Trying to figure keto out

(Steve York) #1

Hey there. I’ve been doing keto for almost 2 months now and have lost 22 lbs. I’m think I’m doing things right and not complaining about my progress but am confused a bit. I’ve listened to all the 2KD podcasts and have read everything I can get my hands on but I’m seeing 2 different trains of thought and trying to figure it out. On one hand I hear that we should eat to our TDEE and should get our macros/calories in. I’ve also read that we should eat to satiety regardless of of macros/calories.

I’m averaging about 1900 calories per day but my TDEE says to eat at least 2600 calories. I try to keep my macros around 20g of carbs, 110g of protein and around 200g of fat. I struggle to stay under on my protein and usually struggle to meet my fat grams but I’m working on it. I’m just trying to figure out which path is correct and if I’m going at it the right way. Loving this WOE and have been strictly keto and plan to stay that way but want to do it correctly. Sorry for the rambling but thanks for any advice.

Steve

(Brian) #2

Two months and down 22 pounds, you must be doing something right.

Really, there is no one right way to do keto. There are quite a few variations.

Congrats on losing that 22 pounds! That’s great. :slight_smile:

#3

I don’t eat all my macros either. I hardly ever go above 8 carbs, and protein today was just 30g. I eat when I’m hungry, and did have a nice chunk of butter with sea salt for lunch. I’ve lost 43lb in 3 months.

(Ernest) #4

Do what works for you. A little more protein won’t hurt. A little less fat, no worries. Let some of the fat come from your own body.
Now about the calories, why force feed just to hit 2600 calories? If you are not hungry at 1800 calories then that’s that.
Gather knowledge on keto but do what works for you.

Keep calm, stop worrying about numbers macros (watch the carbs) and keto on.

(You've tried everything else; why not try bacon?) #5

Dr. Phinney, who coined the term “nutritional ketosis” (to help distinguish it from diabetic ketoacidosis), says its very simple: keep your carbohydrate intake to less than 100 grams a day (on these forums we recommend eating less than 20 grams, because a lot of insulin-resistant people have trouble if they eat more carbs than that), eat moderate protein (between 0.8 and 1.5 grams of fat per kilogram of lean body mass), and eat fat to satiety. If your body is signaling that you’ve had enough, stop eating. Don’t worry how many actual calories you’re consuming, just eat enough fat to feel satisfied, whether that’s a lot or a little. Your body will burn both the fat you eat and the fat in your fat cells.

You must be doing it right, because you’re seeing good results.

(Jacob Wagner) #6

Don’t stress about TDEE. Your body won’t let you starve if you listen to it. If you are satisfied at less than your TDEE then one of two things is true:

1 your TDEE calculation is off a little, or
2 some of your energy is coming from body fat

Based on your results I would guess that it is # 2, at least partially.

–Jacob

(John) #7

The way I am reading this you have it backwards, protein is a goal, going over isn’t bad unless you go way way over, and fat is only to keep you full, it is not a goal. If you are full after eating your protein and only 50g of fat, stop eating.

(Keto in Katy) #8

I don’t understand calorie counting. I have never given any thought to calories but maybe that is important for some.

(Roxanne) #9

Me neither. That’s what I love about keto, you don’t necessarily have to count anything. If you choose to, that’s fine for you, but I prefer not too. In the beginning, I tracked carbs to get an idea of what 20 grams looks like in a day, but I don’t count them now. If I hit a stall, I consider two things - have my carbs crept up (usually due to eating too many nuts or having too much HWC), and am I truly only eating when hungry? If I don’t like the answers, I pay more attention going forward!

(Keto in Katy) #10

Yeah, I have been doing this for four years so it’s pretty natural at this point. Fatty meat, eggs, butter, coffee, coconut oil, HWC, a little leafy veggies. It’s all I want and it keeps me feeling great.