Ideal day of eating

(Shromona Das) #1

One of the worst things of being in a small town in India is that you never know where to find things which you must eat:
Beef, pork, turkey, avocados, MCT oil, berries or shirataki noodles. I don’t even get coconut flour! I grind my own almonds. No coconut flakes either. MCT oils are only available on Amazon and I’m sorry, I won’t buy them. These are such expensive tablets! They aren’t even oil as such but capsules!
So what would an ideal day of eating look like?
Please help.
Also, how much whey protein should I be consuming if at all?

(Wenchie) #2

I live in a small town as well and I would not be able to get things without online shopping. If you don’t want to support Amazon find other providers on the net… they sell! i buy noodles and Xylitol online and as well grind my own almonds. It works fine…

I never used MCT oil to be honest but went with good coconut oil.

For the meat- find a butcher… even if its a once a week shopping in another town. Thats at least what we do

(Shromona Das) #3

Yes, I’m doing cold pressed coconut oil… The problem with Indian Amazon is that half the things which are imported are too pricey. I do get my coconut oil from Amazon.

I get fish and chicken and occasionally mutton.

(Wenchie) #4

I hear you :pensive: I am always a bit jealous on people who can just go places and get their Keto shopping done :grimacing:

(Shromona Das) #5

I know!..

But seriously, I have no clue if what I’m eating is even in the right amount

(Wenchie) #6

Well its not that complicated really…

Eat when you hungry! Thats the basic rule

Try to stay below 20g of carbs, protein in moderation and get satiated from fat…

You can try „my fitness pal“ to track what you eat. Set it to 5% carbs, 15% protein and 80% fat

#7

I don’t eat most of the items on your list. And none of them are necessary for a ketogenic diet. If something is hard to get, there’s almost always a suitable substitute.

Protein can come from whatever animal sources are readily available in your country. Wild game is a great too.

If berries aren’t available, don’t worry about fruit, it’s not essential. I love avocados, so I feel for you there. I don’t use shirataki noodles or coconut flour. They’re fine, but they’re not essential.

Try to get most of your nutrition from whole foods, whey protein, MCT oil, etc. are poor substitutes for real food.

Lastly, if your objective is to be in ketosis, intermittent fasting can be a helpful tool because it achieves the same effect with more imperfect diets.

(Ken) #8

All you really need is a variety of meats, fish, and poultry, ghee, and almonds. Throw in some non starchy veggies and greens and you’re well into the keto lifestyle.

Lot’s of those other things like whey protein, mct oil, etc are nice to have, but not required. If you can get olives and avocados it’s great, but if not no big deal.

(Shromona Das) #9

I usually eat a small snack around 11, then have my lunch at 2-2.30 and have another small snack if I’m hungry between 5-6 PM.

Yes, I do eat a lot of ghee and butter. I don’t get MCT oils so I take virgin coconut oil in stead.

It’s just that I’m feeling unwell since I deviated from keto. And I still feel unwell, even after I’ve been eating clean. Should I also start doing ACV?

(Ken) #10

Without you posting a typical day’s food, it’s hard to tell. What are your goals? Are you overweight and trying to lose excess fat?

Basically, you should aim for two thirds meat/protein to one third fat, by weight. Have a serving or two of non starchy veggies per day, with butter/ghee on them. If fat loss is your goal, adjust your food intake to make sure you’re hungry by the time you eat. If in doubt, eat more fat. Feeling unwell initially is not uncommon, as it’s often due to withdrawl, and is a part of the adaptation process.

(Shromona Das) #11

I need to lose the last five KGS.

I usually have lemon water in the morning, and my 11 am snack is usually a cube of cheese, some nuts or maybe a piece of left over whey protein bread with a little butter.

I have lunch at 2-2.30 comprising of two eggs, a little mushroom/fish, occasionally a piece of chicken heart or organ meat, a little cream cheese, some leafy greens and needles to say that I cook everything in ghee or butter. I also have a cube or two butter on the side.

(Ken) #12

Ah, if you’re down to the last few kgs you’ll need to be a little stricter. Consider OMAD. Make sure you’re actually very hungry by the time you eat. In fact, being hungry for a couple of hours before you eat is even better. You also might consider a 48hr fast or longer if that doesn’t work, of if you have loose skin.

(Shromona Das) #13

I used to do OMAD before I went off to the holiday spin and kicked myself out if ketosis for a long time. Getting back to it has become so hard now.

I’ll try the 48 hours fast though.