Macros don't sound right

(Empress of the Unexpected) #1

Ok, after 6 weeks of lazy keto, I decided to break down and run the numbers. I used the Ruled.me calculator. I’m kind of in shock. It recommends 81 grams of fat and 78 grams of protein. The protein requirement seems really high. The whole thing is more food than I can eat in two days’ time!!I If I have to go under the grams on either fat or protein, which one should it be? Getting exactly those amounts seem tricky.

Also, I am what is considered a “normal” weight, but trying to get rid of a belly and love handles. (I have lost 10 pounds in the six weeks - all in legs, arms, and butt). Should I forget about losing more weight? Will Keto eventually redistribute everything, or should weight loss be my goal? I primarily want to lower my triglycerides so I am assuming more weight loss will help that as well.

(Ron) #2

Regina, you know that is only 1100 calories right?

(Ron) #3

Protein levels are ok. I wouldn’t eat less than about 50g daily anyways.

(Alec) #4

Regina
What’s your weight, LBM, and a rough idea of what you eat right now?
Cheers
A

(Empress of the Unexpected) #5

That’s another part of my confusion. But it’s still a lot of food for me. Even before Keto I tended to skip dinner.

(Ron) #6

There are ways to increase you fat consumption but we need to get an idea of what and how your eating to suggest helpful ideas.

(Empress of the Unexpected) #7
  1. Don’t know LBM. 6 strips Bacon, half avocado for breakfast (don’t eat eggs.) Lunch, huge salad with blue cheese dressing, almonds or pork rinds. Dinner, pork chop, butter, veggies with butter.
(Empress of the Unexpected) #8

And I tend to eat the same things, so if you can help me come up with a “same thing” menu that would be great. I bought some coconut milk but saw that it had too many carbs in it.

(Ron) #9

Are you trying to lose weight or maintain?

(Empress of the Unexpected) #10

I don’t know. I have a belly and love handles which I suspect explain my high triglycerides. I don’t know if I simply need to lose more weight or if this “body recomposition” members speak of will just redistribute the weight.

(Alec) #11

Let’s assume you are 25% bodyfat (I think about right for a leanish woman). So lbm would be around 95. So 95lbs is approx 40kg. The dudes recommend 1-1.5g per kg of lbm. So that’s a range of 40-60g of protein per day. So I think your calculator is high. I have heard some say 0.8-1g per kg of lbm. So you could do 35g of protein.

I personally think your macros from the app are high end on protein, and too low on fat.

Re what you eat: my recommendation is halve the salad and veg and eat more fat and see how you go.
Cheers
A

(Empress of the Unexpected) #12

Good, that’s a relief on the protein. I love meat, but I would have to really work to get up to 70 grams. Did you mean halve or have the salad and veggies? Also, I think HWC in coffee would be a good idea. So does Keto redistribute belly fat or do I need to lose more?

(Ron) #13

Running through my macro calculator it suggests you to consume 1370 calories daily so you probably need to adjust a little bit.

Suggestion would be to try eating the whole avocado in the morning and maybe cut back a little on the size of salad at lunch but add a tablespoon of coconut oil to the salad with your blue cheese dressing. The more avocado in the morning might help satiety so you don’t need quite as big of a salad. Vegetables are a bulk food and fill you up quickly. I also like them but have adjusted for that. You can also add some black olives to your salad to increase fat content. Are you against dairy? Shredded hard cheese will help also.

(Ron) #14

Eat the meat when possible. You won’t get to much protein. If you drink coffee then HWC is great. Or you can add butter and coconut oil in black coffee too.

(Alec) #15

I did mean halve. As in cut the quantity in half.
HWC in coffee. Yes.
Redistribute fat? I don’t know but I would doubt it.

(Empress of the Unexpected) #16

Thanks. I love cheese. I understand that once I am fat adapted I can then lower the amount of fat I eat and have my body burn it’s own fat stores. But considering I still get hungry throughout the day I assume I not fat adapted yet.

(Empress of the Unexpected) #17

Ok so, I’m in this for weight loss.

(Ron) #18

Probably not but maybe since you are eating a deficit daily caloric intake this is what is causing the hunger pains. If you are feeling hungry you need to force yourself to get a little more fat in your meals (baby steps) so you can go from meal to meal without getting hungry. When you are for sure fat adapted then you can adjust but give it a month or so to let the body get used to the new system of fat burner. Every day that goes after adaption is an increase in efficiency.
Chances are that after your fully adapted your hunger will naturally subside and your body will take control of adjusting your weight into it’s healthiest state.

(Empress of the Unexpected) #19

Thank you I will do that