Hi all
I’m new to the site and trying Low carb high fat!
I am trying cutting out the obvIous carbs first eg pasta rice potatoes and bread.
Question! What would a low carb by gram be for the day. I am using a macro tracker and o am not sure what I am aiming for!
I also discovered that butternut squash had more carbs than the new potatoes I cooked for my hubby!! Hey ho!
Any help appreciated but trying to take one thing in at a time!!! So keep it simple!!!😊😂🤣
Aim for 50gm.
Hi Twinkle20 Welcome! I’m fairly new too (end of week 3) and I chose to follow the low carb high fat at 20g carbs and 180g fat for the first two weeks. It worked! I’m reducing my fat now and broadly sticking to 20g carbs per day just because I want to see rapid results to keep me motivated.
Wow! I’ve gone down 40 carbs 40 protein 20 fat but that is %
Ah so glad it’s working for you! Percentage wise today I had 4% carb 26% protein and 70% fat. Very low on carb today mainly because it was my birthday last weekend and I ate more carbs than planned! Also because I’m experimenting with the ratios to understand what works best for me and because it’s weigh in tomorrow! Haha! Keep going 
Belated happy birthday help2020
Ahh thank you awful Toad!! 🙏☺️
I would just stick to the standard protocol rather than "trying to cut down on ...". Over the last 40-odd years, thousands of clinician-hours have gone into developing the established method, and it really can't be improved upon. In macro terms, that means what help2020 described, but macros rather obscure the basic reality, which is this: eat real food made with fresh ingredients. Have a look at carbdodging.com and dietdoctor.com for recipe ideas. Some people find dietdoctor a bit OTT, but the visual guides are excellent. Refer to those and invent your own meals to suit your tastes.
You'll be eating a lot of fat to begin with, but you'll then get completely sick of it and want to eat less. That's because your body doesn't need as much of it when weight loss is triggered - it'll be burning through its own fat reserves. Follow your appetite. Don't try to meter things into your body by forcing stuff down when you don't want it, or restricting it when you're hungry.
Thanks just trying to get my head round this all. I’m using my net diary to try and track the macros as I am not good at tracking on paper. I think I need to plan meals ahead. Then I can watch the overall levels.
Thank you. Really helpful
The missing piece in your puzzle is exercise. At the end of the day you have to create a deficit in the number of calories that you have used that day so that your body has to burn a bit of fat. The good part is you can vary your exercise indefinitely.
If you have a fitbit or similar it will tell you how many calories you have got through, otherwise increase the time walking or taking other continuous exercise. If you can get an hour and a half in, or 2 x 3/4 hour sessions, or a 3/4 run you will see the weight starting to shift.
Thanks for the reminder xx I’m not allowed to do any high impact exercise due to a med issue. But have been exercising at least 3 times a week. Try and do over 8000 steps but as we are shielding it isn’t easy. Plus my hubby is just getting over a stem cell transplant so can’t walk fast or far!! But I am trying!! Use a Fitbit to help me stay on track with keeping busy. When it is pouring with rain it is harder!!!
Very well done! Consider getting some walking poles to ease the burden, as in nordic walking . I used to get Idiots in cars shouting original comments like 'where's your skis', etc, but that seems to have gone away. Get some waterproof trousers, they make a tremendous difference. A snood can be useful in the winter to keep your neck warm, or form a mask if you need it.
I have a set of walks which are about10-12,000 steps, with a cafe in the middle of each one for a break, and visit to the facilities. They are all shut! Only have one rule - walk into the wind so that you get blown back on the return leg.
I am missing Austria this year - ski lifts are wonderful things, incredible views, cafes at the top , and a leisurely walk down . As I am getting old I appreciate all the help I can get.!
My hubby and I try and walk round a park for about 45 mins but it is not at a very brisk pace. So I do Walk at home with Leslie Samson from YouTube much higher pace and good for getting the heart rate up! Try and do 2
Miles or more.
Definitely helps. But I’m usually teaching so on my feet all day moving around and I’m sure the change of pace of life he had it’s impact.
Just done 2 miles and had my Breakfast now for the day !!
I live in Wales, Next Monday the travel limits come off at last and I can go to the seaside, hills, and forests. . Hurrah. You should see the difference on your fitbit when you get back to work. Hope your husband improves - every little helps,
Of course, over consumption of any macronutrient will lead to weight gain, but it's my understanding that gluconeogenesis is demand driven, not supply driven. I.E eating too much protein will not force your body into gluconeogenesis, but if your body needs glucose, it will do create it. And if that happens, you had better eat some protein, because otherwise it will take the protein from your tissues. Or it can use fat, if you are lucky 🍀
I do not think the reference protein intake is very useful. It's not clear how much protein we need. It's probably close to that, but i think it's wise to err on the side of eating too much protein. How much we need depends on gender, age, activity, and a host of other factors. It's worth noting that you need more protein as you get older if you want to age healthfully, and your body will take protein from your lean tissue if it needs more than you are providing in your diet.
Thanks All x since Tuesday I have now lost 1.5kg did actually have a stone baked pizza last night due to time constraints but that was my only ‘processed carbs’ this week.
I am still having a couple of glasses of dry white wine. I am going to try and cut these down or at least not go over!!!
Haven’t felt hungry which is great!
Have a good weekend all xx
What is a macro tracker and what is it used for in the keto?
2 minutes ago
Hi
I’m not strictly doing Keto as I am not sure my body, I have some bowel issues would cope with a sudden change. I am aiming for 30% carbs 45% protein 25%fat so I use an app my net diary which on premium allows me to log all my food and track by the macros or food groups I am eating. The free version doesn’t allow you to track in such detail but is still good for logging food. I have used it before with other attempts at losing weight and find it quiet easy to use.
Free MyNetDiary app for healthy weight loss: mynetdiary.com/shareapp
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Hi
I’m not strictly doing Keto as I am not sure my body, I have some bowel issues would cope with a sudden change. I am aiming for 30% carbs 45% protein 25%fat so I use an app my net diary which on premium allows me to log all my food and track by the macros or food groups I am eating. The free version doesn’t allow you to track in such detail but is still good for logging food. I have used it before with other attempts at losing weight and find it quiet easy to use.
Free MyNetDiary app for healthy weight loss: mynetdiary.com/shareapp
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