You might have misread 20% carbs as 20 grams, that would make sense


20% would just be considered low carb, but not necessarily lower calories

That's likely what had happened...

I may just stick with that though. My exercise regime is running based. I've put in 400kms since end of Jan., ytd.

Mostly looking to stimulate some fat loss while being about to properly recover from runs.

I thought Keto was just keeping your carb intake low enough stay in ketosis, and you then have to increase your fats to substitute.

I was reading 20g is the usual target, but some folks can go as high as 100g and still stay in ketosis. Not sure how valid that is, maybe I can try to track down the article again.

The macro calculator I used said 1980 calories, 141g fats, and 154g protein a day.
Should I be eating less protein and more fat then?

Many say less protein more fat to prevent gluconeogenesis. You want your body to focus on fat for energy. It could compromise your keto state.

And then yeah, there are some people that'll consume exogenous ketones to be able to cheat the process and have more carbs.

But achieving ketosis doesn’t matter. Only good thing about keto diet is it usually encourages high protein which spares muscle mass and is good for satiety

This post was edited by tommyd323 on May 9 2018 11:45pm

I’d try IF by itself first and see how it goes for you. Then try keto separately. Some people can get away with eating more carbs than others. A blood test or urine test is the only true way to know if you’re in ketosis, though!

The following steps will help you great in achieving that:

Restrict your carbohydrates: Because you can't reach ketosis when your body still has a supply of glucose to burn you need to restrict your net carb intake to 20g or less than a day.
Restrict your protein: Protein is a sneaky one in this diet because if you eat too much it ends up being converted into glucose which will keep you out of ketosis.
Stop worrying about fat: To lose fat on keto you need to consume healthy fats so you have to get rid of the mental block you have regarding it. You don't lose weight on keto by feeling hungry all of the time.

^^ man I wish you sucked less at advice.
plus the only way youll synthesize so much protein is when you do steroids. 70%fat/25%prot/5%carb. 25% is plenty. lmk

What. Not to mention the thermic effect of protein. The satiation. Higher protein has been shown optimal for cutting by preservation of muscle mass. You won’t lose more weight by being in ketosis. You lose weight by being in a caloric deficit. I’d argue you lose more weight from a higher protein diet simply because of the thermic effect of protein not usually being accounted for.

This post was edited by tommyd323 on May 11 2018 06:34pm

You can lose weight eating candy and drinking soda everyday.

I dont recall stating anything about general weight loss...That doesn't account for body composition. I'm talking about fat loss.

No ones disputing deficits, shit I even wrote a compiled article about it....but yeah you arent following the specificity of the topic and the content of your reply is irrelevent at best.

What more do you need passed 25-30% protein? Sounds like you're either on steroids or have no working knowledge on gluconeogenesis or proteim synthesis thresholds. Lmk