Keto Macros...

bigfelipe

bigfelipe

Phil-osopher...
Charter Life Member
Joined
Dec 18, 2016
Messages
9,072
Location
Triangle
Rating - 100%
41   0   0
Lot of keto-type folks around here from what I've seen. So I'm back on the wagon as of Jan 2nd... No carb, Low Protein, High fat... Roughly 5/20/75... Been a decent start. Down about 17-18lbs. I'm doing the keto coffee/bulletproof thing this time around. 1tbsp MCT/2tbsp Butter in my coffee every morning for a jump start. I dig it. Don't even think about food until well into the afternoon. I have fallen into the habit of just eating once a day. I have a good size meal of 1200-1400 calories around 3-4pm and I'm not hungry the rest of the day. Not sure if it's a good thing or not yet.

Biggest thing I'm looking more into this time around is macros... Calculators are ALL OVER THE PLACE when I enter the same info. I settled on 1900-ish cal, 141g fat, 143g protein, 20g carbs.

Now if I track my protein, fat, and carbs the cal shouldn't matter right? By the 4/4/9 rule it's a meaningless number, right?

So, if I have my coffee, I'm basically at 100g fat, 140g protein, 20g carbs for the day. Easy to track by. Is my logic sound or am I missing something?
 
I won't claim any expertise but I never really tracked calories. If my carbs got below 20 it almost didn't matter what I ate, I lost weight. So the carb number is what I focus on for the most part. What did happen, that might be something to look out for with your eating schedule, is the closer I got to my goal the more I started to get hungry. I had to start eating more, and more often the more weight I lost. You have to stoke the fire and my stored fat was running out. I only got hungry a few times when I was serious about it, and most were towards the end.

I did the bullet proof coffee for a while and I do think it helped. Even found some flavored MCT oil. Still use the oil in a few things.

We started back on it the first of the year. And decided to put it off until the garden comes in in the spring. Being able to walk into the back yard and graze makes the diet so much easier.
 
I'm flexible on the eating schedule. I like the fasting in the morning with just coffee/butter/oil part though. Breakfast is a hassle I have little time for. I'll likely shift back and forth on lunch and dinner vs one meal. I will occasionally grab a few olives, walnuts or a piece of cheese as a snack too...

I'm looking at macros because it's the easiest way I can think of to track fat vs protein percentage. I really don't track carbs. I just don't eat them. I get a few here and there in veggies but I'm always at or below the 20 mark the way I eat now. I get close when I do red sauce "pasta" dishes with zoodles, low carb sauce, and some starchier veggies, but I watch my portions when I do that.
 
Interesting idea.
I just went veggie, fruit & yogert full tard.
Toss in the occasional bowl of oatmeal & a daily half scoop of protein powder.

I also run 3x a week, but the veggie/dairy combo works great and is very convienant.

I've lost nearly 30lbs and feel years younger.
 
Last edited:
I don't go full Keto Low. I set my metrics in MFP to 10/25/65.
My day starts at 4:15AM. I have a protein shake before swimming that is 1 scoop MP Combat, 2 spoons, Livfit veggie powder, Amino Energy, 1 spoon of beat root powder. Then 2 hard boiled eggs when I get to the office. By then I'm over 1000cal in the hole from 4 mile swim. :D
The rest of my days is a mix of meats and veggies, and when needed, coconut oil and hemp oil to get the fat count up.
And I have to stick to making chili without bean.
Hopefully I can stick to it again. I drop fast when I cut carbs.
My fitness goal is simple. To look like I can swim as far as I do. :D
 
Last edited:
SPST said:
Eat breakfast like a King, lunch like a Prince and supper like a Pauper.
Click to expand...

This is great advice, except for those of us that go to work after dinner. My eating schedule is so crazy. But it works.

If you are wanting to track macros easily I used Myfitnesspal to do it. You can scan the UPC code of anything you eat and get the ingredient list on the phone. Or scroll through and make your own settings that get close. It's a hassle for the first week. But if you eat the same thing a lot it gets pretty simple once they are all plugged in. Macros are on the top right in the Diary. You get a nice pie chart for quick reference and can set the percentages.
 
Slacker said:
Interesting idea.
I just went veggie, fruit & yogert full tard.
Toss in the occasional bowl of oatmeal & a daily half scoop of protein powder.

I also run 3x a week, but the veggie/dairy combo works great and is very convienant.

I've lost nearly 30lbs and feel years younger.
Click to expand...

I'm a meatatarian... I can't do rabbit food. Your diet is what my food eats. Glad to hear you're getting in shape though. I'm not going to poopoo what works for you and Brady...
 
fishgutzy said:
I don't go full Keto Low. I set my metrics in MFP to 10/25/65.
My day starts at 4:15AM. I have a protein shake before swimming that is 1 scoop MP Combat, 2 spoons, Livfit veggie powder, Amino Energy, 1 spoon of beat root powder. Then 2 hard boiled eggs when I get to the office. By then I'm over 1000cal in the hole from 4 mile swim. :D
The rest of my days is a mix of meats and veggies, and when needed, coconut oil and hemp oil to get the fat count up.
And I have to stick to making chili without bean.
Hopefully I can stick to it again. I drop fast when I cut carbs.
My fitness goal is simple. To look like I can swim as far as I do. :D
Click to expand...

Too early for me... I need to find a workout routine I can work with though. My goal is to cut the gut and feel better, all while keeping it as simple as possible...
 
bigfelipe said:
Too early for me... I need to find a workout routine I can work with though. My goal is to cut the gut and feel better, all while keeping it as simple as possible...
Click to expand...
Working with a trainer in the beginning can be a big help. Proper form is key to not getting injured.

Sent from my SM-G935V using Tapatalk
 
fishgutzy said:
Working with a trainer in the beginning can be a big help. Proper form is key to not getting injured.

Sent from my SM-G935V using Tapatalk
Click to expand...
Yeah. That's my next step. I'm looking for a trainer to help me get started lifting for form and planning...
 
fishgutzy said:
A good Keto friendly snack. Celery and Jalapeno Palmetto Cheese from Costco. Yum. 0 Carbs. 87% of cals from glorious animal fat.
Click to expand...

I don't have a costco membership, but I do like celery with Trader Joe's Pub Cheese and I also really like them filled with cream cheese and topped with green olives and a sprinkle of paprika...
 
bigfelipe said:
I don't have a costco membership, but I do like celery with Trader Joe's Pub Cheese and I also really like them filled with cream cheese and topped with green olives and a sprinkle of paprika...
Click to expand...

Look at you getting all chef like and sprinkling paprika!
 
bigfelipe said:
It's my Hungarian/Roma blood... I put paprika on everything... I have like 6 kinds in the kitchen...
Click to expand...

I have been using smoked paprika on burgers when I cook them in cast iron. Adds just enough smoke flavor to give it some grilled flavor.

I only have 3 kinds. Hot Hungarian, Hungarian and smoked. What a loser I am.
 
You must log in or register to reply here.
Back
Top Bottom