Newbie needs help w/ balancing macros

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(Lori Kenyon) #1

Hi!
Super-duper-brand-new newbie here. Today is my 2nd day on keto. I read everything I could find about the keto diet plan for weeks before starting. I downloaded Carb Manager app to help keep track. I thought I was ready. But, at the end of day 2, I’m falling short of my daily macros goals - at the end of the day, I’ve been staying at or just under carb & protein limits, but, falling short on calories & fat. If I try to add calories & fat, I’ll end up going over carbs & protein. Any suggestions? Help, please!!! :tired_face:

(Lazy, Dirty Keto 😝) #2

Worry about staying under 20g net carbs a day and don’t worry about fat to protein ratio. Under 20g net carbs, fat and protein to satiety. I would recommend not counting calories at first. Your body will know when it’s time to eat less. Good luck

(squirrel-kissing paper tamer) #3

I second that. Eat when you’re hungry, eat enough to be satisfied and don’t eat again until you’re hungry for another meal. Avoid snacking once you’ve made the transition. Fat bombs and adding fat aren’t necessary.

I like this site for the basics:

(Susan) #4

Welcome to the forum, Lori =).

Just focus on under 20 grams of net carbs, NO Sugar, (some of us even struggle with sugar substitutes as well), eat protein and healthy fats, and drink lots of water, and keep your electrolytes up. Eitherwise, relax and don’t worry so much. As @beccs has already told you, don’t worry about calories or being perfect in all those things.

(Lori Kenyon) #5

Thank you! That is helpful to reduce my stress over this. I guess I’m on the right track. I’ve been staying under 20g carbs & cut out sugar, and have been eating healthy fats & proteins. So, I guess I’ve got the basics.

(Lori Kenyon) #6

Thank you for the info!

(Paul H) #7

Welcome Lori!

It takes time for your body to get what they call fat adapted…That is when you’re body starts to actually burn fat for energy and not carbs. That is key for the whole process… so be patient… Work on finding the right foods that fit your lifestyle for the long run. Don’t worry about the daily macros other than carbs so much unless you are working out every day. Continue to ask and read. :slightly_smiling_face:

#8

The only macro you can fall short on is proteins. The proteins macro is a lower limit, but the carbs and fats macros are upper limits.

My simple summary of a keto WOE: “Minimal carbs. Adequate proteins. Fats as needed (for satiety).”

You want to keep carbs low, because that is what keeps you in ketosis.

You want to get enough proteins, because your body needs them. Better too many than too few. Your proteins need is not a percent of calories eaten.

After that, fats (and thus calories) should ideally be driven by your hunger, because carbs and insulin are no longer creating a false sense of hunger. And your stored body fat can be fulfilling some of this need, so you don’t need to eat to meet a guesstimate of the macro.

(Lori Kenyon) #9

Thank you so much for the encouragement! It’s only day 3 but, so far, so good. Almost seems too easy

(Dirty Lazy Keto'er, Sucralose freak ;)) #10

Its just not super critical. The only thing that is (as has already been stated multiple times) is keeping your carbs below 20gm. Other than that, I just kind of watch what I eat, and if I feel that my meat is too lean, I’ll try to bump up the fats with butter, or olive oil… Or, I’ll just eat a couple of my GF’s prize winning fat bombs for desert :slight_smile: