My typical day and not losing

(Heather) #1

I’ve been doing keto since 4/28/18. I’ve lost 7 lbs. I keep my carbs at about 5%(20 net carbs or less). I keep my protein moderate but I have a hard time getting my fat up to the range it needs to be. I can’t seem to find enough foods that have lot’s of fat but little protein. I don’t want to be eating fat bombs all of the time! I’ve been doing some intermittent fasting. I occasionally have a low carb alcoholic beverage such as a white claw seltzer (2 g carbs). I work at a desk all day and then rush home, pick up my daughter, get dinner done and her off to bed. Weather permitting I go for walks on the weekend. I am 5’7 and my weight is currently at 166.9
Typical day:

Breakfast (if not 16 hour fasting)- 1-2 hardboiled eggs & tea unsweetened. If I’m not fasting, I will have a coffee with 2 Tbsp of heavy cream and stevia
Lunch - left over meat from dinner and a small salad w/ Ranch Dressing
Snack- 1 serving of almonds
Dinner- Usually grilled meat and a salad w/ 2 tsp MCT oil and red wine vinegar
Snack (right after dinner usually)- chocolate peanut butter fat bomb or white chocolate sugarfree pudding made with cream cheese, almond milk and water. Sometimes I do a few almonds and sugar free chocolate chips made by hershey’s.

I do use Keto recipe’s for dinner sometimes but above is a standard day for me. I try to get in about 60 oz of water a day- working on getting that higher (I hate water).

Any ideas on how to tweak this so I get in the fat and protein I need? Anything I need to stay clear of? I only have about 21 lbs to lose to get to my goal weight.

(Allie) #2

Lose the snacks and add butter to your meals.

(Heather) #3

Thank you! I do have butter if I’ve made steamed veggie’s like broccoli. Everything else seems ok? I use my fitness pal and it seems I’m not hitting my fat percentages. I have used keto sticks and they always show I have ketones. I do know that that is not the best way to judge if you are in ketosis.

(Sarah Slancauskas) #4

Maybe include the nuts in the salad? They work really well and then you don’t get that insulin spike from the snack. I add pecans to asparagus and butter or macadamias to spinach salad. I also have cheese or avocado when I eat a salad to up the fat in the meal.

(Heather) #5

Thank you! I will try that.

(KetoQ) #6

Have some cheeses like brie and gouda, they will provide a good combo of fat, protein and vitamin k2. They make a nice dinner appetizer. Throw in some avocado with your salad.

For dessert or snack, I mix Greek yogurt with peanut butter. Again, another good combo of fat and protein.

Good luck.

(Heather) #7

I actually did pick up a few avocado’s today. Thank you!

#8

Do you eat fish? Oily fish like salmon can up the fat maybe more than the meat you’re having with salmon, or tuna & mayo? If you’re not too high on your carbs, you could have whipped cream with a few berries for a change for dessert?

(LeeAnn Brooks) #9

You didn’t say what kind of meat you have.

How are you preparing it? What about sauces on top of the meat?

Are you opposed to fried eggs? They are much fattier than hard boiled.

#10

agree with eggs, it is amazing how much lard/tallow/butter/oil scrambled eggs can suck up out of the pan. Oh and have to add a great way to finish scrambled is to stop the cooking with some heavy cream.

#11

equal portions of butter and egg fixes that issue

(Heather) #12

Thank you! My boyfriend has made me a 3 egg french omelette (they are the BEST!!) with about 3 tbsp of butter. The last Tbsp of butter is melted on top of the omelette after you stop cooking it. It is heavenly.

(Heather) #13

I have london broil grilled, we make hamburgers on the grill, chicken on the bone with the skin grilled- pretty much any meat that can go on a grill gets cooked on the grill! My boyfriend often bastes burgers in butter while it’s cooking, same with the steak.

Definitely not opposed to fried eggs. I have been doing IF so I haven’t been eating breakfast lately but it doesn’t seem to be making a huge difference.

(Heather) #14

I do eat fish but I can’t eat salmon (I’ve tried, it’s too strong tasting for me). I do like tuna and mayo! I have done strawberries with whipped cream.

#15

Sardines, get your omega 3’s

(Gabe “No Dogma, Only Science Please!” ) #16

Why would you need to hit a fat percentage target?

(Heather) #17

Every site I go on says I have to track my macro’s. So I track calories, fat, protein and carb and I have a hard time hitting my numbers for fat (and protein too).

(Heather) #18

I can’t get past the smell or fish taste w/ sardines…and the little hairs. I’m a wimp! LOL!

#19

I have not tracked a single thing in my entire time on this life style.

(Heather) #20

I’m pretty over tracking but I’m almost afraid to stop! LOL! Not that it’s helping!