Feedback on Typical Meals

newbies
food
#1

Breakfast
Coffee with Trader Joe’s coconut cream
Yogurt + berries
OR
Eggs, onion, spinach, cheese, bacon/sausage/ham

Lunch
Salad: cucumber, avocado, tomato, onion, apple cider vinegar, olive oil, meat, cheese, nuts

Dinner
Protein + vegetable: asparagus, broccoli, mushrooms, greens, cauliflower rice

Dessert
Yogurt + berries

Snack
Nuts
Cottage cheese
Salami + cheese

Alcohol (occasionally)
Wine
Liquor on the rocks or with soda water

I am limiting carbs well but I am curious if I am not getting enough fat and too much protein.

(Empress of the Unexpected) #2

I would do heavy whipping cream with the berries. The yoghurt and cottage cheese have too many carbs. Also, the nuts and berries really add up. Have you been tracking your carbs?

(Empress of the Unexpected) #3

a half cup each of cottage cheese, yoghurt, and berries plus a tablespoon of nuts is 11 carbs. How much of each are you eating?

(Empress of the Unexpected) #4

try using a tracker such as chronometer to input your daily meals. It will calculate your fat, protein and carbs for a ketogenic diet. Let us know how it goes. A lot depends on your height, weight, etc.

#5

Thanks for the tips. Eggs for breakfast everyday makes me a little nauseous so I go for yogurt and berries (a small amount) sometimes. Or I just drink coffee until lunch.
I don’t eat cottage cheese much, usually after lifting weights a couple times a week.
Maybe I need to be more careful about counting, but I am just starting with eliminating the obvious added sugar, dessert, flour, pop, pasta, bread, beer etc. I’ve lost at least 10 lbs. so far. 250>240 6’3"

(Carly Lyczba) #6

10 pounds is great progress. My Fitness Pal is a great resource just to keep an eye on and track macros for a while. The longer you’re in ketosis the less you should want to snack as our keto snacks are quite calorific.

#7

It’s kind of hard to conceptualize what a serving of fat is. How much olive oil and cream should I be eating? It’s also kind of hard to know if I’m eating too much protein. Carbs are fairly easy to eliminate as long as they don’t sneak in or I don’t have will power.

(Empress of the Unexpected) #8

I go by the serving sizes listed on the containers, and the fats do add up. I put one or two tablespoons of olive oil on my salads and a pat or two of butter on veggies. I was going overboard with cream and nuts and once I put the brake on those I got down to my maintenance weight. But everyone is different.

(Carly Lyczba) #9

Yeah I know how you feel. So I keep it relatively simple by just measuring out tablespoons of fat. I weigh cream as well as nuts because it’s so easy for it all to add up. I’m trying to mix my macros up at the moment by lowering my protein as well as having more feast days with some fasting thrown in. We are our own experiments I guess :blush: