Keto beginners help

#1

Im having a rough start. I started 4 weeks ago, and lost 9lbs first week and half. But since then i have platued. I dont exercises or fast because of my work schedule shifts are eradic such as overnights, doubles etc. Im as a pescatarian for 10+yrs. my meals are always the same, breakfast egg white, strawberries, almond butter, lunch wild fish with some green vegetable, and dinner same. I eat nuts and strawberries in between meals as a snack. I could i be doing to start lossing weight again?

#2

Your diet sounds very low fat, low calorie and not really <20g carbs. Do the exact opposite and weight loss will resume

(Troy Anthony) #3

One simple piece of advice would be to eat real eggs in the morning, especially the yoke. The yoke is the nutritional fat part of the egg. I don’t know if it’s hard for you to incorporate fatty meat with your history of pescatarian, but if you can that’s advisable. I don’t think everyone needs to do it the same way so if you do have problem with meat, eat a lot of things like coconut oil, olive oil, avocado and avocado oil, ghee or regular butter as ghee is my preference but expensive. Fat is so high in calories that it’s real simple to add more fat to any meal and get the fat macros up. I think your carbs might be fine but up the fat. For instance, I like a spinach salad with strawberries, feta cheese, and macadamia nuts with olive oil and squeeze of lemon. The majority of calories are fat so the carb load is very low in comparison. Just snacking on fruit without the fat is to be counter productive to fat adapting. Your body needs a reason to start using fat vs sugar for energy

(LeeAnn Brooks) #4

Eat the whole egg. The yokes are where the fat is. Strawberries okay in moderation, but add some more fat with them. Try adding heavy whipping cream or make a coconut whip cream or even dip in marscapone cheese to up the fat levels.
Almond butter can be high in carbs. Use sparingly. I do enjoy a tablespoon now and again, especially on a piece of extra dark chocolate, but I wouldn’t eat daily. Fish is good if it’s a fatty fish like salmon or tuna. Add a sauce or oil to up fat. Nuts again need to pick wisely and/or use sparingly due to added carbs. Macadamia nuts are a good choice.
Snacking is okay in the beginning. You may need it to bridge through to the next meal, but you should be weaning off of snacking. Add more fat to each meal so it takes you to the next without feeling hunger.

#5

Im trying to get a hang of high calorie being lower carb grams. Wouldnt less calories be less grams of carb? If not could u plse explain it.tnxs

nutrition
#6

Oh ok. Tnx for ur advice. Im not a meat or dairy eater, but i can eat the samething everyday im not picky. But let me understand this better, Im suppose to overload more on fat calories. Is that what makes u go into kitosis? Is the an app that could help me count macros?

#7

Thank you for the advice, i really apreciate it. Salmon is my favorite. Im just need to find more meal i could eat that are dairy, and meat free. As well as keto meals. Im definiteld going to start eating eggs with the yoke. Thank u for that suggestion.

#8

How is higher in fat and calories less carb grams?

(Alec) #9

Thailish
My recommendation is to spend some time in these forums watching and reading the discussion and advice given, and also do some searches and read some of the posts. You will start to get the idea of what you need to do, and what’s wrong with your current diet.
Cheers
Alec

(LeeAnn Brooks) #10

You should start reading and learning about macros and learn to read food labels.
There are lots of low and zero carb foods, so upping fat and calories doesn’t have to up your carbs.
Both carbs and protein have 4 calories per gram, but fat has 9 calories per gram. So eating something fat dense will up your calories and fat without effecting the others.

For example the marscapone cheese I suggested with the strawberries. 3 tablespoons of it adds 180 calories, 21g fat and 3g protein. Zerocarbs. That’s 94% fat. I add just a touch of vanilla and a drop of Stevia and mix it up. It’s yummy just eating by the spoon, but would be awesome paired with your strawberries.
Most of the stuff people listed for you are fat dense with little or no carbs and moderate protein.

(Troy Anthony) #11

What will put you in ketosis is restricting carbs. You want you body to stop burning sugar (carbs) as fuel and start using fat. The only way your body will do that is if it is restricted on carbs enough. So I would stay very low on carbs to start, almost try to eat none at all, and replace it with a fat source. There are many great fat sources other then meat and diary, granted it’s more difficult. You don’t need to eat huge amounts, but eat enough calories at least to maintenance. If you don’t track calories, just cut your carbs and eat fat when you are hungry.