My son just started. Do his macros look good?

#1

My youngest son has started keto this week to lose weight. He’s 18, 6’1” and weighs 290. We calculated his macros (without deficit) and his fats look really, really high.

2658 calories
244g fats
96g protein
20g net carbs

Here’s what he’s been eating:
Breakfast: BPC (with butter, mct oil, hwc), Keto French Toast Muffins or Eggs with Bacon
Lunch: Salami and Cheese or Hamburger with cheese, Macadamia Nuts, Pork Rinds
Dinner: Chicken thighs, Steak or Pork with Veg (broccoli, asparagus, brussels sprouts, spinach or kale) made with butter & olive oil or bacon fat. Parmesan Cheese. If he’s still hungry after dinner, he’ll make some HWC with cocoa powder.

He drinks plenty of water.
He doesn’t have snacks.
He’s not active.
He’s eating about 10-15 net carbs a day.
He’s also careful not to go above his protein or calories.

Do these macros look ok? The fat seems so high. Should we do a deficit of 10-20%? Any advice or tips from guys that have been there would be greatly appreciated! He’s a bit disappointed that he hasn’t lost any weight. I just wanted to make sure he’s on the right track or if we need to make some changes.

Thank you!

(Ron) #2

Nope, don’t change a thing. Those macro’s are right. That is close to where I started and had similar macro’s. His menu looks awsome. You have him on the right track. Great Job!!:+1:
Don’t let him get discouraged about not losing. I didn’t lose anything for 8 weeks as my body had other things that needed repaired before weight loss that is down the priority list a ways as far as the body is concerned.

(TJ Borden) #3

How’s he feeling? Is he loosing weight or inches around the waist?

I’m assuming by deficit you mean for some caloric goal? Don’t worry about that part for now.

Stick to basics:

  • 20g or less of carbs
  • moderate protein scaled to lean body mass
  • fat to satiety.

Once he’s fat adapted his appetite will likely decrease and it will take less fat to reach satiety.

#4

Awesome! That’s what I wanted to hear! He’s doing a great job tracking everything and I know he’ll be successful. Thank you so much for your reply!

#5

He’s feeling great, just not loosing weight. I’ll have him take measurements and maybe he can see some movement there. Thank you!

(TJ Borden) #6

I just saw that you said he just started this week. Scratch measurements. Give his body a chance to adjust. Give it another three weeks before you weigh in or take measurements.

#7

Ahh that makes sense. He’s really worried about gaining weight though. Not sure if he’ll stay off the scale.

(TJ Borden) #8

Since he’s only 18, he’ll probably adjust quicker than most of us since he hasn’t had as much time to fuck up his system as the rest of us. Maybe @KidKeto can weigh in too since he’s close to that age…at least a hell of a lot closer than the rest of us.

Damn… I can only imagine how different life would be if I had found keto at 18. Well, better late than never.

(Ron) #9

Your welcome. Just a FYI, After the weight started going I have lost over 40 lbs in the last 3 months and I am 61 yo. He might be faster being so young, but don’t count on that as he might build more muscle to which will hinder the scale. :wink:

(Ken) #10

After two weeks and he hasn’t lost weight, do this. Change his macros to 60/35/5%. Rather than eating low protein and then fat to satiety, have him eat two thirds meat to one third fat. That will get to the 60/35 macro. Have him eat THAT to satiety. Stress that if he feels sated during the meal, stop eating. Also, if not hungry do not eat. If hungry, eat, hopefully the leftovers from the previous meal. His body will self regulate due to the leptin response. For men, (including me, and my son I leaned out) the higher, moderate protein macro enables a stronger leptin response. My son went from obese to cross country star. Things will help greatly if you can get him moving. Start out with a 20-30 min walk if possible, right before a meal.

#11

I agree! I wish I found it when I was first diagnosed with T2D two years ago. My A1C kept creeping up even though I was following the diabetic diet exactly. I started Keto in March 2018. My A1C was 7.0 in January 2018 and it was 5.8 when I was checked in April. I also wish my Dr. would have told me about this diet…

(TJ Borden) #12

That’s huge. Nice job.

#13

Thank you. It still amazes me.

#14

Thank you for your advice! We’ll give that a try if he hasn’t lost any weight. That’s very inspirational about your son!

(Alec) #15

Blue1
This is perfect, I would struggle to provide a single thing to improve. Magic. Just make sure he gives it time to work. I love the 244g of fat. Perfect, have him eat more if he is hungry!

Don’t do a deficit. What you have right there is perfect!
Cheers
Alec

(Katie) #16

Hide it. Scale weight more often than not an accurate representation of the health of the body. A lot of people lose inches but not pounds.

#17

Yay! I should have asked you lovely people sooner! I’ve been worried about those fat grams all week. Thank you for your reply!

#18

I will. I’m so proud of him for taking this step and I don’t want him to get discouraged this early. Thank you!

(Alec) #19

You/he obviously “get” keto. This is not common straight away. Most people find it difficult to ignore the CW. Well done KCKO!!

(Chris W) #20

Keto newbie approved!

Its not absolutely necessary to meet the fat at this moment, in a week or two he should be trying to hit it once keto adaption is running a full steam maybe sooner since he is young. My daughter just started and it took 7 days to keto adapt she is 21 but pretty small.
She went from not really eat enough fat to really wanting it in the last couple days.