Hi- I’m new to the whole keto way of eating and I just want to know if I’m doing every thing right. I’m currently at 200 lbs 5’8” and want to lose about 20-30 lbs. I calculated my macros and got 120 F/ 97 P/ 20 C. I’m eating everything exactly according to my macros and measuring/ weighing out everything. Am I going about this the right way? I’ve read many scenarios where people weren’t eating enough fat or protein and didn’t see any results.
New to keto and want to get it right
Baytowvin
(TJ Borden)
#2
Especially starting out, the main thing is to keep the carbs to 20 grams or less. Protein is a general goal, nothing to sweat over. Then eat fat to satiety. If you’re hungry, eat; and eat fat. There is no “goal” for fat other than satiety.
Alecmcq
(Alec)
#5
When you used the calculator did you request a deficit? It looks like that to me. I would recommend you start with zero deficit. This is not a low calorie diet. It works a different way. Make sure you are not hungry. If hungry, eat fat.
Alecmcq
(Alec)
#6
I assume you are not Nina Teicholz? 
And are you a runner? If so, welcome to the keto runners club!
N.runner34
(Nina)
#8
Hi- Nope I’m not! and yes I am a runner. I try to run 10-15 miles per week if I have time. Glad to be apart of the club!
N.runner34
(Nina)
#9
I did click deficit since I’ve heard many say that a deficit is needed to lose weight. Right now I have to consume approximately 1,500 calories, but I’m definitely not hungry. I was doing low-calorie diets before so this may also contribute to my lack of appetite. Did you get better results when you ate without a deficit?
Baytowvin
(TJ Borden)
#10
That is absolutely true, but that deficit comes naturally through the ketogenic way of eating. The main problem with trying to force/control the deficit is you have no way of knowing, or really controlling, your calorie expenditure. Making it worse, forcing calorie restriction will cause your metabolism to slow as it adapts to meet your intake.
The magic of a ketogenic way of eating is that you train your body to recognize stored fat as available energy. Once it does that, your appetite drops and you end up consuming less calories…naturally.
jff
#11
I’m new to this and I am on a water fast for 8 days now. Should I be concerned when I tested my ketone level and it was 7.8?
Alecmcq
(Alec)
#12
Nope. While 7.8 is in the high range it is not near the levels needed to be an issue. What was your measurement tool? If you are new to this, then it is likely that you are making loads of ketones and spilling them left right and centre because your body is not used to using them.
Kudos to you to be able to do a long fast straight away. Do you know if you are fat adapted?
Baytowvin
(TJ Borden)
#13
New AND already fasting. That can be rough. I wouldn’t worry about fasting yet. That part comes easy, almost naturally, once you’re fat adapted. Given that you just started and you’re fasting at the same time, 7.8 doesn’t sound crazy. After a few weeks you’ll be more efficient at burning and producing ketones and that level will probably drop.
jff
#14
Thanks for your response. I was a bit worried. I’m not sure if I’m fat adapted yet. I don’t crave sugar and still have days I feel hungry but not real bad
Alecmcq
(Alec)
#17
That’s blood testing, right?
First rule of fasting is to end the fast if you are not feeling 100%. Don’t think longer is always better, not necessarily true. Be kind to yourself.
jff
#18
Yes blood testing. I’m not feeling bad was just concerned. I will not continue though if I do start feeling bad. Thanks!
jff
#20
That’s great info. I will check my numbers again tomorrow and if gets any worse I will break the fast. I appreciate your help!