Looking for advice for a newbie

[Stevegc]

Great info. Thanks. I’ll get there in the end. I’ve always been successful with diets. I used paleo for my cutting stage every year and it was great. Keto seems a bit more to understand but I’m sure the benefits will be excellent when I settle into it

[PaulL]

Thank you. I did suffer for the first couple of days but the hunger has subsided now. I could easily eat more and getting the fat and protein up a bit would be no trouble. I just wonder if it’s eating because of hunger or eating for the sake of it. The last few days I’ve felt very content and not hungry but not full either

You are not going to feel stuffed, once your satiety signaling kicks in (it is a very definite sensation). In the meantime, I’d follow people’s advice and eat a bit more. In another week or two, you will most likely get a definite sensation of having lost interest in food and not wanting any more. This is satiety, and when you feel it you should be able to stop eating and not want to eat for a good long time. If you get hungry between meals, eat fat, and eat more at the next meal, because snacking keeps your insulin level elevated, and you want it as low as you can get it for as long as you can keep it.

Fat adaptation takes longer than satiety signaling, usually 6-8 weeks or more. You may want to take it easy on the exercise till then, and don’t be discouraged to notice a performance hit in the meantime. Your performance should come back up once you are fat-adapted.

[Stevegc]

Thanks for the info Paul. I’ve already upped my intake today to calories 2450, Net carbs 10g, Protein 145g and Fat 202g. I also fasted for 24hrs from yesterday apart from a fat coffee first thing in the morning then had a light gym session before getting the calories in one meal straight after my workout. Do you think fasting like that while training will have negative effects on my fat loss or is it a good idea?

[PaulL]

It shouldn’t affect it, but people on these forums advise not working out too hard and not trying to fast until you are fully fat-adapted. Your body is going through enough right now, just getting fat-adapted. I’m not saying that you can’t experiment, just that you should be aware of the advice and not be upset if you try to do to much too soon. If it works, great! If it doesn’t, just keto on and try again later. A lot of this is about finding out what works for you, since everyone’s different.