Newbie Question

#1

How do I achieve my 76% fat intake without going over in calories? Im at 98 Protein, 20 carbs, 76 fat and 1156 calories. It seems very hard to do without being hungry.

(VLC.MD) #2

What are calories ?
Is that like when you go to the dentist and they say you need a filling ?

(Donna ) #3

98 protein seems very high. Are you calculating for your goal weight or current weight? Around 50 grams of protein is where most land.

Don’t count calories. Stay under 20 grams of carbs and eat enough fat so you aren’t hungry in between meals. Are you hungry? Have you gone through keto flu, yet?

It’s early days for you. Congrats on finding this WOE!

Focus on keeping your carbs under 20 grams and just eat enough fat to satiation, but don’t eat more just to reach some calorie goal and I’d reassess your protein macro.

(VLC.MD) #4

Carb is a limit, protein is a goal, fat is a lever. Don’t feel obligated to eat the fat calories if you don’t feel hungry!

Don’t skimp on fat until you are fat adapted.

Exact calories don’t matter for the first bit of Keto … 3-6-9 weeks ? I’m not sure. Your macros do count.

Carbs < 20g.
A reasonable amount of protein, don’t get too focused on it for the first 6 weeks.
Lotsa fat. Choose your favorites.
Its all about the carbs.

(Michael ) #5

Eat lean meats and oils. You can always do coffee with coconut oil or mct oil or butter. These are fat sources without protein. Your calorie count looked low to me but stay away from lean meat if you want to get a lot of fat and moderate protein

(VLC.MD) #6

What are your goals with Ketogenic eating ?

#7

I used the Keto calculator, put in my current weight of 158 and also goal is to lose fat. The calculator gave me those figures and calorie count??

#8

I have high cholesterol and pre diabetic, also need to lose 15lbs. I started crestor (5mg) and metphorin (500mg) a day… I want a healthy life style and way to live and eat.

(VLC.MD) #9

You’ve come to the right place.
A year of keto and you’ll be Diabetes free.
Book it.

#10

I used the Keto calculator and that’s what it came up with, it does include calorie intake.

(Donna ) #11

Try changing your protein requirement to 0.6 and it should lower it. Mine comes up 75 grams (I’m 166lbs), but there are knowledgeable men here on the forum who aim for 50 grams of protein and they’re doing great. I can’t see myself needing more protein than a large man. I aim for 50 grams, but I don’t really sweat over the macros.

My imperative is staying under 20 grams of carbs.

KCKO

(VLC.MD) #12

A1c ?
Current carb intake ??
You might want to explore LCHF at dietdoctor.com
Carb reduction … not the super strict <20g keto levels.
If you dont get what you want in 6 months, reduce carbs to keto levels.