I wish to clarify to fellow Ketoers that fat is not a goal that we need to reach daily.
Protein is our goal, according to our TDEE. This is to keep our bodies from cannibalizing our muscle mass. Additionally, keto is not a high protein diet. Excess protein is not ideal, either, due to gluconeogenesis.
Net carbohydrate count is a limit and also not a goal, which would be good to stay under if we wish to maintain ketosis and ultimately become fat adapted.
Protein = goal Carbs = limit Fat = to satiety
The magic of keto isn't eating fat, it's that eating a diet that is primarily fat to keep us satiated while in a caloric deficit. It's not a ratio, as you can eat in ratios well over your TDEE and not lose a single pound.
|
1667 千卡
|
脂肪: 132.41克 | 蛋白质: 92.18克 | 碳水物: 27.80克.
午餐: Scallions or Spring Onions, Darigold 40% Heavy Whipping Cream, Noatmeal, Pork. 晚餐: Chunky Blue Cheese Dressing, Flaxseed Seeds, Egg, Cucumber (Peeled), Galbani Imported Parmesan Shredded Cheese, Iceberg Lettuce (Includes Crisphead Types), Tomatoes, Mushrooms. 小食/其他: Wisconsin Premium Provolone (sliced). 更多的......
|
|
![](https://m.ftscrt.com/static/images/box/membersicon.gif) 评论
I need clarification. If I eat my carbs protein and fat and meet my percentages and at the calories I am old to I won't lose? Do I need to meet all percentages for carbs etc and eat under calories ?
|
A calorie deficit is all that is needed. Protein is the most important for a favorable body composition fat can help with satiety so that you meet your calorie goal.
|
The percentages (ratios) are irrelevant. (ideally) Eat under 20 grams of net carbohydrate to stay in ketosis, eat enough foods that contain enough protein (this is all measured in grams, I average anywhere from 80-100 grams a day), and fat is just along for the ride so that I can stay full. Your protein needs may be greater or less than mine, depending on your activity. I suggest that you check out a keto calculator so you can be more exact with your dietary goals (I use keto-calculator.ankerl.com personally).
2018年03月12日 会员:: Ketomancer
|
I was just learning this last night myself! I was concerned that my protein was higher than my fat at end of day, wasn't sure if I was suppose to raise my fat when I didn't feel hungry.
nice to see some one else confirm this :)
|
okay so to keto, i limit my carbs, maintain a logical fat intake and dont over do protein.. ive been keepng my calories under 1500 per day. thank you now I understand ketosis.
2018年03月12日 会员:: poison1vy
|
sufficient protein intake is most important when trying to preserve muscle mass in a calorie deficit. If you’re doing some kind of resistance training, it’s even more relevant to maintain, (or possibly build) muscle. Getting insufficient protein can lead to the possible (and most often) muscle loss scenario. However, it differs greatly for someone who has 100+lbs of body fat (whereas even if protein goals aren’t met, plenty of body fat is available to pick up the slack)
VS someone with only 20lbs (which is more likely to lead to muscle loss). As long as you get in your recommended protein intake you’ll be fine, and as long as your totals of protein/carb/fat intake aren’t in a surplus of calories, (hence a deficit), weight will always be lost.
2018年03月12日 会员:: DEADPOOL12345
|
where do calories fit in?
2018年03月12日 会员:: francopergallini
|
Calories are the most important, everything we consume is made out of calories. You can have the highest/lowest amount of either fat or carbs or protein but if your total calories are in a surplus (excess) above the amount of calories your body needs to maintain weight (maintenance calorie level) then weight will always be gained 100% of the time. And vise versa. So make sure, regardless of how much or how little you choose to eat of protein/fat/carbs, that your TOTAL calories, are LOWER (a deficit) than your maintenance, which will result in weight loss 100% of the time.... realize I said “weight” that “weight” can mean many things, not just fat, but muscle. Also water weight, poop, glycogen, undigested/currently digesting food etc... regardless make sure you’re in a calorie deficit 100% of the time and 100% of the time you will lose weight. Taa daaa! 🧙🏻♂️✨ magic! 🤩
2018年03月12日 会员:: DEADPOOL12345
|
To clarify there are also 0 calorie sources such as water but 99% of the time, foods/drinks & certain supplements/vitamins have calorie content.
2018年03月12日 会员:: DEADPOOL12345
|
thank you ive been trying to make that point as often as i can. too many posts sound like people dont realize this! its nice to hear it from someone else. i am on a 60 carb per meal diet ,low fat,high fiber. i eat all kinds of food.im diabetic,but my blood sugar has been averaging about 95. i range from1100 to 1500 cal.a day,and have steadly been losing lb,s ....calories rule all diets
2018年03月12日 会员:: francopergallini
|
by the way,walden farms has a large selection of dressings, condoments, sauces, and dips,that are 0 cal. 0carb.
2018年03月12日 会员:: francopergallini
|
Exactly what I've been doing! Thanks for good info!
2018年03月12日 会员:: jenniferl12003
|
jennifer,you been doin really well, stay focused,good fo you!!
2018年03月12日 会员:: francopergallini
|
Again.... this site not only supports us in our journey, but educates us. I love it. Thanks
2018年03月12日 会员:: ClassicRocker
|
That is good to know. I have been trying to follow Dr. Longo's diet where you do Keto 5 days out of the month (as I understand it) and have been having a terrible time getting 70% fat. Nice to know I don't need to worry that much about it. Doing ok on the carbs and protein. Loosing a pound a day during the keto days, and watching my calories the rest of the month.
2018年03月12日 会员:: MereSess
|
Thanks - you are accurate and doing well!
|
2018年03月12日 会员:: wright2018
|
You could always eat a stick of butter lol 😋
2018年03月13日 会员:: DEADPOOL12345
|
lol Eating a stick of butter really, really doesn't appeal to me, unless I can spread it and toast it on my favorite rye bread, and can't buy a loaf of bread for at least another ten lbs loss. =)
2018年03月13日 会员:: MereSess
|
Draglist - You are so right. I don't know where I got Keto and Longo all mixed together! It seems as though I have made up my own diet that seems to be working pretty darn well for me. When I Keto for 5 days I loose a pound a day , gain a bit back on rebound, but then start loosing again for the rest of the month. I promise myself something small but special before Keto days again which satifies my love of sugary things and gives me something to look forward to.
2018年03月13日 会员:: MereSess
|
|
|