3 weeks into keto have a few questions

(Victor Mercado) #1

I have been doing keto for about almost 4 weeks now I lost my 12 lbs of water weight pretty fast in the first 2 weeks, I have slowed down now.
My average day of macros is fat- 70 grams protein- 65 carbs 0-35.
I have read post about other nutrients I should be worried about and I want to know how I can stay on the safe path without hurting my body. I’m starting to workout as well.
Also I would like some advice on some healthy fatty food, I struggle to keep my fat a lot higher than protein. My foods consist of bacon, chicken,butter, coconut oil, salads, mozzarella sticks, lots of eggs, sometimes pork chops. I also drink a ton of black coffee no sugar or milk and some diet green tea.

I have also been wondering what keto does to my metabolism. Let’s say I wanted to stop keto and the only reason I would is to start lifting weights and gain muscle. Would changing my diet make me gain wait at the start?

3 weeks into keto and have questions
(Robert C) #2

Hi @Victor_Mercado,

Unless there is some typos in your numbers, you are not really doing keto (calories per day that low is just way too low).
You numbers come out to between 890 and 1030 total calories per day.
You will lose weight quickly at that low calorie intake but you will also slow your metabolism.

Pork chops seem a bit meaty - aren’t there other pork cuts that have more white in them?
Another good place to add extra fat is in your cooking method.
If you buy high quality bacon, do you pour the rendered bacon fat into your scrambled eggs?
What about heavy whipping cream or butter in your coffee.

Usually it is the other way around - people are overdoing butter in coffee or things like fat bombs and wondering why they are not losing weight.

But, in your case, it seems the opposite - you need to up the fat. You’ve seen the basics, right?

  • Carbohydrate: < 20g (Trace amounts)
  • Protein: 1.0 – 1.5g/Kg of Lean Body Mass
  • Fat: To Satiety

For example - if your lean body mass is 75 kg and you want to stick to the low end of protein - you would shoot for 300 calories coming from protein (almost what you do now). To keep a good keto ratio of 80% of your calories coming from fat, you’d have to get 1,200 calories from fat (or 133 grams of fat - almost double your current level).

This (or something close to it - you have to experiment) will let you (much more gradually) lose fat from your body without slowing your metabolism.

(Victor Mercado) #3

I feel very overwhelmed with information, I started this diet with little knowledge (stupid) and while I did it I also did little research here and there. There’s so many contradicting information. I am embarrassed to say that it’s hard for me to make a lot of sense of what you told me. I will be taking a couple hours and adjust myself with more knowledge, any links would be helpful. I am very ignorant when it comes to measuring macros or lean body mass and doing the ratios. All this is something I have just now started learning. I’m struggling to even stay motivated at this point. I really appreciate the help and I’m sorry for not being so knowledgeable, I know it’s a little annoying. Thanks!

(Stacy Blanchard) #4

There are a number of excellent podcasts that address the issue of Keto and exercise, both weight lifting and endurance. These podcast dive deep into the specifics and the latest research on these topics. I highly recommend listening to some or all.
They are: Fit2Fat2Fit, The Keto Answers Podcast, Fat Burning Man, and Ketoavgelist. Also youtube Dr. Benjamin Bikman.
As far as diet are you opposed to eating red meat? As far as a nutrient dense diet, red meat can’t be beat. You could also add avocado as it is a rich source of fat. MCT oil is also an easy add to food or drink. It has no flavor and is a great fat to add.
I have a 21 yr. daughter with autism/epilepsy. She does keto and I add MCT oil to much that she consumes.You could for sure add it to your coffee or tea. After your food is cooked you can pour some on your meal.

(LeeAnn Brooks) #5

If you aren’t doing it already, I would suggest getting an app for tracking your food/macros. Then there’s no guess work. You want to hit a 75% fat/20% protein/5% carb balance ideally, but don’t fret if you’re off a little. Some people prefer a higher protein percent.
The important thing for starting off is to stay under 20 grams of carbs a day. Eat fat to satiety. You should never feel hungry. If you do, eat more fat.

(Robert C) #6

Measuring macros and getting to good ratios will just happen if you take the time to study (and @Anniegirl9’s suggestion to use an app is really a good idea too).
You do not need to necessarily measure “lean body mass” - which is technically everything in your body that is not fat.
I think the way the way the “2 Keto Dudes” want it used here is that it is the weight when you are at your goal weight - the weight you think you will get down to and stop trying to lose more.

(Stacy Blanchard) #7

I think it is very important to realize that everybody is different. There is no one right way to do it. Once you get fully adapted then it is easier to become an intuitive eater. Learn all you have time for and then listen to the best expert about you you know-YOU! I count nothing. I eat what and when it feels right. Some people love to track and count and that is great, but if I felt I had to do it to be successful I would probably give up. The first thing to decide is which one you are-do you feel like you would enjoy or be more motivated by counting or would that be a turn off for you. If you follow the one that does not work for you, you will likely be unsuccessful. Next you need to decide why you are doing what your are doing. If it is to simply lose weight then you might want to go down one path but if it is a medical reason you might need other helps. Then find experts that speak to what you think sounds like it will be suited for you. Then when you have questions you can see what that trusted expert has to say. That is one reason I like to listen to a variety of podcast as they all have a different focus but also they interview many experts that can be useful in finding specific answers.
When I fist started I had a reason one reason for doing Keto; over time that has shifted and i have tried lots of things. It is important to do what you can and realize no one is a expert in all things and we have to start where we are. The more you learn the more you will fine tune what you are doing.
TRUST YOURSELF.

#8

i have not measured a single thing, eat very few carbs eat lots of fat. add oil or butter to everything. It does not have to be hard.

#9

Just remembered, if I cook in butter I add oil on my plate, if I cook in oil I add butter on my plate. And never ever vegetable or seed oils only the good ones.

(Ron) #10

Maybe this can help you getting started.

(Victor Mercado) #11

I reset myself, turned my brain into a sponge and just spent an hour or so doing some mild to hard research.
With me being 5’7", 23, 215 lbs and around 35-39% body fat ( visually estimated using “ruled.me”), having moderate Activity right now. Set my Dificit at 25%. I should be eating 1953 Calories a day. Fats 149g, Protein 112g. I used the ruled.me keto calculator

As to the safety Concern I had about Keto and micronutrient I pretty much need to stay hydrated very good maybe drink some powerade zero every now and then and take bouillon cubs. Eating Salt and making sure I am taking in enough Magnesium, otherwise I might suffer from cramps.
For constipation (which I currently have) eating enough veggies with fibers or using psyllium Husk Powder.
If I experience faster and harder heart beats, I should make sure I am drinking enough water and taking enough salt and if that doesn’t help maybe taking a potassium supplement.

My next step now is to plan make a shopping list and plan some meals. How do you guys go about making sure your macros are within range? Do you plan meals or just come up with it on the spot.
I like to meal prep, but for me that comes to eating a similar meal for a few days which gets old, but is the easiest way to get my macros in without having to spend so much time every day counting out macros for a days meal.

Would love some feedback and or corrections from you all . Thanks!

Edit: Idk if I’m allowed (will delete if not allowed) but this website https://www.ruled.me/guide-keto-diet/ was the best learning method for me. I loved the way they broke it down and had links to specific things you wanted to know.

(Ron) #12

Change your setting to maintenance setting until you become fat adapted. You will slow down the process.




(Victor Mercado) #13

If I do lose instead of maintain I will slow down the keto process?

(Victor Mercado) #14

How long have you been doing this and what is your progress so far?

(Victor Mercado) #15

If I do lose instead of maintain I will slow down the keto process?

(Victor Mercado) #16

I reset myself, turned my brain into a sponge and just spent an hour or so doing some mild to hard research.
With me being 5’7", 23, 215 lbs and around 35-39% body fat ( visually estimated using “ruled.me”), having moderate Activity right now. Set my Dificit at 25%. I should be eating 1953 Calories a day. Fats 149g, Protein 112g. I used the ruled.me keto calculator

As to the safety Concern I had about Keto and micronutrient I pretty much need to stay hydrated very good maybe drink some powerade zero every now and then and take bouillon cubs. Eating Salt and making sure I am taking in enough Magnesium, otherwise I might suffer from cramps.
For constipation (which I currently have) eating enough veggies with fibers or using psyllium Husk Powder.
If I experience faster and harder heart beats, I should make sure I am drinking enough water and taking enough salt and if that doesn’t help maybe taking a potassium supplement.

My next step now is to plan make a shopping list and plan some meals. How do you guys go about making sure your macros are within range? Do you plan meals or just come up with it on the spot.
I like to meal prep, but for me that comes to eating a similar meal for a few days which gets old, but is the easiest way to get my macros in without having to spend so much time every day counting out macros for a days meal.

Would love some feedback and or corrections from you all . Thanks!

Edit: Idk if I’m allowed (will delete if not allowed) but this website https://www.ruled.me/guide-keto-diet/ was the best learning method for me. I loved the way they broke it down and had links to specific things you wanted to know.

(Victor Mercado) #17

I reset myself, turned my brain into a sponge and just spent an hour or so doing some mild to hard research.
With me being 5’7", 23, 215 lbs and around 35-39% body fat ( visually estimated using “ruled.me”), having moderate Activity right now. Set my Dificit at 25%. I should be eating 1953 Calories a day. Fats 149g, Protein 112g. I used the ruled.me keto calculator

As to the safety Concern I had about Keto and micronutrient I pretty much need to stay hydrated very good maybe drink some powerade zero every now and then and take bouillon cubs. Eating Salt and making sure I am taking in enough Magnesium, otherwise I might suffer from cramps.
For constipation (which I currently have) eating enough veggies with fibers or using psyllium Husk Powder.
If I experience faster and harder heart beats, I should make sure I am drinking enough water and taking enough salt and if that doesn’t help maybe taking a potassium supplement.

My next step now is to plan make a shopping list and plan some meals. How do you guys go about making sure your macros are within range? Do you plan meals or just come up with it on the spot.
I like to meal prep, but for me that comes to eating a similar meal for a few days which gets old, but is the easiest way to get my macros in without having to spend so much time every day counting out macros for a days meal.

Would love some feedback and or corrections from you all . Thanks!

Edit: Idk if I’m allowed (will delete if not allowed) but this website https://www.ruled.me/guide-keto-diet/ was the best learning method for me. I loved the way they broke it down and had links to specific things you wanted to know.

(LeeAnn Brooks) #18

I started with meal plans. Now that I know better how to reach my macros, I just wing it. I like doing the meal prep too. I have Wednesday’s and Saturdays off, so I’ll cook ahead a lot on those days. Another good option is to prepare a double batch of whatever you make and have one serving for dinner and the leftover for lunch.
Breakfast is the simplest. Just bacon and eggs or BPC most times, though I don’t do breakfast much anymore. Though often I’ll do that for lunch instead.

I do suggest following a meal plan if your overwhelmed. I found it was the best way to start Keto and know I was doing it right. There are lists of options out there. Diet doctor has a free two week meal plan that you can customize to your tastes.

(Diane) #19

Yes, if you restrict your calories at the beginning, you will slow down the process of becoming fat adapted. You want to set your macros to maintain to begin with. Once you become fat adapted (6 to 8 weeks in for most- sometimes longer), you can make adjustments.

(karen) #20

Good job with the brain sponge, Victor!!! It sounds like you learned a lot of the things you need to know to do keto effectively. No, losing weight won’t slow down the keto process, it just doesn’t always happen in the beginning for some people. The important thing is that you get ‘fat adapted’, which means teaching your body how to use fat instead of carbs as its primary fuel. Once that happens, which can take a few weeks or even a couple of months, it’s much easier for the body to “eat” its own fat and the weight loss should be easier.

ETA: You don’t want to consciously cut calories right now. But a lot of people find that keto does cause weight loss (especially water weight) in the beginning, even eating a normal amount of calories. If that happens it’s nothing to be concerned about.