Day 6 and I’ve been starving every day

(Rachel) #9

Bless you. I needed that. These people on YouTube telling me not to eat too much protein had my brain scrambled. Dr. Berg and his wretched 10 cups of salad a day. I really like a good salad, but I’m not a cow.

(Carl Keller) #10

Tracking your carbs isn’t a bad idea. This app is pretty easy to use and it has a recipe feature where you plug in all the ingredients and save a customized recipe and it tells you the macros according to serving size. :

(Khara) #11

@CarlKeller ‘s daily food example is really good. It is very similar to what I eat. Too bad we can’t all get together for a potluck. :thinking:

I agree with logging. It can be a huge pain, and quite time consuming. I also use Carb Manager. But, I mostly use it to learn. You can enter in a food just to check the carb content or to see what an appropriate serving size would be. I have plenty of days, most actually, that aren’t fully logged. This needs to be and is meant to be sustainable. Use your tools to learn and then do what you find works. But it will be a learning process and will require some patience both with yourself and with the process.

(Carl Keller) #12

How much protein is probably the most controversial aspect of keto. Even PHDs can’t agree how much is the right amount. Jason Fung says .6 grams per kilo of total body weight for his obese patients. Ben Bikman says 1-2 grams per kilo of total body weight. But one thing I believe all of them can agree on is, if you are constantly hungry, you are not eating enough of something. Now I will say that I’ve noted some anecdotal evidence that reducing protein has helped some people push past stalls but in my experience, I’ve been able to lose weight eating 120-140 grams of protein.

:rofl: Berg has helped a lot of people and a lot of his advice is solid. Eating half an acre of produce a week is not one of them, IMHO.

A Keto Gras type food festival with the whole forum would be awesome. :smiley:

(Rachel) #13

@CarlKeller— FYI for the both of you… I fixed a 6 oz. hamburger patty (15% fat), added cheese and Kerrygold butter, and wolfed it down. I feel better than I have for the past few days.

(Windmill Tilter) #14

@raerain

One of my favorite threads on the forum is linked below. It’s basically a daily snapshot of what folks on the forum are eating that day. When I first started keto I really didn’t know what I should be eating, but a few minutes scrolling through the “What Did You Keto Today” thread and I realized that keto wasn’t just going to be doable, it was going to be enjoyable! I’ve picked up a lot of great keto meal ideas from this thread over the last few months. Fair warning, you’ll want to be on wifi; it’s pic heavy!

(Khara) #15

Super awesome. Glad to hear!

I know I said keep it simple but I’d say one additional big idea that’s important to keep in mind especially early on is electrolytes. As carb eaters our bodies retain water and salts. As fat and protein eaters our bodies flush out water and salts. You’ll find you need more salt. This can show up in the form of headaches and muscle cramps and fatigue. Salt your food plenty, to where it tastes good. In addition to this I also use the keto-aide electrolyte drink that is on this forum. You can search keto-aide and find Brenda’s recipe. It supplements just a bit of salt, magnesium, and potassium.

(Rachel) #16

I am using electrolyte powder a couple times a day, putting Himalayan salt on everything, adding the salt and nutritional yeast to bone broth twice a day, etc. i had Keto Flu symptoms two days ago, but once I started all the salt and electrolytes, things improved greatly.

(Roxanne) #17

Go to dietdoctor.com and sign up up for the two week challenge (it’s free) - it has excellent meal plans for those starting out which really helped us figure out what our meals should look like, and the meals are easy and delicious

(bulkbiker) #18

Dr Berg is like marmite… love him or hate… personally I’m one of the latter…

(Rachel) #19

I’ve done that, but haven’t kept up with the recipes. Life gets in the way, you know?

(Jay Patten) #20

inCollage_20181107_195949957
inCollage_20181107_195949957.jpg1357×1697 2.55 MB

No need to be hungry. These are all examples of homemade Keto foods that I make all the time.

(Cathy) #21

I am not sure why people feel it necessary to track in the way you describe. It seems to me that if you are having problems with weight loss or any number of other things then the ‘diet’ should be pretty simple and as you stated.

  1. count all carbs and keep them below 30g per day
  2. enjoy all the other foods you can eat - eggs, bacon, chicken with the skin, lamb, beef, seafood etc. Eat those things until you feel satisfied.
  3. Add a couple of cups of full sodium broth per day to avoid the loss of electrolytes

Skip the obsessive tracking of macros. Not necessary for most people especially in the beginning. Your job is to learn where carbs are lurking and eliminate them or greatly reduce them.

(Rachel) #22

Gorgeous!

(Rachel) #23

I can do that! What a relief. A stumbling block I have is a loathing for meat fat. I am meticulous about trimming off all fat and I never in my life have knowingly eaten chicken skin. Ick.

(Cranford Coulter) #24

I started in February. I have found it to be the easiest food adjustment I have ever made. I do not count calories. I eyeball protein. I keep net carbs well under 20 per day. I have stabilized my blood pressure and lowered it to the point of eliminating one BP med. I am tapering down one of my migraine prevention meds and then intend to taper off another med. I have lost 12 pounds, put on muscle, lost inches. I would have lost more if I could just get out of the habit of having regular meals. I am never hungry.
I do this mostly on food bank food.
To sum up, Keto is pretty simple: less than 20g carbs/ day, not loads of protein, tasty fat till your full but not stuffed.
Keep Calm & Keto On.

(Cathy) #25

Roasted chicken skin is the best!!! A fatty steak, salmon with the skin on, egg yolks, creamy sauces … all are an important part of a keto diet. Enjoy!!!

(Marianne) #26

Carl, once again, you nailed it. That is a great menu, easy, too.

(Marianne) #27

I also eat similar to Carl. Eggs, meat, salad/veggie. No hunger, no cravings, totally satisfied, not that difficult or time consuming to make, especially if you cook some things ahead and have on hand (chicken thighs, etc.).

You might also try a big, fat, juicy cheeseburger (80%), with a little blue cheese dressing on top, and broccoli with salt and butter. That is one of my faves. So succulent.

One cut of meat my husband and I have discovered is flank steak - wonderful steak with nice fat ratio. I never knew. It may be slightly less expensive than the premium cuts.

Oh, P.S. when I first started (not that long ago), I loved “keto coffee” (bulletproof coffee). That’s all I needed for breakfast and it completely satisfied me for lunch. If not, have an egg and some bacon with it. It sounds gross on paper, but if you actually make it, you may find it completely delicious like I did.

(Marianne) #28

Sorry, I saw this after I posted. Jumped the gun and responded to you before I had finished reading the entire thread. Love cheeseburgers.

This food is so satisfying and completely delicious. So many times after I finish a meal I think, “I can’t believe I can have this!”