Not hitting recommened macros?

(Jamie) #1

I’ve only been doing keto for about a week and I feel great and have had no issues hitting my macros. Today I was feeling a little nauseous and it took me about 4 hours to finish my morning smoothie and a little slow moving with food, I’m not sure whether it will affect the ketosis process. Today I have had 13g of carbs when I usually have 21g, 100g of fat when 129g is recommended and 85g of protein when 104g is recommended. I don’t feel hungry at all though, I want to make sure it won’t ruin the progress of the last week. I hope all this rambling makes sense! I appreciate any tips :slight_smile:

(Jay AM) #2

This is pretty common early on. If you aren’t hungry, don’t eat.

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.)

*Do not restrict calories

*Drink plenty of water

*Get plenty of sodium and other electrolytes

(CJ Young) #3

Yeah, i find that I’ve been eating under my suggested macros as well. I think just make sure you are eating to satiety and not holding yourself back. Keeping your ratio is I think most important. Making sure your carbs are only incidental and balancing fat and protein.

I did find that early on, like you are, I started eating way under my macros and I ended up really not feeling well. I later figured out that I wasn’t keeping up on electrolytes and was still sort of in the mindset of calories in calories out. I felt less hungry then I had before when burning sugar so I didn’t read my body’s cues right. I was still pretty hungry and adapting but I just didn’t feel the ravenous hunger for sugar that I used to. While your fat adapting don’t be afraid to hit those numbers and eat until your full.

I mean, also don’t stuff yourself until your sick. I guess I’m just saying don’t accidentally under eat I like I did.