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Made it to onederland for 199# for the first time in over 10 years! A1c down now from 9.8 to 5.4. Slow is go so go Keto go!!
Current macros from Ben McD on 04/14 are
1721 calories
96 protein
20 carbs
139 fat
(if you have a lot to lose, these numbers need to be recalculated every 20-30lbs), but basically just pull back on the fat a little as you get slim.
Protein is a goal, and you may go over. You must hit it to stay healthy and satisfied. I recommend adjusting to ensure at least two of your meals are at least 30g if possible.
Carbs are a limit. You shall not exceed it during the first four weeks or you will slow your transition down. You will usually be able to relax this to 40-50 via vegetables after a month or two if you choose.
Fats are your throttle. If you need to adjust for calories up or down, use fat to adjust. THERE IS NO REQUIREMENT TO HIT THE FAT MACRO. If you are under calories for the day and under fat, but are comfortably satisfied, then stop eating.
Diet Calendar Entry for 05 May 2016:
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1831 kcal
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Fat: 154.49g | Prot: 92.37g | Carb: 15.78g.
Breakfast: America's Choice Bacon Thick Sliced, Scrambled Egg, Butter, silk unsweetened coconut milk, 100% Pure Vanilla Extract, Organic Virgin Coconut Oil, Coffee (Brewed From Grounds), Cinnamon, Butter. Lunch: 1/2 Lb. Low Carb Thickburger. Dinner: Kraft Ranch Dressing, Aged Asiago Cheese, Mission Avocado, Boar's Head Black Forest Deli Ham. Snacks/Other: Suncrest Farms suncrest farms salt & vinegar pork skins, Vienna Sausage (Canned). more...
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