Not giving up just feeling fed up

(Debbie Wolthuis) #1

83kg

net carbs 25g
fat 73g
Protein 73g
macros 1049

I have tracked absolutely everything for the last 2-3 days through Carb manager and I can’t seem to get the targets I am over.

Today is

net carbs 18g
Fat 87g
protein 68g
macros 1143

I need to have a look at a typical day for a ketogenic diet to see where I might be going wrong. I think what is in my head and what is actual are different. If anyone could point me to a free meal plan one where you don’t have to put your credit card details would be fantastic.

(Allie) #2

More fat needed, more calories needed.

(Sheri Knauer) #3

I second the more fat, more calories. I would suggest also since you are new to keto, start out tracking total calories for a few months. Why don’t you post a few days of what foods you actually ate and we can offer some suggestions. Just keep calm and keto on. Typically, the first few weeks/months are for getting used to this way of eating and fixing the mistakes you may be making

(Debbie Wolthuis) #4

I will do that I will try and get it off Carb manager. when I have calmed down. I was on another group and asked the same question and got called out for cheating and not learn for myself.

(icky) #5

Awww

Don’t worry. We’re pretty supportive here.

Take your time to calm down and then give us details on what you are eating.

The initial phase can be frustrating but you will get there! :blush:

I agree with what everyone’s saying about MORE fat.

(icky) #6

Here’s some recipes…

Also this forum has an entire section just on recipes… Check that out too :blush:

https://www.ketogenicforums.com/c/food/recipes-recipes-recipes

(Allie) #7

You won’t get that here, just solid support to help you get things how they need to be for your body.

(Debbie Wolthuis) #8

Your right Shortsuff another lady and I have left the group so. thanks for the support

(Debbie Wolthuis) #9

Where would I type what I am eating in here or on another post

(icky) #10

Here’s good :blush:

(Alec) #11

Debbie
Welcome to the team! We’d love to help. As most others have said, you probably need more calories and fat. Don’t worry, you’ll get this right.
Cheers
Alec

(Debbie Wolthuis) #12

breakfast yesterday
Pho soup no noodle in there

LUnch
1 slice bacon
2 caps of mushrooms
Chicken thigh with skin
1/4 cup heavy cream

Dinner
50g carrots
50g smoked bacon
50g brussel sprouts
100 rib eye steak

snack
I had one egg and a teaspoon of butter

(icky) #13

By the way, don’t worry about going OVER your fat and protein targets.

For one thing, your fat macro isn’t calculated right… People here will help you calculate it correctly.

But the most important thing is not to worry about going “over” fat and protein macros.

They are a guide to help you, so you know what to aim for roughly.

The only macro you want to “worry” about is carbs. That’s the one to not go “over”.

It’s actually easier and less stressful than you think :blush:

If you’ve been in a strict/ weird/ unhelpful keto group, they may have completely confused you tho! :smile:

(Alec) #14

Debbie
Do you have a starting weight, current weight, and goal weight, and also your height.
Cheers
Alec

(Debbie Wolthuis) #15

Today

Breakfast
1/2 avocado
1 fried egg
1 slice bacon
decaf coffee with coconut milk

lunch
1/3 ketogenic energy bar
Pho soup with konjac by heart and soul

Dinner

Bacon 1 slice
1/2 cooked onion
200g lean mince
cole slaw which I did myself
1/2 slice of bio cheese
1 leaf iceberg lettuce

Snack
50g macadamias
2 strawberries.

carbs: 18
Fat 87
Protein 68
macros 1143

(icky) #16

I would add butter or other fats/ oils to the soup.

The veggies you had for dinner should be slathered in butter and/ or cheese IMO.

(icky) #17

You need lots more fat per day! No lean mince :smile:

(Alec) #18

Debbie
First reaction is that what you are eating seems fine, there’s just not enough of it. I would double all the foods that provide fat, and also add some extra fat eg butter.

The overall guidelines are 20g carbs, 1-1.5g of protein per kg of lean body mass, and fat to satiety. Most important in the early stages, don’t go hungry. Make sure you eat! If in doubt, eat fat!

(Debbie Wolthuis) #19

I added fish oil, I make the broth myself

(icky) #20

Other than that, you’re doing pretty good.

How are you FEELING?

Are you feeling full/ satisfied, or hungry?