So I’m starting Keto tomorrow and got my meal plan from dietdoctor but am also using an app to keep me in check but when I have put all the food it it’s saying I’m 49g over my protein allowance of 79g, the app is saying to aim for:
1670kcal ( I want to loose weight!)
141g fat
20g carb
79g protein
Thanks rusty, I will try and be calm but eating like this is a total u turn on what I’m used to and seeing that calorie allowance is scaring the hell
Out of me!
Do you think the amounts look ok?
You will also learn that the old “Calorie In / Calorie Out” is not an effective way to lose weight permanently.
You will also learn that KETO flies in the face of most everything we’ve been taught about nutrition. I would suggest that you start listening to he 2KetoDudes pod cast. You will learn more about this way of life as your journey progresses.
the first little bit you don’t want to get bogged down in the details, just focus on keeping the carbs below your set limit, allow your body to shift from carb burning to fat burning. Once that’s sorted, you may find it hard to eat that many calories. Most days I struggle to eat 1200 calories and often only eat 800, yet I’m not hungry at all. I’m also trying to lose another 50 pounds (down 26 so far). The reason I’m not hungry is simply that my body is feeding itself off it’s plentiful stores LOL. About every 10 days or so I get a day where I’m oddly ravenous and so I simply eat more on those days. Everyone is different, of course, but you find your groove.
Hi @Sophierfh, don’t obsess over what some app is telling you. Focus on keeping your carbs below 20 grams a day until you get well adapted into the keto WOE.
When I started my keto journey (7/4/17), I did my absolute best to keep total carbs under 20g and ate fat/protein whenever I was hungry. I never tracked calories - and still don’t. The thing is, when I was feeding my body on the SAD diet, it was a big fat liar. It would tell me I was hungry all the time. So I would feed it more SAD food - lather, rinse, repeat.
After my body was in nutritional ketosis and later, fat-adapted, it no longer lied to me. It honestly told me when I had eaten enough and I easily stopped eating. The calories took care of themselves. Now there may come a day as I near or reach my goal weight that I will need to track calories, but I don’t know. I do know that if that time comes, I’m ready for it.
The most important thing I’ve learned in my journey so far is to be patient and stay on course. This WOE is working well for me.
So be patient, be diligent and KCKO. Happy travels on your keto journey.
Listen to these people! I am finally on the way to being fat-adapted since I found this forum (I had been eating low carb for a while but still struggling to lose weight BECAUSE I RESTRICTED CALORIES.
The basics really are this simple:
Keep under 20g carbs; eat real foods and lots of fat, not too much protein; eat until you are not hungry; DON’T eat if you are not hungry.
Keep some pre-cooked bacon, hard boiled eggs and avocado in the fridge so you aren’t tempted to reach for the old favorites. Your body WILL re-learn to tell you when you’ve had enough. If you have been an habitual “grazer,” eating 4 or 5 or 6 times a day, STOP IT. That’s keeping your system full of insulin and is one thing you’re trying to fix. CACO (Calories In Calories Out) doesn’t work when your system has been corrupted and confounded by sugar and processed carbs.
You might have too much protein in your plan, but if you’re active, maybe not. I’m 240 lb. and stay under 80g protein a day. If you get full in the middle of one of your DietDoctor planned meals, stop eating and heat up the leftovers later. If you are still hungry and your meal is gone, drink a big glass of water. If you still feel hungry after that, grab an egg and some mayo from the fridge and eat it, and see if that’s enough. EAT FAT TO SATIETY. FAT is the key.
DietDoctor and this forum are a treasure trove of information and support. Relax! This is the only diet you will ever find on which you are NOT HUNGRY. Enjoy it, and KCKO (Keep Calm, Keto On!)!
Hi Sophie,
I agree with the above comments. Keto is not like the SAD diet or any other diet. It is also not a quick fix. You might gain weight the first week or two, I did. Very frustrating. But I kept at it. I stop paying attention to the calories suggestion. Keto is’nt about calories at first. On this WOE as you adapt your calories decrease. Please read, watch or listen to podcasts books or videos explaining how this Way of Eating works. And the scale is not your friend. It is a lying
liar who lies. Why? It doesnt tell you all the changes going on inside it doesn’t account for the weight you gain during your cycle. It keeps you caught up in the numbers. That being said keto is very liberating. I’m in love with my food. Looking at what you ate you need more fat. Just saying.
Take a deep breath and relax. Everyone starts the WOE, and is in a big hurry to see fast results that some people have talked about.
But you have to be “Fat adapted” for the long term for keto to work.
It’s a marathon, not a sprint.
Under 20 grams of carbs
Moderate protein
Fat to satiety
Number 3 is the hardest for most people. It takes time to convert from glucose to fat burning. After a week, or 2, or 3 (everyone is different) you’ll be a fat burning machine, and the hunger and cravings you’re used to will be greatly reduced. You’ll eat less because you won’t be hungry.
After a few weeks, intermittent fasting also becomes a very powerful tool. But you don’t have to force it. In the early stages if you’re hungry, eat. If you’re not, don’t.
