Newbie here need help

(Kris Ignacio) #1

Dear All,
I am just hitting on 3rd week on Keto just doing 70-25-5 and checking ketone urine strips, can someone help me how much calories should I be eating? I do cArdio and mild weights 3-4x a week, I had the impression that Keto would be using your stored fats, but will it still happen if you eat the fat? If someone can please briefly explain to me, would be really greatful, starting weight 199lbs lost 13.5lbs in 19 days. Current weight 185.3lbs

#2

How tall are you, and what is your age?

You’ll want to start looking at your goals in grams, not %. You’ll want to stay under 20-30g of carbs, you’ll have a protein goal, and then eat enough fat to keep you from being hungry. Fat isn’t a goal.

You are correct- if you eat too many calories, you will not lose weight. Keto is a method of calorie restriction (since people are generally less hungry on a keto calorie restricted diet than a standard restricted diet). Congrats on your loss to date, that’s awesome!

(Kris Ignacio) #3

I am 154cm (5’1”) 33yo and yes I am keeping my carb in between 20-30gm, 74g Protein and 92g fat. Is it okay to exercise? I am also Insulin Resistant but my endocrinologist said I dont have to take my metformin if I am on a low carb diet, but she actually wanted me to stop Keto diet as my cholesterol levels went up from high to very high a week after I started Keto, but I just ignored her for now.

#4

@Kris_Ignacio do your research on cholesterol. That’s typical on a ketogenic diet, and not so much something to worry about. But please do the the research, you owe it to yourself.

I don’t restrict my calories, but I do eat one meal a day. Some might say that is restricting calories, and I get their point, but while I’m eating I don’t worry about how many calories I’m eating, I just until I’m full.

You’re right, the ketogenic diet uses the stored fat on your body for energy, but I believe (and some will disagree with me) at first it could be possible to eat too much fat, where your body is getting enough energy from your dietary fat and not accessing your stored fat. So, I personally, wouldn’t worry about hitting a certain fat goal, starting out, if you have a considerable amount to lose. But after using up the stored energy on your body, eat as much fat as you’d like! It’s amazing! :smile: