1 week tomorrow

#42

Cheese, cheese & more cheese, eggs & a few nuts- yum!!

#43

Sounds good! So when I’m ready to go from Keto to low carb, what are the basic rules? I miss my big bowls of salad and veggie plates. Avocados and walnuts are staples of mine luckily. It will be another transition!
I just want to keep all this mental clarity and energy! LOVING IT

(Daryl G Jackson ) #44

Calm down. Your ratios should be 70% fat, 25% protein, 5% carbs from green leafy vegetables. Supplement extra salt in your diet, your mood is probably crazy because your spilling electrolytes like magnesium and potassium which a deficiency can cause mood swings, cramps and a plethora of other maladies. Keep calm and keto on. A keto life is a better life.

(Empress of the Unexpected) #45

I have salads and veggies every day! They are fine as long as you stay within your carb limits.

#46

Thank you! Haha I laugh reading my earlier post It’s one week later and I feel great! So glad I stuck it out! :grinning::grinning::grinning:

#47

When you say you are hitting your macros, what do you mean exactly? How do you determine how many YOU need in a day?

#48

So according to my app, I’m supposed to be eating around 1469 cal, 18g carbs, 113g fat, and 95g protein.
Well, today I’ve eaten 1895 cals, 11g carbs, 141g fat and 116g protein!!! Looks like I’m way over in everything but my carbs!! Some of you say don’t pay attention to anything but the carbs. And eat til I’m full! So then why look at the guide? Confused again :smirk:

(Chris W) #49

So as we stated already, you are actually eating to your macro levels(the proper ones) if you were not hungry anymore when you stopped you are just right. I think you are trying to run this as a diet and it is not. This is a way of eating, people are coming to this WOE form all sorts of problems, some loosing weight, some T2D, some gaining weight. The macros are basic targets for people who don’t understand what and how they should be eating nothing more.
This is an energy management system, you are changing via hormone regulation (inslulin) by way of keeping external carb intake low. Calories are a generic term that do not apply equally to all food when you ingest them for the out come they induce in your body. Your body does not see make believe numbers on piece of paper, but it does see the enrgy that you are feeding it and it will react differently at certain levels in kind. Too low as you were and you hold onto it conserve it, if you eat at your assumed macro it will function as it should, and if you eat above it slightly it will start to burn excess energy. Ideally this is done with fat, and that is one of the reasons we say to eat fat until full.

If you felt good at that level keep eating at the level. What we told you was that is about were you should be minimum, and that does not mean stop eating when you hit the macro level. The advice is to eat to your macro level(combined) and finish eating with fat if you are still hungry unitl full. You will develop satiety with a little time and as you progress.

If you are a chronic dieter you believe that less is more in the reference to weight loss most likely and on this WOE nothing could be farther from the truth. This a WOE which in you eat to live for most people, it has cured many aliments some supposedly progressive and incurable so keep that in mind.

#50

When I say this I mean I am staying under 20g carbs, I am trying to limit my protein to about 55gm (1gm for every kg of lean body mass), and then whatever fat I can eat- so I just try to load up as much as I can to feel full.

Most days I find it ok- I usually have a little more protein than I aim for, but overall the key for me is under 20g carbs. And I save these all for veggies and dairy. If I have grams left over I sometimes have a square of 90% chocolate with peanut butter- delicious!- but not at the expense of veggies. I feel deprived without them, and I am just getting used to this. I miss apples though!!!

For me this IS about weight loss, and metabolic repair is a (pretty terrific) side benefit. The beauty of keto for me, is I am able to naturally reduce my intake while never feeling hungry, and as a carb addict this is a wonderful experience. I never count calories, I eat to limit carbs, moderate protein, rest is fat. So far things are getting easier, which is good, so that is just me.

#51

Sounds like you’ve got this! Can I ask what does a typical day look like for you? I love veggies too. How do you keep your proteins so low?
I’d like to lose too. I lost 5 first week, then I’m hovering up and down a few lbs. feel great but know I’m missing something here

#52

Ok here is today:
Black coffee no breakfast (I often find I’m not hungry- I was doing a 16-8 IF most days before I started keto so part of this is habit, but I only do this maybe 2-3 days a week. If I eat breakfast it’s usually 2 eggs scrambled with HWC and butter). 1/2 teaspoon DietRite salt with water, 1 magnesium tablet.
1pm Lunch - tuna salad; about 90g tuna canned in olive oil, 1-2 tablespoons homemade mayo, a squeeze of lemon, 1 celery stalk, 1 green onion, 1/4 avocado, wrapped in iceberg lettuce cups.
5pm Snack - 30g triple cream Brie
7pm dinner - Pork chop, marinated in olive oil, rosemary and sage, fried in butter. (I crisped up the skin sperately in the oven and ate this like crackling), with Brussel sprouts fried in olive oil.
The pork chops were free range and organic, and quite fatty so I didn’t add a butter or mayo sauce- I just ate the fat as attached.
After dinner I had a square of 90% chocolate with natural peanut butter and about 60ml HWC as a shot.
I’m trying to avoid this after dinner, but it’s quite hard still. I usually have this snack about 4-5 days, but I’m working on reducing this down. Nothing to do with calories, but it’s still a kind of sugar craving and reducing these is a good goal for me.

According to MFP I am over on protein again- this is something I need to work on - the macros today were 15g carbs, 77g protein and 128g fat.

For now this is ok. But I’d like to tweak a bit, get my protein intake down, to aid with weight loss.

#53

OMG this is so helpful! Thank you! This sounds very much like how I am eating. Last night, I made an egg, cream cheese, chorizo casserole to eat for breakfast and a crustless taco pie to eat for dinner. Today at lunch I had salad greens, grilled salmon, Oil and vinegar and walnuts. It is hard to imagine this is ok! It feels as if I am splurging all the time. But, no weight loss and that has me concerned I am missing something?? I have fat bombs premade as well for my sweet tooth which is always at night.

#54

Thank you for the suggestion of 2 Keto Dudes. They are fabulous. I did 2 full weeks and lost 8.5 pounds. I am within 1.5 pounds of my goal weight! I did take a day off… not over indulgence per say, but some strawberries, vegetable beef soup, some tortilla chips. That night I felt lousy and decided the day off wasn’t worth it. And gained 2.9 pounds in one day… assuming water weight? Anyway… back on the wagon today. I lost 35 pounds in 6 months from good old fashioned hard fitness work and sensible eating, but hit a plateau about 10 pounds from my goal for 6 months. My fitness trainer recommended Keto. Listened to 3 more 2Ketodudes podcasts today. Thanks for suggestion.