I started 2 weeks ago and within the first week lost 5 pounds and was so excited! Many days I was not even hungry - maybe because I’m not used to so much meat and fat in my diet before. I thought wow - I can easily go into IF cos I don’t even feel so hungry. But since 2 nights I have been so hungry in the evenings. I have to admit I got overconfident and reduced my calories to my current reduced weight and reduced carbs to 15g from 20 g. I will probably increase it again because I’m definitely eating 20 g net carbs. Also I ate cauliflower rice past two nights - could that be why I got more hungry?
I’m just perplexed why I adjusted easily initially and now I’m hungry again- shouldn’t I be getting less hungry? I’m trying my best to have 90g fat - might miss by 5 or so g some days. Any advice ?
2 weeks in newbie - status update
Net carbs (carbs minus fiber) of 20 is low enough. You aren’t fat adapted, so DON’T try to reduce calories and DON’T do IF - you’re not at goal weight, are you? You should eat the protein you need and low carbs, then eat fat until you are no longer hungry. If you are hungry, eat some fat. The cauliflower didn’t hurt you unless you ate enough to get way over 20 grams of carbs (like two whole bags or something). In the meantime, KCKO - Keep Calm, & Keto On!
Yea i would wait a minimum or 4 weeks… preferably 6-8 weeks to make any drastic calorie or eating times. Stay at our around maintenance calories and just stay 65-80% fat 10-25% protein and and less than 10% carbs. Set a total carb max and eat protein and fat to fill. In that 8 weeks gauge weekly or even by weekly how 50 total carbs a day does for you (just an example number) and move down by 10 each week or by week until you find your zone. After that 4-8 week adaption period then start adding a caloric deficit. Dont go crazy though, start by reducing calories by 200 or so and move down more as needed but try to make any changes gradual and your body will thank you. Try to make 1 change at a time so you can gauge how it effects your journey. Once you fine tune that element of your journey … move on to the next. Hope this helps and sorry its so long and probably pretty choppy. I have been up way too long without solid sleep. Time for me to go to bed lol.
I found it took a month to wrap my head around what to eat besides a slab of meat and green salad. Especially how to eat a lot of fat. I too was using a deficit of calories. Don’t.
K
90g is not much fat. 2 weeks is not much time. When starting, don’t worry about calories. Just keep net carbs below 20g, eat LOTS of fat include some protein. Eating fat will help curb hunger and cravings.
Be the tortoise, not the hare. KCKO
Ok so the hunger continued today so I heeded your advise and ate 162kcal more than my target calories and 16g over my target fat -today I ate 104 g fat! I really hope I don’t remain hungry like this too long. I will have to readjust my calorie intake - I was trying to do 21%deficit- might have to reduce the deficit ? It’s surprising because initially I was not even eating the required calories and I was sooo full. Now I’m hungry and want more calories.
Eat if you are hungry…No deficit. Your body gets used to lower calories. I lose when I eat more. It’s hard to let go of the reduced calorie way of eating. Drink too.
K
I tend to have one day every week or so where I’m simply ravenous. I just eat more those days and don’t worry about it. Next day ends up being business as usual again.