Going over macros

#1

Hi…so im hoping for some inpit/advice…i always seem to begoing over my alloted macros …im only eating keto receiped food and no snacking …here it is just linch and im over for both carbs and fat…helpppppp😳

(Lonnie Hedley) #2

What are you eating?

The only real issue is going over 20g net carbs. Otherwise the other macros (especially when starting) have a good amount of wiggle room.

(Empress of the Unexpected) #3

If you can post what you have been eating that would be helpful. You have to be strict with carbs, 20 or under, but going over on the fat is fine - you need to feel full.

#4

I have the simply keto cookbook…keto made easy…and recipes from diet doctor so its anyone of the meals i make…for example…i had my 2 cups if coffee with 1/2…i used to have at least a cups worth of regular hazelnut creamer everyday so this part is a slow process…i also put 1/2 teaspoon stevia…2 hard boiled eggs…for lunch i had cheeseburger casserole…i serving…from diet doctor and a serving of almonds .im at 25 carbs and 154 fat when i should be 18 and 109…:pensive:

(Empress of the Unexpected) #5

Ok, the cheeseburger casserole has 12 grams of carbs (the tomatoes and onions add up), and the almonds have carbs well. What are you putting in your coffee?

(Lonnie Hedley) #6

25 total carbs? The almonds have some fiber which brings net carbs down some. Assuming “1/2” is half and half. Are you having half and half with a little coffee? Swap that out for heavy whipping cream when you’re out of the half and half. What’s in the cheeseburger casserole?

(Lonnie Hedley) #7

In the entire casserole, or per serving?

(Empress of the Unexpected) #8

Per serving - I’ve actually made it without the tomatoes and onions and it still tastes great - who can go wrong with cheese, hamburger, oh and there is also garlic and cauliflower in there.

(Lonnie Hedley) #9

How big is a serving? Better be the size of my head.

(Empress of the Unexpected) #10

I’m getting hungry thinking about it.

(Empress of the Unexpected) #11

Sorry, but one serving is not the size of your head - only 1/4 pound of hamburger in one serving.

#12

Yes half and half…8oz cup of coffee…tablespoon of cream…then the food i follow per recipe with ingredients so whatever they say i add…ugh

(Lonnie Hedley) #13

From the link @Regina listed, Diet Doctor indicates this recipe as “moderate low carb”. Is that serving filling?

So, say 12g net in that serving plus 1g carb in half and half times 2. 1g carb per egg. 16g net carbs. A single serving of almonds (depending on flavoring), shouldn’t be 9g net carbs. Yes, you’re getting close to the suggested 20g net carbs suggested to get into ketosis, but all is not lost. It sounds like you’re really just beginning so working at gradually dropping carbs won’t hurt progress. Even at 50g net you’re low carb and you can continue to fine tune as you go along.

(Ellie) #14

Where did you get 109g fat as a macro? That seems lowish unless you are small.
Also fat is not a limit, eat enough fat so that you are full and can go a few hours without snacking until your next meal.

#15

Thanks for the help…:grinning:

#16

From carb manager when i set it up

(Ellie) #17

What is your height, weight and age?
In any case if you are hungry eat fat!

#18

5’3"…174…55 yrs…

#19

As far as any fasting goes…not sure if this even qualifies but dinner is around 5…then only a coffee and water untol lunch…thats about my extent

(Ellie) #20

From the ruled.me calculator, I got:

YOUR MACROS

How much should you be eating per day?

  • 1521 calories

  • 119 g fats

  • 20 g carbs

  • 92 g protein

Based on your inputs, we suggest you eat: 1521 calories. From those, 119g fats, 20g net carbs, and 92g protein

Assuming sedentary.
But like I said the fat macro isn’t an upper limit. Try to eat fat to satiety instead.