I have probably had the same Macros since I started keto. I really didn't follow them either when I first started Keto. I dropped from 180 to 119 in less then a year and why, because I was eating a severe caloric deficit. I wasn't eating enough. When I started to get lazy my weight bounced up to around 140. I then decided to add working out to see if that would help get the extra weight off. It didn't, after no weight change. I decided to change up my macros since I do feel better when my carbs aren't set up 20g.
I first kept everything the same with my calories, fats and proteins. I only changed my net carbs to 50g. After a couple weeks I made the big plunge and changed all my macros and upped my carbs one more time.
I went onto Macro Calculator: Count Your Macros Like a Pro! (bodybuilding.com) and had my Macros calculated on that. My new Macros are 2,300 calories | 140 net carbs | 80g fat | 160g protein. I think this was the best decision I could have made. I have been able to add back in sweet potatoes, fruit and other high carb food. I think my body thanked me too. I have more energy during the day and my workouts.
Slowly Adjusting macros helped with no weight gain. I stayed at 135 the whole process. The addition of more carbs in my macros does give me a lot more freedom. Example: I was able to enjoy some Panda Express with my family without feeling like was going to be bloated or gain weight the next day. I'll attached the macros of what I had.
I feel like and I know a lot of people won't agree with me but I feel like 20g of net carbs is great for weight loss but once you've decided to go into maintenance mode you need to up your carbs into a more sustainable level. Getting a more maintainable macro keeps you from binge eating and also gives you a better relationship with food. We never want to demonize food. Doing something like that may cause a Eating Disorder.
Don't be afraid to change things up or mess up with macros. Remember my Macros will not work for you. Everyone is different.
