deane123's Journal, 21 Sep 21

I try keep my carbs under 25 -20 just cos I’m trying keto 

Okay  

Honestly it's different for everyone. It mostly comes down to the THE SOURCES OF CARBS you eating rather than the amount( Oats vs Coco Pops), keep towards whole grains and other low GI carbs. Or alternatively when in doubt keep the carb to fibre ratio at 10:1, anything above is not whole grain ( personally the lower the better I.e. > 1:5). If KETO >30g Likewise when looking at fat it's about the SOURCES OF FATS ( Trans FATS no no). Stick to nuts, avo, dairy, tropical and vegetable oils etc.. keep an eye on the fibre content as well depending on what you consuming. If KETO this is your main energy source. ITO PROTEIN look to be getting in about 1-1.5g/kg of Lean Body Mass this should maintain as much muscle while losing fat. Depending on activity level the amounts can be adjusted all the way to 2g/kg of LBM .We lose muscle our metabolic rate is lowered, we gain it it is increased. We then burn more calories at resting ultimately ending up burning more fat. I would remove move the dinner to lunch see if you can have a it as a "late" lunch (about 16h00-17h00) then fast. 16hrs. Time it so your workouts/walks most active part of the day falls in the fasted period that way you will recieve the maximise benefits ketosis in that Time period We all go into a mild ketosis between dinner and breakfast. BEWARE THE SCALE ,as it can make you feel disheartened from weight fluctuations due to water retention as you lose weight, , get a non scale target as well . A pair of Jeans or Skirt and use that along with the scale to track your progress  

I would strongly suggest you do 7000 - 8000 steps everyday and intermittent fasting. Your weight will drop off. Also remain in a calorie deficit. Try eating healthy. Don't be tok hard on yourself regarding your macros. Start slowly