So I’ve been on Keto since 8/18/18. I weighed 203 when I started now 7 weeks into it I weigh 194 lbs.
here’s my daily meal plan :
Breakfast is coffe with butter, heavy cream and MCT oil and 5oz of a high protein Atkins shake -
619 calories
8 grams protein
3 grams carbs
65 grams of fat
Lunch is a salad with 3oz chicken breast, black olives, 1 boiled egg, cucumber, tomato, bacon 1 serving of ranch and MCT oil
800 calories
35 grams protein
4 grams carbs
75 grams of fat
Dinner : same as lunch minus the MCT oil
Around 2050 calories a day
Breakdown of day
3% carbs
10% protein
88% fat
11 grams carbs
44 grams protein
185 grams fat
I have a blood tester and can’t get over 1.8. I don’t have crazy expectations and I don’t have a lot of weight to loss, maybe 15-18lbs but seems like I should be doing better than this. I eat this basically everyday.
Newbie in need of help
It took me a while to get fat adapted. Then I started drinking just black coffee and skipping breakfast. Then skip lunch. That’s when I really started to lose weight. You may consider extended fasts as well. Otherwise I’d just give it time. I wouldn’t worry about it. You just started. Keep it up and be patient.
That seems crazy low.
Doesn’t matter, from all I’ve ever seen. Some people can do “better” numbers, but it doesn’t seem to make any real-world difference.
In what way?
How would you feel about cutting the Atkins shake for a couple of weeks and adding in an egg (or something else) for breakfast? I’m thinking sugar alcohols/ whatever artificial sweetener is in them. Some people are fine with them but others notice they don’t get positive results and have to cut them out.
When someone has less to lose, its a much slower weight loss. Just keep eating keto, and you’ll see results. Also think of all the other benefits you are experiencing other than what the scale tells you. Take measurements too. You can lose inches while seeing no weight loss or even weight gain. I think 1.8 for ketones is fine. Higher ketone levels do not equal “more” or “better” weight loss. As long as you are over 0.5, your fine, unless you specifically need higher ketone levels for medical reasons.
I agree with dumping the atkins shake. That has a lot of ingredients that may hinder your progress. Swapping it with an egg is great advice.
I really appreciate the help. Is there a better additive I can add to my coffee that will add protein and help with the taste ? Sorry guys I love the way coffee smells but don’t like the taste.
I like to add collagen to my coffee. 2 TBSP adds 12g of protein. It doesn’t do anything to change the flavor of it though. I never liked flavored or sweetened coffee so I have no personal recommendations on what you can add to it for flavor however I know some people like to add ballistic MCT oil powder (it comes in 3 flavors) https://ballisticketo.com Also, if you don’t like coffee, you don’t have to drink it. Just having eggs and bacon would be just fine.
I tried eggs and bacon but couldn’t get enough fat in my diet that way. Drinking the coffe with the butter and MCT oil is only way to get enough fat.
After two months you don’t need to eat such a high fat macro. Drop fat to 60 percent and increase protein to 35. Eat one third fat to two thirds protein, by weight.
I LOVE to eat just butter for my fat intake. Yep, just cut off a chunk of nice cold grass fed butter and melt it in my mouth. Sometimes I wonder if I’m eating too much of it, but I’ve dropped 13 pounds in one month of Keto, so apparently something is working right. Also, 1 or 2 meals a day and right now I’m trying my first 48 hour (hopefully) fast. Good luck in finding YOUR sweet spot. Every body’s different.
It doesn’t have to be coffee, I do bullet proof cocoa, matcha, golden milk, black tea, etc. The principle is the same, add healthy fats (coconut oil, heavy cream, butter, etc) to hot drinks 
If you want to up your fats, you can also eat fat bombs instead of drinking a bullet proof drink.