ok so today my macros came out to be 75% 20% 5%… 200g Fat 117g protein 32g Carbs 8 grams fiber so 24 NC
also I had 7 grams of sugar and 2479 calories
my question is how do these numbers sound? this is day one for me so is this about what I should be shooting for? I’m 340lbs and 5 10, 33 years old. is 7 grams to much sugar? any other advice about these numbers would be greatly appreciated I am just beginning my journey and would like to set good habits for the future
Your on the right track and the numbers are good for just starting out. The main thing in the beginning is to try to keep your carbs to 20g and under. This will ensure you will become fat adapted and gain the benefits of the Keto WOL.
Probably not but the reason it is suggested to 20g or less is because this ensures that even tough we are all individual and have different tolerances, most everyone will become adapted. It is just a safe number to cover most everyone.
For day one, that’s great. You might feel even better if you can cut out the sugar entirely. (It has unwanted metabolic effects and can stimulate cravings.)
A ketogenic diet is not so much about macros, but rather keeping carbohydrate low enough for the body to start burning excess stored fat. As Ron points out, 20 g/day of carbohydrate is a bit arbitrary, but it’s a safe level of carb intake to strive for, especially in the beginning.
There is plenty of room for you to increase your protein, if you find yourself craving more.
You are eating a nice amount of fat. You are giving your body a nice amount of energy at that caloric level. Should you find yourself getting hungry between meals, have a fatty snack and eat more fat at the next meal. On the other hand, in a week or three, you may suddenly find your appetite dropping. If that happens, listen to your body. The general idea is to eat when you are hungry, stop when you stop being hungry, and don’t eat again until you are hungry again. Don’t eat just because it’s mealtime, eat when you are hungry.
If you find yourself feeling dizzy or lightheaded, constipated. or getting headaches, those are all symptoms of low sodium—we excrete more sodium when we cut our carbohydrate—so try to keep your salt intake up. A couple of cups a day of homemade bone broth is a great way to get your salt and other minerals, but a stock cube in a cup of water will also give you the salt you need. And drink to thirst.
Welcome to the forums, and please keep us posted. Keep calm, and keto on, brother! 