Calories/carbs help

(Sarah) #1

Hi guys,
So I’m a super newbie- this is my day 3. I’m 175 cm and 61 kg, looking to loose mayyyyybe 1-2 kg and then maintain. I just have a few questions that maybe you guys can help me with. so I’m eating like 800-1200 calories a day, but I’m not hungry for more. Even if I’m not hungry, could I be starving my body? I don’t know what I was eating before because I just tried to make healthy choices for meals and didn’t count anything (although I was a HUGE snacker, and not the healthy stuff). Also, my net carbs goal is 22 and I hit it every day- is that low enough? I see most people stay below 20.
Thanks in advance

(Full Metal KETO AF) #2

22 carbs is likely not an issue, but you’re going to have more wiggle room if you shoot for 15-20 carbs. Then if you miscalculate you’re less likely to have it become an issue. Eat more fats to keep your caloric intake higher.

I saw someone else put up a quote from another member,

Carbs are a limit, protein is a goal and fats are the filler (for the rest of your calories).
Don’t let yourself run a calorie deficit early on, your body will think it’s starving and will curtail weight loss and store whatever it can. You’re retraining your body to burn fat.

(Jill F.) #3

I am in the same boat @sarah.ingram. I shoot to eat 1200 calories a day but most days I am struggling to eat 800 to 1000. It can be super confusing as to should I eat until satisfied or eat until I meet my goals? I am 7 weeks in and for the 1st 4 weeks I had no trouble eating all of my calories and then some, lol. Now I am averaging 1000 a day.

(Janelle) #4

I think for women, who often complain that they can’t eat enough calories, it’s just important to not train your body to always expect lower calories and then go into starvation mode. If you can’t eat as many one day, eat more the next and just change it up. Also give a hard look at what you’re eating and see if you are cheating yourself out of some of the fats that are necessary to keto. If you totally restrict your fats, you’re going be eating fewer calories and your results will not be great.

#5

Eat around 90% of maintain calories for next 2-3 weeks, if u cant hit it eat more calorie dense stuff like nuts, if ur still hungry after 90% drink water or carbonated zero sugar drinks before meals. Once ur fat adapted properly u can do bigger drops. More important now is getting fat adapted, losing weight is secondary for now. Throw in some light exercise as well if u dont do some already.

(Sarah) #6

Love that quote! Thank you so much.

(Sarah) #7

Thank you guys for the advice and @MommyJill2005 for relating! So its possible even though I’m not hungry at all, my body is still thinking I’m starving it? it’s hard finding foods that contribute a lot to fats and minimally to carbs. apparently I’m supposed to get around 170 g a day of fats?

(Full Metal KETO AF) #8

Fatty meats and fish. Avocados, nuts, bacon, pepperoni, salami, cheese, HWC, coconut oil, butter,sour cream, pork rinds (with just salt), olives and if you’re really having a tough time fat bombs.

(Jill F.) #9

My fat goal for the day is only 95 g. I am unsure why yours is so high! I find around 100 g a day pretty easy to do. When in doubt I add butter, coconut oil, or MCT oil.

(You've tried everything else; why not try bacon?) #10

@sarah.ingram @MommyJill2005 One of the principles underlying a well-formulated ketogenic diet is to listen to your body. @MommyJill2005, you say you were eating more and now don’t want that much; to me that sounds like satiety. Sarah, I didn’t catch from the thread how long you’ve been eating keto, but if it’s been more than a few weeks, you are probably fine as well.

For me, being full means being ready to burst, but still wanting more; whereas being satiated means I have plenty of room for more, and simply don’t want it. Hope this helps!

#11

At that little of a weight loss goal you’ll most likely loose MORE than that just in water retention!

It’s possible yes, but that depends on your metabolism and how active you are. Eating to satiety is usually pretty safe to do unless you’re very active and working out a lot. The way it’s (supposed) to work is you work out a lot, run a couple miles, etc and your metabolism makes you hungry so you give it the fuel it wants and it all works out. SOME of us don’t work that well, I ate to satiety for a couple years and slowed down my metabolism pretty good. It’s more or less fixed now but wasn’t worth it. The “normal” caloric intake is 2000, obviously everybody is different, but if eating more than the 1200 puts weight on you a slowed BMR is something to consider. Are you working out or pretty active?

#12

Well there is “starving” as in feeling hungry or not – in that case eat until you don’t feel hungry. With keto it is pretty hard to over eat.

And then there is starving as in inadequate essentials – Protein is essential. Certain fatty acids, like omega 3, are essential as a various vitamins, minerals and micro nutrients.

If you eat meat and veggies with butter you will pretty well nail them all easily.

If you feel hungry add more butter or olive oil. Or eat more fibrous vegetables like broccoli.

Don’t worry about the 20 or 22 g that is just a guideline, everybody is different and the carb limit is different.

As for snacks - They can blow any healthy diet out of the water completely! think about having various nuts and stuff like that but if you eat until you’re feeling for sneaking will probably go away.

(Cindy) #13

Warning…rant ahead. :wink:

I really, really have the whole “starvation” myth thing. Yes, it’s proven that if you’re on a low term calorie reduction diet that’s low everything, you’ll eventually lower your BMR. But that does NOT happen in a few days or even weeks. Your body doesn’t have this “starvation switch.”

It’s more important to simply keep carbs low (since those trigger glucose and insulin), then eat protein, low carb veggies, and fat to satiety.

How in the world did we ever survive before we knew the calorie counts of food? sheesh. Listen to your body…if you’re hungry, EAT! Just make good choices. Whole food, healthy fats, etc. If you’re NOT hungry, then don’t eat. Your body is telling you something. Just listen and forget the counting.