1 week tomorrow

(Jay AM) #11

How tall are you and what is your weight? You’re eating very little in terms of calories and yes, your protein is quite high compared to fat. Fat to satiety, not protein.

(Chris W) #12

Second that need more fat without question unless you are really short. Do not deficit while in the keto adaption phase, I would say not until you are fat adapted(8 weeks). Eat to your macro level, you should not be hungry at this point anymore, if you are eat fat until you are full.

#13

I’m 5’6 starting weight 140. I should be eating more fat?? That’s hard for me to wrap my head around that!

#14

My calories have been around 1300 btw.

(Chris W) #15

male or female, age, do you exercise much?

(Jay AM) #16

Keto is a low carb, moderate protein, HIGH FAT eating plan. And yes, your calories and fat are way too low for your size. Here’s a link to a good conversation here.

#17

Female, 48 and I do yoga several x a wk but it’s more therapeutic yoga these days :smirk:

(Chris W) #18

I would say no less than 1600 calories, protein is on target but fat should be 130 ish. You should not be hungry, eat fat until you are full past your protein macro. This is multi purpose mainly for you to both understand what you will need to run correctly, and to get the full and satiety signalling understood better. Most people don’t have a good sense of that and they are pretty important later on. This is not a diet plan it is a WOE(way of eating) holding back on fat will only serve to make you feel horrible and slow your progress if any. Most of the time both.

#19

Wow. Thank you so much! This is really a flip on how I’ve always eaten. So if I understand correctly, I need to add more fat to my meals (ie butter, heavy cream etc). I feel like I’m eating enough food so maybe if I fatten it up it will help? And, not pa attention to calories so much?

#20

Exactly- forget the calories! You can’t do this & worry about calories- I found I was eating sometimes 2000 calories a day because I was so hungry at the start! I had avocados, lots of cheese, cream, either butter or a sauce with cream & cheese on veggies, coconut oil etc. It is a total reversal for most of us! I’m 8 weeks keto today & feeling good!

(Chris W) #21

Yes exactly,
Also I would not allow your choice of enough food to overrule your stomach. Often we see people who “think” they have had enough food but not actually intake enough. Eat until you are full, don’t snack, if you ate three squares a day than do it, so don’t fasting yet. Otherwise this is the same as restricting, you are developing a skill that often gets destroyed by dieting or carbs. It took a while for me to gain a sense of what satiety is, but if you eat to full for at least the keto adaption phase it will become more clear. Its all about listening to the cues from your body. Its also about letting your body know it has enough energy intake to do the lower level functions it needs to like repair the cells to use fat directly(fat adaption).
Through the scale in the corner for a while. You are shifting how your metabolism works, and repairing it. If you have been a long term calorie restriction person(dieter) than you may have some more obstacles to over come.
We have to still use calories in the sense of an overall intake, but after that no don’t count. We use the macros as guides, and typically they work pretty well for the first few months, by then you will have a better feeling of what you need to do.
I would add the full specturm of fats, starting with LCT(animal fats ) MCTs, and SCTs(butter,cream) they all have their place. Eating to macro will also provide you with a scope of what you need to intake on a daily basis. There is one thing about being a fat burner, the uptake for energy can be a little slow(in comparison to sugar intake) and farther down the road this skill will be a little more useful.

#22

Great! Should be fun to eat what I normally steer clear of! How much weight have you lost!

#23

Have you guys watched the “the magic pill” on Netflix? It is fascinating and all about this as a way of living. They tell you to flip the food pyramid you’ve learned in school upside down. Sat fats do not cause heart disease etc…it is a total reversal!!!
Thank you!!

#24

I’ve lost about 10lbs altogether, including the 5lbs water weight which whooshed off the first week (I’d overeaten badly on carbs before starting keto!). I’m very near goal weight though, so would expect it to be slow now, & I’ve fasted 3 x 24 hrs per week as I was already doing that. Fasting’s not recommended until you’re fat adapted though. (I think I am getting that way now, more energy definitely!)

(Jane) #25

Saw The Magic Pill, last week. Great info.Thankful my Husband watched it with me as he’s on board with Keto just not doing all the research I am. Documentary recommended for EVERYONE! Keto friendly folks or not…
Week 1 down. Only down a few pds on scale but noticing difference overall. Yesterday felt great… Today not so much. Appreciate this Forum and it’s reminder to listen to body signals… Today is gonna be a quieter less active day than yesterday. Blessed cause my schedule happens to allow this to happen today.
Started this a year ago and then stopped. No excuse.
Right time now to make this our WOE.
Husband reaction to Keto intro, certainly different than mine… Moving frwd
Thanks all!!

#26

That is awesome!
How do I know if I am fat adapted? I think what I have lost is water as well. My worry is how do I transition from the keto diet to the low carb diet and when do I do this? And when should I start considering fasting (which I am not looking forward to)?
Sorry for all the questions.
My husband and kids are watching with me tonight!! I pray they jump on board as this will be much easier to do if the whole family in in!
I am grateful for this forum as well! :smiley:

(Ashley) #27

I think calories also depend on a lot of things, your starting weight, height all contribute. For me I eat around 1400-1500 calories, but I am quite overweight, my body has adjust and has been using my excess weight for fuel. As I lose weight I will adjust calorie intake. But for now I’m letting my body tell me it’s full. I’m not worried I’m eating too little because my body just says hey feed me.

(vera) #29

that’s impressive!
how were you able to get through the second day?
I keep failing at the second day and I need some advice.
thanks!

(Ashley) #30

Eggs and bacon, lots of eggs and bacon in butter, I ate that for days, put sauce on them! Scrambled, over easy, boiled. Bacon is what kept me sane! Now it’s easy!

(Jay AM) #31

Fat adaptation happens about 6-8 weeks on average into actively being in ketosis. It could take longer for some. You’ll generally feel a shift in energy and clarity but, not always. There isn’t a need to transition ever. But, if you eventually want to increase carbs, it’s very individual. It’s better if you reach your goals with keto before attempting to add some carbs back in. And, at that point, you may find you’re so used to keto that you don’t need to. Fasting is not a requirement by any means. It tends to come naturally. If you eat hearty meals and don’t snack and make sure not to feel hungry and then don’t eat again until you’re actually hungry, that’s a fast right there. If you feel like snacking, make it a full meal instead even if you just ate your last meal two hours ago. Eventually you’ll find the distance between meals further apart. You’ll wake up and not need food until the afternoon for example. You might have whole days where eating just isn’t interesting.

My first week I was eating well over 3000 calories a day within keto. 75-80% fat meals and I ate until was full and then ate again when I was hungry. My second week, I couldn’t even get 900 calories most days. I struggled just to want to eat so, I ate when I was hungry. It’d usually be one decent meal a day and that’s it. After that I averaged out to 1600-2300 calories a day. Some days I just don’t feel like eating and I go with that.