How much of everything?

(Caraway Carter) #1

I’ve been doing Keto off and on for about two years. Sometimes I’m very strict with the foods I’m eating, and at other times, I half-ass it. I want to get serious about it.

I don’t understand the math involved, and I wonder if that’s what’s holding me back. How much of what I make do I eat? I’ve learned to stop when I’m no longer hungry. It’s been great for leftovers. But then I’ll make a Chicken Fajita casserole that’s for four people and my husbear, and I eat it in one sitting.

How do I figure out how much protein I should eat to fat, to carbs? Is measuring what I need? I’ve lost 13-15 pounds since July 1st. I can see a change in how I move and the energy; I do not see changes in the body. However, clothes fit better.

(Ellie) #2

The normal split of macros here is:
20g carbs or less
Adequate Protein
Fat to satiety

Adequate protein is roughly 1g per kg of lean body mass, but going over somewhat won’t hurt. Just make sure you get enough.
Fat to satiety means that you should have enough at a meal to mean that you aren’t hungry for a few hours until your next full meal - keep snacking to a very occasional thing.

The main goal is to limit the release of insulin in the body.
Carbs release the most insulin, so minimising carbs limits the amount of insulin released.
Protein and fat also release some insulin, so no snacking limits the frequency that insulin is released.
Stick to those and you’ll be fine.

(Garry (Canada)) #3

I have already given you the tool to use in another thread of yours. What’s the difficulty? The answers are very clear.
Enter your macros and eat according to the moderate caloric deficit chart. Don’t over think things.