New here need some advice

(Angie Marie Kane) #1

Hi guys I am new to this forum. I did keto 2 years back entered ketosis can’t remember If I lost any weight I was doing things like bpc and cream cheese pancakes lol. This time I am also in ketosis and was doing one meal a day now doing 16:8 intermittent fasting but I just eat a lot so I am 5’2 eating no less than 1500 calories my fat is at 115 grams and protein higher yet net carbs under 15. My question what’s a good starting point grams wise and calories wise for a girl who’s 5’2 and lightly active ? And any tips for helping with binging?

(Liz ) #2

Hi and welcome! I’d say your macros sound good, and at this early part of the process I’d suggest following your hunger & eating as many calories as you feel you need.

I don’t know how far into this you are but you can be in ketosis without being fat adapted yet. Usually that takes weeks, I think it took me at least 6 weeks & I was already starting out low carb. Everyone is different though. I knew I was fat adapted when my hunger really dramatically reduced. At that point you should naturally settle at a calorie level that keeps you satisfied but allows you to access body fat for energy.

I have struggled all my life with disordered eating & Keto didn’t fix that, but it takes care of cravings & weight loss so I can focus on learning new habits around food.

Wishing you success!

(Athena) #3

If I am reading this right and your protein is higher than 115g per day, that is really high! I’m 5’3" and keep my protein around 60g. On a rare day I may get up to 80g.

There is some formula for protein. Hopefully someone smarter than me will come along and mention it.

(Liz ) #4

Oh good point, I missed that about the protein. I agree it’s high.

(Allie) #5

Seems an awful lot of protein. I’d say less protein for sure and more fat if you’re feeling hungry.

(Doug) #6

Hi Angie. :slightly_smiling_face: Fat tends to be quite satisfying to most of us, and I get feeling “full” pretty fast with butter, fatty beef, etc. Really cuts down on the impulse to binge. If you’re actually eating more than 115 grams of protein (not just protein-containing foods) a day, that probably can be cut down a good bit, which will help with burning body fat/weight loss.

(Linda Culbreth) #7

Welcome and good start. A couple of things jumped out at me.

  1. Cut your protein way down and up your fat intake.
  2. Forget about calories - just keep your carbs under 20 grams, make protein amounts smaller, fill up on fat. (Forget about weighing, too!)
  3. Change up your eating - some days 3 meals a day with the last being at least 3 hours before bedtime. Some days, fast one or two or all three meals. Sometimes, fast for 40 hours or several days. When you fast, fast. When you eat, feast!
  4. Be sure to get enough salt and water inside you.