If this has been answered before, forgive me!
I was looking at this again recently after having made a LOT of changes and finally breaking my year long stalk, and getting terrifyinglyvclose to goal (10lbs or wherever we decide to stop from there!). And wondering what or how my macros will look like/ change.
Has anyone ever used this chart and plugged in lower numbers?
Dr. Phinney says in one of his lectures using the chart that the numbers were completely made up and were there only to illustrate his point about eating fat to satiety. His point was that you need do no calculating whatsoever when you eat fat to satiety; in the beginning you will automatically eat at a calorie level that will allow you to burn both your dietary fat and your excess fat store. If you continue eating fat to satiety, your daily calorie consumption will gradually increase as your body fat decreases, untill you get all your daily energy from your diet. His point was that eating fat to satiety makes this process automatic at every stage, from induction through to maintenance.
Not really, I was going to check out his book. It suggests in the beginning getting 1/2 your intake from your body fat. Which looks like calorie restriction to me. Also it seems like this chart used highly active young males, looking at the TDEE. I’m not that. I
I know you need to seriously reduce insulin you get your body to give up it’s fat. I know fasting gets the reserve glucose out of the liver and exercise gets old glucose out of muscles. S ooooo I understand the 4 phases chart, but not how to make good use of it. @carl? @richard?
K
Well said, and thank you! That explains why I couldn’t really see a pattern!
And it’s true. I have to eat more fat now that I am thinner.
FWIW Dr Phinneys Virta Health chart has my protein intake between 12-19 ounces. I’m 5’10” and 143 lbs. Which keeps me satiated and happy…but I’m a protein junky!
That’s not true. It says that
“Each ounce of protein-containing food contains about 7 grams of protein.”
So you have to multiply 12-19 times 7 and you get your pure protein intake in grams. If you eat 12-19 ounces of pure protein, then you are rsiking doing serious harm to you body. This would translate to 250-500 grams of protein and surely be a problem…
It recommends 10 ounces a day for me which is pretty standard across the board. That’s 70ish. Sometimes I go a little higher but rarely lower. So 12 x 7 would be close. Or am I figuring wrong??
For me, it recommends 13-21, which would put me up to around 150g of protein. Totally reasonable! I actually feel better above than below the 100g threshold. Much more energy!
Understood and thank you! I do better in ounces of “meat”—which is what I was referring to. 
Dear Skinnyjeans13 (Deb):
You responded very kindly to my vague inquiry about macro dietary adaptations by referring to Dr. Phinney’s Well Formulated Ketogenic Diet chart. I tried to locate said chart via a Google search and it brought me back to this page on Ketogenic Forums. You (all) are talking about the chart but I don’t see any link to a chart. . . Can you refer me to the data? Or is it in a book?
Thank you,
Libby
19 X 7 = 133g per day. I don’t see a problem here? Please explain if I am missing something.
Yes, that is the chart. But as I mentioned in my earlier post in this thread, these numbers are a completely made-up example; they are in no sense guidelines to be followed. The chart is simply to illustrate the progresson of eating fat to satiety. In other words, at the beginning, satiety will keep us at a level that allows excess stored fat to be metabolized as part of our daily energy needs, but as that fat goes away, our dietary fat must necessarily increase to keep pace with the declining availability of body fat. All of this is handled automatically by our body, as long as we eat fat to satiety. It really helps to hear the lecture in which Dr. Phinney discusses this chart.
ZImon was just riffing on the difference between 19 ounces of meat and 19 ounces of protein. You are absolutely not missing anything, Ron.
Yes, that’s the one. He has one for women like it in his book, but not as well described for the men. The gist is relying on your own fat in induction and weight loss and increasing plate fat as you move into maintenance.
Both assume moderately active. I’m sedentary. So for sedentary lifestyle the calories would be pretty low, hoping your own fat would kick in for the difference. A calculate my TDEE to be between 1200-1600. So induction would be about 600-800 calories. the other 600-800 calories would come from your fat stores. My fat doesn’t kick in… I just get hungry. It might work for men, or others, but not for me.
Ladies?? Does this work for you??
K
