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Hi there, welcome ! People have all kinds of experience with this, and at different times. It does seem that if you keep your net carbs under about 25-30 for most people (whatever you wound up with after going thru the “ getting started “ routine. ) AND adding healthy fats in place of carbs - most folks do seem to switch their metabolisms to burning fat instead of carbs. That leads you to not feeling hungry much - so able to very comfortably and energetically eat just lunch and dinner most days. And it dues seem to lead to losing pounds. I’m normal weight and losing is real hard in that case. This is the first thing that’s done it. 8 down in about 3 weeks and I’ve not been strict due to family visits etc. Good luck with this ! We’re all here to hear you if / when you want to share just how it’s going !
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Reading is the most important thing you can do for yourself. Armed with knowledge you can weave your way to keep things simple & as time goes on you can answer questions you’ll receive from family & friends.
There’s a thread in Low Carb Chat called favourite self education sites.
From butter Bob taking you shopping round Walmart to the Diet Doctor giving you 2 free weeks of support, menus & recipes. ~ and then you have us here 🤗
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How's your water intake looking? I cannot stress enough how important drinking water is when doing Keto/LCHF.
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This is what you want your macros to look like. A little tip with the app, go to settings and goals and adjust your macros to reflect below %s under “custom” not low carb, or keto then cluck save. Your allowance will then reflect those percentages. Some days my fat percentages go as high as 80%. I also spend a little time each morning while drnking my coffee, planning what will eat hat day through he app, adjusting what I will ea to come close to my my app goals. If I think and do a little planning first. I don’t need to worry about it the rest of the day. Other tips about eating, keep fats mostly to healthy fats, coconut oil, organic refined if you don’t want the coconut taste, ghee, olive oil, mct oil, then supplement with small amounts of cheeses, and HWC, if you can tolerate. Protien. About 4-6 ounces daily will fill up your macro. Then losts of leefy greens, and other above ground vegetables. It really is that simple you can play around with recipes later. Start out just with simple meals of fat, protien and carbs till you get the hang of it and get “fat adapted”. Best of luck to you! I have lost 20 #s in 8 weeks and I feel amazing, better than I have felt in years being on a SAD (Standard American Diet)
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laurel.johnson Are you saying there's a way to input a range of percentages? I would love that but I only see how to enter grams in the goals, and not as a range but as a set number. The keto percentages suggested when it assists you in setting goals are 5% carbs, 30% protein, and 65% fat, which falls into the range you suggest. I also sometimes take the fat a little higher, dropping carbs and/or protein a smidge to keep calories approximately constant and wish we could set a range but I just don't see how you're doing that.
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No I wish you could set a range, sadly you can’t. I do however find that I do better if I set my fat allowace up a bit many days nearing 78% with protien being around 16% I then track weekly percetages using the “lifestyle” and “macros”. Which gives you a comparison of goal percetages vs actual. I just make sure my overall percentages for the week are close to where I want them, some days I am over some days under but overall for the week i want to be near target or higher on the fat side if not. I believe the “keto” percentages the app list are a starting point for me, I have had more success by using the “custom” setting and going 78% fat, 17% protien and 5% net carbs. The app will then determine your grams from there
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laurel.johnson Okay, I see. I like your approach. I am revisiting my macros. Partly cause I've lost 11 lbs (yay but I've still got a LONG way to go), and partly because I've been reading and I think I've been misunderstanding how protein fits into all this. I really wish we could set ranges for both protein and fat.
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Joyful for me that’s what the “numbers” represent, a range. I never worry about going over with fat or under within reason, in protein just never over with carbs 5g-19g
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Hi, just downloaded this app as having lost over half a stone recently on LCHF (with Diet Doctor to begin with), then putting it straight back on when I tried to maintain it, I thought carb counting would help me start again. I just wonder if this site is ok for those living in the U.K. as the video seemed rather American and lots of sites for LCHF can be American focused. Many thanks for any replies.
