OK I just figured out I ate 2,455 calories today! And too much protein and everything sucks

(Pennee R Atkinson) #1

I think I am just a big fat eater and I ruin everything with food! I am very discouraged. And I would like to find a snack that will not ruin my day.

I had 2 eggs, 1/2 cup macadamia nuts, 1/2 cup pot roast, shrimp scampi, (all that I made) about 4 tablespoons cream cheese and coconut oil and butter

According to my carb counter I ate 222 grams of fat, 112 grams of Protein, 2,445 calories, 7 net carbs,

I also did not understand what Macros were when I was asked in another thread. I just put my goal weight into some calculator online and it said I should eat 136 grams of fat, 128 grams of protein, 20 carbs, 1,224 calories from fat, 512 calories from protein and 80 calories from carbs. That is 1,816 total calories.

I can’t believe 2 handfuls of macadamia nuts are almost 500 calories!

Is there a different place to find out what your macros should be? I just Googled is and put in a goal weight of 170

I have to cut out the cream cheese, (which I have been eating as a sort of treat with stevia which makes it seem like a cheese cake…kind of)

I still have not lost one pound and I am going on 2 weeks as of Monday. My main goal is to lose weight but I must admit that I am sharper mentally and I don’t have a lot of aches and pains like I was having.

I am only 5 foot 4 inches and I weight 193. I’m female.

Not only do I feel disgusted right now I actually feel hungry. Maybe I’ll try and eat a tablespoon of coconut oil like I heard about on here as I have a real hard time sleeping if I am hungry.

(Karen) #2

Thank goodness the sun rises and you get to try again. Breathe.

K

(You've tried everything else; why not try bacon?) #3

How long have you been eating a ketogenic diet? Not that long, right? This kind of thing happens at the beginning. Your body needs abundant energy, and as soon as you are fat-adapted things should level out and your satiety signaling will probably be getting you to a much more reasonable calorie level. I suspect you may not be nearly as hungry tomorrow. In the meantime, keep calm and keto on.

(Roy D Rushing Jr ) #4

Actually those numbers look fine to me. You didn’t go high on protein or carbs, so you’re still on track. I’ve eaten almost 4000 calories multiple times since going keto and I don’t feel it has set me back significantly. I really just eat until I’m satiated every single time and don’t worry about much but the carbs. Just get to fat adaption. Stop trying to make yourself miserable and get there.

#5

For many people, especially older women, a HFLC diet is not an all-you-eat plan. If such a magic bullet existed, you’d already know about it.

If you are consistent and accurate with weighing or measuring all your food, inputting everything into an app, and tracking your weight, you’ll eventually figure out what works for you. I find that process complicated and tedious, plus it’s incompatible with eating out. Instead, I take 15 seconds to prick my finger and get glucose and ketone readings. If it’s unexpectedly high or low, I note what I ate.

(Jay AM) #6

I’d argue against the “not an all you can eat plan” it’s not an all you can eat carb or protein plan definitely but, obsessively weighing food and counting calories is completely unnecessarily and we have a whole group of wise ladies who do fine.

@Paco

You’re fine. You feeling gross is all in your head and you need to stop the negative thinking at the source. My first week I ate over 3000 calories a day, second week was 900 a day and some of the 3rd week as well. It ended up evening out to about 1800-2200 calories a day on its own after that.

I’ve calculated out some macros for you using https://keto-calculator.ankerl.com set to sedentary, 20g carbs, middle suggested protein level, and 0% deficit. Keto is not about restricting calories to lose weight. It’s about lowering insulin by lowering glucose in the blood so that your body can access its fat storage and dietary fat intake for ketones.

1751kcal Daily Calorie Intake (this is a goal, it’s okay to go over or under based on hunger signals.)

20 g Carbs (5%, 80 kcal) (this is a limit, most people count this as net carbs which is total carbs minus fiber)

85 g Protein (19%, 340 kcal) (this is a soft goal/limit, it’s okay to go over or under occasionally)

148 g Fat (76%, 1331 kcal) (this is not a limit, eat fat to satiety. If you can’t go between meals without a snack, you need more fat at your meals.)

When you do have a high calorie day, it’s better to just keep the macro percentages with net carbs still under 20g. Don’t obsess over each gram of food though. This is a way of eating and a lifestyle, not a “diet.”

I’m also sharing my general recommendations for all newbies below. If you have questions, feel free to ask.

e have a few sayings here, “keep calm, keto on” and “trust the process.” Keto isn’t a quick weight loss diet. It’s a health gaining way of eating with fat loss as a side effect. If the scale is an unhealthy obsession, put it away for a couple of months or give it to a neighbor you don’t like.

There are two phases to ketosis and a ketogenic lifestyle.

Nutritional ketosis is phase one. Your body begins to produce and uptake some ketones while dumping the rest. It will still search for glucose to use as fuel. In this phase it’s not an efficient process. It has to work actively to get rid of stored glycogen, clean up excess blood sugar, and turn on the ability to use ketones.

Fat adaptation is phase two. Your body is efficiently producing ketones from intake and stored body fat and is also using them efficiently for energy. It takes around 6-8 weeks of strict keto to achieve for many but not all.

The basic “rules” I go by and many others can agree with especially for beginners are:

*20g net carbs max (you might tolerate more but, starting out, 20g net carbs or less will get you into ketosis.)

*Moderate protein (1g-1.5g per kg of lean bodyweight is a good goal based on the 2 Dudes recommendations.)

*Fat to satiety (add fat to every meal and, if you are hungry, eat more fat. Don’t be afraid of fat. It is energy.)

*Do not restrict calories

*Do not exercise excessively

*Drink plenty of water

*Get plenty of sodium and other electrolytes (search for ketoaide here in the forums)

#7

I didn’t count calories when starting keto- still don’t- but did put everything I ate into a calculator to keep track of my macros. It was a bit scary how much I ate the first few weeks to keep from being hungry! I had coconut oil, with a little cacao powder, ate that if I was really hungry, you can’t overeat on that without feeling ill! But my hunger lessened to a point where I didn’t need to snack, so hopefully that will for you as well. I don’t get that much protein, so all I count now is the carbs, keep under 20g. Jay’s advice is excellent.
There’s lots of fat bomb recipes on here & elsewhere online for snacks if you do need them, hopefully you won’t soon… I’ve now discovered how amazing olives are, do you like them, they’re a good snack?

(LeeAnn Brooks) #8

As others have said, don’t sweat this too much. If you’re hungry, your body is telling you you need to eat.

My week 5 I couldn’t get enough to eat. I was eating in excess of 2000 calories a day, and I’m a bit smaller than you. And yes, I started to gain weight back. Almost 5 pounds over that week of the 8.4 I had lost during weeks 1-4.
But my body needed the extra fat that week for some reason. I like to think it was because I was in the final stretch towards fat adaption and it needed the extra push.
Eventually I was able to ease down some as my appetite lessened and the 5 pounds came off super easy.

Ketos not always linear. In fact from all
I’m reading, I’d say it’s seldom linear. And at times we need to go up before we can go down.

(Pennee R Atkinson) #9

Thank you for doing all this for me. I have a question though. At the link and under 0% deficit it says I will not lose any weight. I had to go down to 1263 calories for a moderate weight loss. That seems really hard to do with all the fat I would be eating.

Another thing is it says to “eat fat to your liking” which is kind of what everyone says but I will definitely go past the amount of calories I can consume to lose weight if I do that

(MooBoom) #10

@Paco
Please type CICO into the search feature. The majority of us here don’t pay ANY attention whatsoever to calories. We believe the calories in calories out theory (CICO) of weightloss is flawed. Weight gain (and loss) is hormonal. Keep your insulin low and the rest will follow- in its own time and at its own pace.

With love- forget about calories whilst you are in the process of fat adaption.

One year in and I still pay them no mind whatsoever and have great success.

(Jay AM) #11

I stand by what I originally wrote. I use the calculator to provide a rough estimate for new people. All the calculators are set up to tell you to eat less but we ignore that part.

(LeeAnn Brooks) #12

You don’t want a deficit during adaptation. And possibly even after that. And it’s not “eat fat to your liking,” it’s eat fat to satiety.” Satiety is the feeling of being full but not over stuffed. It can be a bit tricky to figure out at first, but with practice you will get the hang of it.

Don’t be afraid of calories. I just had my best weigh in day after a 2000 calorie day, and I’m pretty small. That’s definately well over even maintenance levels for me, but I was hungry, so I fed my hunger. Your body will tell you what it needs.
The only time you should be concerned about calories is when you’re too low and can place your body in metabolic starvation mode where you will stall all progress. Otherwise, listen to what your body tells you.