Macros Look Ok?

#1

Hi all,

So, I’ve done my homework. Read everything from Phinney and Volek to Jason Fung and everything in between. Listen to all of the keto podcasts. However,I still have a question. I have referenced several macro calculators across the internet (maria mind body, leangains, ruledme, perfectketo) and plugged in my metrics my macros are all around the same: 25 net carb, 70 protein, 98 fat. I have about 5 lbs to lose, am a middle aged, menstruating (sorry TMI but this is important, as you know) female in good health and am lightly active-I have a desk job and walk/stroll about 20-30 minutes a day with my dogs. I feel great, have been doing keto for about 2 months (previously, ate healthily and very, very low in any processed carbs), have been in ketosis (.9>2.5) consistently for at LEAST the last month since I started blood testing. Good fasting glucose. I gained quite a bit of fat in a short time in the first month when, on the advice of a woman in the community, I upped my fat to about 180 - all other macros were left as is above.

That said, I have been told by some prominent women in the keto community that that’s (98 grams) not enough fat. If I do get hungry, I eat fat (sometimes over 98g, rarely well over 98g–>140g) or protein, if I haven’t hit my goal for the day. I’m never starving and I feel more satiated and stay full longer than I did prior to keto. To reiterate, I feel great. I haven’t lost any weight except for the weight I put on when I upped the fat (as mentioned above), so I’m back to my keto starting weight, but I’m being patient with the process and hopeful that I’ll lose. I’m listening to my body more than ever before, too.

What are your thoughts on my macros, specifically the fat?

Thank you so much in advance,
Linda

(Chris W) #2

I think I cover this in another post but to look at macros you really need to provide your basic stats.
age, weight, height, BF, and activity level.

I think you may understand this now but this is a WOE of eating and not a diet. Having a goal that you may never achieve is possible. To be honest from a lot of people here you will see 5lb swings in one day(I normally have 2-3 pounds) What your body wants to do, and what you want it to do are two separate things. It also takes time to heal your body once you start down this road, metabolic dysfunctions like T2D or IR play into this as well.

If you come from a calorie restricted previous life you are going to have issues, and you need to address that straight away. You should not be hungry, ever, on this WOE and by your description you are still have hunger. Learn to embrace the food and make it count, don’t be afraid of it. Metabolism is a key in this, one of the reasons we say to eat more fat is that will help increase metabolism and help burn more fat by loosing your body’s grip on it.

(Dan Dan) #3

IF/EF KETO WOE is Self Discovery which leads to Self Mastery :smiley:

(Jo) #4

Hi, a fellow newbie here. I have a few thoughts

  1. don’t focus so much on the numbers. If you’re hungry eat mainly fat, if you’re not don’t eat.
  2. if I were to change anything in your macros I would drop the carbs to 20 grams and up the fat to 100-140 grams. My nutritionist recommended the following caloric proportions: carbs 5-10%, protein 20%, fat 70-80%. This seems to gel with what I have read on the forums and hear in the podcasts about macros.
  3. Are you tracking your food intake? As I said, I wouldn’t worry about the fat intake so much but make sure you don’t go above your carb/protein intake. If you are using an app such as Cronometer you can also track that you are getting all your micro- and phytonutrients.
  4. If you have only a little bit to lose (like 5 lbs) this may not happen, on this way of eating so quickly. The less you need to lose the longer it will take your body to let go of this weight. I fluctuate sometimes 2 or 3 lbs in one day, (Yes I step on the scale a lot!:blush:). So it would be hard to determine where your baseline is.
  5. If you think you are fat adapted, and after 8 weeks you could well be) try intermittent fasting. That may just give you the bump you need.

I am also a middle aged woman, although I am (peri)menopausal, and am moderately active as well, I try to walk about 45 minutes a day. So maybe this is useful to you. If you still have your periods, make sure you’re getting enough iron. As I said, I am also a newbie here so take this with the appropriate amount of salt. I have been doing Keto for 4 weeks and have lost 10 lbs of the 30 I need to lose.