Macro Ratios And Weight Gain
I know there have been a million posts like mine, which most I have already read- however I have not figured out my MACRO RATIOS with this diet as I HAVE GAINED WEIGHT. I have read the entire book two times, torn through the forum posts along with additional online research. PLEASE to someone who is well versed can analyze what I am doing and give me guidance-I would seriously appreciate it!
BACKGROUND: I am a 31 yo female, and for my adult life Iâ€™ve been 122-124 lbs without really trying. I have celiac so Iâ€™m naturally a strict GF and seemed to gravitate toward a high protein diet/paleo with consequently little carbs. Not that I was scared of them, I just found it easiest to pick up a protein and feel full throughout the day without effort. Diet consisted of mostly salads, veggies, chicken, fish and steak (I know, no real signs of intentional fat intake either). I would eat them when they were there but didnâ€™t seek them out. OK energy level, ok sleep, consequently developed adrenal issues (now realizing diet most likely was contributor). All labs currently within normal limits, no thyroid issues.
NOW: Last October I started gaining steady weight with no change in diet or lifestyle. I am now 133 lbs. I know that is not a drastic gain in the big picture, but for me 10lbs in 4 months is a lot. I donâ€™t feel good in my clothes or in my body (swollen, bloated, etc). I began researching and came across the fact that it could be due to so many years of too much protein and not enough carbs/ fat and my body finally gave up. That is when I found the BPD. So, I have jumped all in. However itâ€™s been 2 weeks and I have gained 3 more lbs since starting. I am following the book and blogs to a tee however the only positive I am finding is a sustained energy level throughout the day which is motivating me to figure this out.
Daily BP intake and daily macro percentages:
Ketogenic fast- 8pm-12pm
Breakfast- 1 8oz cup Matcha BP with 1tbs KG butter, BP vanilla and 1 tsp BP MCT (couldnâ€™t tolerate more than that or stomach would hurt).
Lunch/dinner example- 18ox cp bone broth with 4oz chicken and 1tbs butter along with Â½ avocadoâ€¦ or chicken with salad/veggies and MCT oil over it, etcâ€¦
Night- also take â€œbiotic fiberâ€ for the GI issues- 1-2tbs inulin FOS, 1tbs acacia gum, 1 scoop powdered greens
Snacks (not everyday)- 1 tbs butter in another Matcha, coconut chips or celery in BP mayo or cold protein.
Protein fast/ carb refeed day- 100g-199g fat, 80g carbs, no protein.
Supplements- Krill oil 1gm night, potassium citrate 200mg BID, Vit D3 8,000U daily, Kit K2 MK4 2000mcg daily, Vit C 1g BID, Kelp/Iodine 1mg daily, NAG 4000mg daily
Activity- Currently none besides my 2 mile walk to work and back living in NYC.
MyFitnessPal app tells me I need to eat 1430 calories/day for my body profile goals therefore my macro goals are 36g (10%) carbs (as per BPD mostly at night), 119g (75%) fat and 54g (15%) protein. Above menu gets me close to 10% protein, 73% fat and 17% carbs. These percentages do roughly fall in line with BPD books recommendations. However it is someone confusing when he recommends less the 20g carbs to stay in ketosis through the night and AM. (I have been testing with ketostix and have never been positive).
I know this concern might be premature however I would like to get this figured out before I gain more weight. One problem is that I CANT PHYSICALLY INGEST MORE FOOD (if that is the answer.) I mean I feel sick if I try and put more down then what I am doing. I am full between meal times. This is why the other blog responses are hard for me when they say â€œyou just arenâ€™t eating enough.â€ If thatâ€™s the only answer then I am not sure I can do this especially when the BP book says â€œeat until you are full then stop.â€ I am putting a 1tbp Kerrygold butter cube on EVERY MEAL I eat to supplement.
SO. Here it is. Sorry for the length. I just want to be a comprehensive as I can. I donâ€™t want this to be a temporary diet but a modification to my lifestyle so please help in any way you can. THANK YOU IN ADVANCE!!