New to Keto Day 14

#1

I just weighed myself and I’ve only lost 2 lbs and I’m two weeks into Keto! Maybe I’m doing something wrong? Perhaps I’ll count my calories this week. Any advice? TIA!

(LeeAnn Brooks) #2

You have to give us all your information; sex, height, weight
And a breakdown of a typical daily food intake.

Then people can assess if there’s anything you may be having trouble with.

#3

Hi~~ Female, 5’2 158 lbs Breakfast usually consists of eggs & turkey sausage or ham or bacon

Lunch- Chicken with Brussel sprouts, broccoli kale salad ( some variation of this)

Dinner- Rotisserie Chicken, steak, fish with side of veggies

Snack: dried seeds & beans, peanut butter all natural no sugar.

Please let me know if I’m
Missing anything or eating too much? Not enough? Thank you!!

(Katie) #4

Two things I notice based upon what you list:

  1. This does not seem high fat, but you could just have neglected the details of how things are cooked and sauces that you add
  2. What kind of beans? Usually beans are not keto-friendly, too many carbohydrates. Careful with seed consumption and excessive peanut butter for the same reason

With that said, the more weight people have to lose, typically the faster they lose weight. My assumption based upon the body weight that you provided is that you do not have a lot to lose. Also, it has only been two weeks, not everyone drops dramatically, especially women. Hopefully with time your body will become fat-adapted and you will see more results that you want. Consider counting the calories/grams for one day of each macronutrient to make sure that you have the ketogenic ratio of fat:carboydrate:protein.

#5

Hi Kate!! Yea I need to add more fat to my diet! I don’t know how🤷🏻‍♀️ I do eat avocado once in awhile.

White beans? Hummus?

Thank you for your help! :slight_smile:

(LeeAnn Brooks) #6

How do you prepare your eggs?
Is it chicken breast or thigh meat? Other? Skin on or off?
Are you cooking with oil and if so, what kind? Butter?
These details can make the difference between a low fat diet and a Keto diet.

(Katie) #7

I suggest removing the beans and hummus from your diet, especially if you are trying to transition. White beans contain more carbohydrates than any other magronutrient. If it is not a mental/emotional issue for you, consider counting grams of macronutrients to ensure that you are getting fewer than 20 grams of carbohydrates every day.
Look online and in this forum for ideas to have fatty meals. Add tablespoons of butter on top of your meat; add mayo to foods as a flavor sauce, especially with eggs; if you eat salads then add olive oil for dressing. Besides the 2 Keto Dudes’ website, a good source for recipes is Keto Connect’s website.
https://blog.kettleandfire.com/keto-diet-food-list/
https://www.perfectketo.com/full-ketogenic-diet-food-list/

#8

Not beans & hummus, they’re both high carb (for keto) too. You need to up fat with fattier cuts of meat, butter on all the veg, cream & cheese sauces etc., & try some of the fat bomb recipes to get your fat intake up. Avocados are very good too. Have you tried using one of the macro counters? They’re not always 100% accurate but will give you an idea…

#9

Hi~~~ no I haven’t but thank you I will take a look!!

#10

I will also cut out hummus & beans :face_with_hand_over_mouth::disappointed:

#11

Scrambled eggs… sometimes over easy :grimacing: sometimes dark meat no skin…I use olive oil.

(LeeAnn Brooks) #12

Eggs scrambled or fried in bacon grease or butter will up you fat. Nothing wrong with over easy. That’s how I usually fry mine up too. Scrambled eggs can absorb a lot of fat. Hard boiled eggs are okay, but you’re going to have to add fat somehow, like a half an avacado or an ounce or two of cheese with it.

Don’t be afraid of the chicken skin. It’s the most fat dense part of the chicken, and prepared right, the most delicious part as well. Pick thighs with skins on. Eat the skin with the rotisserie chicken as well. Again, if you must do breast meat, you will have to find ways to increase the fat, like coat in mayo or fry in butter and smother with a creame sauce.
I would use a tracker just to make sure there aren’t hidden carbs sneaking in like with your hummus. My guess is you have more than you think you do and that you aren’t getting enough fat. Most of what you’re eating looks good Keto wise though, so I think it’s just a matter of a few tweaks.

(Raj Seth) #13

Seems like you are eating all day. Read Jason Fung on “when” to eat, not just what.
Every time you eat, insulin rises and insulin locks the door to fat burning and opens the door to fat storing

(Katie) #14

There are keto ‘hummus’ recipes out there, just Google it! :smiley:

#15

Eating all day? I have 3 meals a day and one spoon of peanut butter… :thinking: I’m
Not sure what you mean???

#16

Thanks for that idea!
Just had a quick look, this one looks yum: https://www.dietdoctor.com/recipes/low-carb-avocado-hummus

#17

IF needing the peanut butter then probably not fat adapted, upon reading I agree not enough fat. cook in butter the pour olive oil over you plate, or cook in coconut oil and add butter to the plate. your calories should be fat, with some protein and a few carbs

(LeeAnn Brooks) #18

What he means is that snacking should be avoided. I put my Keto “treats” at the end of my meal, like a dessert.
The reason is it takes 3 hours on average to digest food, at which time your insulin levels are raised. So everytime you eat something, even a small amount, you’re raising insulin levels. In the beginning it’s better to snack than go hungry. But you will want to wean yourself from snacking. Make sure you’re getting enough food in your meals to carry you to the next meal. With carbs this would be difficult, but with fat it should start to come easy. As you become fat adapted you will be able to go longer and longer periods without eating. Perhaps even getting into Intermittent or extended fasting.

I know it can all seem overwhelming now, but it’s a process and the process gives you lots of time to learn along the way.

#19

Thanks for clearing up my cryptic comments, ^^^ what she said!!

#20

I eat the spoon of peanut butter to curb my sweet tooth. Otherwise I will not be able to stay on this diet. How can I incorporate peanut butter without it being a snack. I honestly thought one spoon of natural peanut butter would be harmless. Santa Cruz organic dark roast peanut butter is super natural. No added anything!