I’m struggling to reach my recommended calorie intake. If I’m eating to satiety but that’s well under the allowance of calories I can have, will I still get maximum keto and weightloss benefits or should I be eating more? I tend to only have coffee in the morning, a decent size but late lunch and either fast for dinner or have a medium supper.
Is max calories a must?
Shortstuff
(Allie)
#2
Not at all. Don’t force it if you’re not hungry.
Carbs low, meet protein - fat until you’re full.
rustyk61
(*Rusty* Instagram: @Rustyk61)
#3
You can stop thinking about all that stuff till you get used to eating 20 net grams of carbs per day. When you get that figured out, start tweeking your macros and hit your desired fat percentage. Calories really are insignificant in the equation. Your hunger should allow you to steer your intake.
Lovethyself
(Miss E)
#4
Where would I start as far as needing to know how to tweak my macris? for the first 5 or so days I was pretty strict with keeping note of macros but once the carb cravings dropped I’ve been doing it more by eye as more of my food has been fat and protein. Also using energy, mood and hunger to judge whether i need to eat more or less of something.
Shortstuff
(Allie)
#5
@Lovethyself sounds like you’re doing just fine as you are. Five days is still very early. Keep going and monitor your results as you have been. If you feel good and get the results you want then no need to tweak, but if things aren’t working out, then try differences.
allan
(Allan L)
#6
Not that you have to eat to any max intake but out of interest, what is the number?
allan
(Allan L)
#9
Then I totally understand why you can’t hit that on a daily basis.
Whilst the keto diet works totally different to high carb diets and calories on the face of it don’t matter, overeating more calories than your body can adjust to burn will not lead to weight loss. Stuffing in more food than you desire also will also not help. Thats the amazing thing about the keto diet, once you adjust to burning fat and insulin drops to release your internal fat you lose your hunger and feed your metabolism from your body fat.
Eat until full, no more than 20g carbs, protein for lean muscle and then the rest fat. What are your macro’s you calculated?
Shortstuff
(Allie)
#10
Ten days or five makes no difference, still very early. The adaptation process can take months. Just carry on as you are.
Lovethyself
(Miss E)
#13
but i have not really followed that in the last 4 days. Definitely not reaching that level of protein and have stuck to 25g or less of carbs.
sigh maybe i should stop being slack and make sure i write it down
allan
(Allan L)
#14
You are using fatsecret? I also use the same thing. Its fairly easy to log your food in that app.
Log everything you eat during the day and get a better idea of your actual consumption.
Keep NET carbs to 20g or less. The lower the better.
Use an online tool to calculate your protein. https://www.ruled.me/keto-calculator/
Eat fat until full.
Lovethyself
(Miss E)
#16
okay I’ve adjusted my macros and will try and get back into using the app more. Thanks for your help 
allan
(Allan L)
#17
OK, some would say that 130g protein is high but you could be very active. I usually stick to the sedentary macro’s and a 20% deficit but thats me, not you. 
Good luck and remember, eat until full, don’t force yourself to eat!
Lovethyself
(Miss E)
#18
It’s more that mt weight is high. I don’t work many hours so most of my hours are low activity but I do work out most days of the week. I have recently lost some weight and inches though so may need to adjust soon. Thanks for your help and encouragement
Shortstuff
(Allie)
#19
Protein should be calculated on lean body mass, not over all weight. That is a LOT of protein…
Pete_A
(Pete A)
#20
Sounds like you’ll do great! The are my macros too, usually a bit more fat and less protein but pretty spot on. ENJOY Ketopia!