Hi all, newbie here, only just found this forum. I changed my diet to a LCHF way of eating about 18 months ago. I had only discovered the possible benefits to health with this way of eating. back then. I have since discovered Keto, and have no doubt I have been in Keto for a lot of that time but did not recognise it, as I was unaware of the term Keto or what it meant. I weighed myself last week and the result was 126 pounds, (9 stone), exactly that weight a year before, checked my diary, And it was logged as it was my birthday. I have mostly been at that weight for a year, occasionally 129 and at rare over indulgence times 134. I am a male 65yr, 5ft-5in, (not tall) start weight 175 pounds, Current weight 126 pounds, Goal ?
I go the gym a couple of times a week when in the mood, or walk 5 miles instead or aswell as go the gym at times.
I guess I do what some people I have discovered call Lazy Keto, as the only numbers I count are my protein ones. Min 77, Med 98, Max 126 from Dr Stephen Phinney website. Average about 80 grams protein a day. And don’t eat carbs apart from the ones in vegetables. Cook with Olive oil, butter or coconut oil, and use Olive oil and Sesame oil for salad dressings. I usually have 2 ounces of cheese and some double cream a day, for the fats.
Only found 2 Keto Forums so far for advice. ( as mentioned, did not now about Keto never mind that they had help forums. I posted this same question on the other Keto Forum and got little response.
But I think I am doing ok ?, or should I be counting more numbers ?.
Newbie, to count everything or maybe not?
If you’re feeling good and are happy with the results you’re getting then no need to start counting now, but if there are things you’re not happy with and want to change, the first place to start would be tracking your food.
It’s a very personal thing and like so much in keto, if it works for you then all good.
If you do want to make changes then the most important one to count is carbs rather than protein as ideally you want net carbs below 20g when first starting out.
Thanks again, I only eat carbs in veg like Broccoli Caulie, and leafy salads.
I now do understand to keep carbs low.
I feel good and feel I could lose some more body fat. I think to do that would simply cut some dietry fat and burn more body fat, so to speak. But my figures 65 yr male, 126 pounds, 5ft 5 in, what do they look like ? I know you may not be a doctor, just asking in a keto world.
Hi, thanks for reply, BMI 21-22, but I am led to believe these may not be so accurate, so just asking in the keto world, so to speak. As all the stuff and documentries I have recently watched, enjoyed and found informative , seem to contradict those maybe out dated BMI guide lines. I have no doubt the keto woe is the best way. Since I totally as best on can cut carbs on a LCHF diet I may well have been in keto for over a year. So here I come for advice. Maybe I lost the fat and need to build muscle ?. Though I think I could lose another stone. Just throwing these questions at you people, to see were I go next, on a path to healthy living.
Well I do thank you for all you responses so far. I have to go now, maybe pop back later. Thank you.
I agree BMI a side you sound like you are on the small side now. Do you have a way to measure body fat currently? and do you know what it is?
Are you normally hungry?
Do you feel energetic or tired most of the time?
So being that you were LCHF this may take less time but most new people require 8 weeks or so to fat adaption, at that point time it is more feasible to cut diet fat out. I don’t encourage people to do that before that point, esp at your size.
Based on your current size and age you are little high on daily protein my calculator shows you at 76g or so. That also depends upon what your activity level is. That is not a real big deal and not even a concern.
Your fats should be on the order of 100-125 daily to maintain, which in your case means you would not see much weight loss, but I could be wrong everyone reacts a little different. We typically advise people to eat fat to satiety once adapted, if you don’t understand that concept yet then I would say eat protein to your macro and after that eat fat until full.
Depending upon on your old carb intake you may need to up your salt intake, when you get into the ketogenic range of carbs insulin drops way off and you stop retaining salt.
If you feel well, have energy, happy with what and how you’re eating there is no need to get drawn into counting all your macros.
Sounds to me like you’re doing fine and you’re doing what works for you.
I’m learning that what may work for others may not work for me and am currently working out some new strategies to maintain my current weight and build more muscle at 53 yr old.
\v/
Chris W
Hi and thanks for reply. I do not know what my body fat is, or how to calculate it, more research needed here. Beg pardon.
Not hungry and feel fine, exercise no probs.
Diet example.
Ref eating , today I had two fried eggs in butter for breakfast and 2 oz cheese. Total 28 grams protein. That’s breakfast most days. If not all. I know that may seem boring eating the same breakfast each day, but I like egg’s and cheese.
Dinner, Minced beef 200 grams with Brocoli and Cauli around 200 grams . Protein I guess around 50 grams.
Total protein estimate 78 grams.
Carbs, can’t be many,
Fat’s, I cooked breakfast in butter, cooked meat in Olive Oil, and I took a couple of spoonfuls of double cream, when peckish around lunch time. not sure what the equals.
Seems like a Keto diet ?
Don’t now what Macro’s are shall have to look up Macro’s.
My diet consists pretty much the above, will change meats and change to salmon and organic spinach with other greens for salad, an avocado and 100 gram feta cheese. with oils for dressing. Which I guess comes in around the 80 gram protein also.
Ofcourse I could be very much out as I don’t weigh everything.
But portions of meat and protein, meat/fish = 7 grams per ounce, eggs 7b grams each, cheese 7 grams per ounce. Ref Stephen Phinney.
As I said in opening post, my diet is just cobbled up from what I have read regarding low carb and recently researched keto. Now I come to ask the professionals.
Thank you for taking time to respond.
Vincent Hall.
Hi, thanks for reply. And good luck with your progress.
Yes I feel fine, have energy. Just confused with the terminology I am not used to, macros etc. don’t even know what a macro is. I need to do more research. Very new to this keto stuff, but not new to eating healthy. Always ate healthy ( as I thought) but the wrong info led me eating to the wrong stuff. I have Started to rectify this, when discovered recent ( to me anyhow) research and information, which led me here.Thank you for taking the time to reply.
If you click on the little pencil down at the bottom of your post it will let you edit that same post so you don’t have to keep adding a new post. Let us know if you don’t find it. We’ll help.
Or maybe your doing that and the system is doing it?
I asked because if you are low on fat intake those are typical problems.
BF can be done a few different ways the easiest I find is to use a fat game pad like the omron hbf-30 I think I got it for $35 Us. But you can use scales, go to your doctor or some gyms as well.
Yes you seem very keto, you actually sound like my fridge.
Macros are nutrient guides we use for fat,protien, and carb intake.
You can calculate macros on several online places I use this one.
I recommend you use the maintain for the moment until you are better adapted to burn fat. Typically if you restrict fat before fat adaption, and long term you don’t loose fat and you feel terrible.
In the beginning i would not count calories. Body needs to adjust, you will naturally taper your appetite. As i was told only eat what had a face on it at one time. Worked for me