Staying within macros but over caloric intake

(Chrys) #1

I’m just really starting keto, 3 weeks now. I have a keto mojo meter but it never seems to be consistent; I’ve tested it 4x in a row & results were like .6, .4, .7, .3…never the same results. I have done very well staying away from carbs such as bread, pasta, DONUTS, those types of things. Not yet knowing what it feels like to be in ketosis, I’m pretty sure I’m not there yet.

I’m confused about what my caloric intake should be as I’ve read throughout the web that I should watch my calories, calories dont matter, I should have a deficit of 20-30%, calories should be 1200, 1300, 1800. The information I read is just as inconsistent as the meter…UGGGG WHAT TO DO.

I’ve read that my macros should be about 75f/20p/5c. I do pretty well with my macros, but my calories are about 200+/- of 1200 most days. What should my caloric intake be? Do the calories matter or as long as my macros are within range and less than 20 carbs, I’m good? 1200 calories tend to leave me hungry by the end of the night & I end up eating more (usually low carb). I’ve read posts stating that once my body gets used to eating this way I will get fuller with less, so dont worry with calories now. Again, leaves me confused. Do I eat or stay within the calories. I’m pretty active, I work out 4 to 6 days a week, approx 5-7 hrs a week (mostly weight lifting).

Today I have eaten 1422 according to myfitnesspal and I did not workout today). Ive weighed & measured all of my meals. I’ve had 14 carbs, but I’m over my protein/fat by 20/21g (80-60p & 121-100f). My scale hasn’t budged. I’m losing motivation for keto and confidence in it. Any advice?

(Wendy) #2

Well there are those who feel that calorie counting really matters and those who don’t. I’m in the camp that believes calories are not that important and honestly don’t reflect how many are really in a particular food and how each person is going to burn them.
Do your own research and decide for yourself.
I also believe if a person eats way past what they need they will gain weight no matter what the macros.
I’ve been eating without counting macros or calories for over 8 months. I’ve lost 60 lbs and am at a healthy weight. I do of course choose low carb foods and aim for 20 grams or less of those. I eat meats and fats to satiety and IF most days, meaning I skip breakfast and eat either lunch and dinner or only one of those meals.
There are many opinions and not everyone has the same results even when they do it the same way as someone else.
You have to decide how you want to do it, try that way out for a fair amount of time and decide if you need to change things up. There is lots of good advice on this forum. Nobody has all the answers.
I highly recommend Gary Taub’s books for great resources of what studies have shown and Nina Tiacholz’s The Big Fat Surprise.
All the best!

#3

Some folks (especially older women) find that calorie consumption effects their results. Insulin resistance also effects the physiologic response to a LC diet. Wrecked metabolism, like from years of yo-yo dieting, also impacts results.

For some people, following a LC diet isn’t sufficient. You might want to consider fasting. This runs the gamut from time restricted eating everyday to mulitday block fasts. If you fast long enough, ketosis is guaranteed. Weight loss is also almost certain. Though trial and tracking, figure out the dosage that gets results you want.

#4

I also do not track calories. I usually eat lunch and dinner or lunch or dinner. I eat when I am hungry and then stop when I’m full. Some days I eat A LOT of food and other days I don’t eat at all.

When I first started I tracked everything and tried to hit each macro perfectly. I would just eat food to hit those numbers hungry or not. I would adjust what I ate too hit those numbers…if I was hungry for more meat I would not eat it just because I hit my protein macro for the day.

So now I just eat when I am hungry and what I am hungry for. I eat mostly protein and fat. I don’t eat a lot of veggies as I feel better when I don’t. I don’t do keto desserts or snack items as they trigger my cravings. That’s not to say I don’t slip up and eat a bar of chocolate now and again… But I just pick up where I left off and start fresh the next day. Most important thing is to cut out the crap and eat real food. Eat if you are hungry!

You just have to find what works well for you. And for me it’s not tracking it counting macros/calories.

#5

I’m a firm believer in calorie counting, and monitor them daily.
However, staying with keto is FAR more important. So initially while you’re finding it difficult, I would suggest you eat whenever your hungry, and forget about counting ANYTHING except carbs. Until your appetite starts to subside (and it will). Then you can resume counting other macros (and calories if you want).

It would be a travesty if you were to leave the keto WOE because you’re hungry all the time. As this WOE really subdues your appetite.

(Terence Dean) #6

Chris, you’re 3 weeks in forget about taking Ketone readings until your fat adapted, that can take 6-8 weeks for some like me it takes longer (10 weeks). High or low ketones don’t really mean much until your body knows how to use them.

Once you are fat adapted you can then experiment with protein, fat macros and even carbs to find a combo that works for you. So my advice at this early stage is stick to keeping carbs at or below 20g to get adapted. Protein can be calculated using an app, and eat fat to satiety. That does not mean eating fat until you are full either, its eating fat until you have eaten enough to get through to your next meal, there is a difference.

If you are feeling hungry then you are probably not eating enough, the work outs can make you hungry so be aware of that. Its ok to measure and weigh your meals but don’t become too obsessed; make getting fat adapted the priority for the moment.

(Chrys) #7

Thank you everyone for the advice & support. I’ll keep chugging along & report back in another week or so on where I am in my journey. I’ll keep checking the forum to see others progress & inspiration.

(Chrys) #8

Just checking in and still no results. I’m feeling fatty, nowhere near lean & I haven’t lost weight. I just don’t know where I’m going wrong. Here is my meal plan for the next 4 days.

MyFitnessPal:1372 (116f, 66p, 15 net carbs)
B: 2 fried eggs, 4 slices bacon
L: 2 cups spring mix, 2 oz OM turkey breast, 1oz pecans, 1oz feta cheese, 1/4 cup cucumber, pepper jack cheese stick, 2 tbsp spicy ranch, 10 ml olive oil
D: 80/20 hamburger, 1 tbsp Dukes mayo, 1 tbsp Heinz no sugar added ketchup, romaine lettuce

MyFitnessPal: 1,234 call (99f, 79p, 6 net carbs)
B: 2 fried eggs, 1 tbsp butter, 2 sausage links
L: 4oz 80/20 taco meat, 15 ml olive oil, 1oz cheddar cheese, 2 tbsp jalapeños, 2 tbsp salsa, 1tbsp sriracha
D: 3oz blackend salmon, 1oz olive oil, 1 cup broccoli, 1oz cheddar cheese

MyFitnessPal: 1,372 call (113f, 62p, 21 net carbs)
B: pancakes (2oz cream cheese, 1 egg, 1 tsp vanilla extract, 1 tsp stevia, 1 tsp cinnamon), 2 tbsp sugar free syrup, 2 sausage links
L: 2 cups spring mix, 2 Oz OM turkey breast, 1oz pecans, 1oz feta cheese, 2 tbsp skinny girl raspberry vinaigrette, 15 ml olive oil
D: 80/20 hamburger, 1tbsp Dukes Mayo, 1 tbsp Heinz no sugar added ketchup, romaine lettuce

MyFitnessPal: 1,144 (90f, 79p, 6 net carbs)
B: 2 fried eggs, 1tbsp butter, 2 sausage links
L: : 4oz 80/20 taco meat, 1oz cheddar cheese, 2 tbsp jalapeños, 2 tbsp salsa, 1tbsp sriracha, 2 tbsp olive oil
D: 4oz fried pork chop, 1 tbsp butter, 1 cup broccoli, 1oz cheddar cheese

Any thoughts on this meal plan?

Thanks in advance,
Chrys

#9

I don’t know your height weight or age but it seems like you need to eat more food. If you don’t eat enough your body is going to hold onto the extra fat. While calories matter eating only 1200 (unless you are a tiny person)
is probably far to few. Also you may might to try ditching the artificial sweeteners as they can cause stalls in some people.

(Pete A) #10

Soumds like you’re off to a great start!

Check out what your macros could be with this calculator. It will help imform any decisions you make on how to move forward.

Good luck,

Pete