New to Keto. Am I eating enough calories with my exercise?
Hi all! I’m on day 10. I’m a 5’7 & 193 lbs (as of yesterday morning), 39 year old female. Goal is 150-155. I think/hope I’m getting the hang of this. I’m doing my best to meet my macros. I’ve stayed under 18 net carbs. But am trying to eat at more of a calorie deficit so it’s hard to get the fat & protein up as high as it says. I’ve been staying between 1000-1300 calories a day. Fat is always higher than protein, but not hitting the 111 Gm a day. Normally average around 95 fat & 60-70 protein. The app says to eat 1486 calories a day, but that seems like a whole lot to and be loosing weight. I’m also burning 500-1000 calories a day between walking, HIIT training & yoga. I lost 7 lbs, but have bumped back up 2 lbs as of yesterday. I know Im building & toning muscle, but haven’t remeasured again yet. I got the urine ketone strips & they say I’m averaging in the middle around 4.0. But am I eating enough? Any advice? Should I be eating closer to 1400? Is 1000-1300 too low with the amount I’m burning with exercise? Some days I am still hungry, but others I’m not. Thanks in advance!
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Hi - congratulations on your weight loss!!! It doesn’t matter which diet you choose whether it’s keto vs high protein vs low carb or any of the other or a custom diet. When you set it up the macros will change for each but the calories stay the same. I pushed my calories as low as it would go when I set mine up.
Keto helps your appetite so you can eat less hence less calories. As long as you feel good and you’re doing well then stick to what you’re doing there’s no wrong answer. Less carbs makes me less hungry and fat for energy but remember fat is where most of the calories are and too much protein can make the liver produce insulin which hijacks ketosis.
All of that said you’re doing just fine because the end result is still all about the calories and how many you eat effects how well you feel and how fast you lose.
I hope I helped and you’re doing great!!