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How much fat and protein should I have on LCHF diet?

KayeStevenson

KayeStevenson

Well-Known Member
Messages
92
Location
UK
Type of diabetes
Reactive hypoglycemia
Treatment type
Diet only
I have just started a LCHF diet and I am recording everything I eat and my readings with the diary app. However, when setting my goals I am not sure what the goal should be for daily fat and protein intake. I am keeping to around 30mg of carbs a day. Any advice would really be appreciated :)
 
Hi kayeStevenson, you may find my fitness pal App very handy, it can give you a breakdown of everything you eat or dink, into protein/carb/ fat and cals , simply enter your weight/ height and bmi and it will calc your daily recommended intakes , clive
 
Here's a nutritional calculator you may find useful
http://www.phlaunt.com/diabetes/33614154.php
The rest of the site is mainly aimed at type 2 Diabetics, but is may be worth a quick skim - there is some excellent info on there about how studies can be (mis)interpreted, and how official guidelines are not necessarily in the patient's best interests... :)
 
In general, you need something like 0.5-1.0 grams of protein per kilogram of normal weight. I go for 15E% protein, 5E% carbs and fill up on fats, around 150-200 grams of fat per day. I don't count much though and only eat when I'm hungry until I'm full.
 
Thanks folks! Maybe a silly question but I am a newbie :D How do I know when I am ketosis?
 
Weeeelllllll....

You can test your pee - using ketostix (which I think are very unreliable, due to a number of factors)

You can test your breath - using a fancy gadget costing a lot (sorry, can't remember the name of it)

You can test your blood - using test strips like for bg monitoring (but you need a meter that does this, and the only one I know of off the top of my head is the Freestyle Neo, and the keto strips are something like £20+ for 10 of them )

or you can do what I do, which is 'feel it'

It takes a while to realise exactly what you are looking for, but after you have been very low carbing for a while, you get 'keto adapted'. More energy. More brain clarity. More ooomph.

Nowadays, I can actually feel the transition. I switch

from glucose burning:
'do I need a cup of tea enough to haul myself off this comfy sofa to go and get it?'

to ketosis:
'anyone want a cuppa? and while I am at it, I will organise tomorrow's packed lunch and just wipe down the hob...'
 
I'm liking the sound of that :) my hob is definately in need of a good clean!
 
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