Please judge me I need help

newbies
food
(Trillani P) #1

I don’t know what I’m doing basically. I can’t seem to get the perfect ratio of fat, carbs, protein. Someone let me know if this is okay or if I’m doing horrible etc. Untitled

(Running from stupidity) #3

Simple keto suggestions

Eat under 20g of carbs a day. Eat plenty of good food while adhering to that. That’s as difficult as it needs to be for a couple of months.

Expanded version

  1. clear the house of carbs (if possible - not essential but if you can, it really helps)
  2. keep carbs under 20g/day (vital to make sure you do this). Ignore percentages, 20g is the important thing.
  3. track your food intake (this teaches you what is and isn’t sensible to eat in terms of carbs, is great for planning your food for the day, and helps you work out why things are strange (and at some point they probably will be). Cronometer is great for this.)
  4. eat plenty of real food (keto is not a calorie-restricted eating system) and don’t worry about “eating enough” fat or protein or “eating too much” fat. Your body won’t let you eat too much fat, trust me.
  5. when you eat is as important as what you eat . Eat enough at meals to get you to the next meal - snacks keep insulin high.
  6. take electrolytes (or at least extra salt)! Super-important to stay feeling good!
  1. don’t weigh yourself. The scale is a lying bitch which tells you nothing.
  2. ketone numbers are not an arms race. If you’re in, terrific. If you’re not, time to get the carbs down, most likely, or start searching for other solutions (see above point about tracking).
(Justin Jordan) #4

You’re fine.

Protein could be higher, but unless you’ve got a LOT of muscle, that level is not a big deal.

(Trillani P) #5

Yes I have. I just can’t seem to make it perfect percentage wise.

(Trillani P) #6

Thank you!

(Trillani P) #7

Awesome thank you this is reassuring I feel kinda lost lol.

(Karen) #8

Protein is low. Increase to say 65 g

K

#9

Are you trying to lose weight or maintain?

(Trillani P) #10

I’m trying to lose weight definitely

#11

It doesn’t seem like you eat that much. Typically if trying to lose weight you could be 20g or less carbs and 50/50 fat protein.

#12

As mentioned eat fat, but make sure it’s the right kind of fat.

Eat saturated fats (butter, olive oil, coconut oil, MCT oil, lard, fat from the meat you eat etc) but avoid unsaturated fats like the plague (vegetable oils, canola oil, margarine, sunflower oil, soybean oil). Unsaturated fats release laoleic acid (omega-6 fatty acid) which can have an adverse effect on the body and can stall the effectiveness of the keto diet just as much as having too many carbs can.

(Marta Loftfield) #13

Looks good, I would recommend no snacking.

(Trillani P) #14

Alrighty, I guess it’s a learning process. Do you guys use any specific apps or books that have helped you learn it quickly?

(Running from stupidity) #15

As mentioned above - https://cronometer.com/

Also, just reading and listening to podcasts. It’s going to take a while to get the basics down.

(Marta Loftfield) #16

I like myfitnesspal. You can customize the free version to the macros you desire. It is helpful. The reason I mentioned snacking is I found myself eating outside of meals when I wasn’t hungry but justified it because what I was eating was keto.

You will do fine, feel free to ask any question there are many knowledge people here willing to help.

(Trillani P) #17

Thanks again, you are all great, I didn’t expect many people to respond this is awesome :blush:

(KCKO, KCFO 🥥) #18

You should be aiming for progress not perfection. Are you getting the results you want? Then you are doing it right.

And why on earth would we need to judge you? I think someone mentioned that is a job for the gods.

(Jane Reed) #19

We don’t live on planet Perfect. Every new enterprise you undertake requires a time of stumbling, back-tracking, frustration, etc. It happened to everyone here, and so what? Persistence and patience is required to learn anything new. Just keep reading, watching youtube vids, and listening to the dudes podcast, and others. It will get easier with time.