Can't eat all the meals - Advise

(Irek) #1

Hi everyone,

To start with, please forgive me if I write in wrong section.

So I started Keto Diet and Intermittent Fasting last week and so far I feel great. I understand it may be too early to feel the good and bad sides of those two combined, but I didn’t have any problems except the one I will explain soon.

First, here are some of the numbers I believe may be helpful for you to understand my current situation:
Age: 25
Height: 172cm
Weight: 75kg
Body Fat% : I would say around 25 maybe. Too big belly thanks to those regular sugary energy drinks and pizzas from time to time.
Activity: Mostly active person, I walk about an hour daily, plus I go to gym twice a week.

Macros I’m trying to hit daily:
1705 kcal
107g protein
21g carbs
133g fat
This is taken from the calculator. I use an app to constantly measure my intakes after every meal.

And now to the problem, I eat between 2pm and 10pm. That gives me 8 hours to eat 5-6 meals and drink tones of water, and I struggle. I eat breakfast at 2pm (usually around 4-6 eggs, 4 bacon rashers, packed with veggies). After such a breakfast I couldn’t eat anything until 5pm today (just a turkey breast plus coconut oil). Now I came back from the gym and I ate another small meal (2 tbsp almond butter and slice of cheese). That leaves me with 1 hours and 2 meals to go, and in order for me to achieve that I would have to force myself - which I believe may not be so good.

Did anybody went through problem like that? Straight away I thought about making my breakfast smaller, and then adding some more food to other meals, but then I thought about finding some Keto Forum and ask more experienced people for advise - and I will kindly appreciate anything you can share with me.

I apologize for the volume of this post, but I wanted to include as much information as I thought may be helpful. Once again, thank you for any help.

Regards,

#2

why are you trying to get in 6 meals, cut it back to 2 and only eat when hungry, but eat till full each time.

(Irek) #3

So would you suggest that I “redesign” my meals the way that I can fit all the macros in just 2?
That would give me 2 meals for about 850 kcal each. Would that be a good thing?

#4

100%, after eating it takes 3 hours for insulin to stabilize, so the 6 meals will have you with elevated insulin for 11 hours before you can get into burning keytones. You may have to work up to 2 meals if you are hungry in between, but start from a maximum of 3 meals

(Irek) #5

That’s perfect. Thanks for your help
I will adjust my meals so it all fits nicely.

(Sarah Slancauskas) #6

I’d try to get your meals down to two a day. This will fit your eating window better and minimise insulin spikes.

(LeeAnn Brooks) #7

Yes what Alley said. Everytime you eat, you spike insulin levels. It takes about 3 hours to digest food. By continually eating, even within a feeding window, you keep your insulin levels raised. Keto is all about insulin control. So spread out meals, but eat full meals so you don’t feel hungry and need to snack.