help, macros is stressing me out
i have been doing keto for 7 weeks and have only lost 5 pounds. Started using carb manager for the past week and a half and my weight fluctuates up and down but still have not lost more than 5 pounds. Since using the app, trying to keep below 1548 calories and 19 net carbs I don't feel like I eat enough to get full and feel hungry often. Before using the app I didn't count calories only net carbs and did not feel hungry. I only use recipes from the app. But I am constantly stressing on this diet about trying to stay within the macros. And the stress is not helping I'm sure. Please help... I am really wanting to dedicate to this diet and make it work but the macros is stressing me out terribly
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If you can try not to stress out and trust in the process. What are your other macros set at? Are you eating enough protein daily? How often are you eating? Are there any non-scale victories like feeling less bloated? More energy? Clothes fitting a bit better? I find that logging my food the day before helps. You can input your foods and switch things around to stay within your macros. By doing that I know what I’m going to eat the next day. No guess work. No thinking because I planned it out the night before.
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19 carbs, 120 g fat, 97 g protein, 1548 calories is where the macros is.
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Kristie, I forgot to tell you thank you
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berrieconst How close to those are you on a daily basis? I almost always reach my protein limit which I think helps to keep me full.
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I usually get my protein limit but am short 8 net carbs on average. Calorie intake average is pretty close. And today I started drinking water and measuring intake. I'm not a big fan of water but I flavor it with mio and today I kept track of 8 cups. I did feel more full today and my calories for the day are 1023.
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berrieconst WOW. You do better than me with the carbs, but then again I intentionally set mine a little higher (27). I wanted to ease into this and I want it to be sustainable. For me below 20 seems too low. I’m try to make this a lifestyle change. Given my age, thyroid issues, etc., I’m trying to be realistic and set myself up for success. Drinking water is definitely important and will help keep you full in between meals.
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berrieconst are you working out or do you work an active job? You may need to adjust your calorie intake if you are not very active. Even just down to 1300 if you're sedentary and aim to get a 30 min brisk walk in a day.
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berrieconst also, remember the most important goal to reach is protein. Your protein seems very high to me. The body converts excess protein into glucose, so this may be a factor in impeding your ketone levels and weight loss.
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I was going to say, maybe play around with the macros... you may need a fat target closer to 75% (looks like you’re at 70% now). I would say it’s fat more than protein that helps you feel full (satiety); and I agree that 64+ oz of water is really important, along with exercise. Daily walks are a good start. Drinking plenty of water raises the metabolic rate, flushes out toxins and waste, and helps diminish hunger. Try drinking a cup of hot water with lemon, it’s pretty good! I use True Lemon packets sold on Amazon, it’s crystallized lemon... about .5 net carbs per packet, I typically use 1/2 packet per 8 oz of water. They make lime, grapefruit, and orange flavors too. Even clear broths count, and help you change it up. I also dilute my Gatorade Zero with water sometimes; I figure I’m still getting the electrolytes that way. Herbal teas count for water intake. I’ve read that coffee counts, too, though some people say that the caffeine negates that. I say better coffee than nothing.
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And your net carb average is super low. Maybe increase your veggies, you should be getting some veggies and leafy greens daily. Really important for digestion.
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Thank you, you are right I do need to increase veggies. It just seems that the cauliflower has high carbs but will work on more zucchini and broccoli. Thank you so much for your help,
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Adevlin2217
I didn't know that about protein, Thank you. I suppose I should have but I'm new to keto. I install windows residentially but we haven't been too busy lately due to the holidays and the weather being so cold. But even at home I am always busy. I don't usually sit down unless its to eat lunch or look for new recipes on CM. After I eat dinner I become a couch potato tho. But have been trying not to snack much after dinner. I have tried something different by inputting daily activity in exercise log but sometimes it brings my macros to negative numbers. Does that mean I can eat a little more, not go overboard? Or should I leave it alone and stick with numbers before entering exercise...
