Help first time Keto Diet

#1

Hi,

I just started doing a keto diet with intermittent fasting, complete beginner. I was wondering if I could get some advice and feedback on my plan. I am a 30 year old male, 5’8 and approximately 155 lbs.

The intermittent fasting eating window will be 8 hours, and my macros will be below:

Calorie Intake: 1876.44
Protein: 149.55
Net Carbs: 28.2
Fats: 124.49

I plan to go to the gym 6 days a week. I heard that in the beginning of a keto diet it is very tough and draining, and you just feel like crap. But I feel fine and I am wondering if I am doing it right. Any help would be great. Thank you

(Eamon) #2

Hi @rambo2225

I’ve just joined this forum too, but have been doing LCHF and Keto for the last 3 or 4 months and lost about 35 lbs so far. I recommend listening to the early episodes of the 2 Keto dudes podcasts, they are the best podcasts I’ve found on the subject and loaded with practical advice.

Best of luck with it!

(Carpe salata!) #3

@rambo2225 macros look good. Maybe bring the carbs down a bit in due course.

@hoverjumper the 2kd podcasts are awesome.

#4

Thank you so much. Yea the carbs a little high, its hard to find a perfect allocation. But its good to know I have a good starting point. Thanks again.

(You've tried everything else; why not try bacon?) #5

Don’t worry about your calorie intake, just eat enough fat to be satiated. Your body will then know it has all the resources it needs and will burn fat. If you restrict calories, the body often reduces its basal metabolic rate and hoards its fat supplies, so that it can get you through the famine.

(jilliangordona) #6

Hello! Your protein is way too high. Your macros reflect an Atkins diet, not keto. Fat should always surpass protein, normally around double fat to protein.

I go to the gym often and lift heavy and only way 40-70 grams of protein

#7

Hi! Thank you for the input. I changed my macros around as follows, but my calories also went down.

Calories: 1766.17
Protein: 97.28
Net carbs: 28.4
Fats: 136.51

The concern I have with the net carbs is the highest carb food on my list is broccoli which has 8.8g of net carbs on 225g of broccoli. I heard broccoli is good on keto but it seems very high on the carbs, am I getting something wrong? Thank you

(jilliangordona) #8

Remember you don’t have to hit all of your macros, the best way to remember is it to always keep your carbs below 28 (many so 20, but I will say 28 since that is what your posted), eat just enough protein to maintain or building muscle, and then eat fat to satiety. If you need like you need more calories, eat more fat! Keep your fat as high as you can in the beginning.

As for broccoli, yes it is fairly high in carbs but still healthy. Just be careful about serving sizes

#9

Hi Jillian,

Thank you so much, I really appreciate it.

Regards,

Ronald

(jilliangordona) #10

Always here to help! Best of luck on this wonderful journey!