I have doing well with carbs but find that today I went over in fat and protein. I feel like I am going to be packing on the lbs instead if taking them off. Input please.
I am brand new
beccs
(Lazy, Dirty Keto đ)
#2
Just keep your net carbs under 20g a day and eat to satiety. Youâll be fine.
PetaMarie
(squirrel-kissing paper tamer)
#3
Hereâs what I tell everyone to make it simple: Stay under 20 grams of carbs per day, eat when youâre hungry, stop eating when you are full and eat enough at meal time to avoid the need to snack. Drink plenty of fluids, get enough salt so you donât feel crumby. Minimize stress by avoiding daily weighing (do it weekly) and use a measuring tape to determine size progress. Note your non scale victories (better skin, more energy, not hungry all of the time, easier to get out of bed, etc.).
If you want specific help with what youâre eating list a day or two of your diet and we can help you troubleshoot. Keeping a food journal or using an app will help you a lot in the early days!
In the beginning I drank chicken broth when felt a bit off, had a cup of tea with heavy whipping cream when I craved sweets and let myself eat enough to feel full even if it didnât meet number of macros I was told. It will even out and your appetite will change along the way.
Karim_Wassef
(Karim Wassef)
#4
Itâs not about calories - itâs about adapting your body to not use carbs and to use fats instead and reducing your insulin. Carbs have a massive insulin response and insulin is the fat making and storage hormone.
You really âcanâtâ go over in fat - the whole point is to train your body to use fat. Fat has almost no insulin response.
Itâs possible to go over on protein, but it takes A LOT of protein to get an insulin response, especially if itâs with fat.
As long as you keep carbs under 20g, you are fine.
CarlKeller
(Carl Keller)
#5
Hi Phyllis and welcome.
I agree with the previous posters. Macros are not stretch pants and one size does not fit all. One of the greatest lessons we can learn from keto is to trust our hunger and respond appropriately to it. If weight loss is your goal, you wonât lose in a healthy manner if you are constantly hungry.
In my first several weeks, I was exceeding every macro out there except for my carbs but eating the right things slowly corrected the behavior of my hunger. Once I became fat adapted, I was probably eating half the amount of food I was used to eating and it was a bit alarrming⌠but I kept trusting my hunger, I felt great and good things continued to happen on the scale.
The whole process of trusting our hunger is a great leap of faith, but I can tell you that it works if you eat the right things and keep your carbs low.
PaulL
(You've tried everything else; why not try bacon?)
#6
The science behind all this is that too much dietary carbohydrate causes your insulin to rise and your fat cells to store the glucose from the carbohydrate as fat. If you want access to all that stored fat, you have to lower your insulin. Once your insulin is low, your fat cells will be free to release the stored fat to be metabolized.
One of the reasons fat people are always hungry is that insulin blocks the hormonal signal from the fat tissue to the brain that says, âHey, weâve got enough energy on board that we donât need to eat for a while.â This is mediated by the hormone leptin, but a high level of insulin occupies the leptin receptors in the hypothalamus, causing the brain to think we donât have enough energy on board. Once we have been on a well-formulated ketogenic diet (and providing our body with enough calories), our insulin level drops and our leptin starts registering in the hypothalamus again.
Tux
#7
Itâs really amusing to me that in the beginning i thought keto was really complicated, i tracked macros, ate more fat to hit my numbers etc etc etc. This seems to be a common theme with most of the newbies. Then in time, you just listen to your body and it will steer you in the right direction. Everyone talks about weight that sometimes isnât lost but rarely talk about weight that isnât gained. I have some pretty ravenous days where I eat a lot of food and the scale doesnât move as long as Iâm eating keto food.
I got a co-worker of mine to go on Keto and he is a bigger guy. I would ask him if he was fat adapted yet and he would respond âI donât know, how will i know?â My response was, âyou will know.â After a weekend off, he came in and said âwell, iâm fat adapted, i barely ate anything this past weekend.â He actually just did a 24 hour fast by accident the other day.
Phyllis_Pastore
(Phyllis Pastore)
#9
Thank you all for your responses. I am starting over. I have recalculated my macros, and Iâm focusing on eating more good fats, keeping my carbs at 20 and watching the protein. Last night I made carbonara with cream, parm cheese, butter, bacon, an egg and zucchini noodles. Total net carbs 5. It was filling, delicious and a great dish for keeping the protein levels dow and the fat up. SoâŚtoday is day 2. I have reading more, getting keto recipes and keto friendly food in the house. Again, thank you. Iâll be checking in regularly.
andesite
(Andi loves space, bacon and fasting. )
#10
That sounds delicious! What a way to get started on keto!!
Iâm new here too. Welcome!
