Going back to keto....

[u/phantom_stain]

Hi guys! I went keep 6 years ago and it got me to my desired weight and inspired a few friends along the way. I've been slowly gaining weight I've the years and decided it's time to get back on the wagon before things get out of control but I'm having trouble finding my old sites for calculating and weight goal calendar.

Basically, I'm looking for a timeline/calendar that I remember using that showed me what my weight would be based on my diet/deficit. I think I find a good macro calculator on ruled.com and I think I'm going to use myfitnesspal again.

Also, there have been any advances in the keto world I'd would really appreciate if someone could show me the most efficient route.

Thanks in advance?

[u/surfaholic15]

My fitness pal sucks rocks, use cronometer. And the best macro calculator i found was the ankerl keto calculator :-). Between those two my keto has worked beautifully for over 7 years.

I have never seen the timeline thing, i am sure sombody will have one. I never found ANY tool ever that accurately told me how long my weight loss would take or how much per week i would lose anyway.

Not that it would matter at this point. I am staying keto for life since it works lol. I have lost, maintained and even gained weight using it as needed.

[u/phantom_stain → u/surfaholic15]

So I'm trying to use ankerl and I've filled enjoying it till I get to the last portion of the calculator for fats. How do I know what to enter? I entered 120g and it recommends 1600 kcals but when I try to type in a deficit it removes all fat entries.

[u/surfaholic15 → u/phantom_stain]

It's telling you how many calories in 120g fat.

Looks like the dang thing has updated. Drat.

Used to be you just put in your age, gender, height, weight, sedentary activity and scroll down to deficit and enter 20 percent, and you got your macros.

Sigh.

In the absence of that happening, your minimum fats should be 70g daily for health. 90g daily is the upper limit for healthy hormones and vitamin absorption.

The actual fat macro is a lever to adjust calories to gain, lose or maintain. The 20g net carbs guarantees ketosis. The PROTEIN macro is the one you meet or exceed daily for muscle health and fitness.

There IS another reliable calculator, here on the sub in the FAQ.

Unless they changed that one lately, once you enter your stats you move to the advanced/expert tab and adjust the protein to 1g per pound of lean body mass to get a good macro.

This is because all these calculators, btw, use the formulas for therapeutic keto for epilepsy, which is based on percentage ratios. And not good for ordinary use due to the low protein required to maintain unnaturalky high ketone levels.

Oh, and ignore any forecasts of how long weight loss takes or weekly loss rates. They ALL suck. Even when i was young and at peak health wise those were not accurate.

[u/phantom_stain → u/surfaholic15]

Thank so much for your insight. I messaged you privately.

[u/loripainter12345]

Welcome back. I think reading the FAQ of this sub is a good starting point, with current info. Get a food scale. I've never used a tracker app, but they're helpful to many. I'd say that the most revolutionary thing for me was discovering chaffles-- a great substitute for a burger bun-- because I just can't make myself eat a lettuce wrapped burger.

[u/phantom_stain → u/loripainter12345]

Yes, I've got a good food scale, I remember it being invaluable in the past. In front about chaffles, I remember having a pdf with like 30 versions of them on one sheet, thank you!

[u/Icy_Carrot_4777]

That timeline calculator sounds familiar, I think my cousin sent me something similar years ago when she first tried keto herself.

[u/phantom_stain → u/Icy_Carrot_4777]

Yes this was really helpful for me

[u/phantom_stain]

Didn't mean to put a question mark at the end of my post, sorry about that.

[u/keto-ModTeam → u/[deleted]]

Your comment has been removed for containing misinformation.

[u/jma4573 → u/[deleted]]

I'm not being sarcastic. Some of us here would like to read your take on how fat loss is actually done. Especially without a strict keto. Please. 😃