Doing well but blindly

#1

Howdy, y’all! I love the help and support I see y’all give to other members and I have sat idly by reading the newbies section.

My story: SW 241, CW 220.8, GW Wherever my body wants :joy:

6 weeks in and have become fat adapted with clarity, metallic taste in my mouth, and going longer periods without any hunger whatsoever. That’s the good…

The confusing…I don’t know how much protein and fat I need. I do very light walking a couple times a week for no more than 30 minutes. CarbManger says 91g Protein and 127g fat. The issue I have is getting in that much protein. I get full so fast and most of the time just not interested in food. I strive for protein and plenty of fat with every meal but even then it seems to not be enough.

Thoughts? Criticism? Suggestions?

Thank you!!

(TJ Borden) #2

That’s the right attitude. In my opinion, the apps are really only good for learning and understanding where hidden carbs are when you’re starting out, and for learning what protien volumes look like in meat volumes since it’s common for people starting out to confuse grams of protien with grams of meat.

Beyond that, the apps are generally counter productive because they’re based on calorie goals, and that’s not how keto works.

Stick to the basics:

  • 20 grams or less of carbohydrates
  • moderate protein scaled to lean body mass
  • fat to satiety

The protien goal is a pretty big range and should be your minimum goal. Going over isn’t a problem, at least early on. Plan on 1g of protien per kg of lean body mass. As an estimate, since many of us don’t know what that is, take your high school weight, or a weight when you were lean. I was already 200lbs in the 6th grade, so high school weight doesn’t work for me :joy:

The only goal for fat is satiety, basically when you’re not hungry anymore. Since you’re fat adapted, that satiety usually kicks in pretty fast, and often because you’re finally using stored fat as energy and you don’t need to eat as much. It’s okay to skip meals if you’re not hungry. That’s how a lot of people end up intermittent fasting.

Sounds like you’re doing great so far. KCKO.

#3

Great job on sticking with keto!

(Hyperbole- best thing in the universe!) #4

Sounds like you are doing really well! Lean body mass is your weight with zero fat, so significantly lower than your slim body weight. Using your weight at a time you were slim gets you close, but since you are feeling like protein is hard to get in I suggest looking online for a lean body mass calculator. Of course, the calcuators are also a guess. That should give you a lower minimum to shoot for. But it’s also good to know that most people naturally eat a reasonable amount of protein naturally so some people here don’t worry about the macros. KCKO!

(less is more, more or less) #5

I add: KISS. A similar but different approach is to follow Dr. Westman. Limit your food intake to a specific set of foods. Dr. Westman calls this his “Page 4” No using a food tracking app, don’t worry about macros and all that. I’ve seen so many newcomers derailed by all the noise, and it’s not necessary to get started. Then, once you adapt, you will grow more naturally curious, and there’s plenty of information to be had.

Thinking out loud: there’s two adaptations you’ll soon come to know:

  1. Becoming fat-adapted
  2. Becoming rid of all the bad nutritional advice that spans decades.

Page 4 link: https://healclinics.com/dr-westman-page-4/

FYI: Dr. Westman essentially has picked up where Dr. Atkins left off, or Amy Berger, or Dr. Ken Berry are among the growing cadre of LCHF proponents whom share their knowledge.

(TJ Borden) #6

That’s actually how I did it too. I used the lists from the diet doctor, but for some reason everyone insists on using apps and many get real defensive if you suggest they don’t need it. :joy:.

(back and doublin' down) #7

everyone? LOL

I did use CarbManager for the first four months. It was educational and I was excited to use tools. Starting in August, I ditched the app and started listening to my body. It’s been a journey of learning and I’ve had more success loosing inches while the weight loss has slowed. I suspect the weight loss was going to slow regardless.

Also appreciate the Keep It Simple approach. Eat keto foods, keep a limit on your carbs. Relax ~ tension and stress are, IMHO, a not so secret enemy to the process of the body giving up fat.

#8

I am using CarbManager. I have only been Keto for about 6 weeks and so far so good. I have thought about ditching it,and some days I actually just go off of hunger levels and appreciate listening to my body instead of fulfilling an App recommendation.

#9

Thank you to everyone who has provided solid and sound advice. It’s funny how some people, myself included, try to over complicate a seemingly easy process. I need to embrace this as a lifestyle and KCKO. :+1:

(TJ Borden) #10

Especially if you’re fat adapted (which is possible, if not likely after 6 weeks), that’s exactly what you SHOULD be doing. The app can only guess. Your body knows for sure.

(Nick) #11

You know how when you’re thirsty, you drink. And you don’t have an app that tells you when to drink and when not to drink?

That’s how hunger is supposed to work too. But sadly, the hyperinsulinaemia caused by seedoils and carbage screws up that beautiful system. Now you’re getting it back. Enjoy!

(TJ Borden) #12

Actually…there is an app for that :joy:

But I 100% agree with your point.