Suggestions for the new guy meeting macro goals

(Jeffie Lynn Mc Kay) #1

I am only 4 days in and so far I’m doing surprisingly well considering my prior addiction to Dr. Pepper, but I’m ending each day high in protein, low in calories and fat. I’m open to suggestions. I’m not counting calories, but at the end of the day, I’m lacking. I am hoping to shed a few lbs along the way and I’m concerned that a calorie deficit may hinder that. TIA.

#2

Actually, a calorie deficit is what you are seeking if you want to lose pounds. I’m confused by your last sentence.

Without knowing what you are eating, it’s hard to give you any advice on what you need to eat, or not eat. Can you give us a sample of what you normally eat in a day?

(Jeffie Lynn Mc Kay) #3

Sure. Thi morning i had two scrambled eggs with cream added cooked in a tbsp of butter with some sausage mixed with cream cheese, and coffee with creamer 1 tbsp carbs;( Last nights dinner was steak cooked in butter salt pepper, broccoli and cheese and 2 jalapenos with cream cheese and bacon, an avocado before bed. Planning on having a “cobb” salad for lunch, boiled eggs, bacon, avocado, and ranch dressing

#4

I had steak and broccoli w/cheese the other night too! Soo good! Yep, smothered in butter! Only way to eat them!

Your foods seem ok. So what is your concern? Are you not losing weight?

(Consensus is Politics) #5

Most of that sounds pretty good to me!

But seriously, don’t stress on meeting macros. It’s more important to keep carbs low, protein at 1 gram per kg of lean body weight. Then, eat as much as you want as fat calories as you want. It’s difficult to eat too many calories when eating this way.

(Jeffie Lynn Mc Kay) #6

I have. I’m just very new, and I think i gt the core idea, just afraid that I’m not doing something right. thanks for the feedback. Sounds like I’m headed in the right direction. Just tying to do my research so that I can do this right :slight_smile:

#7

Just make sure you keep your sodium intake high. I couldn’t understand why I wasn’t feeling the fantastic energy other people have claimed to have eating keto. I felt lethargic, sluggish and brain dead half the time. My sodium was too low. I’ve been told all my life to limit my salt intake. Who knew?! I now strive to get over 4000 mg. I just licked pink salt out of my hand. LOL!

(Meghan O'leary) #8

It sounds like you are definitely on the right track. Expect to lose some water weight pretty fast in the beginning, then the real fat loss will come. I wouldn’t worry about a calorie deficit in the beginning either. When I started 3 months ago I purposefully tried NOT to have a calorie deficit as I switched my eating style, even though my goal is fat loss. It ends up that eating so much fat makes you so satiated that on average (I strictly tracked then) I ended each day with a calorie 10% calorie deficit and I could not eat another bite more. Now I feel comfortable not tracking and just eat as I need to.
Glad you are starting off so well and have joined us here!

(Jeffie Lynn Mc Kay) #9

Thanks. Yes, you pretty much just summed it up. I’m so full that I’m not able to shovel anything else in.lol. It’s been about a week now and I keep waiting to be hit with the “flu” but I feel great. I’ve been very careful about my carbs. I track everything ,trying to stay close to twenty but man, that’s hard to do. 25 is the best I can manage right now. Everything has carbs. I never noticed it before. Makes you really think about how much i was eating before.

(Meghan O'leary) #10

At this point you might not get the Keto flu. Mine lasted a day and was mostly just brain fog. And as for the carbs I think if you are pretty close that’s way better than the 200-300 grams of carbs you probably were eating pre-keto so don’t feel guilty if it’s not exact

#11

Exactly this, if you are close to macros give yourself props for making huge changes to your lifestyle, think about all those carbs you didn’t eat that day you would have pre-keto and strive to improve every day.

Your body is recovering from years of damage, just missing by 5g carbs is nothing to worry about just try again tomorrow! Good luck!

(Consensus is Politics) #12

If you aren’t diabetic, then you could possibly get into Ketosis with as many as 100 grams of carbs. A few years ago I did it with 50 grams. Now that I’m a T2D, I can’t go over 20, and more likely even 10, without dropping out of Ketosis. So I shoot for 0 (yes zero) carbs total. It’s tough to do (oh, and fiber doesn’t count towards cabs, so I enjoy things like avocado, celery, and other assorted high fiber veggies)