Ketogenic diet

[her1981 448]

Does anyone follow a ketogenic diet? Given our lower caloric goals, what do your macros look like?

[OutsideMatchInside 10,166]

I do and I use this calculator. http://keto-calculator.ankerl.com/

I had my resting metabolic rate tested recently so that is accurate and I changed mine from the default, but the default was close, within 100 calories. I had a DEXA scan so I also know my exact fat percentage. If you don't know you can let it guess for you.

I use the lowest fat goal allowed. I don't always meet it. My goal is to meet my Protein goal and to not go over my carb goal.

My carb goal is net carbs. I easily stay under the carb goal even not using net carbs. Before someone comes in talking about net carbs are BS, net carbs are the standard in Europe, the US is behind on everything because of lobbyists, but that is a different topic.

Some days I go over 750 calories, I try to stay under 850.

[her1981 448]

Thanks. I'm trying to find the right balance. Here's what I have currently, although I aim for about 800 calories.

[OutsideMatchInside 10,166]

Do you eat like this yet? It is really hard to get the fat in, I almost never meet my fat goals, I definitely would never hit 56, unless I was doing fat bombs but then it would be hard to get the Protein in and keep my calories in line.

If you look at my suggest macro targets, my Protein is at 48%, carbs at 13%. If you lower your carbs and use net carbs to track you should be able to do 25 or fewer carbs.

Did you try the calculator? You can play with the numbers to try and get the right ratio.

[her1981 448]

Yeah, I've been doing it all along. It's the only way I know how to eat and feel satisfied. Here's today. Definitely over my calories. I was so hungry. ????

[her1981 448]

I had steak for dinner and it pushed me over

[OutsideMatchInside 10,166]

Your ratio is perfect though. I wouldn't worry about going over calories sometimes. Your fat/protein/carbs ratio is awesome for today.

[her1981 448]

Ok. My surgeon keeps trying to keep me at 600 calories but it's hard to do with Keto. I'm losing plenty, I just wanted to know if anyone else was doing it.

[OutsideMatchInside 10,166]

I love doing Keto. I think it gives you more food options and you feel satisfied longer. You could lower your calories eating fish instead of steak. I eat baked fish with ghee a lot.

[her1981 448]

Having salmon tonight and total calories for the day is 869. I don't usually go over 900, but the steak was calling me, lol

[JamGuy 2]

Does anyone follow a ketogenic diet? Given our lower caloric goals, what do your macros look like?

I'm just starting the ketogenic diet. I'm only 4 weeks post op sleeve. But I've been having success with it. How can you calculate so well what you are eating? I mean I cook for myself and I don't know the nutritional info on everything. Also do you use net carbs? Or total carbs?

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[her1981 448]

@@JamGuy I use myfitnesspal to track my intake. I've been doing low carb off and on for about 15 years and tracking calories as well, so I'm pretty familiar with the counts on most foods that I eat. What makes it easier for me is that I eat relatively the same things week after week and I keep my foods as clean as possible. I make most things and rarely go out to eat unless they have nutrition info available.

Keto is really the only way I'm able to lose. I thought the sleeve would change that, but nope! Although, I find that I'm able to better manage my cravings for carbs and avoid them. I use net carbs, but I don't worry too much about it since I rarely eat "non-keto" foods. Sometimes my carb intake will be a little higher from things like baby carrots, but again, I don't worry about it much.

[JamGuy 2]

I see. Thanks for the info

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