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When it comes to macros for weight loss, many people can achieve success with a higher-protein, lower-carb approach. But there’s plenty of room for personalization. In this video, we discuss macros and help you figure out how to choose the best amounts for you.
00:00 Introduction
00:42 Macros for healthy weight loss
03:04 Prioritize protein
04:56 Keep carbs low
06:49 How much fat?
08:45 Summary
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Why is it I see this video here but I'm a paying member of Diet Doctor and it's not uploaded there?
Can we eat beef tallow for weight loss and how much
I’m doing carnivore right now due to the fact after having Covid in July I have had horrible problems with my blood sugar. My A1C a week before I got sick was 6.2. Now I know that’s still not perfect but after faithfully doing Keto my A1c went from a 9.5 to that 6.2. And I was taken off of 2 pills a day for my diabetes to 1 and told if I could get my A1c under a six they would take me off of that diabetic pill also. I was totally excited then came down with Covid. Here it is four months later had my A1c ran 7.9 talking about crying all the way home did I ever. I was told that there are people that are diabetics that’s had Covid has a hard time. So the first thing I did was a liver detox. And then I went on carnivore. I’ve been on carnivore for a month and I’ve lost 14 pounds and I don’t even know how many inches. This morning my fasting sugar was 110. I know that’s not perfect, but a month ago it was running from 189 to 210 every morning. My question after explaining all this is if I go from carnivore to keto again Can I successfully continue to lose weight and keep my numbers down if I just count my 20 or under carbs a day? will that help me to still lose weight and keep my sugar going down. In the past when I did keto I drove myself crazy counting every macros I put in my mouth. Unfortunately I cannot deal with it right now. I’m taking care of an elderly father and I’m the only one here to do it. I’m homeschooling my grandson temporarily, And now I find out that I’m going to have to have a rotary cuff surgery because of a complete tear. I’ve got more on my plate than I know what to do with and the last thing I feel like I can handle is trying to constantly tracking my macros. I’ve already made up my mind that I will probably do more of a Ketovour. My husband will grill out most nights when I can’t cook after surgery. I still will be eating very little carbs and most of those carbs will be vegetables. What are your thoughts about my success doing this. By the way my husband lost 18 pounds this month and inches also. That’s all he had to lose!🎉. Unfortunately for me I’ve got a long way to go, but I do enjoy the Keto lifestyle.
Eat real food. Learn how to cook 😅
And what about with the BUN, can increase in high protein diet?
I have pcos and had hypertension.
Keto with high fat helped me lose weight, help with pcos symptoms and sent my hypertension into remission. But I felt weak and tired. I increased my protein/lowered fat and I have more strength and energy.
You can NOT overeat fat. That's the whole point of a high fat diet. Provided it's the right fat of course.
Didn't you forget the vodka macro?
Sexiest doctor on YouTube! Thanks for the info 👍🏻
Surely what you call a lower carb higher protein approach is actually a high fat approach.
How much protein can you eat without any risk of adversely affecting your kidneys?
I lost weight on low carb diet high protein i didnt pay much attention to my fat but id add them more in my diet.
Watched the whole video and I still don't know how to calculate macros for weight loss…
A very lucid explanation. I think that the problem with diets is that they emphasize which foods to avoid instead of emphasizing the foods that should be eaten. If one can't get started on a diet because he is hungry all the time, perhaps it is a good idea to encourage the consumption of more proteins and fats before trying to reduce carbs, Since the consumption of proteins and fats curbs hunger, it would then be easier to cut down on the carbs and thereby reduce the calorie intake, Does this make sense?
Thanks so much Dr. Andreas, You’re a great teacher and life saver 😇
ok i need to know im like 269 pounds as a 15yr
I've studied DietDoctor resources a lot, and I'm grateful for them.
However, the greatest source of confusion and discouragement is the discussion around calories–do they count? If so, how many for weight loss? You clearly say they count here, so they ultimately need to be monitored for weight loss. but–how do I calculate daily calories for consistent, long-term weight loss? I need to lose 95 more pounds, but the calorie picture is awfully confusing, and may be the source of my frequent plateaus. The 'high protein' vs. 'high fat' (LCHF) discussion is somewhat confusing too.
The problem for me is that I eat so many dishes with mixed macros…for example I eat dumplings, dumplings have meat inside but the skin is carbs. How do I count them separately?
Thank you sir !
Fell asleep 6 times listening to this dude talk and get nothing from this. Yawn calorie count boring like his voice
Thank you 🙏
Thank you this is great information 👍
These macros are pretty much the keto diet I am on.
Iv been tracking my macros for the past 3 – 4 months i was 240 im 230 now. I go for 150g of protein and 190g carbs and 63g fats. This progress iv made im not happy with at all. So im going to try lowering my carb intake and hope this works for me. Im sick of being over weight.
Thank you for your excellent explanation of macros. This helped me understand what macros were?
Helpful👍👍
Clear and easy to follow explanations. Thank you!
I honestly love ALLLL of the posts from this channel. I find them informative and they always seem to answer the questions I have! Thank You!
Great video! Can you eat fruit on a low carb highly protein diet and still lose weight if it fits into macros?
Just here to comment and encourage good advice
Thank you Doctor!
What if you eat a high fat low carb diet with enough protein but you're absolutely miserable and you don't enjoy it at all? Should you still push and do it even though your emotionally miserable? Or is it just as important to find a diet that you emotionally enjoy? I would enjoy a higher carb diet with enough protein but let's say high fat low carb is what will get you the results but you will be miserable the whole time, then what would be the best choice?
Works with high insulin resistance too?
When I search for something about keto, I now add "Diet Doctor" at the front. Thank you.
I had to lower my fat and lower my carbs to a extreme to see weight loss
I aim for
120- 150 grams of protein ~500 cal
100-120 grams of carbs ~ 450 cal
70-90 grams of fat ~700 cal
Total 1650 cal
I can't go that low on carbs. I tried a keto diet for a while and I turned yellow, I had diarrhea and in overall I felt like crap. I keep from 25 to 35% of carbs eating veggies and fruits and still I've lost 20 lbs.
I think the % of protein is key. Need more protein vs the energy side…in grams when possible. Carbs hold up fat burning but eating fat also will end up in more fat though. I think we need a higher protein % vs (net carbs plus fats). And ditch refined carbs and oils. And get sunlight, move, lift some weights, and walk. It is also …more than just diet.
Tried everything nothing worked until I did low carb / protein
How you loss fat if you eat fat?
I came here months ago to for a rough estimate. I already know that it varies per person but I wanted rough estimates on where to start (50:30:20 protein fat carbs for example)
Higher protein and lower carbs is obvious. Next you’re going to tell me traders buy low and sell high.
For those of you who came here like me, I’m currently on 50:35:15 three months into my diet.
Breakfast is usually 15:20:05. The fats and protein keeps me fuelled for morning gym an hour later. Lunch is 20:10:05. That refuels me after my workout until the end of the workday. Dinner is 15:05:05. I keep it light which helps me sleep better, I realised that having smaller meals at night helped me sleep better.
I consume 1300-1500 calories per day. I recommend setting your target for 20% less than your BMR. Keep calories as a range. It’s impossible to stay precise. If you set yourself a goal of 1400 for example. But you hit 1480, you will feel bad and this could cause you to relapse. Be reasonable and if you are just starting out and you know you consume much more than your BMR, don’t go into a deficit straight away. Start off at 5% less calories for a week, then another 5% the next week.
Don’t starve yourself at dinner, you won’t be able to sleep well on an empty stomach. But don’t eat so much that you sleep with a ton of excess energy that your body will start to churn into fat.
Remember, fat has a memory effect. The more you gain, it’s much easier to regain fat than have more fat. Even if you aren’t ready to incorporate exercise yet, start on your diet today.
When you’re ready to start going to the gym. Your first goal should be “go to the gym twice a week and change. Don’t workout for more than 30 minutes”. The first couple weeks is about building the habit. If you push too hard, you’ll burn out and you won’t maintain your goals. Once you are consistently going twice a week for 30 minutes, push it to 3-4 days. That’s the ideal amount of days for most people. After that, push your time to 45-60 minutes. Make small steps. If your goal is weight loss, your journey will be a year at least. You will notice progress every few weeks, but don’t expect to reach your goal in just a couple months.
The hardest part about habits is creating them. Start off slow and set small easily achievable goals. If you set goals and you don’t achieve them, you will feel demotivated. If they are the first goals you set, you will probably want to give up.