Just starting and am confused

newbies
#1

So, I’m just starting on the keto diet. My understanding is that I should eat @
Protein 80g per day
Carb. <30g per day
Fat. 60-120g per day

My first day of 3 meals I ended up w
Protein. 74g
Carb 19g (net)
Fat 92g

Does that seem reasonable to move into keto?

If I want to add more fat, it also adds more protein. Are there any high fat, very to zero low carb and very low to zero protein foods you can recommend.

I saw the simple guide “replace carbs w fat” but I’m concerned about too much protein.

Maybe I’m complicating it but I’m hoping to go at this as effectively as possible.

Summary

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(Carolyn aka stokies) #2

That seems prety reasonable. Fats can be added with some nuts, heqavy whipping cream, avocados, cream cheese, hard cheeses… healthy oils added to proteins… lik emayo, butter etc.

The recipe section offers a lot of ideas too…

(Lazy, Dirty Keto 😝) #3

Yes :+1:t4:

Also yes :+1:t4: but I understand, I think many people think too much into at first. I know I was one of them. @stokiesgoneketo offered some great suggestions above. Don’t overthink it, you’re doing great. KCKO.

(Garry (Canada)) #4

Good stuff…You’re well on your way to success. Those macro’s are great.
As for adding fat, the easiest way is add olive oil or butter to your meals as mentioned.

(Running from stupidity) #5

Also, no need to worry about protein, it’s awesome.

(Carl Keller) #6

Welcome Vic2.

I wouldn’t stress over too much protein, especially when you are just starting out. Protein, along with fat, is important for satiety. It’s a big part of what makes you feel full and keeps you from being hungry a few hours later.

Yes, there’s a lot of literature that warns not to overeat protein and it worried me too but I can tell you from experience, it’s not easy to eat too much protein. On average, I eat 1 gram of protein per 1 gram of fat which works out to 69% calories from fat to 31% calories from protein and I’ve steadily lost 36 pounds over the past 4+ months. On some days this is even 1.5 grams protein to 1 gram of fat.

There’s a big variance for recommended protein by the experts and the right choice for you is the one that grants you satiety and weight loss (if that’s what you want). Some say 1 gram of protein per kg of lean body mass which means a person who weighs 68 kg (150 lbs), this would be about 60-63 grams of protein per day, depending on body composition. Some say you can double this which means for the same 68-kg (150-lb) person above, this would be about 130-140 grams of protein daily.

https://www.dietdoctor.com/low-carb/protein

(KM) #7

Macadamia nuts and olives. Oils and butter. Very fatty meat portions. But without protein its hard.

(Jennibc) #8

Pork Belly! Chicken thighs with skin! Ribeye steak! Wild caught Salmon! Pork shoulder! All delicious ‘fatty’ meats.

(Full Metal KETO AF) #9

Coconut oil is awesome. You can even just eat a spoonful straight from the jar after you acquire a taste for it. I love it now. Turns right off into ketones after a little trip through the liver. I read about a study in India where men who changed nothing in their diet other than adding 2 tablespoons of coconut oil a day lost an average of 2” from their waist size in a year. And that was on the normally carb heavy Indian diet.

(Running from stupidity) #10

That’s the hard bit, though :slight_smile:

(Full Metal KETO AF) #11

Not for me, coconut oil is the most palatable oil straight from the jar in my opinion. After I started cooking with it I also got a feel for the dishes it would taste best in. An absolute fave is baby Bok Choy sautés in coconut oil after a 30 blanching with salt. If I’m feeling it I add a couple of chopped garlic cloves and some white pepper and a dash of magic powder (MSG) purely god like simple dish. Soon I found myself licking the spoon while I cooked, didn’t want to waste that organic cold pressed coconut oil! Sometimes I fry eggs in it, reminds me of my time in Indonesia. I use it making blackened meats and pour the spicy oil from the pan over my meat.