Am I doing it wrong?

(alex) #1

I am kinda new to all of this so i gues i realy just want to confirm that im doing it right. i started keto on dec 27. since i am a realy bad cook and dont realy enjoy cooking, i prettymuch eat the same meal every day. i eat once a day because i am not hungry at all.
here is what i eat every day:

chicken breast with 2 eggs some garlic, olive oil and herb butter on top of it. also cauliflower and some cheese on top.

i typed all this into a app to find out what exacly i get per day:

1421 kcal
70% fat (112g)
28% proten (94g)
2% carbs (5,2g)

i drink arround 2-3l of peppermint tea every day.
i am feeling realy tired each day and i understand that this is prob because my body has not addapted yet.
so the main point of this post is realy only to check if i am doing everything correct so far

(Allie) #2

Best to lose the breast and use fattier cuts like thighs. You’re on the right track but try and find more variety, there’s loads of recipes and many are nothing fancy - nothing wrong with making up a plate of cheese, pickles, meat which would give variety with no complicated recipes.

(alex) #3

why loose the brest? do i not get enough fat?

(Allie) #4

It’s not just about getting enough fat, it’s about keeping protein moderate and managing hunger too. When you’re adapted and know more how your body responds then you may want to experiment more but first you need to get the basics right.

Also your food intake, if this is the only thing you’re eating, is very low which is not likely to help your progress.

#5

Sounds about right to me. Similar to what I eat.

Make sure you get enough salt and water. They are not optional.

(alex) #6

well im not hungry at all so its kinda hard to eat more.also its 1421kcal per day. should that not be enough?

(alex) #7

well im putting alot of salt on my meat ad the egs. and for water since i drink 2-3l of tea every day, it should be ok?

#8

That isn’t half of what I was thinking : - ) Try somewhere around 8 glasses of water (the tea counts towards that total so 5 more.

You definitely need a lot of water and plenty of salt. It is required with keto otherwise you’ll feel tired.

Check the colour of your wee wee, is it clear or orange?

If you’re getting enough sleep and not stressing out you should not really feel tired. (I had the opposite problem, way too much energy it was hard to sleep)

(alex) #9

now im a bit confused. am i missing something? :smiley: i make 3l of water and put in tea bags. why does that not count as water? as for salt. how much we are talking about. im not drinking saltwalter or anything but i put some on my meat. is that not enough? i assumed i was tired because im new to keto and my body didnt adapt yet

#10

Oh, 3 liters I thought you meant 2 or 3 cups. Hmm, ok, that seems like enough water then. Sorry I’m not sure why you feel tired.

#11

Basically, what you’re doing looks good to me, with a couple of caveats.

If you’re hungry - eat something.
If you’re not hungry - don’t eat
Concentrate on keeping carbs to less than 20g per day
Drink ketoaide EVERY day - water, 1 teaspoon salt, 1/4 teaspoon cream of tartar and some magnesium (I take a tablet)
Drink more water than you think you need
Don’t panic too much about your macros (except carbs) until you’re around 6-8 weeks in, especially calories.

Variety in your food is great, boring keto(what you’re doing right now) is also great. Do which ever suits you best.

Listen to the advice given here. These guys have been helping newbies for quite a while :grin:

Good luck.

#12

Also, are you sure you typed the food correctly into your app?
1420 seems a lot of calories for what you’re eating?

(alex) #13

28g olive oil = 251 kcal
chicken breast 200g = 363kcal
garlic 6g = 9kcal
2 eggs = 136 kcal
50 herb butter = 407 kcal
cauliflower 100g = 20kcal
emmentaler cheese 60g = 236 kcal
thats what the app spits out.

also what exactly is ketoaid. i have never heared of cream of tartar and i tried drinking a glass of water with salt and i could not finish the glass because it tasted so bad

#14

Cream of tartar is a cooking ingredient. It is high in potassium, which is one of the things your body lacks when on keto. It’s not ESSENTIAL that you take in some extra potassium but, it will help.

I too can’t stomach drinking this stuff throughout the day like some others do. I wolf mine down once a day in the morning. It seems to work ok that way.

Ketoaide is just a concoction of ‘stuff’ which ketoers drink, in order to help us get the nutrients/minerals we need, which helps to fend off the headaches and general grogginess (keto flu). There are many different recipes for it. Just try some and see how you go. A lot of people use flavourings to help make it more palatable. Google is your friend (as well as the search facility on this site).

(alex) #15

what about stuff like effervescent tablets

is that also ok? because i drink one of those with magnesium + potassium each day. i much rather drink those because they actualy taste good :smiley:
i will try ketoaide for a week and see how that works

(Jonathan Hurley) #16

That depends on your sex, height, weight. If I ate 1400 calories. I’d probably go into starvation mode, whereas my wife would do fine at that number.

Also, the other comments about salt are probably right - you need much more salt than what is sprinkled on your meat. I eat bacon and still add salt to my morning meal

#17

I’m not sure where the idea glass of water with salt came from but if it was from our earlier discussions then there’s a misunderstanding. I meant lots of water. And also lots of salt. Two separate items. Not together : - )

(Frank) #18

Sounds like you’re doing great. You’re gonna feel like dog poo for a bit until you get fully fat adapted. Like others have said get plenty of electrolytes (salt, potassium, magnesium), drink plenty of water, eat when your hungry, don’t when your not, don’t snack between meals, don’t worry about exercise (maybe some walks), etc, etc. keep it up. Oh and btw chicken thighs are cheaper especially bone in with skin on and have more flavor.

#19

I highly recommend spending some time on the Diet Doctor website. DD has great ideas in the recipes section that are 5 or fewer ingredients with little cooking skill or prep required. That’s critical because at some point, you’ll need to branch out from one type of meal because this is a long-term way of eating—a lifestyle change—and it must be sustainable in order for you to adhere to it.
It’s pretty common for the appetite to decrease in the beginning. Don’t be surprised if your appetite comes raging back one morning. If it does, follow your body’s signals and eat more than one meal.
Finally, the lack of energy is likely due to a need for electrolytes (salt, potassium, magnesium) and to only eating one meal per day (OMAD). Boost the electrolyte support, and if you can, consider two meals per day rather than one. :wink:

(alex) #20

i am 90-95kg