Day 2 ***trouble dividing macros throughout the day****

(Jenn C) #1

Hi everyone. Today is my day 2. (To be completely honest -~ yesterday I was just winging it). Despite all I’ve read, I’m still unsure on how to divide my macros into either 3 meals or 2 meals 2 snacks. I know I need a recipe book (looking for good advice there too).
Look at me -needy and all about me, me, me :wink:
I’d love to hear others successes and learn from others mis-steps.
I am currently on limited exercise, as I need another spinal surgery next month. I look at my fitness pal data and can see when my back finally gave up, since I finally gave up on my eating habits too.
So, I’m looking for like minded (maybe not as confused as I am) people who are relatively new and can share tips and pointers.
Thanks all!!!
Jacie

(Chris W) #2

At first follow what you considered normal for meal spacing. If you ate 3 sqaures then follow that pattern. The biggest shift you should worry about right now is dropping the carbs below 20g. Next you should concern yourself on water, you will need to up that if you were a standard carb burner, third increase your fat to make yourself full.

What worked for me for the first month or so I found a few foods most of which I had already, developed a simple spread sheet and did the math after my first meal in the morning to determine the other two. For me this was eggs, bacon, sausage, cheese, HWC, and guacamola to name a few.

It took me about a week to really start to see changes, but that depends upon a number of things that you may or may not have issues with. I also could not exercise for the first 4 weeks of this WOE, I started in late oct and on NOV 1 I had my first measurement confirmed of ketosis. At the point I started to exercise I had already lost 22 pounds. I also suffered through the actual flu, had made several early mistakes in eating and had one planned holiday which took a week to recover from. I am currently at 52 pounds of loss, I am not aiming for a amount of pounds but I targeting a certain body fat percentage. For women this tends to be a slower process at first but you can make it up on the back end were I have slowed way down.

(Chris W) #3

Also I used https://www.ruled.me/ for a lot of knowledge before I found this place. Good reciepes and that is the calculator I use and it worked for me.

Also do get too caught up in the macros, they are guides, carbs is the most important not to hit, fat should be a goal or until you are full. Protein may or may not work well, but one thing I had to adjust to was not eating so much lean meat at first. I take about 1/3 to 2/3 of my fat in now just in meats, fatty cuts like bacon, sausages etc. Also be aware that fat reaction time is slower in your gut so you may not feel full right of way. This caused a major disaster for me on day 2, too much animal fat, too much coconut oil, too much EVO in a short period. A lot is going to happen in the next couple weeks give it some time and stick to the macros as best you can.

(Karen) #4

@Dan_Dan has a simple food menu that you use and don’t worry about, just eat it 3 times

K

(Dan Dan) #5

I know the general macros and calories of the servings of all my favorite keto foods so its easy to meal plan.

12 to 16 ounces of fatty meat (800 to 1100 kcals)
12 to 16 ounces of mixed low carb frozen veggies (200 to 300 kcals 10 to 15 net carbs)
Cook or topped with your favorite fat (a spoon of butter, 1 oz of cheese, 1/4 cup of sour cream or cheese sauce are about 100 kcals each)
1 square dark chocolate or sugar free pudding or 1 mini favorite candy (25 to 70 kcals 4 to 6 net carbs each)

1500 to 2200 kcals 20 to 30 net carbs

If more than one meal just divide by number of meals.

This is an example of OMAD divided up, yes I have breakfast, lunch and dinner in one meal and it takes 2 to 3 hours to eat :stuck_out_tongue_winking_eye:

Breakfast

2 Eggs over easy with Butter
3 Strips of Bacon
300 kcal 1 net carb

Lunch

6 oz. Chicken thigh with skin with Butter
6oz veggies with Butter/Fat
1 square dark chocolate or 1 mini favorite candy

750 kcals 10 net carbs

Dinner

1/2 Pound Fatty Steak with Butter/Fat
10oz veggies with Butter/Fat
1 square dark chocolate or 1 mini favorite candy
1 sugar free pudding cup

1050 kcals 19 net carbs

Total 2100 kcals 30 net carbs

The key is to Know you and know your food.

If I OMAD my feast is 2000 kcals no exercise and 2500 kcals with exercise (50 net carbs I will stay in ketosis)

If Every Other Day or 3 to 4 day fasts my feast is 3000 to 3500 kcals. (75 net carbs I will stay in ketosis)

“May the Force (fat adaption) be with you”

IF/EF Keto WOE is Self-Discovery :wink:

Good luck and much success in your journey in IF/EF Keto WOE :grin: