Ketomancer's Journal, 12 March 2018

I need clarification. If I eat my carbs protein and fat and meet my percentages and at the calories I am old to I won't lose? Do I need to meet all percentages for carbs etc and eat under calories ? 

A calorie deficit is all that is needed. Protein is the most important for a favorable body composition fat can help with satiety so that you meet your calorie goal. 

The percentages (ratios) are irrelevant. (ideally) Eat under 20 grams of net carbohydrate to stay in ketosis, eat enough foods that contain enough protein (this is all measured in grams, I average anywhere from 80-100 grams a day), and fat is just along for the ride so that I can stay full. Your protein needs may be greater or less than mine, depending on your activity. I suggest that you check out a keto calculator so you can be more exact with your dietary goals (I use keto-calculator.ankerl.com personally). 

I was just learning this last night myself! I was concerned that my protein was higher than my fat at end of day, wasn't sure if I was suppose to raise my fat when I didn't feel hungry. nice to see some one else confirm this :)  

okay so to keto, i limit my carbs, maintain a logical fat intake and dont over do protein.. ive been keepng my calories under 1500 per day. thank you now I understand ketosis.  

sufficient protein intake is most important when trying to preserve muscle mass in a calorie deficit. If you’re doing some kind of resistance training, it’s even more relevant to maintain, (or possibly build) muscle. Getting insufficient protein can lead to the possible (and most often) muscle loss scenario. However, it differs greatly for someone who has 100+lbs of body fat (whereas even if protein goals aren’t met, plenty of body fat is available to pick up the slack) VS someone with only 20lbs (which is more likely to lead to muscle loss). As long as you get in your recommended protein intake you’ll be fine, and as long as your totals of protein/carb/fat intake aren’t in a surplus of calories, (hence a deficit), weight will always be lost. 

where do calories fit in? 

Calories are the most important, everything we consume is made out of calories. You can have the highest/lowest amount of either fat or carbs or protein but if your total calories are in a surplus (excess) above the amount of calories your body needs to maintain weight (maintenance calorie level) then weight will always be gained 100% of the time. And vise versa. So make sure, regardless of how much or how little you choose to eat of protein/fat/carbs, that your TOTAL calories, are LOWER (a deficit) than your maintenance, which will result in weight loss 100% of the time.... realize I said “weight” that “weight” can mean many things, not just fat, but muscle. Also water weight, poop, glycogen, undigested/currently digesting food etc... regardless make sure you’re in a calorie deficit 100% of the time and 100% of the time you will lose weight. Taa daaa! 🧙🏻‍♂️✨ magic! 🤩 

To clarify there are also 0 calorie sources such as water but 99% of the time, foods/drinks & certain supplements/vitamins have calorie content. 

thank you ive been trying to make that point as often as i can. too many posts sound like people dont realize this! its nice to hear it from someone else. i am on a 60 carb per meal diet ,low fat,high fiber. i eat all kinds of food.im diabetic,but my blood sugar has been averaging about 95. i range from1100 to 1500 cal.a day,and have steadly been losing lb,s ....calories rule all diets 

by the way,walden farms has a large selection of dressings, condoments, sauces, and dips,that are 0 cal. 0carb.  

Exactly what I've been doing! Thanks for good info! 

jennifer,you been doin really well, stay focused,good fo you!! 

Again.... this site not only supports us in our journey, but educates us. I love it. Thanks  

That is good to know. I have been trying to follow Dr. Longo's diet where you do Keto 5 days out of the month (as I understand it) and have been having a terrible time getting 70% fat. Nice to know I don't need to worry that much about it. Doing ok on the carbs and protein. Loosing a pound a day during the keto days, and watching my calories the rest of the month. 

Thanks - you are accurate and doing well! 

Well spoken.... 

You could always eat a stick of butter lol 😋 

lol Eating a stick of butter really, really doesn't appeal to me, unless I can spread it and toast it on my favorite rye bread, and can't buy a loaf of bread for at least another ten lbs loss. =) 

Draglist - You are so right. I don't know where I got Keto and Longo all mixed together! It seems as though I have made up my own diet that seems to be working pretty darn well for me. When I Keto for 5 days I loose a pound a day , gain a bit back on rebound, but then start loosing again for the rest of the month. I promise myself something small but special before Keto days again which satifies my love of sugary things and gives me something to look forward to.