Hello guys. I have just started my ketogenic life style and I am facing a few problems.
First of all, as far as my daily consumption of carbs is less than 20 grams and I have to eat around 60-65 grams of protein per day, But still make it to 1500 ck, I am not sure what to eat then. 2 eggs are already 44 g of protein and by just having salmon or meat I all the time override my protein limit. What are your suggestions?
The second problem is that I find it hard to consume 130 g of fat daily. I reach 70 g by eating cheese, olives, nuts, avocado, but have no idea how to eat the remaining 60 grams . Maybe a spoon of olive oil before food would be good? What are your suggestions?
Looking forward hearing from you
Problems faced
Ana
(Anastasia)
#1
tdseest
(Tom Seest)
#2
Since you are beginning, I wouldn’t worry about Protein, but that’s just me. Concentrate on keeping carbs low, and eating when you are hungry. While eating, you can boost fat levels by adding oils, butters, etc, but only eat if you are hungry. You want to listen to your body’s signalling.
Longer term, you’ll want to fine tune your protein and fat, but you can worry about that later when you have readjusted to a newer form of hunger signalling.
Barbara_Greenwood
(Barbara Greenwood)
#3
1 large egg is typically 6g protein, so you are not over. And it’s not that big a deal, especially when you’re just starting out.
Keeping a lid on the carbs is priority #1. Priority #2 is reducing the number of times you eat per day. At this stage, don’t worry too much about protein, or calories. Your job is to switch your metabolism from carb burning to fat burning.
You can add more fat as olive oil, butter, coconut oil - but tbh, only do this if you’re hungry between meals. The ideal is to eat 2 or 3 meals per day without snacks, and this allows your insulin levels to fall. It’s persistently high insulin levels that inhibit fat burning and tend to leave you feeling hungry. However, it may take a while till this becomes easy, so don’t rush it. I snacked constantly on olives, nuts and cheese for about 5 weeks. Then it was like someone flipped a switch and I no longer got hungry between meals.
Buttonwillow
(Jane Reed)
#4
For most everyone, there is no upper or lower allowance of fats. As the other posters said, concentrate on the carb limit, less so on protein until you are fat adapted, and eat fat to satiety and not to a number.