Measuring carbs, fats, & proteins

(Eric) #1

I have found the biggest challenge on this diet has been measuring properly. Does anyone have any suggestions on how to keep my fats/proteins/carbs intake on the level?

#2

What exactly do you mean by measuring? Do you mean keeping track of what you eat or figuring out the macros of the things you want to eat?

(Running from stupidity) #3

I use and recommend this spftware/app. One of the main reasons is that it has a tightly-controlled food database that will only be altered by the staff at the app dev company, not just any nuffie with a phone.

It’s also easy to add your own foods/recipes to, and if you subscribe, has awesome reporting functions.

#4

My stomach/hormones do all the measuring for me.

(Eric) #5

Yes I have no trouble keeping track of carbs and fats but proteins seem kinda tricky to me. I am new to keto so it may be easier than I realize but I want to be sure I
am doing it correctly and not exceeding my daily limit of protein.

#6

A good place to start is 1 gram of protein per kilogram of (reasonable) desired bodyweight. Try that & see how your body responds.

For protein amounts I just google ‘protein in 100 grams chicken thigh’ or ground beef or whatever.

#7

Definitely watch the carb count, especially in the first few weeks.

Use food labels or an apps like cronometer, I use Fitbit …, search this forum for other ideas.

But after a couple of weeks you’ll get use to it. For me the magic formula is just avoid bread, rice, pasta and eat meat and veggies with butter. Or bacon and eggs. Bingo. Perfect numbers.

If you eat too much protein you’ll probably feel drowsy.

If you eat too much fat you won’t get fat. So don’t worry.

Basically just eat until you feel full-ish. You don’t have to get it down to the gram

(Running from stupidity) #8

Most people don’t have a daily protein limit.

(Robert C) #9

Try for 75/25 (and 20 grams or less of carbs) and measure your ketones.
If you are hovering around .4 and .5 - up the fat.
If you are nicely up at 1.0 or more - good enough.

Only accurate for the first few months but then you will have the WOE nailed down (and you won’t go overboard on being strict so potentially falling off the wagon).

(Carl Keller) #10

I believe if you keep your carbs low (20g net is my limit) and you eat protein and fat to satiety, then you can be successful on keto. The trick is to not stuff yourself and to not be hungry after you’re finished eating.

While I never obsessed to eat what macros told me, I do know from logging my meals on cronometer.com that I ate between 1 gram of protein and 1.5 grams or protein per kg of total weight (which is between 80g and 120g)… as well as 130-160 grams of fat per day. This is pretty much what I ate for the first month. I am a 5’10’ male and was around 210 pounds at the time.