Is what I eat right!@-@?

newbies
(Dwi Graha) #1

Hi, I just started ketosis diet 2 days ago. My hight is roughly 5"8 and my current weight is roughly 220 pounds. My stomatch just feel bloated today, I just want to ask is am i doing it right:

Here is my tipical menu, I ate daily:

Breakfast: sausage+asian meatball(150 gram) +Bok Choi(150 gram) sauted with asian seasoning and lots of margarin/butter + 2 fried egg.

Lunch: typically asian meatball soup.the meatball is around(250 gram) with cut cabbage.+1 boiled egv

Dinner:shreded chicken+sauted chicken skin(200 gram together)+either bok choi or cabage(100 gram)+1 fried egg.

I snack typically between morning to dinner(the max I ate is 5 tofu a day)

Drink:either water or ice tea no sugar.

Can you suggest me whether there is something wrong with my typicall menu and if there anything I should I add or omit. Please to met you my fellow and pls advice this noob.

Best regards,

(Jo) #2

Quick reaction:

  1. Margarine is not a good dietary fat, it is highly processed and loaded with omega 6, the fat we already get so much of. Replace with butter, or coconut oil, olive oil etc.
  2. What is in the meatballs? Are they pre-packaged or do you prepare them yourself. if they are prepackaged I’d be concerned about hidden carbs (sugar, flour, binders etc). You seem to be eating quite a bit of it, so it’s worth checking that you are not adding carbs eating this. If you make them, post the ingredients so we can look at them.
  3. Try to reduce the snacking by upping the fat you eat at each proper meal.

If there are no hidden carbs, the bloat may just be your body reacting to a dietary change and will resolve by itself.

(Dwi Graha) #4

Sry. I MISREAD YOUR THIRD POINT. SO MY QUESTION NOW IS , IS EGG GOOD TO UP THE FAT

(Jo) #5

No, eggs are too high protein - let me qualify that: you can have eggs, but you have to watch that your protein is not getting too high. Have you calculated and set your macros? Make sure you don’t exceed your protein macro.

High fatty meat cuts are a better option, chicken thighs rather then breast. Full fat sausages. Avocado. Creamy non starchy sauces. Add butter to everything. Add fatty cheese.

A good source for ideas is the recipe section of this forum, or www.dietdoctor.com that has tons of low carb meal ideas.

I think you’re on the right track. Just make sure those meatballs have no added sugars or starches in them.

(Dwi Graha) #6

Thank you, I will try to switch some of my ingridient based on your recommendation. Another question, i heard during adaptation phase of ketogenic lifestyle, your stomach will imflamate due to bacteria adjusment.Is it True? IF true, can you recommend me some ingridient I should in corporate to the diet?

Also: is carrot a no go?

(Jo) #7

No carrots, unless in very small quantities, but I wouldn’t do it before about 2 months into this way of eating. Anything that grows under the ground is too starchy and off limits.

I don’t know about your other question. Maybe someone else will be able to answer that.

(LeeAnn Brooks) #8

I disagree about the eggs. Fried in fat, they are almost the perfect macro at about 70/28/2.
Even hard boiled your 64/34/3. Add a little fat with that like cheese or oil and you can eat eggs to your hearts content.

Did I read you ate tofu, or was that some sort of mistype? Stay away from tofu. You don’t want soy in your diet.

And like mentioned above, stay away from the fake butters in any form. Go pure butter all the way. Kerrigold is awesome.

#9

Why?

I mean, I know that most of bean product is GMO, but why does it make it not suitable for keto then?

And if that is the case, then what is a good source of protein for vegan keto, then?

Those who cannot take in egg also.

(Jo) #10

i do not think there is anything wrong with tofu. here’s a link to a site that deals with vegetarian KETO.

Many women will not eat soy because of the effect it has on estrogen, but that’s very specific. i just hate the texture of Tofu so I will not touch the stuff with a 10 ft pole, lol.

(Kaiden) #11

Perhaps replace the chicken with pork?
The eggs are good. I eat six or more eggs a day (but I don’t eat every day).
You may wish to add extra oils to your food. My favorite is unrefined green avocado oil. It seems to have a nootropic (brain-boosting) effect. I’m not sure if it’s from the fat or from the polyphenols, but it’s yummy.

(TJ Borden) #12

I agree with both @fiddlebanshee and @Anniegirl9 on the eggs (even though they seem to disagree). Eggs are GREAT, but if you’re just trying to up fat without getting much more protein, try just using the yokes. That’s where all the fat and other goodies are…is…are… (one of the two).

There’s still protein in the yoke, but you’re ditching over half of the eggs protein by skipping the white.

(LeeAnn Brooks) #13

Sorry, didn’t catch that you were vegan.

Typically it’s not the best choice for Keto. It’s a high protein, low fat food, moderate carb food. Pretty much the opposite of what you want on Keto. It’s certainly possible to eat it and stay within your macros, by why would you want to fill up on tofu? You will have to eat a ton of fat elsewhere to make up for it, and you may not have room because of the tofu. That’s why I would advise most to stay away from it, but your choices are more limited, so I retract my ban. Just know that your going to have to up the fat elsewhere.

#14

Err… Sorry, I didn’t make myself clear.

I am not vegan, actually. I am just asking on behalf of Vegan.

Or I should say, I am actually curious.

But, I think I get it.

my standpoint is to just eliminate carb as much as possible. Protein and fat? don’t care about the amount first. Just eliminate one group and take in the other two without worrying too much about the details.

(LeeAnn Brooks) #15

You don’t want to go crazy in the protein either. Too much will basically end up stores as fat on the body.
The magic equation is 75%F, 20%P, 5%C.

Depending on how active one is, it’s okay to go higher on protein, but I wouldn’t go more than 30%.