I'm hungry and I need help!

keto
newbies
(Adriana Ro) #1

Hi! :slight_smile:
I’ve started Keto on January 7 2019 and I don’t weight myself so I’m not sure that I lost any weight. My clothes don’t Fit any looser though and I am a bit frustrated. The thing is: In order to loose weight more quickly, I’ve always counted total carbs instead of net carbs. At The beginning I was feeling satiated after the meals so everything was great but it’s been a while since I didn’t feel satiated anymore after a meal, which makes IF impossibile, cos I’m always hungry and I snack a lot. In order to eat more and feel more satiated I wanted to switch to net carbs. Wouldn’t doing that lead to weight Gain?

Sorry for my awful English. Hope you guys can help me

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These are a few examples of what I eat in a day. P.s. pizza is actually cauliflower pizza

Edit.

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Look at the amount of fat I ate today! :muscle: And guess who is going to eat a lot of homemade pork rinds with sour cream tomorrow!

(Cindy) #2

Don’t use carbs to feel satiated. Use fat and protein for that. You don’t need to be hungry on keto, but you should try your best to limit snacks.

Whether or not you can increase total carbs and not gain weight depends on your metabolism and how sensitive to carbs you are. But before you do that, I’d suggest you try more fat (and maybe more protein), first.

If you list what you normally eat in a day, people here can help you tweak things a bit.

(Full Metal KETO AF) #3

The carbs are fine either way, total or net, but fat keeps you satisfied for time between meals. Try eating a bigger meal with adequate fat and start skipping snacks as soon as you can. Try TMAD with hearty protein/fat oriented meals.

(Adriana Ro) #4

All the carbs I eat come from veggies, like broccoli but I cant eat the amount of veggies that i want because of carbs. I do eat protein, sometimes even 10-20g more than I should and I know that too much protein can Kick you out of ketosis so I really dont know what to do

#5

Give us an idea what you eat during the day.

(Adriana Ro) #6

Done! :slight_smile:

(Cindy) #7

I see very little added fat. I would up my fat intake before I’d eat more carbs. I understand that you want to eat the veg, but you don’t need vegetables to be healthy. Perhaps you could try, for a few days, eating fewer veg and more fat…see how you feel.

(Adriana Ro) #8

That seems a bit complicated… Do you have any tips on how to eat more fat? Maybe fatbombs? I would avoid nuts though, cos I eat too much of them.

(PSackmann) #9

When you make chicken breast, eat the skin too. Better yet, make thighs and eat the fat and skin. Add butter or olive oil to your vegetables, even a teaspoon per meal will make a difference. Cook your eggs in butter. A little bit added to your normal meals will go a long way.

(Robert C) #10

Here are some ideas:

  • Pizza and chocolate should instead be a Ribeye seared in butter (i.e. skip anything that is not a whole food)
  • Go down to one vegetable per day (other than vegetables used in small amounts for seasoning)
  • Cook (scramble) your eggs in a generous amount of a healthy fat and add sour cream and spice (if you tolerate dairy)
  • Grana padano is kind of a low fat cheese (cheddar and blue cheese are better)
  • Chicken breast skin removed should be chicken thighs with skin
(PSackmann) #11

Skip the fat bombs, if you really want to add some fat, take a pat of butter and sprinkle with salt. Tastes much better than it sounds, gets some extra fat and sodium as well.

(Cindy) #12

It’s really not complicated. You’ve already gotten some good answers…it just means adding more fat to your meals in the form of butter, olive oil, maybe some olives, HWC and cream cheese to make a sauce for your veg, eating fattier cuts of meat, eating a piece of bacon instead of chocolate.

Even if you really need to snack, make it something like a slice of salami and cheese…so you’re getting fat and protein instead of carbs.

(Full Metal KETO AF) #13

It looks to me that you’re tracking total carbs vs. net, am I correct? If you want more veggies track net carbs. More veggies = more butter!

I also noticed your caloric intake is very low everyday. You’re definitely not getting near your fat macro. Try fattier meats, cheese, sour cream, more butter and healthy oils. Maybe a couple more strips of bacon (there’s always room for more bacon!). Make a pan sauce with fats in the pan leftover from cooking meat with some heavy cream, or cook some mushrooms in it and they will soak up the extra fat. I’m not sure why so many people have problems getting fat up, I have to be careful not to go way over. I disagree with @RobC about the pizza, it looks like it fit into your macros just fine. Maybe you could have loaded more sausage, pepperoni or cheese on it and you would have hit your fat requirements. Use your app to creatively add some foods that get you closer to your caloric and fat needs for the day. You’ll get there. :cowboy_hat_face:

(Robert C) #14

The reason I (above) suggested going down to 1 vegetable a day was so that your vegetables would not mess up your satiety signaling.

The usual diet practices of loading up on vegetables, drink a big glass of water 20 minutes before you eat etc. are probably best avoided on Keto. You want to eat Keto whole foods at a moderate pace until you hit satiety and then stop. Loading up on too many vegetables might leave you hungry in a couple of hours - your meals should be focused on handling hunger for 5 plus hours to avoid snacking.

(Robert C) #15

My point on the pizza was to replace something manufactured with a whole food.

If the pizza is home made - great!

If the pizza claims to be Keto and is hyper-palatable, from a box that has been sitting in a freezer for weeks, is accompanied by preservatives and will help to perpetuate eating fake foods - not so great.

#16

Keto pizza is great, at least if home made. I’m going to make some tomorrow. That will be a serious lot of fatty cheese… And two slices is enough to be satiated.

When I’m doing keto right, which means eating enough fat, it’s more often difficult to get hungry between lunch and dinner rather than the opposite. If I don’t get enough fat, and suffer hunger or lack of satiety for it, I’ll drink unsweetened almond milk with cream or microwave some cheese.

(Adriana Ro) #17

Wouldn’t I eat too many proteins that way? I alredy eat like 20g of protein more than I should

(Hyperbole- best thing in the universe!) #18

Don’t worry about protein. Most people naturally eat the right amount of protein without tracking. It is only carbs that we can comfortably overeat. There used to be a theory that excess protein would be turned into glucose, but the current thought on this is that your body only does that when it needs more glucose. It doesn’t do it just because you ate “too much” protein.

Macros are a guide, they aren’t law. With protein in particular, if you have quite a lot one day, you will probably just not feel like having too much the next day. The macros stated by Phinney and Volek were never meant to be a prescription. They were a description of what we naturally eat when we keep carbs low and eat to satiety.

If you are eating 20 grams of carbs, enough protein to care for your muscles, and fat to keep you give you energy, you are doing fine. Don’t overcomplicate it.

I recommend Amy Berger’s videos on YouTube. As she says, “Keto without the crazy.”

#19

You eat 8-900 calories a day and wonder why you are hungry? You are starving yourself.
Try double the fat. Eat until you are satisfied for some weeks /months.
If you have been eating this way from the beginning, you are probably not fatadapted. Do not be afraid of fat. First you have to be fatadapted, then you can eat less.
Do you have much to lose?

(mole person) #20

This is correct. You really are eating far too little and that will make long term weight losses harder as your body will set in to defend and protect its fat rather than consuming it. Add as much fat as you need at your MEALS (don’t snack) to be full enough that you aren’t hungry until your next meal time.

Although this is often repeated on this forum it’s not correct. To become fat adapted you only need one thing and that’s to be metabolizing fat regularly for energy. At less than 20 total carbs and moderate protein she won’t be getting much energy from other sources and will be tapping fats. The problem is that her body is also likely defending against using it too quickly because it thinks it’s starving.