Aight people, I am confused and need input. This is what I am trying to do. Reach the <50 grams of carbs per day goal (I am not sure if I count fiber carbs in here, but lets say I do). Get my .7-1 gram of protein per pound of lean body mass. (I had forgotten that it was lean body mass and not total body mass, but now I remember) This should be about 75 grams I think from my last body comp measurement sometime last year. And it is based on goal weight, correct? I weight 65kg approx total body weight. Goal is ... 58 kg. Now that I do this, I have been going high-fat. This is my biggest worry- is high-fat OK? Over the last 5 days my macro ratios have been fat- 60%-75% carbs- 10%-20% and protein- (20% - 40%). Now I haven't lost any weight yet, but that doesn't bother me seeing as I have been doing it for less than a week and I rather see my body comp change than weight decrease if this happens. With that info here are some specific questions: 1. will high fat diet kill me with fire? 2. with goal of <50 grams carbohydrate per day is this considered low carb and is it low enough to reach ketosis? 3. Is 75 grams of protein the correct goal protein intake for me?
"1. will high fat diet kill me with fire?"
No. Unless by high fat, you mean vegetable or seed oils like soy/corn/canola. Eat meat/fish/eggs - the fat in these is good for you. Coconut oil, macademia nuts, avocado and olive oil are also fine (don't cook with olive oil - use butter/lard/tallow/ghee/coconut oil)
"2. with goal of <50 grams carbohydrate per day is this considered low carb and is it low enough to reach ketosis?"
Most people can reach ketosis/ketonuria on <50g carb per day. And fiber carbs can be subtracted from the total (in the USA). Some people need to go lower - get some ketostix and test if you want to. Ketosis (ketonuria - ketones in urine) is not absolutely necessary to lose weight, but it can be helpful in getting your body to adjust to burning more fat.
"3. Is 75 grams of protein the correct goal protein intake for me?"
Good question. My opinion is that 75g is probably the lowest you would want to go, based on your bodyweight. Don't be afraid to go over 100g per day - it's also okay to let this vary a bit. 50g one day, 150g the next. (58kg x 2.2pounds/kg x .7 to 1 = 89 to 128 grams of protein per day - note that Robb Wolf recommends 1g/pound of current weight, which would be 143g/day for you - so 75 seems a bit low to me.)
IMO - Focusing on scale weight is mistake.
What are you doing for tissue sparing?
Base protein intake on LBM. What is your LBM?
Less than 50g. of carbs can put you into ketosis. You'll have to try and find out for your self.
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