Macros out of whack

(Cary) #1

Need some suggestions. Protein is too high so I can lower that without a problem but carbs are around 15% and fat around 60%. Need more fat while lowering carbs. Other that oils I’m finding it hard to get the fat macro corrected. I just noticed that avocados have 12g of carbs and I eat probably one a day. Even tough my macros are out of whack it doesn’t seem to be effecting my weight loss, down 52lbs since Aug 28th but want to make sure I’m in ketosis. I have the urine strips and a breathe ketone meter that both show I’m there but don’t know how much I trust them. Any help is appreciated.

(Lonnie Hedley) #2

Avocados are full of fiber so net carbs are really low. That makes them a great source of healthy fat.

You can increase your fat by making fatty sauces (Alfredo is a great example). Or topping veggies with butter. Eating high fat ratio ground beef. Cream cheese is high fat. Making a homemade high fat vinaigrette for your salads, or just to top anything to add fat (olive oil, vinegar, seasonings).

(Robert C) #3

Macros do not mean the same thing when starting out vs. after you are well into being keto / fat adapted.

For example, in the last 109 days (since August 28) you have lost about a half of pound per day. Wouldn’t that count in your fat %? If you ate an extra half pound of fat one day, your body wouldn’t go to its own fat stores and your weight wouldn’t drop. This is a very good place to be in for weight loss - might be good to not change fat consumption until you plateau.

15% carbs is high depending on your intake (56 grams of carbs on a 1500 calorie per day diet - over 100 grams of carbs on a 3000 calorie per day diet). If you want to be really sure about being in ketosis - get that down to less than 20 grams - that is why the 20 gram number was chosen around here - pretty much ensures ketosis.

BUT - given your great progress, it might be best to just keep doing what you are doing (especially if you are not hungry all of the time but instead happily ketoing on and not in a plateau). What if trying to be more sure about being in ketosis forces you to eat foods you do not like and skipping ones you do like? Ending up resenting the way of eating trying to be a perfectionist - probably not worth it.

#4

Forget about ratios and percentages. Keto is a simple concept – Minimal carbs, adequate protein, fat as needed (for satiety).

You want to keep carbs low, because that’s what keeps you in ketosis. The 20 grams of net carbs is a lowest common denominator where ketosis is almost certain, but many can go higher. But, in general, the lower the better.

You need to make sure you get enough protein, because your body needs them. It will vary depending on your lean body mass and activity level. Make sure you get enough. More is better than less, and it’s hard to get too much.

After that, it’s fat and calories. If you’re trying to lose weight, you’d want less fat. But if you’re hungry, you need to eat more fat. Maybe a little protein. But as few additional carbs as possible. Early on, it’s OK to go above a calorie goal. Later on, for most people, getting into ketosis provides a natural appetite suppressant.

When I do the online calculators, the only thing I take away is the grams of protein I may need.

(John) #5

Some people can be in lipolysis while eating 50g of carbs per day. Depends on a lot of factors.

Why are you wanting to change things up if you have such a high success?

#6

Please note: when we say 20gram carbs it is “net carbs”. Which is Total carbs minus Fiber. In the case of avocado that’s 12-10=2. So you count them as 2g carbs not 12g

Full cream in coffee, Who counts calories that’s about 100 right there.

I fry bacon and eggs in butter. Butter is pretty well pure fat.

Add olive oil to salads, again olive oil is all but pure fat.

I add butter on top of steamed vegetables as soon as I put them on my plate, the butter melts and makes them taste better.

Avocado, feta cheese, canned sardines or salmon, mixed about but not mashed - voila my secret lunch recipe. Half the price of a Subway and way way less carbs. Plus some essential fats like omega 3. Bingo.

I do not track percentages I count the net carbs using an app and I also double check the number by reading to nutrition labels.
Net Carbs = Total Carbs minus Fiber. (Fiber is good).

#7

I wouldn’t speak for everybody, many people count actual and not net.

#8

Oh, ok, I’m just going off Dr Phinney and Volek’s books and vids. They definitely speak of net carbs.

I measure myself with an electronic blood meter and I’m definitely in keto so I’m okay there but thank you for letting me know it is good to know what others are doing.

Cheers.

(Robert C) #9

There is another total vs. net option I heard once from a doctor on a podcast.

Basically it was to count net carbs for natural things (avocados, broccoli etc.) and to count total carbs from nutrition labels (nutrition bars, processed foods etc.).

The reasoning is that companies that want to show low net carbs can play games to make their processed product “look good” (but they really hit your system more like a candy bar instead of a vegetable).

(Cary) #10

I count total carbs. I’m probably around 20-35/day. I’m happy with my results so far and only about 15 lbs from goal but just want to make sure I’m staying in ketosis.

(You've tried everything else; why not try bacon?) #11

Be aware that the closer you get to your goal, the more slowly the weight will come off.

Be wary of macro calculators. Your carbohydrate threshold, whatever it may be, is an absolute amount per day, not a percentage of calories. I am blanking on the name, but there was a doctor who wrote up his experience as a corporate physician helping the executives lose weight (he used a low-carb, high-fat diet), and one of his executives, even on very little carbohydrate, started gaining weight if he ate so much as one extra apple a day. So your carb limit is absolute, not a percentage.

Protein should be pegged to your lean body mass. You want more if you are trying to add muscle; you need less if sedentary. There are indications in the recent research that more protein is better than less.

Fat is your source of calories. It is there to replace the calories you are no longer getting from carbohydrate. Eat till you are satisfied, then stop. Deliberately restricting calories can have a negative effect on your metabolism, but eating till satiated lets your body decide when you’ve given it enough, and that promotes weight loss, if that is of interest to you.

Fat is not a magic weight-loss food, merely a low-insulinogenic source of energy (insulin is the fat-storage hormone, so we want to keep it low). The best fats are saturated and monounsaturated, the former for health, the latter for energy. We don’t need much in the way of polyunsaturates, and only the ω-3 and ω-6 fatty acids are essential to the diet. Try to keep them in equal proportion, since they compete for absorption. Also, ω-6 in quantity is pro-inflammatory. This is why we recommend avoiding the “vegetable” (actually seed) oils on the market. They are mostly polyunsaturates and with a high percentage of ω-6. Cook with butter, lard, tallow, and bacon grease, and make your salad dressing and mayonnaise from fruit oils, such as avocado, coconut, and olive oils.

(Cary) #12

Thanks Paul. I’m fine with the weight loss slowing a little. I’m about to get back in the gym and start putting on some lean muscle. I’m thinking I need to keep my protein up a little for that. I haven’t been eating any bacon at all but will probably add some to my diet for the fat. At 1.5g per kg of body weight I’d need about 140g of protein per day. Do you think this is enough for muscle growth? 10 years ago when I was in the gym regularly I’d eat 2g of protein per pound of body weight and 1g of carbs per pound. Man this Keto is worlds different lol.

(You've tried everything else; why not try bacon?) #13

It probably is enough, but you probably also want to be sure that you are eating proteins with branched-chain amino acids, especially the three essential ones, which are (assuming my memory is working) leucine, iso-leucine, and valine. I have a prejudice against supplementation, so my recommendation is to get your BCAA’s from your food, not from a pill or powder.