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.
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.
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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