysis, which isn’t proportionately correlated to weight loss, but is useful in tracking the extent the body is using fatty acids (vs glucose) for fuel.

(Mariaa Whitley) #22

I’m the same way, the more “fat products” I eat the less hungry I am…I now go most days eating either one or two meals only…I lost 15lbs in 3 weeks, and I have tons more energy than ever before, up to when I first found out about keto I had tried every protein drink, protein bar, nutrisystem, slimfast, prepackaged food and pill to keep me from being hungry, at night I would get my son or husband to go get me fast food because I was always hungry, I exercised, yet I just gained and gained, I had severe back, hip and leg pains, I was always so sleepy, now I am so much better, I feel blessed to have found keto, it has changed everything, I check the total carbs on all products subtract fiber carbs and if the total is more than 2 go then it’s not good, I also check if has any flour, wheat, bread products then it’s not good, i learned from others keep it simple, eggs, butter, cream cheese, sour cream, heavy whipping cream, coffee, natural tea, lemon in my water, their are many ideas out there of simple things to get at Walmart or grocery store, also it’s not about eating tons of fats just keep ur carbs under 20gr, protein about 30-60gr and eat more fats, the part where you check is most meats have protein and fats so make sure fats are higher, and no breaded or fried meats, grilled, baked, steamed meats…hope I have helped a little.

(Garry (Canada)) #23

Forgive me, but how do you come up with 72lbs LBM? I’m honestly confused by your #'s.

(Cailyn Mc Cauley) #24

Thanks Maria. I’m beginning to think that by cutting my fats back to 80-90 grams and increasing my cruciferous veg I might be less hungry.

I used to have the same issue, hungry 20 minutes after a meal. Once I learned I was IR, it really made a difference in the way I eat.

(Cailyn Mc Cauley) #25

I have the Ketone strips (pee stix) but they hardly ever register ketones for me. But I think I’m fat adapted because of-no brain fog, lots of energy, rarely hungry etc

I’ll get the Walmart trip done today!

(Cailyn Mc Cauley) #26

I see a nutritionist each month. They do what I think are called, “biometric” readings? It’s electrical pads that read the body composition. It reads a bunch of items, lean body, skeletal, organ, muscle, fat masses and also including cell phase angle, that have been guiding my health.

I track my reports by paying attention to the actual weight in fat and the cell phase angle.

(Garry (Canada)) #27

Thank you for the clarification.

#28

The idea that fat is satiating is actually a myth. The most satiating macro is actually protein follow by carbs, then fat. I think some of the reason keto folks think fat is so satiating is because it’s easy to pile on 300 or 400 extra calories from fat in no time. If you have a fridge full of fat bombs and almond butter it’s a safe bet you’ll never be hungry. You also might be burning the fat from your plate as opposed to your body. Not so easy to get those same calories from pure protein. This video is very interesting if you have time. I believe this is a podcast episode somewhere if that’s easier.

(Cailyn Mc Cauley) #29

Luckily I learned quickly that Fat Bombs are only needed rarely. I usually have the chocolate-peanut butter one that I make from cacao butter, free trade organic chocolate, kerry gold, natural crushed peanuts and stevia.

I use the small silicon cupcake holders and keep them in the freezer for when I want a dessert. And I make sure the net carbs fit within my day.

#30

Yeah I find the keto treats just trigger hunger/emotional eating… They’re so delicious I can’t stop

(Candy Lind) #31

You can eat breaded or fried meats & stay keto - it’s a matter of what they’re breaded with and using a healthy oil in which to fry them. In fact, it seems like a delicious way to increase your fat intake. It might not be the best idea when you’re just starting (ie., keep it simple), but don’t throw the baby out with the bath water. :crazy_face:

(Karen) #32

I’ve just reduced protein twice in two weeks. Starting to see some movement. N=1

K

(Rob) #33

One thing to note is that this number is NOT Lean Body Mass as considered in most macro calculators. At best this might be an estimate of muscle mass but LBM is everything that isn’t fat (i.e. 168 lbs or so). It includes skin, hair, bone, organs, etc. This is what is used to estimate things like protein. This number translates into 76kg of LBM so multiply that by 0.6-1.5g depending on how much protein you think you need. Many advocate the low end (45g) but many say that more is better e.g. up to 114g or even more… you won’t know until you experiment and see how you feel at various levels. it would be sensible to start in the middle, about 75-100g of protein.

I also saw that is it using a Bio-electrical Impedence machine (not particularly accurate compared to a Dexa or immersion test) so I would take all numbers as roughly indicative. That said, at 350lbs, the numbers don’t really matter to that degree of precision.

(Cailyn Mc Cauley) #34

Oohhhh

I’ll ask my nutritionist…

(Erin) #35

Glad you suggested this guy although I’m a little more confused haha! I was thinking the scale wasn’t moving because my protein was too high. I’ve kept it a little under my fat today and I’ve felt great!

#36

This is a bit of a time investment but this is a must read in my opinion. Amy Berger is a great writer.