I have been attempting to record what I eat in my fit-bit app. Today my carb-fat-protein ratio is 19-71-10. So not very keto. The only carb I have had today, aside from lettuce, is a Quest protein bar. That bar has 15 grams of fiber out of the 22 carbs. I believe this has been included in my ratio as 22 carbs. So my questions follow:
1. When calculating my keto ratio, should I be using carbs or netcarbs (carbs - fiber)?
1a. Do recommended keto ratios use carbs or net carbs?
2. When my ratio is not optimal, how do I adjust it? Do I start downing fat to bring my ratio back. Or should I be looking at this as a total day with x number of calories and break that into the 10-80-10 buckets?
3. Dr. G has a recommended amount of protein for my age and weight. Does he have a recommended amount of fat too? Although clearly I can calculate it myself based on the protein recommendation.
???
1. When calculating my keto ratio, should I be using carbs or netcarbs (carbs - fiber)?
1a. Do recommended keto ratios use carbs or net carbs?
2. When my ratio is not optimal, how do I adjust it? Do I start downing fat to bring my ratio back. Or should I be looking at this as a total day with x number of calories and break that into the 10-80-10 buckets?
3. Dr. G has a recommended amount of protein for my age and weight. Does he have a recommended amount of fat too? Although clearly I can calculate it myself based on the protein recommendation.
???
Doing some research... Dr. G mentions you should not be thinking about calories. He says you are going to eat a lot more on plant paradox diet and still lose weight.
ReplyDeleteIf I take the 0.4 protein calories * my weight (see Nick's post about protein) I need approxiamately 240 calories from protein. Apply the 10-80-10 ratio and that means I am eating approximately 2400 calories per day. Looking at my fitbit app I am no where near that.
Now switching over to Ketotarian:
ReplyDelete60-75% calories from fat (can be more)
15-30% calories from protein
5-15% calories from carbs
He spells out its 25-55 grams of net carbs daily.
Breaking out that number 25 grams is 100 calories. 100 is 5% of 2000.
These ranges drive me nuts because when its leaving a huge range on the one variable I can use to approximate everything else.
I now have a new question of which of the three catogories is the most imporant for me to set my calories to and structure the rest of the percentages around. If that makes any sense.