Source
r/keto•
BIP42

Question: Keto Macro Manipulation

Hey Everyone!

I've been a silent onlooker in this group for a very long time now. I've been keto for over 5 years and loved all the benefits it has brought me physically and mentally- I cannot express how deeply it changed my life and helped me with my weight, depression, and PCOS (F:55, SW: 165 CW: 130)

Like I'll bet a lot of you, I was listening to the keto savage podcast with Robert Sikes- he had a guest on (Kiran Malik) that was talking about macro manipulation. I had stuck to a traditional 70/25/5 for years but the experiments he had done intrigued me- anyone else find success in shifting higher fat or higher protein?

I would appreciate any thoughts or feedback, this is the link to the show: https://podcasts.apple.com/ca/podcast/kiran-malik-on-his-findings-truly-educated-macro-manipulation/id1169900822?i=1000491967894?i=1000491967894

Posted Sep 23, 2020, 7:39 PM UTC

27
Default87•

You shouldn’t be using percentages for your macros to begin with, unless you are using keto to treat a protein sensitive condition like epilepsy.

Protein is the most important macro, so you should be at least be getting a sufficient amount for your body, and going higher is fine.

5
BIP42OP•

I’m looking more towards optimizing how I feel on a day to day and less about managing my symptoms now- changing up the proportions of macros does have an effect. Do you have any experience with this?

1
Default87•

That doesn’t mean that percentages have any relevance. When you don’t use percentages, it answers your questions.

Restrict your net carb intake, get sufficient protein, and use protein and fat to fill in the rest of your calories.

5
Curly-CanuckCW/GW 130, SW 201•

I definitely feel better higher protein. My GI issues were the first improvement, but mood and hunger stability as well. Fat fills me faster, protein fills me longer.

I tried two ways, using the macro calculator in this sub, focusing on hitting the protein macro and but staying under the fat, sometimes as much as 30% under.

https://calculo.io/keto-calculator

Then I discovered the high protein Keto option in Carb Manager which worked well for me. It’s described as 5:35:60. I still rarely meet the fat, but the higher protein off the top works well for me.

3
SerendipitySue•

i am still finding my groove. For example when feeling low energy, trying higher protein. Or then trying higher fat. Or both. Not enough data yet to make a conclusion. but in general one or both of them seems to improve things and I suspect more protein as opposed to fat.

Getting adequate or higher protein and some fat is the base. Some dietary fat is needed..so i have read...not a lot ,,,but some needed. i average daily 45g over 3 months

When I boosted protein went from 85 to 105g.

I have been running low calorie though..probably 1050 average. Don't recommend that but for various reasons it is what i need to do.

Bottom line, adjusting macros does seem to have an effect for me. Exactly what to adjust is too early to say. only 3 months in.

2
BIP42OP•

Thank you!

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[deleted]•

[removed]

1