Meal plan* help required *

#1

Hello everyone, I really would like to hear what you eat in a day, please don’t attack me straight away, I know everyone is different, I just think that hearing others meal plan would really help me, I seem to have lost 6kgs, and now slowed right up, I’m not complaining as it is still coming off slowly, I just have a suspicion that amount of fat/ calories might be wrong for a guy of my size, and hindering my progress, I’m 5 foot 10 , 126kgs,my diet at minute is this…
Breakfast, coffee with tablespoon double cream and sweetner x2

Dinner, about 5 or 6 chicken thighs cooked as they are in oven(skin on)

Tea, big steak cooked in butter with good handful of broccoli or 2 big pork chops and broccoli

Dessert, a big bowl of low cal/low carb jelly, (the powdered stuff from tescos)

Drinks, electrolytes and water
More coffe and cream (maybe 2 )

And 2 or three gin and lemonade (diet lemonade) I know this is too much but old habits

Is this reasonable? And can I have an example of what would be a proper keto days food and drink, would really appreciate this

#2

It sounds good, of course I don’t know how much you eat (there are smaller and bigger chicken thighs and “big steak” means different things for different people, even the fattiness of the meat is unknown) and even less how much food you need… But it seems there is a decent amount of food (enough for you or not, I can’t possibly know) and pretty good stuff too!

I don’t want to comment on the alcohol, I personally like to keep it very low as it’s a toxin and not really necessary for me in bigger quantities. But I never drank much, to put it lightly and never will.

I can’t say how I eat on keto as it’s complicated, it depends how I feel about food at the moment… But I have some idea about my good days. A pound of meat (usually pork and not too fatty), a few eggs and a bunch of varied dairy, maybe tiny vegs, nuts and other things but the closer I can stay to carnivore, the better. I shouldn’t force it as that wouldn’t end well. But right now I have a meat aversion while still wanting to stay close to carnivore (not a fortunate combo but it’s rare and won’t last long) so I eat more eggs and dairy right now. And sometimes I have more extras. It’s whatever feels good or possible, there are veggie and fruits seasons interfering… The base of my food stays the same though as I want the same moderately fatty protein all year long (I may want very fatty protein but that’s tricky with my energy needs unless I make a fat fast day).

Your day is simple, that’s nice, I never could do that. But it’s the great thing, we have so many options on keto, even on carnivore if we have no sensitivities.

Good luck and it’s good you are content with slow fat-loss, some newbies are super impatient or displeased with their quite fast pace… If the original weight isn’t extremely huge and the food is tasty, I don’t think super quick fat-loss is sooo important and it’s quite impossible for some of us, at least in a healthy, sane way.

#3

Thankyou shinita for your reply, yes my amounts of what I eat were a bit vague, do you think it would be worthwhile working out calories? Just to get an idea, or leave it to carbs? Once I get my head round this I will be OK, just spent so many years being fed caloriesin/ out ,and go low fat, it takes a while to learn keto

(Bob M) #4

Initially, I would just try to reduce carbs and increase meat/fat. Reducing alcohol to a few times per week or less will help too.

Some people do track, but I did that for years on (very) low fat, and didn’t want to do that anymore. It’s also much harder on keto, because to track something like dark meat chicken with bones, to get anything remotely accurate, you’d have to cut the meat off and the fat off separately and weigh both separately.

#5

It may be useful to see your macros (calories are one thing, they are highly important for me but the macros are important too) but it’s individual, some people just eat according to appetite or hunger or whatever and it simply works… Lucky.
Back then when I went low-carb, I tracked a bit, figured out how to eat and stopped and it kept working. Something just clicked for my body and I was fine but didn’t overeat, my intake was similar every day! It got trickier later so I started tracking much more often. Sometimes it was very useful, I figured out a lot about what makes me satiated and which items I should be careful with.

Yeah that’s bad but I pretty much figured it out so now I just measure the chicken leg and take an educated guess (I rarely eat it anyway). Rabbits (whatever parts I eat) with sauce? Well that’s impossible (and even more rare). I still heroically track when I am in my tracking period. I dislike tracking so I need breaks and it’s not like it keeps me from overeating…
Fatty pork is the worst as I have no idea about the fat content… Still, I can get some more or less okay guess while without tracking I may be off by 1000, maybe 2000 kcal… But due to my tracking, I know what I should eat to avoid such extreme overeating. I just don’t want to give up fatty food in general so I am careful but track too to see if I do it right. And sometimes I like to make plans to see if my current options and vague plans are good enough.

(KM) #6

Not sure how helpful this will be, I’m small female in my 60s, weight hovering around 50 kg, have been maintaining this for about 3 years now.

Breakfast is very large coffee with about 1/4 cup cream and beef collagen protein powder. Dinner is basically as much of anything as I want, as long as the carb count stays below 15ish. I count total carbs, foregoing the “magic” of net carb counts and mostly eating whole foods. I will occasionally seasonally cycle with fresh berries or tomatoes from my garden.

I do drink, one or two a week, usually vodka in seltzer with lemon, or occasionally red wine.

#7

It’s not really magic, just how my body works :slight_smile: Some people should use net, some the total - and the lucky ones don’t need to care at all. (It’s like me and my sweeteners now. It doesn’t really matter if I use erythritol or xylitol. If it is significant in my carb intake, I eat too much sweetener :upside_down_face: But I mostly just use lactose anyway. Carbier but I can afford it on a mostly carnivore diet.)
And I get net carbs from my tracking, total would have been an awful lot of extra work on vegetarian keto. And I would have gotten 100g carbs a day despite being in ketosis and getting fat adapted (and it was the lowest I could do for several weeks)… Yep, net carbs for me.
It’s safest if both are pretty low so good if that is possible.

(You've tried everything else; why not try bacon?) #8

The main concerns on a ketogenic diet are limiting carb intake sufficiently and eating enough food.

I’d watch the carbs in the jelly and lemonade. Also, look over the ingredients for hidden types of sugar. The artificial sweeteners you are eating are okay in the short term, but most doctors recommend eventually removing them from your diet. Your taste is likely to change, and you may find yourself just naturally wanting less sweetness.

Also be careful with alcohol. It is a metabollc poison that damages the liver when drunk in quantity. And many forum members who drink say that they need much less alcohol to achieve the same effect. The hard liquors are less carb-laden than wines, and beer/ale/stout should be avoided at all costs, being essentially “liquid bread.”

In the begginning, don’t worry about how much you are eating. As the low carbohydrate intake re-regulates your blood sugar and insulin levels, you will find yourself naturally stopping being hungry. At that point, stop eating, and save any leftovers for the next meal. If you can’t go a number of hours till the next meal have a low-carb snack (cheese, charcuterie, bacon, etc.) and eat more at the next meal. Don’t fear fat; it becomes your fuel in place of the sugar in the sugar, starches, and grains you are no longer eating.

Don’t fear calories, either. Many forum members report that not eating enough puts the body in famine mode and it stubbornly hangs on to fat. Their fat loss began when they started eating more, not less.

Good luck, and keep us posted.

#9

Thankyou all for replies, I think a revise of the diet is called for, kick the jelly, and sweetners. And give up alcohol in the week, (I know its no good to anyone), I’m thinking hard boiled eggs to eat in the day at work, then steak or pork chops with broccoli for tea, in my mind this has to get the fat moving