Day 17 and only lost 4.8 lbs on the scale

(Candy Lind) #21

Your macros are not set in stone excep for carbs. You NEED more calories. What counts is that at the end of the day your percentage of calories from fat should be 70 or more. In the picture, you can see that I was a little under on my fat percentage yesterday, but that was because I flat-ass FORGOT to eat my macadamias because I was so full. That’s a win in my book. You notice you can’t see the calories. I want my wheel to look this way at the end of the day whether I ate 800 calories or 2500.

Why not pork? Are you sensitive? Pork has more fat.

(LeeAnn Brooks) #22

It takes about three hours for your body to finish digesting a meal. If you eat every two or three hours, as many experts now advise, your body will constantly be in what nutritionists call the “fed state.” This simply means that you are always in the process of digesting food.
So by snacking you remain in this state.

If however you space your meals out, you begin tapping into your body’s stored energy reserves to run your engine. Your hormone levels adjust to shift your body out of fat-storage mode and into fat-burning mode.

That’s why most people advise against snacking.

#23

@CandyLindTX No not sensitive to Turkey at all just so used to eating turkey but I love actual bacon and happy to switch back!!

#24

Thank you so much everyone I’m taking notes and will try to cut out the snacking.
One more thing that somewhat confuses me, how do you keep your Protein low with eating all that fat? Unless you’re sipping on oil all day or eating fat bombs with every meal, isn’t it a given that the fat will raise your protein intake as well?

And will doing things like cooking eggs in oil or butter rather thank cooking spray increase fat which will in turn help with satiety?

(LeeAnn Brooks) #25

Most protein comes from meat. Certainly include it, but pick fattier cuts. Pork belly is a great option. Eggs are about the perfect macro combination all on its own. I see you have 1/4 avacado. Why limit it to 1/4?

Maybe invest in a Keto cookbook and try some recipies if your into cooking. They all break down the macros for you, so search out ones that fit the 75/20/5 as close as possible until you learn what you can do to up the fat percent on dishes that are off a little.

And I would suggest if you are still really stumped, check out meal plans available on line or in books. Diet Doctor has a 2 week meal plan free trial. And it’s customizable if you don’t care for a certain meal. That way the macros are all figured out for you. Then you can learn what a balanced Keto meal looks and feels like so you’re better prepared when you go off on your own.

(Alec) #26

LeeAnn
Totally understand your point, but if the snack is pure fat, the body is learning how to process fat, and you are upping your calories, which the body will deal with, you avoid being hungry (I think hunger is bad on keto), and insulin stays low. I think the priority should be to fulfil the “eat fat until satiated” mantra, in which case if you’re hungry, eat fat.

Just a different point of view. I understand the principle of not snacking… this is very very bad advice on the SAD diet. I just think we should prioritise avoiding hunger over avoiding snacking on keto.

BTW, side note: it is so great to see and talk to you in many topics on here. I almost view you as a friend now, I read your posts so often. Thanks for spending the time conversing here, it is so great to hear people’s experiences on keto. I am learning so much.
Cheers
Alec

(Alec) #27

I LOVE pork belly. Prior to keto, I would not have touched it due to it being too high fat (I was blinded by CW). It is now my goto cut of meat. Yummo!
Cheers
Alec

(LeeAnn Brooks) #28

Yeah, I get that. I think the goal should be to wean oneself from snacking.

When I started, I couldn’t imagine not eating breakfast. As a carb eater, I would have my Special K Red Berries and Vanilla Almond milk every morning.

Now I’m doing TMAD. It took a while, and shouldn’t necessarily be rushed, but lengthening the time between feeding is ultimately best IMO.

(Rob) #29

It sounds logical but I think there are some flaws…

  1. All eating has an insulin effect even if it mostly fat (cephalic response, etc.)
  2. Most fat bombs use sweeteners which for some are very insulinogenic
  3. Fat adaptation is not just feeding the body fat, it is lowering IR enough to become lipolytic
  4. For many, satiety is a broken signal, especially after years of CICO and calorie restriction and eating beyond the trained level of satiety can be useful for some to increase their BMR

Clearly, fat only snacking is preferable to other snacking (and I’d add macadamias to the list of natural fat bombs) but I still fall on the side of having real meals and limiting snacking. I would say that snacking is a necessary evil in the first couple of months but once adapted and experienced in achieving optimal macros, it shouldn’t be needed. Just my 2c. We are all n=1.

(Rob) #30

All your proteins sound like the leanest ones you can get (as others have pointed out) so swap them for fattier versions - e.g. pork belly, streaky bacon, skin-on chicken, cooking in bacon fat, tallow, lard, etc. is vastly superior to cooking spray (mostly toxic veg oils), high fat ground beef (not turkey), ribeyes not filets, etc. Also a fathead or variation pizza is vastly better than cauliflower crust which is low carb but also low cal/low fat.

I think you are carrying CICO habits through to keto which will not serve you well. KCKO!

(Alec) #31

Bob
This is really what I was trying to say. Thanks for your 2 cents, they are always worth more than that! :smile:
Cheers
A

(LeeAnn Brooks) #32

Let me ask you something. If I’m sticking to a 16:8 IF, would it be bad to eat a snack if it fell within the eating window? So let’s say I ate first meal at 12:30 and second at 7:00, would a snack before 8:30 be as bad, since it’s within the feeding window?

(Rob) #33

I’m no expert but it probably doesn’t have much of an incremental effect since what you are doing is instead of having a 16 hr fast and then an 8hr one (between meals), you now go 16, 6, 1.5 or some such. It isn’t clear what the original benefit if any of the 8hr “fast” is anyway so breaking it with a snack/meal probably isn’t material but you might be having some minimal impact by introducing insulin after 6.5 hrs rather than 8.

(LeeAnn Brooks) #34

Thanks. Just wondering cuz that’s when the fam tends to have their snacks in my house. It’s more a social thing. You know, cuddle up and watch some TV while having ice cream or pop corn. Not that I would have those choices, but there’s comfort there in sharing that time and ritual.

I suppose I should just break that pattern as well.

(Rob) #35

I would rather be social at the cost of fractionally lower insulin levels… the last thing we want keto to be is anti-social as well as weird and scary!! :stuck_out_tongue_winking_eye:

(LeeAnn Brooks) #36

Well I wouldn’t avoid my family. Just not partake in the snacking part.

(Erin Wilson) #37

We are the same height and same starting weight. I’m down to 155 now and started in October. I agree with other that you probably aren’t eating enough. This is what has worked for me:

  1. Intermittent Fasting—(but, this might be an issue for you if you are nursing)
  2. Eating a LOT more. I recently learned that my BMR is over 2500 calories a day, so if I need to eat a lot to keep up metabolism. I don’t eat every day though. On days I eat I generally have about 2200-3000 calories. If I’m doing OMAD I’ll have generally a 1500-2000 calorie dinner. I only know the calories because I track macros in My Fitness Pal. I don’t eat to hit caloric targets, just macros.
  3. I’ve actually lost more fat than weight, as shown by two DEXA scans. In the 6 weeks between my scans I lost 12lbs of fat at gained 3 lbs of muscle, so my measly 9 lb weight loss as measured by the scale didn’t represent the body recomposition that my body was doing.

Your progress is amazing! If you’ve lost that much weight without being deprived, hungry, and miserable, AND without compromising your muscle mass and metabolism, you’re off to an amazing start.

It’s true that if you give this WOE a chance, for a good amount of time, it will absolutely change your life! It took me a good 4 months to feel great on keto. I’m glad I stuck with it.

(Erin Wilson) #38

Generally, if you are trying to IF keep all of your eating within a short a window has you can. I do 16:8 on some of my eating days and will have lunch, a snack at 4:30ish, then dinner a couple hours later.

Keep snacking within that eating window.

(Rob) #39

I would hope not :grinning: but the eating seems to be part of the experience and it might make your family feel bad that they are scoffing (even taunting you) while you are not? If they won’t be bothered and you can stand it, don’t snack but I can’t believe it is material either way.

(Erin Wilson) #40

Make keto snacks! They are the best.