Hello.
I am about to be 25 and at my highest weight of 197.8lbs.
Ive had 2 kids and am now done lol.
Im hoping to get down to my goal weight of 145lbs and keto looks like the best way for me. Not super restrictive but enough to get me by.
However for me I am having a hard time figuring out my Macros, or if I need to have them.
I know about the keto calculator however Is there any other way to figure it out?
Any advice to help me get by?
Keto calculator is the best guide to get you started but you still need to make adjustments based on how your body reacts.
Bit of you don’t want to use a calculator (they all give such crazy different results anyway) then I suggest just getting used to keeping your carbs below 20g until you’re used to it, then adjust from there if you need to.
Thank you:) thats kind of what ive been wondering if i dont use the calculator if it will work and i will still loose weight.
cutting out carbs in sugar are definitely going to help you to lose weight it’s when you stall (if you stall) that the other macros will come into play I have done well (45 pads lost) until recently where now I have to look at my protein intake and the fact that I wasn’t getting enough fat and adjust the macros now I seem to be on the right track again
Make sure that you are tracking your food religiously at least at first that will help you a lot with figuring things out
Thank you.
So say for instance today i had two eggs and a serving of bacon with some Avacado.
If i dont eat sugar or go over on carbs i should be good to go?
As long as I keep it up that way?
Sorry lol ive been doing so much research,youd think id be a pro by now.
Jk lol
you should be but again it just depends on your body for me two eggs and bacon plus the other protein that I was eating I believe was too much. I also am not hungry in the morning so I don’t eat breakfast. also I know I was not getting enough fat so that’s why I say just start putting what you eat everyday into a meal tracker so that you can at least see the numbers that you have and then when you think well maybe I need to adjust something you can cut out some of that extra bacon or eat a little extra fat you know what I mean?
Get an app to start tracking what you eat. Most people on here use My Fitness Pal. I use Keto Diet app. I add up all my calories, fats, net proteins, and proteins up on my own regardless if I use a recipe that tells me the latter. Figure out a good amount of Carbs for you to take in each day by using one of those keto calculators. A good rule of thumb is to stick between 20 - 50g carb per day. I am usually well below 20g per day. Check out some of Dr. Berg’s videos on YouTube about Keto. Be advised that it does take a few days to get into Ketosis. Grab some Ketostix from your local pharmacy (about $10 or so) and test yourself after a week. Remember n=1 and everyone is different when it comes to this kinda stuff. It took me about 3 days to get into Ketosis. Just KCKO!
edit: I forgot one of the most important things, keep that fat intake up!
Heres the general recommendation for starting:
<20g of carbs per day (minus fiber)
1-1.5g of protein per kg of lean body mass (what you would weigh if you have 0 fat)
Fat to satiety - that is, add fat until you arent hungry between meals
Try not to snack, but if you do try to make it as fatty a snack as possible like some keto coffee or a fat bomb - this is to allow insulin to drop as much as possible between meals.
Fats to try:
Lard
Ghee
Butter
Avocado, coconut, or macedamia oil
Fatty cuts of meat like bacon
Olive oil
Heavy Cream
Full fat cheese
Olives
Full fat dressings and sauces, curries, and soups
It is normal to initially lose weight and then stop for 1-2 months. This is normal. In this time there will still be noticable changes, like a less puffy face, less joint pain, visually smaller even if the scale doesnt move, losing inches… etc. Focus on NSVs during this time until you are fat adapted… or all the time. The scale frequently lies.
I have a thread up about moderate protein, high fat meals that I can link in a few hours.
Edit: also dont calorie restrict. Let your hunger determine how much to eat… trust me.