Do you know a good macro calculator? I don’t really know how to increase my fats and proteins in accordance with my calories. For instance my macros are currently: C: 25g (switching it to 20g), P: 70g and F: 127g (switching it to 132g)
How do I calculate the amount of fat and protein that I need to prevent excess protein from kicking me out of Ketosis?
Thank you!
I’m not an advocate of snacks either. To paraphrase Tuco in TGTBTU: When you sit down to eat, eat, don’t pretend. But I think it better to suck on a piece of CB than anything else if you must.
I use cacao butter in my creamy bone broth which I consume nearly every day as my last meal.
I don’t believe in good macro calculators, they don’t know me. I do whatever I (and my body) please, well after some experiments. My numbers vary a lot and it’s perfectly fine. Low enough carbs, enough protein, right amount of calories, listening to our body, it should work.
Don’t worry about your protein, some more won’t get you out of ketosis, it doesn’t work that way.
Eat enough protein, eat a bit more if that’s more comfortable or works better, fat should do whatever it does to provide enough energy… I do it like this and I see no problem with it. If someone realizes they need more protein or less or whatever, they should eat accordingly. I do that myself, I would function right with just adequate protein but such a fatty woe doesn’t always feel right and sometimes I don’t have the right type of fat so I need more protein for satiation (extra added fat keeps me hungry). Or all my staple food is simply very protein rich. There are so many things we should do right that I am thankful I don’t need to worry about high protein too. When I started keto, that myth was strong (too bad, I still ate high protein 
I felt right so that was it) but now it’s very well known that gluconeogenesis happens on demand, not just because we have extra amino acids.
And I can’t even imagine forcing myself into some ranges. If I am hungrier, I eat more. I don’t even have a fat limit. So if you want some specific macros, we are quite incompatible… I have some vague plans but my body has the final say. And if my mind realizes something is wrong, I change something to persuade my body to eat properly. But it usually does it well.
Some suggestions. Note, I have not evaluated any of these re keto specifically.
Curiously, when you google ‘pescatarian keto’ you get a lot of vegan and vegetarian sites. Like they don’t understand that fish are meat?
Yes, I strongly suggest to take a potassium supplement. I take 3-4 grams of potassium citrate a day, and it does resolve some issues that I have without it. Lack of potassium can create a lot of trouble, including “adrenal fatigue”. Effects should be short term, that is, after a couple of days you’ll see an effect, or not.
Some sources:
https://www.virtahealth.com/blog/sodium-nutritional-ketosis-keto-flu-adrenal-function
https://www.youtube.com/watch?v=q2vPQYP0dpI
https://www.youtube.com/watch?v=epNcLy6knx4 (Dr. Berg has several potassium videos on youtube)
There is a balance between salt and potassium, as outlined in the first link. If you don’t get enough salt, you’ll get a potassium deficiency. (struggling to find a good salt reference here, Mente has a good talk but it’s for scientists: https://www.youtube.com/watch?v=AWzaT5wJ20M).
They’re better than vegetables, but they contain less than 1 mygram per egg. Good supplements have 1000 times that amount or more. B12 is safe, you can take it for a few days, and again either you’ll see an immediate effect or not. (Other vitamins have a more long term onset of action.)
Note, there are many possibilities why you struggle here. You’ll have to rule them out one by one, until you find the jackpot. Potassium and B12 are just two that are more common. Vitamin D3 (which needs K2 to work) is another concern, which is best checked with a blood test. (But it takes months to change D3 levels with supplements.) But potassium would be my first idea, because keto is often a bit low on potassium and people eat less salt when switching to keto, exacarbating this effect.
I for myself had a dramatic effect from vitamin B12. Took it, and I felt nearly high for a week or two, because I felt so much better. Much more energy, concentration and whatnot. And I was eating eggs and meat before, so I never imagined I would be deficient.
I agree with you mostly, but… Unfortunately sometimes our body has to be persuaded. If we’re healthy, we can follow our body, and it will be great. If we’re not healthy, not so much. And that’s really the point: Some of us do really well on “do whatever your body says”, but others don’t.
An obvious example would be a drug addict, who might think the drug is what his body needs. A nearly equally ovious example (well, obvious to us in this forum) are sugar cravings, that often come from metabolic syndrome and must be treated with carb abstinence.
I myself have high insulin resistance even after a year of keto and my weight had stalled for half a year. So I’m now taking to longer fasts (2+ days) instead of my usual routine of 1-2 meals a day (eat when hungry), and you can be sure that I get hungry while fasting 
. Bottom line, there may be some benefits going against hunger and cravings. But you should better know what you’re doing, some things can backfire. (For example, fasting can actually lead to long-term weight gain if not done right.)
What do you mean “accordance with my calories”? Calories are largely irrelevant. Long discussions in this forum here, but often people lose weight and do better when consuming more calories. The body goes to “energy saving mode” if it doesn’t get enough sustenance (both calories and micronutrients). Eat as much as you like, forget the calories, just keep to your (net) carb limit.
Forget about protein kicking you out of ketosis. Yes, that is a thing for some people, but many people do very well on a much higher protein percentage. As long as 2/3 of your calories come from fat (and you have a cushion there because fat as twice as many calories as protein per gram), you’ll most likely be OK.
Also, some of us don’t have realiable hunger/satiety signals that tell us to eat and stop. I use stable weight as my guide. To do that I need to eat to macros and calories. I’ve been 145 +/- a pound for 3+ years doing so. I remain healthy, alert and fully employed at Walmart.
Not sure I’d make this statement. Whose ancestors? Yours or mine? Say you lived in Sweden 500 years ago. What carbs are you eating in the winter? You know, the one that’s 6+ months long?
My personal thought: that’s a whole lot of PUFAs going on (avocado, olive oil, nuts, nut butters, fish oil, fish). I see some cheese, but not enough to overcome that amount of PUFAs.
Michael’s idea of cacao butter is not a bad one, as it adds some saturated fat.
As per @ctviggen I doubt this claim, as well. What specific ancestors and when? Before the so-called agricultural revolution of 8-10K years ago, none of our ancestors ate 15-20% carbs simply because it was impossible to do so. During the Pleistocene, even tropical Africa was 10-20 degrees colder than now. Hunter/gatherer societies were primarily hunter, not gatherer. There was likely a lot of scavenging as well. After the so-called agricultural revolution, the increased consumption of carbs led to a marked decrease in human health - so our carb-eating ancestors were not ‘perfectly healthy’. To the degree that they ate carbs they were not healthy.
I agree, it’s not always this easy. Sometimes the body isn’t reliable, the mind is full with myths and bad habits… Unfortunate things.
But I saw people forcing themselves into something even when their body gave proper signs and complained very clearly and with reason. I am against that forcefulness. Being super lenient, no matter what is bad too, we should balance things. Even healthy people but if there are problems, I so not envy those poor souls. It’s tough!
It doesn’t work for everyone. Many people do keto way more faithfully than I do and no fat-loss despite the high bodyfat. They add fasts to have a chance or try to figure out what interferes…
I focus on my calories (I don’t force anything, I just track and try things) as they control my fat-loss, all my experiences this far showed that. I keep my carbs low for health and well-being and satiation but I don’t automatically lose fat that way, I need extra rules. Some of us easily overeat fat on keto if the food choices are somewhat unlucky and it’s not realistic to except fat-loss in that situation.
Just keeping the carbs low works well for many people but not for everyone and calories do matter.
On average, among a wide range of hunterer-and-gatherer populations.
Gene pools are fairly mixed anyway, but observations show for example that Japanese immigrants to the US developed pretty much exactly the same diseases of civilizations during the last century as US citizens, so I guess differences aren’t that marked.
https://pubmed.ncbi.nlm.nih.gov/21745624/
229 hunterer-and-gatherer populations, to be precise.
Variations depending on the location, of course. Less carbs in the tundra, a lot more in tropical grasslands with plenty of fruit.
Doubt it if you want, but that’s what the studies say.
Agree, but the OP has issues that need to be resolved. If she runs into weight problems, she can always implement different strategies.
Keto is something that people should feel great on, and clearly we have to find out why it’s not working for her. As to this end, I suggest more calories, at least for a while.
Your cited study:
Diets of modern hunter-gatherers…
Abstract
In the past, attempts have been made to estimate the carbohydrate contents of preagricultural human diets. Those estimations have primarily been based on interpretations of ethnographic data of modern hunter-gatherers. In this study, it was hypothesized that diets of modern hunter-gatherers vary in their carbohydrate content depending on ecoenvironments.
Modern hunter-gatherers have something our non-modern hunter-gatherer ancestors did not. Benefit of the Holocene and the domestication and selective breeding of plants. The Holocene is overall 20-30°F warmer than the preceding 115K years of the last Pleistocene max, since the end of the Eemian minimum. The reduction in overall temperatures were world-wide, although the reductions were maximum in higher latitudes and less in tropical regions. Most of the plants that we currently eat to obtain carbohydrates did not exist during glacial maxima and those that did were nothing like their modern descendants. They were high in cellulose and very low in digestible carbs.
I should add, as well, that less than 100 years ago the Inuit of arctic Canada were eating a diet that contained virtually zero carbs, which fact was documented quite thoroughly by Vilhjalmur Stefansson in multiple accounts of his years living with them. He later proved his point that such a diet was entirely adequate and healthy during a year-long experiment conducted at New York’s Bellevue Hospital under supervision of some very skeptical doctors and nutritionists.
Please get yourself checked for COVID-19. My daughter was sick for 80 days and her main symptoms were: Severe exhaustion, digestive issues, no hunger/ appetite, dizziness, brain fog. She also had tingles in her hands and feet and occasional racing heart.
She never had any of the commonly known symptoms, except 1 month in she lost her sense of taste and smell for 2 weeks. Please, please get tested.
Finally, I should also mention that during the last glacial max atmospheric CO2 concentration dropped nearly to 180ppm. Plant CO2 starvation begins at 150ppm. So we dodged an existential bullet that would very likely have ended most life on earth. Under those conditions plants were struggling to survive, not flourishing as they are now. CO2 is plant food and the more they have the healthier they grow and flourish. The lows in the following graph were not good times to be alive. Be happy you live now and not then.
Oh I’m so sorry to hear about your daughter!
Wish the best for you and your daughter. Hope she feels better.
I tested for covid in June and it came out negative but I’m planning on getting tested again soon.
Thank you for the heads up.
