need help!serious question.with macros. contest prep. need answers

[TheHeirApparent]

im trying to use this to get down to under 5% bf about 8 now. since im trying to achieve that condition should my fats be lower than the average 1:1 format protein to fat. or should i be at like a 1.2pro/0.6fat. or will fats that low throw my body out of ketosis?

[BritishFighter]

im trying to use this to get down to under 5% bf about 8 now. since im trying to achieve that condition should my fats be lower than the average 1:1 format protein to fat. or should i be at like a 1.2pro/0.6fat. or will fats that low throw my body out of ketosis?

Fat cannot throw you out of Ketosis, because fat does not stimulate an insulin response, and Ketosis is the very process of converting fats to fuel for your body.

Keto is generally 65% fat, 30% protein, and 5% carbs. That's the specific keto formula to lose weight. Another way to break down your macros is to start by getting at least 1 gram of protein per pound of lean body mass, per day.....then divide whatever calories you have left over, between fat and carbs......65/5.

Don't forget that Keto works because of the high fat intake. You body automatically uses whatever you give it MOST of, for fuel....which is fat in this case. keto is sometimes called a "high fat, adequate protein" diet, because you only intake as much protein as is necessary to conserve your optimal amount of lean muscle. If most of your calories are coming from fat, you body will use fat for fuel, and continue burning your fat reserves when it runs out of dietary, or blood-borne fat.

Having said all that, if you don't keep your calories in check too, you will still gain weight. Fact of life.

[TheHeirApparent]

Fat cannot throw you out of Ketosis, because fat does not stimulate an insulin response, and Ketosis is the very process of converting fats to fuel for your body.

Keto is generally 65% fat, 30% protein, and 5% carbs. That's the specific keto formula to lose weight. Another way to break down your macros is to start by getting at least 1 gram of protein per pound of lean body mass, per day.....then divide whatever calories you have left over, between fat and carbs......65/5.

Don't forget that Keto works because of the high fat intake. You body automatically uses whatever you give it MOST of, for fuel....which is fat in this case. keto is sometimes called a "high fat, adequate protein" diet, because you only intake as much protein as is necessary to conserve your optimal amount of lean muscle. If most of your calories are coming from fat, you body will use fat for fuel, and continue burning your fat reserves when it runs out of dietary, or blood-borne fat.



Having said all that, if you don't keep your calories in check too, you will still gain weight. Fact of life.

thank you so much. should i raise my fats when i go actually enter ketosis? or bump them now?

[TheHeirApparent]

thank you so much. should i raise my fats when i go actually enter ketosis? or bump them now?

bump that question!!!

[BritishFighter]

thank you so much. should i raise my fats when i go actually enter ketosis? or bump them now?

Just set your fat grams where they need to be, based upon your total calories etc, and keep it that way. There's no need to change anything just because you enter Ketosis. Ketosis isn't an absolute necessity, it's just a side effect of the diet.

Set your macros, and stick with it.

[pitbull14218]

I feel like I'm definitely not consuming enough fat, so my body might be actually running off my muscles? I ate 4 stripes of bacon 4 eggs, then mixed nuts and beef jerky all day... You think that's enough fat ?

[BritishFighter]

I feel like I'm definitely not consuming enough fat, so my body might be actually running off my muscles? I ate 4 stripes of bacon 4 eggs, then mixed nuts and beef jerky all day... You think that's enough fat ?

the amount of calories is just as important as the amount of fat. If you eat 1000 calories in a day, even if 65% of that is fat, it's simply not enough calories.

Too few calories will stall weight loss efforts just as quickly as too many calories. It's a careful balancing act....but you really need to eat more.

[Brianterz]

I feel like I'm definitely not consuming enough fat, so my body might be actually running off my muscles? I ate 4 stripes of bacon 4 eggs, then mixed nuts and beef jerky all day... You think that's enough fat ?

well that would depend on how much of the mixed nuts you had... seems to me that you need to read more on keto.. there are plenty of logs on diets and what people are eating.. What you listed is very very little food... to low in protein, to low in fat..

[Brianterz]

Just set your fat grams where they need to be, based upon your total calories etc, and keep it that way. There's no need to change anything just because you enter Ketosis. Ketosis isn't an absolute necessity, it's just a side effect of the diet.

Set your macros, and stick with it.

^^ This... set your macros and stay there... being in ketosis means your eating keto... if you change anything like adding to much protein after you hit ketosis you could very well kick your self out... Stick with the 1g per lean mass and a 60-65% fat to 30-35% protein breakdown