Newbie - Quantities to eat

(Ken Barnes) #1

The wife and I have started the K-diet about a week ago. I was looking at the breakdown of food portions in regards to the breakdown of 70% Fat, 25% Protein and 5% Carbs. However, if I use these percentages of my total Calories (1,950) I don’t see how that percentage of calories associates with grams of food to eat. i.e., 70% of 1950 cal = 1365. That can’t be 1365 grams of Fat cuz that’s 48 oz of Fat (3 pounds). Obviously I’m doing this wrong. Any help here on tracking quantities of fat, carbs, and protein to eat.

(Ethan) #2

Ratios are guidelines. Do what works best for you as you figure it out. Most people here do ratios in calories. So 70% of calories from fat. Therapeutic ketogenic diets call for 80% of weight from fat, which is 87% of calories.

(Chris W) #3

you are confusing grams and calories, we don’t normally use calories on this way of eating. Also pretty universally we say less than 20g of carbs not a percentage. My typical break down is 95g of protien, 125g of fat never more than 20g of carb typically 12-18g. There are a number of calculators you can use I like this one its simple.

(Garry (Canada)) #4

Fat is 9 calories per gram
Protein 4 calories per gram
Carbs 4 calories per gram.

1950 calories:
152g Fat
121g Protein
25g net carbs

(Jay AM) #5

Welcome to the forum!

The basic “rules” I go by and many others can agree with especially for beginners are:

*20g net carbs max (you might tolerate more but, starting out, 20g net carbs or less will get you into ketosis.)

*Moderate protein (1g-1.5g per kg of lean bodyweight is a good goal based on the 2 Dudes recommendations.)

*Fat to satiety (add fat to every meal and, if you are hungry, eat more fat. Don’t be afraid of fat. It is energy.)

*Do not restrict calories

*Drink plenty of water

*Get plenty of sodium and other electrolytes

(Ken Barnes) #6

Thanks, I’ll try the calculator.

(Ken Barnes) #7

Thanks everyone. Another question: I have been going to the gym for several years (2 hrs/day) and still continue; how does this affect my calorie input; I vigorously do arms 2 days, legs 2 days, and cardio 2 days. I’m 71, 5-9, 215 lb and I can’t seem to lose any inches around my waist. Thanks

(Jay AM) #8

Don’t rely on exercise to fix what you’re aiming for. And, in the beginning of keto, try not to get frustrated when your stamina is lowered in the beginning. Most people exercising lose stamina because of the metabolic shift and glycogen depletion.

As far as input, you might be hungrier. Don’t restrict your calories.

(Ken Barnes) #9

Thanks Jay

(Troy) #10

First of all, Welcome!:grinning:

As you go forward, you “ may “ Not have to go to the gym for that duration of time…YMMV still. Search the forum for KETO and exercise…High Intensity, weightlifting

“Not loosing Inches off waist yet “…well, let’s just say that “ may “ be one of the by products of KETO and this WOE alone :grin:

I’m speaking from experience from the above as well :grin:
Less exercise while still loosing inches!!

Good Luck

(Dan Dan) #11

Keep it simple :kissing_heart:

Start here

For Men no lower than 2000 kcals

20g C / 125g P / 155g F Macros 5 / 25 / 70

16oz of fatty meat is 120g of Protein and 90g of Fat :grinning:
16oz (5 to 6 cups) low carb mixed veggies 15g to 20g net Carbs :grinning:
add 4 to 6 tablespoons Butter/Fat to Meals 48g to 72g Fat :heart:

For the Ladies no lower than 1500 kcals

20g C / 82g P / 122g F Macros 5 / 22 / 73

12oz of fatty meat is 80g of Protein and 70g of Fat :grinning:
16oz (5 to 6 cups) low carb mixed veggies 15g to 20g net Carbs :grinning:
add 4 to 6 tablespoons Butter/Fat to Meals 48g to 72g Fat :heart:

Just divide by number of meals :thinking:

Calories and Macros are guidelines don’t be strict they are to help you not hinder you :thinking:

“May the Force (fat adaption) be with you”

IF/EF Keto WOE is Self-Discovery :wink:

Good luck and much success in your journey in IF/EF Keto WOE :grin:

(Ken Barnes) #12

Thanks Troy.