Confused and discouraged

(Brittany ) #1

I’ve been doing keto for almost a week now. I’m using a keto diet app that puts my calories at 1626 carbs at 20 protein at 64 and fat at 143. Everyday I’ve went over my protein and I’m under on calories and fat. I know that in order to do things the right way my numbers need to add up. I’m so discouraged about going over or not meeting numbers. I don’t know if this are the right numbers for me, I’m at 25 old female wight is 158. Any ideas on numbers or foods I can eat that are high fat and calorie but low protein and carbs? I want yo be able to eat when I’m hungry and not feel like the numbers will never add up. Please help!!

(Laurie) #2

Can you give examples of what you’re eating–typical meals, etc.? I’ll help if I can.

(Brittany ) #3

image
D4CDCDC3-A5E0-41B3-845B-F123B278C564.jpg1242×2208 340 KB

This what I ended up with yesterday. I work at McDonald’s which is why there’s so much of that on there. Mostly I think eat either beef or chicken and I’ve been eating eggs. In my opinion it’s hard to figure out what I can and can’t have/should and shouldn’t eat.

(Laurie) #4

Pecans, coffee, hot sauce all OK.

Re the other foods, try the following:

-Sausage burrito: You don’t need the extra protein from cheese here. Get it without cheese.

-Grilled chicken breast: Not enough fat. Add mayonnaise or McDonald’s mayonnaise sauce.

-Rotisserie chicken: Probably not enough fat. Add mayonnaise.

-Quarter Pounder with Cheese: Again, you don’t need the cheese. If it seems too plain, you can put some mayonnaise on it, or mix mayo with hot sauce for extra flavor.

You might want to carry around a squeeze bottle of real mayonnaise (preferably olive oil mayonnaise). Or put some mayo in an appropriate container. It’s safe to do so; mayo doesn’t go bad quickly because it’s mostly oil and the eggs have been pasteurized. Don’t buy Miracle Whip or reduced fat/reduced calorie mayo, as these have sugar and/or starch. (Read the label; it should say 11 grams of fat per tablespoon.) At work you can use McDonald’s mayonnaise sauce. I think mayonnaise is pretty tasty as is, but you can mix it with hot sauce or get fancy with garlic, cumin, etc.

Even with the above adjustments, you might still be over on your protein. Most typical servings (e.g., a beef patty or 3 ounces of chicken) are 20 grams. You’re supposed to be getting 64 grams of protein. So with the pecans (4 grams of protein), you should really only be eating 3 meals.

Try cutting out half a portion for now. For example, maybe just have the egg or the sausage in the morning, but not both. Or have just half a serving of rotisserie chicken and save the rest for tomorrow. It’s up to you–it depends on what time of day you’re most hungry, etc. You will quickly get used to having less food, especially if you’re adding mayo, as fat helps keep the hunger at bay. If your numbers still aren’t right, see how you feel about cutting out one of the meals altogether.

I hope that helps!

(Troy) #5

I didn’t check your info, macros/calories
You want to make sure you are eating enough
But this is a calculator that may be helpful
https://tdeecalculator.net/

And for FAT😍
If McDonald’s has the individual butter packs ( usually 10g or so )
If so, add that to your meals!
Yum

If not, and you have a lunch employee refrigerator there Or use ur own lunchbox w freezer packs
BYOB ( bring your own BUTTER ):smile:

Good Luck

(Hyperbole- best thing in the universe!) #6

The packaging makes me feel guilty, but I buy the lurpac individual butter tubs to throw in my bag. No worries about leaking butter and they don’t take up extra space. Good for a bit of energy if I can’t find anything keto to eat till I get home.

(Brittany ) #7

Thank you! If I’m going to work usually I’m not hungry when I get up but when I get to work and start going around I feel very sluggish and then I get light headed because I’m moving around so much. I’ll tey and grab something usually the chicken breast. I went in at 2 yesterday so it was like 4 when i ate that. Then at around 6 I was super hungry so I had the burritos. Felt fine until I was ready to leave at 10 so I got the burger but then after the burger with mayo pickles and onions. I was still starving so I had more chicken when I got home. The reason I started keto is because a friend of mine has been doing and he literally eats all the time I feel like. Maybe he isn’t doing it right but he’s loosing weight. Other diets haven’t worked because I don’t like feeling hungry.

#8

What about the sausage egg McMuffin, without the muffin? Should be plenty of fat in those sausage patties. And eat less chicken breast. I was eating a lot of chicken breast when I first started keto, but stopped, since there is no fat in it!

(Laurie) #9

That’s great that your friend is losing weight while eating more food. I’ve heard that it’s easier for men to lose weight. Their bodies are just different–obviously!

Some years ago I did Atkins and I ate way more than I do now, and I lost weight too. But for various reasons I think it was too much food, so now I’m paying closer attention to the fat and protein numbers. Since you’ve started out this way (tracking food), you might as well continue until you get to know how things work for you. It’s also an opportunity to figure out how to incorporate more fat into your diet. One of the side effects of eating plenty of fat is that you (hopefully) will feel less hungry.

When I recommended mayonnaise for added fat, I forgot about butter! I love butter, but mayo seems more convenient in my current lifestyle. Yes, you can put butter on any patty, burger, steak, etc., and also on cooked vegetables.

By the way, I have nothing against cheese. But if you do want to stick to your numbers, you can’t take it for granted. It’s fine to put cheese on a burger or whatever, as long as you realize it counts toward your total.

Sometimes I have a meal of nothing but 2.5 ounces of cheese: 27 grams fat, 0 grams carb, 20 grams protein. It’s very convenient when I’m feeling lazy, or if I’m away from home and don’t know what kind of food will be available. Personally I prefer not to eat process cheese (I think in the US you call it “American cheese”). Alternatives include jack, cheddar, and Swiss. If you eat mozzarella, be aware that most of it is low fat; they make it this way so pizzas won’t be completely covered in grease.

(Brittany ) #10

I guess I’ll start leaving cheese out of my eggs and just eating it on my burger! I’ve been eating the babybell mozzarella thinking it would be good for protein and not thinking about the low fat. Also been thinking about a way how to eat smaller meals all day instead of a bigger meal and starving for all day. I think since it’s still my first week I’ve been doing a lot of trail and error.

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #11

I wouldn’t worry about the protein.

(Wendy) #12

Actually once you are fat adapted you really don’t want to eat many meals. Each time we eat our insulin goes up and that of course affects weight loss. In the beginning I ate more than I do now. Just concentrate on keeping your carbs low and don’t worry as much about the other macros.
Try to eat enough to hold you over until the next meal. Make sure you are getting enough salt and pink hymalayin salt is a good choice (as are other sea salts). I found a lot of my light headed symptoms were remedied by taking a bit of salt and some water. Your body is still learning how to burn fat primarly so it will get easier. Keep it up!

(Jen) #13

Already you are noticing that after eating just chicken breast you are very hungry in a couple of hours. Like others have said, not enough fat.

#14

I was having trouble with getting enough fat, no fridge to keep things cold and not wanting to risk salad dressing at restaurants. Dukes Mayo was recommended because it has no sugar. On their website they sell packets of mayo that don’t need refrigeration 200 for $20 free shipping. I like mayo on my salads and most everything!! This is easy to keep in my purse and no refrigeration or measuring needed!! Each packet is .8 tbsp or 80 cal./9.6 gms fat

(back and doublin' down) #15

Early on (the first 3-4 weeks) I’d suggest worrying less about the numbers, except for carbs. Keep your carbs under 20g, eat protein and accompany that protein with healthy fats. Keep it Simple! Let your body adapt to burning fat instead of glucose. It’s not going to happen in a week.

As mentioned, men typically lost weight faster. He may also have more to lose. If you have less to lose, it’s going to take a bit for your body to adjust and then access the fat for fuel. When you are fat adapted, then it’s much easier to study your ratios for better effect.

The more complicated and detailed you make this journey, the harder it will be and the more frustrating it will be.

20g carbs
Adequate protein (sounds like you’re getting that)
Fat at meals so that you aren’t hungry in between meals.

If you’re doing that, eating ‘all the time’ will be thing of the past because you wont’ be hungry all the time. Make meals Count!

Good luck! KCKO

(Brittany ) #16

Thank you everyone! Instead of just guessing I’ve been looking for recipes. I’m getting really excited about all this stuff I’m fidnkng.

#17

Agree wholeheartedly! :smiley:

#18

That is very good knowledge!

(Brittany ) #19

Is it bad if I end up under 20 carbs?

#20

No, not bad. I have days where I am significantly less than 20, and other days when I am just shy of 20.