Newbie Vegetarian!

vegetarian
(Vegoketo) #1

Hi lovely people,

I am about to start my ketogenic journey tomorrow, and as a vegetarian I am aware of some of my limitations.

Could some one advise me on what my macros should be and how I must calculate it?

I am 33, female, 173 cm tall, 94 kg heavy,

Currently suffering from PCOS and Hypothyroid.

I’ve lost close to 40 kg on my own, and have 15 to 20 kg to lose. I am looking to clean up my lifestyle a bit, lose my body fat and lead a healthy lifestyle.

Could you advise me on how I can determine my macros based on the above details? Apologies if this has been asked before.

Cheers,

(Karen) #2

Enter your info
https://www.sailrabbit.com/bmr/ in this or another calculator like

K

(You've tried everything else; why not try bacon?) #3

The main point is to keep your carbohydrate consumption low enough to prevent stimulating insulin production, eat enough protein to avoid losing lean muscle mass, and consume the rest of your calories in the form of fat, which of the three macronutrients, stimulates insulin production the least. Your goal is to start producing enough ketones for your body to stop metabolizing glucose and start metabolizing fat, especiallly the fat already stored in your body. If you eat fat to satiety, you won’t have to count calories; your body will signal when you’ve given it enough.

When you start out eating a well-formulated ketogenic diet, your body quite naturally prompts you to eat about 1500 calories a day, and will take the remaining 1000 calories you need from stored fat. As your fat store diminishes, you will of course have to eat more calories; the beauty of eating fat to satiety is that the process becomes completely automatic.

#4

Hi fellow veggie!
The advice seems to be on here to keep carbs to below 20g to start with, & not to worry too much about the macros for now. It does seem to be a little harder as a veggie- cheese & eggs are very good, quorn & tofu pretty good, watch nuts though as the carb count can add up. And beans are higher carbs. Lots of leafy green veg. I’ve only been doing this for 3 weeks myself. You’ve done really well on your own, so good luck with the keto!

(Jack Brien) #5

Welcome and good luck. If you can eat meat or fish it would certainly make things easier for you, but if not, just be careful of which oils you are using. Some are quite nasty.

(SleepyMotherOf3 🇬🇧) #6

I’ve been a keto veggie for over two years… i eat a lot of cream and cheese! :yum: Lost 95lbs so far.

(Vincent Hall) #7

Welcome and good luck.
Avocado would be a good form of healthy fat intake. If you don’t like them they can easily be hidden with other stronger flavors in salads or shakes.
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