Help with calories and macros, please?!

(Tricia) #21

@lfod14, you’re right! I do need to eat more, and I’m going to do it, starting tomorrow!

(Andrea) #22

Ok I’m with you! More avocados, less nuts :slight_smile:

(Allie) #23

@weedrea I suggest you forget about OMAD for a while and focus on giving your body the fuel it needs to heal :sparkling_heart:

(Andrea) #24

Thanks. My OMAD is more like 22:2 but maybe I will have that HWC in my coffee at lunchtime and that’ll help up my cals and fat. My weight has stabilised after going up a bit a couple of weeks ago (how on earth do you put on 6lb in a week eating 1,100 cals a day!).

How much protein are you guys having per day? I’m fluctuating between 60g and 85g but not really sure what to aim for. Keto calc says 88g, cromometer says something like 65g.

(Tricia) #25

I’ve been averaging 59g protein. I’m increasing it to 70 max. I’ve heard 70g is good.
Saw this tip: goal weight = fat grams, half of that for protein, and <20 carbs.
For me, that would be:
Fat 140
Pro 70
Carbs <20
Calories: 1588
Any opinions???

(Tricia) #26

These numbers seem scary to me!!

(Allie) #27

Go with it, learn to trust the process. You have to unlearn everything you’ve been told about nutrition and give your body what it needs to heal and function properly.

(Ron) #28

Looks good, stick with them and you will get adapted and then the weight will start falling off.:+1:

#29

seem good to me

(Andrea) #30

Crikey…tried real hard today! I’m at 70g protein, 17 carbs, 98 fat for 1260 cals. Feel like I’m going to burst. Not sure how I’d ever get up to 1600!

(LeeAnn Brooks) #31

What did you eat? I bet there are items you could sub out for higher fat ones. Since fat has 9 calories per gram as opposed to 4 in protein and carbs, you can up those calories without adding any bulk. In fact, you may be able to eat less volume while still getting more at and calories.

(Andrea) #32

I am doing this on slightly hard mode as I only eat fish so today was cod, avocado, cheese, more cheese, butter, HWC, some veg, salad, dark choc and half a passionfruit. Maybe I’ll go for a whole avocado next time and some eggs as well (I did have half a lavash as well so my carbs are a little higher than usual).

(Alec) #33

Tricia
Your trainer was setting you up to fail. The calories he gave you are CICO thinking and that does not work long term.

As you have seen above, you were right, we all will tell you to up the calories. But the key point to me is what you said above about being a long time restricted eater. You are likely metabolically damaged. How do you fix this? You eat. A lot. Eat fat until you don’t feel hungry. Wait til you feel hungry again, then eat more fat, then do it again. And again.

You need to retrain your body to expect food. When it knows fuel is always on the way, it will start to burn more and more fuel (on the right things like fixing your body). While you do this, you MAY gain some weight. Do not panic. Don’t give up. You are fixing you. When your body says it is all good, you will find it will start to shed weight to the level it wants to be at.

All this may take some time, but you must keep calm and keto on. KCKO.

So, don’t get frightened if your numbers aren’t shifting. This is common. Trust the process: we know it works in the long term, and it works for overall health and not just weight loss.
Cheers
Alec

(Ally) #34

Try using an app to count everything! I use “Carb Manager” and you can scan your foods and it will tell you all the nutritional facts! Also, if you are still hungry I find taking a tablespoon or 2 of MCT, Coconut or olive oil (this is the easiest on my stomach) to fill you up!

#35

drop the chinola and the chocolate and add a spoon full of olive oil

(LeeAnn Brooks) #36

What kind of veggies? Until you can up your calories to a reasonable level, I would do away with all fruit and possibly even vegetables. Except avacado. Go for the whole thing. Yes, adding an egg would be helpful. You’ll have more room for this by eliminating the fruit, salad and veggies. You can add them back in once you get adjusted to eating more calories.
Also top the cod with some homemade tarter sauce with a mayo base. Just 2 tablespoons can add 200 calories of fat.

(Andrea) #37

Good idea re. mayo. As for veg it was just 50g of asparagus and maybe a little less broccoli and a small salad. Having a decaf coffee and HWC for supper so that’ll help add a bit more.

(LeeAnn Brooks) #38

All good Keto food for carb levels, but not very high in fat. Protein and carb have 4 calories per gram. Fat has 9. If you sub out these low fat foods for high fat ones, you’ll be able to double your calories per bite.
Like I said, once you get used to the higher calorie levels you can easily add them back in. But as you are struggling to eat more than starvation levels, set them aside for now and eat more fat.

(Alec) #39

This. I seem to be agreeing a lot with LeeAnn today! :slight_smile:

(LeeAnn Brooks) #40

I’m easy to agree with.:wink: