Keto noob

#1

I’m new here and to this whole Keto thing.
I’ve decided to start on this diet after my friend has I guess inspired me, she lost 15 kg in about 3 months. I just don’t trust that I know enough. I’m freaking out about how much carbs is ok per day and how much is too little or too much fat per day for weight loss? I am 26. 163 cm tall and 75 kilos. I’ve recently joined the gym and plan to attend everyday and stay 1 hour there + spinning (cycle class) which is 4 days a week and they are 45 Min sessions. Can anybody help me in figuring out how much protein, fat and carbs I must eat a day to achieve weight loss. So far what I’m having is the following :

Breakfast
Shredded Cheese, spinach and onion omelette and 3 pieces of bacon (fried With butter) and 1 cup of green tea.

Lunch - tuna salad (mayonnaise, onion) and half an avocado.

Dinner - chicken breast (coated with extra olive oil, garlic, soy sauce, pepper and sea salt) Cooked in the oven. Cauliflower rice seasoned with sea salt and pepper, heated in oven. 5 Brussels sprouts coated in extra olive oil cooked in oven. And mayonnaise for taste. I’m only drinking water and green tea.

I’m freaking out that I’m eating too much fat but then also freaking out I’m not eating enough to see turn my body into a fat burning machine but enough to just put on weight.

If anyone could help me that would be great!

(Raj Seth) #2

Seems you’re not eating enough. Keep carbs under 20gm, some protein and all of your energy from fat. Eat fatty foods to satiety. Don’t count calories. Your body will let you know what it needs. With your vigorous exercise schedule, you need a ton of energy

(Mike W.) #3

Do you regularly go the gym now? Personally I would wait until you’re fat adapted to start working out but that’s me. It’s gonna be a struggle.

#4

My carb intake is deff under that. However I’m having a hard time eating more. I’ve been programed to think fat isn’t good so I’m afraid I’m going to eat too much fat :confused: is there such thing as ‘bad’ fats to eat?

#5

No I’m starting tomorrow. I’ve already joined and paying so much so might as well go.

(mole person) #6

You don’t need to force yourself. Just make sure you are eating well to satiety and when you do have a meal, make sure that you eat enough that you are well satisfied until your next meal time.

This way of eating leads to weight loss through extended periods of lowered insulin, so you want to try not to snack but you shouldn’t be ravenously hungry between meals either. You do this by eating protein and fats. Eventually you may find that you don’t even need breakfast, but wait until your hunger signals change before dropping any meals. That long period of low insulin from dinner until lunch the next day will have your body going to it’s own fats for the fuel it needs.

As others have said, you don’t need to knock yourself out with exercise early on. For the first month or so, exercise will be harder while you are getting fat adapted and although exercise is very healthy for many reasons, it really helps very little with weight loss.

Are you tracking? If not watch out for the onions, they have more carbohydrates then many people think. But really, consider tracking at least at the beginning. It helps immensely to figure out how you are really doing on your carbs and protein. You really want to try to hit your protein target and you also really want to keep your carbs as low as possible (at least to start).

And don’t worry about the fats. Fats don’t make you fat in the absence of carbohydrates (unless you are way, way exceeding the number of calories your body needs. When you eat carbohydrates your body secretes insulin which forces the fats into your cells so that your body will preferentially burn glucose for fuel in order to reduce blood glucose levels. In the absence of carbohydrates, fats must be burned since there is no glucose coming from your diet. Fats produce almost no insulin response. It is actually the LEAST fattening of the three macros.

#7

Hi Moonie,

I started this week so, I’m new as well (tho I would have to say, I’m quite well read on the subject).
I would echo what has been said already in that:-

Monitor your carbs, so you KNOW how many you’re consuming
Don’t worry too much about the protein and fat for now
Once you’re used to keto WOE, then monitor your protein and fat
Remember your initial weight loss will be mostly water
Check EVERYTHING you consume for carb content & be honest
Never assume that a food is ok to eat/not to eat (some things will surprise you)
Monitor your carbs!

There are more things to keep you focussed as you go on but, maybe try not to get too bogged down to start with. Remember this, for the majority of people to lose weight with keto, your blood ketone level should be above 0.6. Better if its around 1.5 - 2 ish. The ONLY WAY to achieve this is to consume fewer carbs (ideally below 20g / day. It will help if you eat the right amount of protein (according to your LBM) but, IT’S NOT ESSENTIAL. In the same way that the fat content isn’t essential either except to say, it helps if you’re getting most of your calories from the fat you eat and, eating fat helps you feel full for longer.

Did I mention ‘monitoring your carbs’?

(Raj Seth) #8

Yes yes bad fats are the AHAs list of healthy fats - seed oils. Avoid at all costs. Use animal fats and avocado, coconut and olive oil only. The “fat is evil” indoctrination is the hardest to overcome. But once you start eating lard, bacon grease, tallow etc you’ll wonder why you didn’t do that earlier!