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DAWNWATERWOMAN's Photo DAWNWATERWOMAN SparkPoints: (517,454)
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11/24/18 3:44 P

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Thanks Karen

DAWN: Challenging all my friends & family to change the world, one act of kindness at a time. SMILE!

QUOTE: "To love another person is to see the face of God." -Victor Hugo



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KDGIRL's Photo KDGIRL Posts: 3,956
11/24/18 8:02 A

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Dawn you don't have to target carbs. Put carbs down as a LIMIT.

Check protein as a TARGET. Like James says, more is not better. If you get 50 grams in, you're good. If you go a little over, it's fine. If you go a lot over, your body is going to have to work harder to convert it to useable energy, and you want your body to be processing body fat for energy, not protein.

Fat - eat a lot to begin with, once you're fat adapted, eat it to make your food taste good and to satiate yourself. You will begin to see how much fat you need maybe weeks or months down the road. If you want to calculate all your food, try and stay within the limits.

It gets easier the longer you go. You can do it! And practically any protein is good - I think processed protein (think imitation crab) is the exception. If you look up the food in MyFitnessPal or Cronometer or on the Spark food app, you can see how much protein is in each thing based on how much of it you plan to eat.



Karen "KD"





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-JAMES-'s Photo -JAMES- Posts: 12,327
11/23/18 5:10 P

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I think I answered your questions, and I'm updating that 6% list to include salmon, which I think i a great fish to eat, no carbs, and it is a fattier fish, which makes it even better.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 178.5 
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201.5
186
170.5
155
DAWNWATERWOMAN's Photo DAWNWATERWOMAN SparkPoints: (517,454)
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11/23/18 4:25 P

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Thanks for helping me with the macros.....

Is SALMON a good fish..... ? I have been eating it but again, it's not on your list

My TARGET CARBS? I show them 19-34
Do you mean protein?

Edited by: DAWNWATERWOMAN at: 11/23/2018 (16:29)
DAWN: Challenging all my friends & family to change the world, one act of kindness at a time. SMILE!

QUOTE: "To love another person is to see the face of God." -Victor Hugo



 current weight: 333.0 
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-JAMES-'s Photo -JAMES- Posts: 12,327
11/23/18 4:11 P

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I updated this post to include shrimp and scallops. Both have no carbs, go ahead.
www.sparkpeople.com/myspark/t
eam_messa
geboard_thread.asp?board=0x58
536x6
6679431


I put your age, sex, height and goal weight of 185 into the link below and it came up with about 2250 calories a day for "sedentary", a little higher for active, but all in all about in the middle of your target calorie range. So that is "right".

Your target carbs are about right, 20 to 30 grams a day.

Taking 80% of calories as fat, 80% of 2250 is 1800, and that is 200 grams of fat, also in your range there.

I'd also target about 15% of your calories from protein, so I think your target is just slightly high. I'd aim for 50 to 60 grams a day, not 75 or higher. For example 105 grams of protein is a lot of meat. If you got all your protein at once that would be a little over a one pound steak. If all from eggs that would be 16 eggs. Even balancing those things, having an 8 egg breakfast, a salad for lunch, and 1/2 pound steak at supper ... it's a lot.

If you ate fish, a portion the size of a deck of cards is about 3 ounces about 90 grams of fish, and that would have about 20 grams of protein. So 105 grams of protein would be fish the size of about 5 decks of cards. That is a lot of fish too. I think a portion size or one deck size of fish, or maybe one and a half would be about right.

Did a medical doctor give you different advice? If so I don't want to step on any toes.

Edited by: -JAMES- at: 11/23/2018 (17:09)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 178.5 
217
201.5
186
170.5
155
DAWNWATERWOMAN's Photo DAWNWATERWOMAN SparkPoints: (517,454)
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11/23/18 1:01 P

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Okay. I'm giving myself a headache trying to figure this all out. Here is what my doctor told me. Because I weighed 475+ at my highest weight, my goal weight is 185. She actually said I should shoot for 200 but I'm pushing. I am 5'5. I am going to turn 60 in January. I'm in the water daily a minimum of 2 hours and often 6 hours. So...... I'm really trying to figure out this Keto Macros thing because I WANT to be doing it CORRECTLY.

Yesterday this is what I worked up.... but from what I have read here... I am STILL wrong.

WORKED UP A NEW CORRECTED KETO NUTRITION:
Calories: 1510-2704
Fat 126-225 g 75%
Carbs 19-34 g 5%
Protein 76-135 g 20%
net carbs: 0-20 g

PLEASE HELP ME.....

I am also having a problem finding advice on eating scallops & shrimp which I LOVE!

Edited by: DAWNWATERWOMAN at: 11/23/2018 (13:02)
DAWN: Challenging all my friends & family to change the world, one act of kindness at a time. SMILE!

QUOTE: "To love another person is to see the face of God." -Victor Hugo



 current weight: 333.0 
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-JAMES-'s Photo -JAMES- Posts: 12,327
11/19/18 4:13 P

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I corrected the error Karen.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 178.5 
217
201.5
186
170.5
155
KDGIRL's Photo KDGIRL Posts: 3,956
11/19/18 12:09 P

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Excellent except for one conversion:

"I do think one should eat for their target weight, not their current weight. Lets assume I'm female, 5 foot 4:
en.wikipedia.org/wiki/Human_b
ody_weigh
t
using the "Devine" formula on that page, I should weight 100 pounds, plus 2.4 pounds for each centimetre over 152, at 5 foot 4 inches, that is 68 inches, or times 2.54 to get centimetres, that is about 173 cm., so 21 cm over 152, so an extra 21 times 2.0 which is 42 pounds. So by that chart my ideal weight would be 142 pounds."

5'4" is actually 64 inches, not 68, so the calculations would be 64 x 2.54 = 162.5, less 152 = 10.5 x 2.0 = 21 + 100 = 121 lbs. If you were 5'8" (yay Holly) you could use James' above calculations.

Us shorties get the short stick on calories, for sure....

Karen "KD"





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-JAMES-'s Photo -JAMES- Posts: 12,327
11/19/18 11:28 A

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Subject: Why these macros for Keto, 20 grams carbs, 50 grams protein, rest from fat ?

----- CARBS -----
Like KDGIRL said carbs are a limit. About 20 grams a day for women, 25 for men. Here on wikipedia:
en.wikipedia.org/wiki/Carbohy
drate

it says:
"Carbohydrates are a common source of energy in living organisms; however, no single carbohydrate is an essential nutrient in humans."

----- PROTEIN -----
en.wikipedia.org/wiki/Protein
_(nutrien
t)

it says:
"According to US & Canadian Dietary Reference Intake guidelines, women aged 1970 need to consume 46 grams of protein per day while men aged 1970 need to consume 56 grams of protein per day to minimize risk of deficiency. "

Why not more protein? It could be more, if it works for you that's great. That is all your body needs for "structure", its muscles and organs.
----- FAT -----

If you eat 20 grams of carbs, 50 of protein, 80 of fat the calories come to 1000 per day.
- - - - - - - -
I do think one should eat for their target weight, not their current weight. Lets assume I'm female, 5 foot 4:
en.wikipedia.org/wiki/Human_b
ody_weigh
t

using the "Devine" formula on that page, I should weight 100 pounds, plus 2.4 pounds for each centimetre over 152, at 5 foot 4 inches, that is 64 inches, or times 2.54 to get centimetres, that is about 163 cm., so 11 cm over 152, so an extra 11 times 2.0 which is 22 pounds. So by that chart that ideal weight would be 122 pounds.

Now I jump away from Wikipedia, to this site (just picked it at random):
www.aqua-calc.com/calculate/d
aily-calo
rie-needs

and enter female, 122 pounds, 45 years old, 5 foot 4, and for low activity it gives 1970 calories per day, heck lets go with 2000 per day.

So far I've come to 1000 calories a day with 20 grams of carbs, 50 protein, 80 fat. Now what? Well from a Keto point of view we want to be fat burners, either our own, or dietary fat. We need to eat more of something, so more fat. 1000 calories from fat is an extra 111 grams of fat, so we come to:
- 20 grams carbs
- 50 grams protein
- 191 grams of fat

You may wonder why I bumped up fat and not protein or carbs. First of all you don't need carbs at all, and carbs increase blood sugar, and insulin, and promote body fat storage. Excess protein isn't so bad, but only to a point, probably to about 90 grams of protein, so one could have added a little there. But generally, if you are going to add calories, add it with fat. This is the smoothest way to transition between fat you eat, or fat you burn.

Last point, if you are thinking of cutting calories to loose weight faster, this may not be the best strategy, as you body's metabolism may slow down to spite you. Just eat macros based on your ideal weight.


Edited by: -JAMES- at: 11/19/2018 (16:22)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 178.5 
217
201.5
186
170.5
155
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