Nutritional Ketosis page 4

[InSearchOfAbs]

yep, you're right! i lied.

i so totally suck at math

for now, my cals for the day, cuz I still ain't hongry, are:

1178

60% fat
33% protein
5% carb

[CrissyTibby]

Hi Crissy,
Just finding this thread this morning. My macros are running about 70/20/10 (f/p/c) and I'm eating about 1500/day. And the pound are shedding again. With looser carbs and lower fat, 1500 is maintenance for me. Yeah, this stuff is amazing. I feel like leaping tall buildings.

Thanks for the info. So far that is exactly what I am finding. I can eat a bit more to maintain this way, but to lose I am gonna have to cut back quite a bit.

[CrissyTibby]

One formula that seems to work for me re: protein levels is this. Figure out your ideal weight in kilos so for me 145lbs =66kilos. Then take that number plus or minus 10% and that is the range you should be shooting for. So for me between about 60 and 72 grams of protein a day. Much more than that and the excess gets converted to sugar in the body and will knock you out of ketosis just like cake would.

Wow - I have been eating between 60-80 and your calculations put me at 45-55. I am still getting really high keto readings, but I lift pretty heavy. Could weight training help with higher protein levels. I will try dropping my protein tomorrow since it is an off day and see if I can tame my hunger a bit.

[Paleobird]

You don't suppose that maybe 3000 calories was a tad high?

People don't quite understand the low carb thing. The object isn't to stuff yourself with as much fat and calories as you can. It's to adjust to where your body can feed off its own fat so you can eat less and supplement the deficit with your body fat.

This was exactly the mistake I made when I first went Primal. Every body said Eat Moar Fat so I added it to the total instead of adjusting the macros and keeping the total the same. Not surprisingly , I gained weight. Now maybe 3000 is not high for her but it would be way high for me.

[gopintos]

One formula that seems to work for me re: protein levels is this. Figure out your ideal weight in kilos so for me 145lbs =66kilos. Then take that number plus or minus 10% and that is the range you should be shooting for. So for me between about 60 and 72 grams of protein a day. Much more than that and the excess gets converted to sugar in the body and will knock you out of ketosis just like cake would.

Veeery Interesting. Thank you! I must have quit reading when I got to that part before. Just never thought about anything beyond carbs.

[Paleobird]

Wow - I have been eating between 60-80 and your calculations put me at 45-55. I am still getting really high keto readings, but I lift pretty heavy. Could weight training help with higher protein levels. I will try dropping my protein tomorrow since it is an off day and see if I can tame my hunger a bit.

Yes. If you are training heavy, then you should aim for the upper end of that range.
So, your ideal weight is 110ish? Are you pretty petite?

[gopintos]

I was always afraid to eat less protein. And that is the one thing I thought I could reach for when I get hungry for something and dont want any carbs Just when I think I have it all figured out..... <sigh>

[Paleobird]

yep, you're right! i lied.

i so totally suck at math

for now, my cals for the day, cuz I still ain't hongry, are:

1178

60% fat
33% protein
5% carb

Yeah, it's amazing when you are in these macros how you really have to push yourself to eat.

[NZ primal Gwamma]

I find that the fat keeps me satiated. Really great idea though to read through Paleobirds blog. She has some really valuable insights.
keep at it !

[CrissyTibby]

Yes. If you are training heavy, then you should aim for the upper end of that range.
So, your ideal weight is 110ish? Are you pretty petite?

Well somewhere between 110-115 is the range I was thinking, I won't really know until I look in the mirror and like the results. I am 5'2".