Newbie here. I use Nutritionix for macro counting. I have optimal glucose levels and am pretty much 100% moderate ketosis daily.
Some days I haven’t been able to count my fat and protein. I am 2 weeks about into keto. I have felt better with both high and low protein, think they just give me a different feel. I am, tho, going to start exercising, if I can get this thing rolling!
Not sure what to experiment with , help please?
Is this correct?:
Eat leaner proteins. Instead of 5 whole eggs have 3 whole with 2 whites, eat skinless chicken breast in place of sausage, use high protein/low fat cottage cheese etc… If you’re cutting fat you can add a few more carbs which can help make the leaner proteins more interesting/palatable. If you’re eating keto for medical reasons this probably won’t work but if you’re just trying to lean out it works great.
I didn’t eat enough protein some days, which led to muscle loss. I don’t want that.
The last one is from the keto calculator
• My BMR is 1377
Legend: Gr x kcal per gram
F : 119 x 9 = 1071
P: 55 x 4 = 220. = 1290. So need a little more fat.
F : 119 x 9 = 1071
P : 78 x 4 = 312. = 1383.
**** Can Add more fats. ****
This one is optimal for preventing muscle loss:
F: 100 x 9 = 900.
P : 130 x 4 = 520. = 1420.
**** Can Add more fats ****
[ I weigh 130 ]
This one is the keto calculators #'s:
F : 121 x 9 = 1089.
P : 72 x 4 = 288. = 1377. Can Add 20g carbs
ACTUALLY I FOUND ANOTHER CALCULATION TODAY. I inputted stay the same weight, as I don’t know what to choose. Just want to tone my body.
It shows DEFICITS. ARE THESE OKAY ON PRE-FAT ADAPTATION?
The maintenance mode one:
F: 152 x 9 = 1368 kcals of FAT
P: 115 x 4 = 460 kcals of PROTEIN
Should I experiment with this one? I have felt good with over 2,000 kcals, multiple times.
EDIT: I conclude my research with LOVE HARD-BOILED EGGS AND EXERCISE
lack of exercise can spike blood sugar
rigorous exercise can lower blood sugar
I didn’t love my hard boiled eggs and exercise that much in my first two weeks. I am not slow, I am slow and steady wins the you know what, at 2000 kcals a day taking in protein at bodyweight so I dont lose muscle and 150gr+ of fat from my macros for keto. Thats what Ill do–Going Forward. Hard and Fast. Sorry for the confusion
MINI-SPLURGE: I figured out today I love tallow on beef all creamy like penit butter. I want to say its like candy., but its just a delicious food to me, Like m favorite, but its not because ikts sweet. ACTUALLY, my Toothpaste is sweet now. I hate it! This is what keto did to me.
I dont want to like penit butter alot so thats how Ive been writing it the past 2 weeks. I did all these calcs for macros of all the food I ordered my first two weeks as a newbie on keto and am happy to finally know there isnt all that much to it and dont need those!
2nd edit: SO, THINGS ARE: I get to have exactly 16 oz brisket a day, plus 20 gr fat or lets say 25 for 2 Tbsp Tallow
That’s 1540 kcals
Shooting for 2000 kcals, I could do with: 1/4 cup tallow instead of 2 Tbsp with 16 oz brisket, 1779 kcals
- with 1-2 Tbsp extra virgin olive oil for zero carb
- or with 1 avocado if I have em and need to consume them for 4gr carb/2 Tabs Lard
- or with 2 Tabs of butter
That makes 2,000 kcals. I am always satiated by 2000 kcals. Havent really tried lower though.
How Am I doing? Should I stay with this, and start exercising lightly on days off from work and no rigorous exercise?