Hello, thank you all for the information. I will try to work on not worrying tooo much about the calories and I’m not necessarily trying to, that just seems to be what I end up eating.
I really appreciate the responses. I didn’t have time to get on here yesterday and it was awesome to log on just now and see how awesome you all are, thank you!
Well what I eat depends on the day but I will just give you a couple examples from the last few days.
Today I we are going to be at the range for half the day so I know that I’m not going to be eating till way later today so I had a huge breakfast with my coffee. I added a third TBSP mct oil and some cream and cinnamon to my coffee. I had 3 medium scrambled eggs, 1 brazil nut, a couple pecans, some sauted spinach and some bacon ends.
Yesterday was:
Breakfast -
12 oz coffee w/ 2 tbsp heavy whipping cream, cinnamon, and 1 tbsp mct oil
1 serving pecans
2 slices roast beef rolled up with some organic spring mix.
Lunch -
8oz. Protein shake (with vegan protein powder)
1 babybel mini cheese
Dinner -
Flatbread sandwich wrap (low carb flatbread…only 4 net carbs)
^ pastrami, spring mix, olive slices, 1 cheese slice, avocado and mustard
Sliced cucumbers
Day Before yesterday was
Breakfast:
Black Coffee w/ almond milk
1 brazil nut
1 serving pecans
79oz sliced deli pastrami
fiber supplement
Lunch:
Mini babybel cheese
Protein Drink
Dinner:
4.5oz salmon
Sauted spinach sprinkled w/ hemp hearts
Grilled Asparagus topped w/ garlic and herb marscapone cheese
Snacks:
1 string cheese
Day Before that
Breakfast
12oz black coffee
1 brazil nut
2 hard boiled eggs
a few raw walnuts
Lunch
Protein drink
Dinner
A huge salad w/ chicken breast, olives, avocado, 1 piece bacon chopped, hemp seeds, sunflower nuts and organic spring mix w/ avocado cilantro dressing.
Snacks
1 square 89% dark chocolate (2 net carbs)
And no, I have not eating any frozen atkins foods, or any frozen foods. The only atkins products I have are the atkins shakes.
Hi there, and welcome. I think many of us over ate when we first started keto. when you first start out and you’re still a sugar burner, haven’t lost the cravings yet, and are still physically and emotionally trying to replace the carbs that your sugar-burning body still wants with keto foods. This is okay to do, because it will help you stick with the program. The lack of hunger comes after you go through withdrawal from carbs. I don’t count calories, but when I started my calories were way over the ones that you listed. If I restricted myself that much, I would have fallen off the wagon. Also, make sure you’re getting enough salt. It helps with energy, headaches,and other carb flu symptoms. And also along with salt, you may need magnesium calcium and potassium if you get leg cramps at night.
No I have not been to a doctor to get anything checked since I don’t have health insurance. I am almost certain that I have adrenal issues based on the weeks of research I have done but I don’t know that for sure. I did have high blood pressure at one point when I had to go to the doctor but the last time I went to one they said it was good (I had been working on it by eating low sodium).My mother who is doing this diet (way of life) keeps telling me over and over that I need to stop worrying about sodium and eat more salt but that is harder to me than worrying about fat, considering that I am cooking for my fiance as well who is a bit older than me and on blood pressure and cholesterol meds… I get a little worried about all the meats and sodium content. He is super supportive of me and although eats more carbs (less than 80 a day now) he still eats what I cook and doesn’t complain about it. He is going to the doctor soon and going to get some blood work done so I will be curious to see what his results are.
I am extremely determined to stick with this, which has made me proud of myself because I actually haven’t had any cravings for carbs. I have a ton of them in my house because my fiance and haven’t felt the need to eat them. That right there is an accomplishment for me. And the keto flu … there was one day that I felt like I was so light headed I was going to pass out but other than that I have been feeling so much better than I was. I have a magnesium powder supplement that I was going to start taking again and I may just got get some potassium supplement as well. I will work on not caring so much about the calories. Thank you for the response 
It is EXTREMELY important to eat enough sodium on the ketogenic diet. Keto is very diuretic and sodium will be flushed out constantly. It would be very difficult to eat too much salt. I was hypertensive as well when I started keto (I had high blood pressure), now I am not and take no medication.
You can NOT be on a ketogenic diet with a low sodium intake. Not possible.
Learn more about sodium and the ketogenic diet! I’ll go get a few links for you.
Also get the book " The Art and Science of Low Carbohydrate Living " by Phinney and Volek
The meals you listed look like maybe not enough fat at lunch. I agree with the person who suggested eliminating the shake and eating real food with fat. I pack my lunch and usually have hard boiled eggs, cheese and/or summer sausage or left over meat from supper. More fat at lunch would help with hunger later.
Here is Phinney and Volek’s blog:
http://www.artandscienceoflowcarb.com
Here’s another blog by Dr. Jason Fung
https://intensivedietarymanagement.com
I am a little curious about the low carb flat bread wrap? Is it homemade or store bought? A lot of the store bought low carb bread replacements, even though the nutrition info looks great, can be not great on keto. They’ll still have non keto ingredients like wheat germ or gluten, tapioca flour, even rice.
I hope you don’t feel like I’m being nit picky, I just really want you to succeed and I know from experience a lot of things marketed toward low carb dieters can mess with ketosis. Your days example actually looks really good for keto!
i was disappointed when looking for more of their work online and seeing only 2 posts on their blog from 2013…thought maybe there was a newer blog but haven’t found it
DO they have a new one???
Still good info. Their books everyone refers to (The Art and Science of Low Carbohydrate Living and The Art and Science of Low Carbohydrate Performance) were written in 2012 and 2013.)
This guy makes it sound easy…we about had to club him over the head in the beginning to be a believer…
I know what you mean about not being good to your body. I have yo-yo dieted for years. I am a binge eater and a carb addict. I would go an entire day doing very good calorie wise on a diet (whatever the new diet of the year was, I had purchase every book written) and then at night I would use my calories for a little taste of something I craved and before I knew it I had eaten the entire thing of oreos then was on to a pizza and more. Then I would lie awake at night feeling guilty and tell myself “tomorrow you can do it, tomorrow you are going to exercise and diet right” and the cycle would start all over. As soon as I had anything carb or sugar in my mouth all bets were off and I couldn’t stop. Sometimes I would eat so much I would make myself throw up out of guilt as well. I’m embarrassed by it and ashamed and am sure I have screwed my metabolism up beyond belief.
Prior to starting keto I was feeling bloated all the time, I would have a small breakfast, maybe no lunch and a normal dinner. I haven’t been having any binges for a long time yet gained about 40 pounds in 7 months. Just from eating like a “normal” person. I would have to sleep in the chair at night because my food was just sitting there, the reflux was so bad I couldn’t take it, I couldn’t breathe and at times looked 9 months pregnant. My digestive system was messed up, no regularity (if you catch my drift). I saw my PCP and asked about gluten problems. Blood test was normal, nope you aren’t allergic to gluten they say. So I started just avoiding gluten first and noticed I could sleep lying down and wasn’t bloated. Then I thought, I need to lose this weight once and for all and previously the only diet that worked for me was Atkins because the others allowed me to have a taste of the things that set me off. I found ketogenic and bulletproof and started on that journey. I really have noticed a difference in my system. I’ve lost 20 pounds but look thinner that that. I am never bloated but am having a hard time figuring out when my fasting time should be. I think I can do this and love the before and after pictures on here. I want to post mine eventually and am thankful for all the support people give
It’s actually very dangerous to be low sodium and be on a ketogenic diet. I had borderline high blood pressure when I went keto. Now I use lots of salt. I even add it to my refillable water bottle with some powdered magnesium. And my blood pressure is normal. What I would recommend, since you’re not going to a doctor, is to get an inexpensive home blood pressure machine and monitor your blood pressure daily. Without enough salt, you will be dehydrated. If you’re dehydrated, your blood pressure will be higher.
You guys really are great, thanks a ton for the links and suggestions, really really thank you. Im going to stop freaking out too much about everything. I have got a lot of reading to do tonight
They are store bought and do have some wheat ingredients. And nit picky is totally fine I mainly bought them for my fiance because I figured the 4 net carbs would be better than the 44 he was eating with his sandwiches at lunch. I honestly just didnt feel like cooking last night… I had a long crappy day at work and that was an easy dinner. Im going do some reading on insulin tonight because I dont know much about it. Thanks a bunch!