Help! Im getting so confused about Keto, first it's all about Fat now, Im hearing it's Protein

(De Ana Furqueron) #1

Can someone post a picture of their perfect breakdown for the day via an app?My breakdown usually has my fat over my protein, but I’m hearing my protein goal should be met, (which it’s not) and fat is a lever. I get Carbs are a limit, that seems to be an agreement everywhere. The other two variables for Keto are making me crazy…If I could see a perfect breakdown, it would help a lot…TIA

#2

The ol’ lever thing. You’ve been over on reddit haven’t you? :wink:

Fat is our energy source plain and simple. Most of your caloric intake should be fat. MY macro breakdown is around 70/25/5 so 70% fat, 25% protein, 5%carbs, this is more or less, it’s not written in stone. Your activity level and goals influence what you’ll do as well as your body and what it winds up telling you it likes as well. On days I lift my protein is around 150-200g, on my off days if I ate 200g of protein I’d have very noticeable push back from my body. Typically waking up at 2am on fire covered in sweat, on lifting days I can use it. It’s all about context. Some people are very sensitive to protein and have to have it way down or they’ll stall. What are your current goals and what is your activity level?

(karen) #3

The deal as I understand it is this: insulin spikes are a driver of poor health as well as obesity. We want to limit both the quantity and intensity of insulin spikes. This means eating less often, and it means eating foods that don’t cause insulin spikes. Processed carbs like bread, and sugar, cause huge insulin spikes. Other carbs like beans cause moderate insulin spikes. Protein also causes some insulin spikes, but it’s not consistent and not as much as carbs. Fat really doesn’t cause insulin spikes.

Soooo … that’s why protein should be limited. It’s still important to have some in your diet, it’s definitely not something to eliminate, but going overboard on protein will likely spike insulin and reduce ketosis.

(De Ana Furqueron) #4

I was on FB actually…lol One of the groups I started following before I took the jump into “keto”. I wanna lose, lose, lose. 2 babies and 6 years later and I’m still trying to lose the baby fat :sob: Im not as active as I used to be, but I keep myself pretty busy. I work a desk job but always moving, up and down stairs and delivering packages. I usually go for a hike on the weekends but havent in the past few weeks.

#5

For me my best fat loss has always been when my fats are on the higher side, 80-85% of my intake. My first 80lbs or so were in the 80/15/5 range. Without a ton of physical activity or weight lifting you’ll most likely get the best fat loss results with lower protein. For low/moderate activity we don’t need a ton. When weight loss is #1 goal I like to keep my actual carbs at 20 or less, now where I still got some weight to loose but lifting and building muscle I’m going by net carbs. Like calories and carbs, all (net) carb equations aren’t created equal. Having a higher net carb count from say veggies isn’t the same as higher net carbs from sugar alcohols. It’s really trial and error to find what your body does and doesn’t like. The tracking app I use is cronometer which does a descent guess on your (or at least my) BMR, I’ve got it tested other ways so I have a reference but go by something like that to get a descent (estimate) and see how that goes. If you feel you need to tweak it, tweak it! At first going by the standard keto stuff usually works out really well for people. It’s typically later on that you may have to troubleshoot a little.

(LeeAnn Brooks) #6

All food causes insulin production. Fat causes the least, but it does indeed cause insulin production. That’s why IF and EF are recommended. The only thing that doesn’t cause insulin spikes is not eating anything.

(Chris) #7

image

(LeeAnn Brooks) #8

Are we just posting random pictures of delicious looking cuts of meat now, or was there a point to making us all salivate?

(Chris) #9

She wanted a picture of the perfect ratio!

(LeeAnn Brooks) #10

Ahhh… got it.

I thought you were just trying to show off your meat selecting abilities.

Well, I guess in a sense you are.:stuck_out_tongue:

(KCKO, KCFO 🥥) #11

The Keto Woman podcast has a good discussion in episode 25 with Amy Berger. There is a follow up podcast as well, episode 34.

The only FB keto group I can stand is Daisy’s Kickass Keto Bitches, you might want to join that group for great information and support.

(You've tried everything else; why not try bacon?) #12

For posting that, you have to marry me and feed me meat like that every day. Yum! :cut_of_meat: :cut_of_meat: :cut_of_meat:

#13

There is no perfect ratio. It really depends on where you started, what your history is like, and where you want to be. I “only” ever had about 30lbs to lose, and was always an exerciser, so I’ve never run my protein as low as many of the folks here have recommended. On the other hand, I’ve never run my calories and fats as low as the “fat is a lever” folks suggest either.

My usual target numbers are 10g carbs, 182g fat, 151g protein. More on days I’m exercising heavily.

I have lost 25 of my goal 30lbs this way.

(Rob) #14

@De_Ana_Furqueron,

I’m sure you’ll get a number of good answers here. I would also suggest taking a little time and listening to a series from the Dr. who coined the term nutritional ketosis. I’ve been doing keto about four months now and listenedd to this very series yesterday. It’s good stuff based on research and clinical studies. The presenters name is Dr. Stephen Phinney … someone well known to the keto community.Dr. Phinney not only is an MD, he also holds a Phd in Nutritional Biochemistry from MIT. The phd in Nutritional Biochemistry makes him a little different in my opinion. I’ve heard from other doctors that MDs don’t receive much education on nutrition.

I’ve listened to several of Dr. Phinneys talks … particularly the ones from Low Carb Down Under … and these from Virta Health told me some things I hadn’t picked up on before. I’m going to start eating a few more vegetables for one thing.

Anyway, if you’re as new to Keto as your profile would indicate, I would suggest getting solidly grounded by an expert in the field. You’ll get great advice on the forum, but you need to filter that through science (pick your favorite expert … they all disagree on something … most agree on the fundamentals).

Dr. Phinney … who in my opinion is one of the top experts in the field speaks to your question directly and repeatedly in this video series (I listened to 3 of the 4) and explains the science behind his answer.

Dr. Phinney Nutritional Ketosis and Ketogenic Diets

I wish you well.

(De Ana Furqueron) #15

Hahah, thanks for that