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  1. #1
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    Quote Originally Posted by GirlyGymRat View Post
    Dabbling in keto and finding it more difficult then first thought. It’s easy to get bumped out of ketosis.

    Very different food choices that I previously avoided or ate sparingly. Avocados every day. I’m finding it hard to hit protein and fat goals. Just not that hungry so only eating twice daily. Keto and fasting appears to be a preferred approach.

    Just doesn’t seem to be a large variety of food choices so I am scouring Pinterest for recipes. Making chia seed pudding for first time.

    I haven’t experienced a great loss of water weight in the first week but am seeing definition in abs. I have no carb cravings whatsoever (this is big change for me- huGE!) and don’t feel like I’m on a “diet” bc sated. Think I am going to miss occasional glass of wine, mojitos.

    Going to continue and see what’s what.
    What are your daily macro goals?

  2. #2
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    Quote Originally Posted by PeanutbutterDC View Post
    What are your daily macro goals?
    I used a keto calculator and set to sedentary since desk job with 25% deficit.

    30g C/ 90g P / 80 g F for 1200 cal daily

    Percentage is 10% C / 30% P / 60% F

    Do u think I need to tweak?

  3. #3
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    Quote Originally Posted by GirlyGymRat View Post
    I used a keto calculator and set to sedentary since desk job with 25% deficit.

    30g C/ 90g P / 80 g F for 1200 cal daily

    Percentage is 10% C / 30% P / 60% F

    Do u think I need to tweak?
    Idk... if you're seeing more/new definition in your abs it sounds like it's working. Your main issue is getting in enough fat, right? No hunger, sleep or energy issues, or "keto flu?"

    If you are still doing resistance training, is 90g protein going to be enough to maintain your lean muscle over time, or grow bigger if that's your goal on keto?

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    Quote Originally Posted by PeanutbutterDC View Post
    Idk... if you're seeing more/new definition in your abs it sounds like it's working. Your main issue is getting in enough fat, right? No hunger, sleep or energy issues, or "keto flu?"

    If you are still doing resistance training, is 90g protein going to be enough to maintain your lean muscle over time, or grow bigger if that's your goal on keto?
    Spoke to my doc re keto. He recommends modified to 30% carb 50% protein 20% fat to maintain muscle. Seems more Adkins then keto. He claims I can get into ketosis with higher protein. [emoji848]

    I’ll try it. See what happens.

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    Quote Originally Posted by GirlyGymRat View Post
    Spoke to my doc re keto. He recommends modified to 30% carb 50% protein 20% fat to maintain muscle. Seems more Adkins then keto. He claims I can get into ketosis with higher protein. [emoji848]

    I’ll try it. See what happens.
    You will definitely not go into ketosis with 30% carbs.
    Some people 30g of carbs can knock people out of ketosis (which sucks because you have to go through the keto flu again). Dont forget fruit has tons of natural sugars in it which will knock you out as well.
    Although, I am always curious why people go through such strenuous diets like that, numerous studies have concluded that no one diet is better than another at burning fat when calories in vs calories out is matched. If you find yourself more satiated on Keto or any other diet, and it works better for you, do it. If not, just eat at a calorie deficit and hit your macros.

    In my experience, doctors and nutritionists are poor sources for information when it comes to people into bodybuilding. They are used to dealing with the average public and gives them generic information, which is also given to you.

  6. #6
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    Quote Originally Posted by GirlyGymRat View Post
    Spoke to my doc re keto. He recommends modified to 30% carb 50% protein 20% fat to maintain muscle. Seems more Adkins then keto. He claims I can get into ketosis with higher protein. [emoji848]

    I’ll try it. See what happens.
    I'd be surprised if you can get into ketosis at 30% carb, but it might be a great macro split for you anyway. I like the increase in protein.
    I can stay in ketosis with 180g protein, 60-70g fat, and incidental (20-30g) carb per day. No keto flu. Able to build muscle. Never hungry. Hmu if interested in details of what I eat to hit those macros

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