Macros - Can someone explain if the ratios between Protein and Fat are important

(Sarah Sim) #1

Hello Everyone,

I am at the end of my first week. I have been plotting my macros with Cronometer. I am just worried about my protein and fat.

The suggested macros are 1399kcal, protein 63g, net carbs 20g and 130g fat.

Most days I have reached my protein target, but my fat has been between 88g to 138g. If I then have some fat I go over on my total kcals. So, not a big problem as it is only my first week.

My question is how important is it to keep the ratio between protein and fat? For example on the day I only managed 88g of fat and 59g protein would I have been burning protein when the fat was used up? Or would my body use my own store of fats before the protein?

Thank you in advance.

#2

It’s important that you keep your carbs low & meet your protein macro. Grams are more important than percentages. If you’re hungry eat the fat & if you’re not then you can eat less of it. As long as you do not intentionally calorie restrict you should be fine.

#3

Fat is not a goal it’s a lever. Calories wise, you want to have more fat than protein, but that’s easy considering it’s 9 calories per gram. Just eat fat until you’re full. As long as you’re not eating a lot of lean meat or protein powders, it should regulate itself.

(Full Metal KETO AF) #4

Variations of ratios from day to day are fairly normal, think of protein and fats more like targets than goals that need to be met. I mean you shouldn’t worry if you’re 25% under or over your macros from day to day. Now carbs are a limit not a target. I wouldn’t recommend trying to squeeze in carbs if you’re way under 20, just look at it as a successful day. As long as you’re feeling good, have energy to get through your day and your not feeling hungry all the time you are probably ok.

(Carl Keller) #5

Hi Sarah.

Only your body knows exactly how many grams of fat and protein you need per day to not be hungry but if you aim to eat equal grams of each, the ratio is 69% fat to 31% protein in calorie value. That’s pretty much in the keto ballpark. But I can say from experience that those numbers can fluctuate and weight loss can still happen as long as the carbs are kept low and your hunger is kept in check.

Most of what you will read about keto warns about too much protein either kicking your out of ketosis or preventing weight loss and I honestly believe it is unnecessarily over-hyped. This topic is probably the most controversial aspect of keto and some experts suggest as low as .8 grams per kg of total body weight and others will say as high as 2 grams per kg of total body weight.

It’s true that protein can be converted to glucose in the liver via gluconeogenesis but the process is demand driven, not suppy driven. We do need some glucose to keep our blood glucose levels on an even keel and WE NEED protein to do this since we are restricting carbs.

If you simply eat protein and fat to satiety, then you won’t need to worry if you are having too much of either. Correcting the behavior of your hunger is far more important than eating to a predetermined macro for fat or or for protein. Let your body decide how much is enough.

Ben Bikman talks about the relevance of protein in the video below. It’s a very eye-opening experience if you take the time to wach it.

(Full Metal KETO AF) #6

This can be a little misleading, protein will fill you up and fat will give you sustained energy. I don’t think anyone really fills up on fat because a belly full of fat would probably make you sick and fat is very dense energy wise. But fat does keep hunger from returning so quickly. If you need to have a snack you should make it fatty like pepperoni, cheese, or some nuts. Don’t have a salad for a snack.

(Door Girl) #7

I absolutely top off with fat. Sometimes, like tonight, it is a matter of how much of the extra rib eye fat I keep for myself and how much goes to the dog. (There was a lot of fat, and the steak was topped generously with blue cheese.) Other times, like this morning, it is the pat of butter on my eggs since I’m feeling the big hunger feeling and know that fat is what will quiet that feeling. Other times, it is a bit of mixed baby salad greens smothered in blue cheese dressing. …or a spoon of said dressing…

I’ve chased the hunger phantom enough in my life, I’m so thankful that now with keto I’ve learned that eating fat to finish filling myself to satiety is a great way for me.

#8

I wouldnt worry too much about the exact ratios specially in the beginning, just keep carbs under 20g. Going catabolic in keto as a women would need very low protein intake anyway.

(Sarah Sim) #9

The video start from 22.17, is that correct? I got the general idea anyway. Thank you.

(Sarah Sim) #10

Thank you everyone. I have been listening to 2ketoDudes and have just got to Ketophobia. Protein and fat ratio has been explained I am reassured.

So I limit my carbs to 20g per day, I will try to hit the protein macro of 63g and if I am down on fat at the end of the day and I don’t feel hungry, I will be happy, because if my body needs more it will get it from my body fat. Whereas if I need a little comfort :slight_smile: I can drink that fat hot chocolate, but I will know it is not because I have to, to make up my fat macro.

I also shouldn’t fret about something all evening and then post. I possibly would have been clearer in the light of day.

(Carl Keller) #11

YouTube is funny. When I go back to that video to copy the link, it saves it at the last point I stopped watching it. The entire video is relevant to protein.

(You've tried everything else; why not try bacon?) #12

It’s imprecision in how we use the language. Eating to satiety means eating till “full” in the sense of “I don’t want any more,” not “My belly is going to explode if I have ‘just wan more waffer-theen meent’.” The first is me these days, whereas the latter was me as a sugar-burner, lol!

(Full Metal KETO AF) #13

@PaulL Great Monty Python reference😁. I agree about the satiety that fat provides, just maybe the wording of “filling up on fat” is quite misleading for a noob. For me it’s just too easy to have my fat macro end up as 125-150% of the recommended amount without putting butter on stuff even. That’s bacon and eggs and HWC in my coffee, sometimes and ounce of cheese and a dinner with steak or a couple of chicken thighs and stir fry Bok Choy, I’ll be at like 125% of the fat macro. I only recently started tracking and I am learning a lot about my diet from it.

(Marianne) #14

That was so disgusting!!! :rofl:

(You've tried everything else; why not try bacon?) #15

But it was still a funny movie, overall.

(Marianne) #16

Nothing like British humor.