Diet critique

(nate) #1

Hi everyone,

I’m new to this and was wondering if this is a pretty sensible diet for keto:

Breakfast - 3 scrambled eggs, 3 pieces turkey bacon

Lunch - 1 medium avocado, 2 cans tuna fish w/ 1 tbsp of mayonaise

Snack - 1 Atkins bar

Dinner - 1 serving ground turkey or hamburger
1 cup broccoli/cauliflower w/ butter parmesan cheese

Snack - 1/4 cup of almonds, serving size of pepper jack cheese.

Any thoughts would be appreciated.

(Jennifer ) #2

Just eyeballing it, wondering how much fat you’re getting. Do you happen to have those numbers? Are you tracking? I’m wondering if you’re getting enough.

(Chris W) #3

Ground turkey is pretty lean, it causes me issues having it in volume more than any other meat(that is me).

Why turkey? regular bacon is better for you.

Dump the atkins bars esp on a regular basis, emergency food maybe some of them are carby.
Hamburger you want 80/20 not sure what a serving is but I eat about 1/4 pound in my macro range.
The rest seems fine, maybe more fat depending upon your macro level.

(Ron) #4

As stated - drop the atkins and change turkey meat to higher fat pork or beef. You can also trade the tuna for fattier sardines or kippers. Snacks are not really recommended as the idea is to keep insulin from spiking as few a times during the day as possible. If you up your fat intake you wont need the snacks anyways.:triumph:

(Rob) #5

It is a very good start. It’s better than I started with - I ate more protein and less fat and was less strict on carbs.

Logging your menu I get 1655kcal, 59% fat 32% protein 10% carb but only 17 net carbs.

So…

  1. Carbs are great (even with Atkins bar - assumed a moderate one)
  2. Not sure of your size. If you are a big guy and/or obese Cals are probably too low. Work out your TDEE here https://tdeecalculator.net - you should aim to eat to your TDEE until you fat adapt - usually 6-8 weeks or when your appetite collapses.
  3. Protein is probably higher than you need, though not at all dangerously.
  4. Fat is a little low - should aim for 70%+. Assuming that you need to add more calories and want to fix the macros to be more keto, the easy way would be to switch to less lean meats - e.g. skin on chicken thighs, fat-on pork or beef steaks, salmon filets, sausages, real bacon, etc. OR add fattier sauces to what you have and/or more mayo in your tuna salad?

As others have said, Atkins bars or any of the processed bars aren’t great but if it’s what gets you through the day, carry on. If it’s just a bit of sweet/chocolate you need, try some 85% dark. It will seem less bitter than you remember. You’ll drop the snacks probably as you fat adapt but keep them while you still need them to avoid hunger/cravings.

Best of luck with your keto journey.

(Jody) #6

be VERY careful, MANY of the Atkins bars have Maltitol … which is worse that sugar in regards to Insulin spikes.

(I know because there are only a couple my wife can eat because of this fact)

(Chris) #7

Skip the atkins bar and substitute beef or pork for the turkey products. Maybe use something other than canned fish, if you’re planning to eat this regularly.

(Dan Dan) #8

Here is a good read :smiley:

Sugar Alcohol Facts

(Brandy Fischbach) #9

I too agree with the fattier meat. It doesn’t look like enough fat to me. Also, if you want to eat a bar, I would opt for Quest bars. They are normally made with Stevia or Erythritol which is way better than Maltitol.

(Garry (Canada)) #10

In addition to the suggestions above, I would swap out the 2 cans of tuna for either a can of Wild Pacific Sockeye Salmon or a large can of Sardines or some type of Herring.
Give the tuna to the neighbors cats…

(Ethan) #11

I’d ditch the Atkins bar. They use maltitol as a sweetener, and this sweetener can have an insulinogenic effect equal to that of sugar.