How do you know your macros? Do you plan what you eat?

(Jane) #21

I did in my post but used a slightly higher figure. 1.2-1.7 g per kg of lean body weight (I said normal)

(Jane) #22

I am also 5ā€™ 2".

I can get to 100 g of protein with:

2 eggs
hamburger patty
4 oz chicken
4 oz cheese

(Jane) #23

It IS a big difference, but counting net worked for me. Your mileage may vary.

(You've tried everything else; why not try bacon?) #24

Letā€™s see. If you weigh 212 lbs., then your lean mass is more likely to be around 140 lbs., unless you have had a DEXA scan done and know for sure that your lean mass is only 48% of your total weight. But even so, 70 g of protein is 280 g or about 10 oz. of meat.

If you go with the 140 lb. figure, then 95 g of protein works out to 381 g or 13 oz. of meat. If you find that such an amount of meat is not satisfying, then eat more. We are working with imprecise averages here, and peopleā€™s protein needs vary considerably. Yours may be higher or lower than average.

(J) #25

When I was in weight loss mode, I just focused on making sure I never got close to 20g of carbs or more. Lots of meat, and fattier cuts sorta handled the rest. Broccoli was my main veggie.

#26

You will permanently lower your basal metabolic rate by eating 1200 calories per day. If you have loads of self-control and do it for years, it will never ever ever come back. Iā€™m the poster child for that. Iā€™ve had my BMR tested, 12 years after I quit starving myself, and it was still astonishingly low. I suppose someone out there has the perfect genes so that wouldnā€™t happen. And no, lifting massive weights, hundreds upon hundreds of pounds, did not recover the BMR. I was and am well muscled, but the BMR is forever lowered.

Your choice, of course.

20 grams total carbs or less, and 0 is fine. Thatā€™s keto. Make the carb grams veggies and whatā€™s in eggs, nothing else. Eat meat and veg. Eggs if you can tolerate them. Hard cheese if you can tolerate it, but not too much of it. Butter or lard for cooking. Thatā€™s strict keto and the most successful women stick to that. (Men have it easier, and so do young women with only 12 pounds to lose. Fat women need to be strict and as clean as possible, particularly if theyā€™ve yo-yo dieted and/or are over 50 years of age.)

Personally, I eat 73-25-2 macros on average. 12 grams of carbs per day on average. Iā€™ve tracked for a good portion of my life, and while I know pretty much by looking at a plate of food what Iā€™m looking at in calories, protein, and carbs, I still track and plan to forever, if not every single meal. I measure meat with a kitchen scale and veg with a measuring cup. But I eat until satisfied as well, so if I planned on having 8 ounces of meat, and only want 6.5 ounces, thatā€™s what I eat. If Iā€™m still hungry, Iā€™ll grab some butter and sugar-free jerky as well.

I feel like crap if I donā€™t get 100 grams of protein every day, and my hair starts falling out after a few days under 100. 130 grams is nice once in a while. Thatā€™s for a 145-pound lean body mass. I let my appetite tell me how much fat to eat in addition. I can go days having no more carbs than what is in a few eggs.

(Liz Santiago) #27

Well I ate today 2 eggs , 3 slices of ham, 1/4 cup of cheese, 1 thigh, 1 cup almond milk and it was not even 60g of protein
My problem is that 100g of protein will mean a lot of calories

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(Edith) #28

One pound of raw sirloin steak is about 800 calories and 83 grams of protein. Even at a 1300 calories a day limit, that still gives you 500 calories to get your 20 grams of carbs (which is only 80 calories) and another 400 calories for more protein and fat. 400 calories of steak would be another half pound. Thatā€™s a respectable amount of meat for less calories than you realize.

(Laurie) #29

100 g of protein is 400 calories. If you get it from eggs, meat, etc., the food might contain about 100 g of fat as well, which is 900 calories.

400 + 900 = 1300 calories. Is that too many?

To answer your original questions, I have a pretty good idea of my macros. I eat almost the same thing every day.

(Robin) #30

I have always counted ALL the carbs and rounded-up, since labels can be misleading and I donā€™t want to take the chance. When in doubt, count it all, even the fiber.

(Robin) #31

Same same and same.

(Allie) #32

STOP COUNTING CALORIES YOU ARE SCREWING YOURSELF UP!!!

(Liz Santiago) #33

But some people here have told me that if I keep my carbs below 20 and I donā€™t lose it is because I am eating more calories that I am burning.

(Nick) #34

I was using the my fitness app to track macros. Although, the big flaw is that it does not calculate net carbs, so you still have to work out what your net carbs are if you want to be super accurate, but I was just ensuring I kept my carbs below 20g.

Iā€™ve been in ketosis for 3 months now and I use a blood keyton device, so I know Iā€™m in ketosis all the time.

Iā€™ve stopped measuring my food seems Iā€™m always in ketosis. I always measure 0.5-3.5 MMol.

And I eat fairly similar meals.

Itā€™s possible I might got a bit over 20g at times but not by very much.

Measuring my food makes the whole process quite miserable and becomes a chore, rather than a joy which I donā€™t feel is sustainable.

(Liz Santiago) #35

I use a device too but I only see ketones in blood after I eat dinner. In the morning I have never seen any ketones and my fasting glucose is never above 95. I eat my breakfast by 8am with no more than 101 glucose after eating but testing every hour after that I have not seen any ketones in blood.

Do you test throughout the day and see ketones?

(Nick) #36

I IF 18 hours at least. That helps.

Do you take MCT oil at all? Thatā€™ll help boost your keynotes.

I have a cold at the moment, so yesterday I had quite a few berries (raspberry / blueberries) for breakfast, in sour cream. With nuts.

For dinner, I had beef with steamed veg. And butter on it.

Itā€™s 11am here and I haveā€™t eaten since 6pm the day before, and only had water and black tea.

I just tested and Iā€™m 2.0MMol.

(Nick) #37

I donā€™t actually test the glucose in my blood. Perhaps I should?

(Nick) #38

I am currently reading Mercolaā€™s book, he suggests itā€™s better to eat your meals early in the day and fast at night, given youā€™re less active at night (on the whole).

Iā€™ve read elsewhere to have your carb heavier food early in the day too, so you have a chance to work it out.

So perhaps try finishing your eating window earlier in the day, and make sure you have high fat food at end of the day. Add some MCT oil to your food.

Iā€™ve also sometimes just ha a table spoon of extra virgin olive oil before or after my meal, washed down with water. Just to ensure Iā€™ve got some good fats onboard.

And generally relating to calories over macros, I donā€™t really pay any attention to them at all, I donā€™t think theyā€™re a very helpful measure and largely another of the corporate food, low fat, high carb machine weā€™ve had thrust upon us.

As I have stated in other posts, I am quite active with gym/exercise, so that does help of course. But I eat when Iā€™m hungry, until I feel satiated. I donā€™t starve or limit myself in anyway. I trust my body to tell me what it needs.

If youā€™re eating a high carb / high processed diet, your body and psychology will send erroneous signals that you ā€˜needā€™ potato crisps or chocolate or bread or whatever, these are cravings and signs of addiction / high jacking. Once in a healhier state you can return to a better relationship with your body.

One of the things I have found from ketosis, is the appetite mechanism is restored to proper functioning where you can rely on it and listen to my body. More so than when youā€™re in a carb-addicted mess where youā€™re likely both insulin and leptin resistant to some degree and will get physical and pyschological cravings for things you donā€™t really need as I mentioned.

All of that has stopped for me. So if I feel hungry I listen to it. Although I fast most days, occasionally I wake up hungry, generally I eat earlier that day. And if I carry on feeling hungry, will keep eating. Yet, other days, Iā€™m fine with one or two meals.

Likewise, if I get half or two thirds through a meal and feel full, I stop eating. I donā€™t force my food down. And if there is meat there, Iā€™ll generally put it int he fridge to re-heat later or eat cold.

(Megan) #39

For every one person who has said this to you, at least 3 have said you arenā€™t eating enough and/or have probably slowed your metabolism from too much calorie restricting over too long a period of time.

You are in a really tough place and I feel for you. Your weight loss has stalled after fabulous, significant initial success and you live in a world where outdated, incomplete and sometimes downright wrong info on nutrition, health and weight management is the norm.

(Liz Santiago) #40

Thank you. I am trying to make changes and monitor what I am eating I am eating more but I want to do it the right way.