Newbie Macro Tracking Question

#1

I’m only slightly over a month into this journey. So, I recently started tracking my macros because, you know, that’s what we do. Right? It seems impossible to actually hit my macro goals without being absolutely, gut-bustingly, full. Even more perplexing is that I barely consume 1200 calories (I know we don’t really count calories). Is this just how things go? I honestly might prefer to drop this whole macro tracking thing…

(Jules Swart) #2

If tracking works for you, track on. If it causes more issues than it solves and your journey is going well (progress towards goals, feeling good), drop it like a hot rock!

#3

I feel better than ever. Thanks for your input.

(Sjur Gjøstein Karevoll) #4

The only macros you should really care about are carbs (under 20g) and protein (1-1.5g per kg lean bodyweight, which is 60-120g depending on your size, gender etc.) How much fat you eat doesn’t really matter as long as you get enough calories to not feel bad, but that number could be 0g or 200g. The “high fat” part of the diet really comes from the assumption that people will eat a regular amount of calories, which has to come from fat if you remove carbs and keep protein moderate, but if you are comfortable eating a lower calorie diet there’s no need to force yourself to eat any more.

#5

Just be aware that as you continue to lose weight, you will want to adjust your macros, especially if you stall. I only have a few more pounds to lose and had to increase my calories up to my maintenance level while keeping my protein at the low end of my macro range and being really strict with carbs. I went on vacation and didn’t track for 2 weeks, and while I stayed strict with keto foods, I’m pretty sure I went over most days on protein, causing a 3 pound weight gain. Prior to vacation, I had stalled and was probably not eating enough calories, either. Upping my calories from fat and limiting protein (while still getting what I need) has helped me begin to lose again. So the lesson is that for some people, too much of a calorie deficit over time can cause you to stall. Better to fast intermittently and then feast. You may find that you get hungry enough after an 18 hour fast that you can eat more calories. I know tracking can be a pain, but it really does help you to stay on track.