Keto question

[alegra85]

I am knew to keto and also need a little help figuring it out. I have been doing standard keto for 3 weeks but only dropped like 1% body fat. I train 6 days a week which include 2 cardio days also work very active job. My macros are set as follows:
Fat 1036cal 115g
Protein 478cal 120g
Carbs 80cal 20g
Total 1595
I am 121, 5'5 and have 20.8% body fat. I just did my first carb up day, which i am not even sure I needed to do but since I was not seeing much progress I decided to try. So My questions is Am i doing this right? Does 1% fat loss for 3 weeks normal? I forgot to mention that I have been following the diet striclky and been in ketosis the entire time, I have been testing with sticks. If anybody is willing to advice me that will be great. I am not sure if i am eating too much or not enough or what?

[dgessler]

First thing to jump out to me is your protein is way too high. Increase the fat and decrease the protein. It's weird at first eating so much fat, but it's second nature for me now. I eat 150-200+g per day.

Eating too much protein will knock you out of ketosis. Purchase a PrecisionXtra glucometer from Amazon and you can test your ketone and blood glucose lvels yourself after eating meals.

[Mrpb]

Really "PrecisionXtra glucometer" it can increase glucose lvels?

No it can measure glucose and ketone levels. Any glucose + ketone meter can do that.

[cosmo3465]

may be 5:2 diet is more healtier

[brit-iron]

I am knew to keto and also need a little help figuring it out. I have been doing standard keto for 3 weeks but only dropped like 1% body fat. I train 6 days a week which include 2 cardio days also work very active job. My macros are set as follows:
Fat 1036cal 115g
Protein 478cal 120g
Carbs 80cal 20g
Total 1595
I am 121, 5'5 and have 20.8% body fat. I just did my first carb up day, which i am not even sure I needed to do but since I was not seeing much progress I decided to try. So My questions is Am i doing this right? Does 1% fat loss for 3 weeks normal? I forgot to mention that I have been following the diet striclky and been in ketosis the entire time, I have been testing with sticks. If anybody is willing to advice me that will be great. I am not sure if i am eating too much or not enough or what?

I'd say keep doing what your doing, if your in ketosis as well then your on the right track. You could raise fat if you wanted, at least in line with protein gram for gram. Remember though that pee strips only measure wasted ketones. Blood metres give you a better picture of ketone levels. But ketones are obviously there.

[BrownBear1968]

I am knew to keto and also need a little help figuring it out. I have been doing standard keto for 3 weeks but only dropped like 1% body fat. I train 6 days a week which include 2 cardio days also work very active job. My macros are set as follows:
Fat 1036cal 115g
Protein 478cal 120g
Carbs 80cal 20g
Total 1595
I am 121, 5'5 and have 20.8% body fat. I just did my first carb up day, which i am not even sure I needed to do but since I was not seeing much progress I decided to try. So My questions is Am i doing this right? Does 1% fat loss for 3 weeks normal? I forgot to mention that I have been following the diet striclky and been in ketosis the entire time, I have been testing with sticks. If anybody is willing to advice me that will be great. I am not sure if i am eating too much or not enough or what?

Your macros are more related to a protein leverage style diet (p:e) than to a keto diet itself.
There are some trends that advocates protein diets. Usually all of them are PSMF descendants.
If you are interested to switch for this diet you need to focus your macros to reach at least a 1.5 of P:E (protein vs total energy ratio) to fall in the fat loss range.
With these macros you are using you reach only 1.0.
One url you can make this math is ptoer.com

But, if you want to do a keto by definition you also need to change your macros in such a way to reach at least 70-75% of total energy from fats. It is a little more than your current macro (~64%). I use the percentage you are using. How? Read below.

I can't do 70%. I just can't. To solve this I use a math formula to do some math with the macros, a ketogenic/anti-ketogenic ratio which must be above 1.5. I describe this formula in more details in my log, at this section. With the formula I keep a 2,2 g/kg of lean body mass and feel very satisfied as I never felt before.

But in my humble opinion, for the sake of fat loss these two diets I described probably cannot contribute for a 5'5'', 121 lb, 20.8% woman. Your current numbers are very good already. These diets recover people for their natural condition. But you already are in a wonderful condition!

Current gurus of p:e and keto diets are more concentrated on obese and/or type 1/2 diabetic people, women with pcos, and some people who suffer epilepsy (the ones that remeds are not capable of control the disease).

Good luck on your research!