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Week 8 - 10 Keto Macro Expectations

One of the biggest contributors to me losing weight was logging my food.

Without finding out out where I was, there was little chance I could improve on where I was.

After a while, I realized I had enough information to log my food in advance.

I could forecast my meals!

Sure, it wasn't perfect but they kept me close to target so much better than I could of without it.

I had my own play book of recipes which I knew worked for me... Because they worked for me!

Since Keto, I had to create a new play book of recipes. Most my old ones were carbohydrate dependent.

Great news is I'm at a point where I can begin to once again forecast my food. This is where I shined last year losing weight!

I'm excited to see how it works this year. 

This is what I’m shooting for:

  • 20 - 40 g total carbs a day, half being fiber
  • 80 – 100 g total protein
  • 100 – 200 g fat

My plan allows my body to use existing fat stores to supplement my nutritional fat deficit.

This is what MyFitnessPal recommends:

  • 38 g total carbs a day
  • 94 g protein, adjusted from 163 g protein
  • 222 g fat

Under optimal circumstances, I’ll be at a fat deficit of 100 g a day.  That’s 900 calories.

Per the CICO method, I should lose about 2 lbs a week.

Of course, I haven’t adjusted for what life throws at me.


We’ll see.


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Nirvana Fallacy

One issue I see with people wanting to lose weight is their unrealistic expectations. Come on people!
This is not the fantasy land of TV where you lose 100 lbs in 5 weeks!
Come on, they live in a gym, 6 hours a day and have chefs prepare their 100 calorie a day meals. The even have their own personal trainers who torture them daily!
Reality TV is not the same as reality. Biggest Loser is not reality. It's TV!
Get it together guys!
What they are doing is an inhumane science experiment for ratings! I'm surprised no one has died!
And have you heard most of them are worse off now then when they started! They rebound so hard! Why? Because torturing people is horrible incentive to change habits!
Did you forget the TV exists to capture your attention? If it didn't, you'd be doing something else. On purpose they compress time to keep thing interesting.
It's not reality!
It's simple. If you want lasting results, you need to develop a healthy relationship with the food you eat.…