Protein problems

#1

I’m only in my third week but I have noticed that I love to eat too much protein. Dx I barley work out but I know if I eat too much protein it’ll kick me out of Ketosis.
My specs are:
23 year old female, 170 lbs, lean body mass is like 35-40.
I try to stay at 5% carb, 20% protein, 75% fat.
I think I should divide the protein 20 grams a meal for two meals a day but I find it hard to eat just 20 grams a meal…What should I do?

#2

I feel like the answer is always the same - more fat :slight_smile:
I just lower the size of my protein portion (I don’t weigh and measure and track my food, but if you do it’d be even easier) and add more fat to it.
It also takes me a bit longer to register full with so much fat in the diet, so I take a break well before I feel done and 9 times out of 10 I am. Hope that helps
I have the same problem with protein. If we could down as much of it as we wanted, I’d be on easy street.
But getting fattier cuts and adding fat helps. Chicken breasts are out - pure protein and that’s when the kicking out of ketosis is a sure-fire problem. Lamb, fatty beef, chicken skin. Those help a lot

(Steve ricci ) #3

for me I’m at around %30 protein . If I’m hungry for it i eat it if not I don’t. I only work out 1 extremely hard time a week, mild the rest. I know that if i work out more its harder to loose weight. Working out too hard or too much also raises glucose in the blood. Let your body talk to you. When i started i ate allot more protein after a month or so the appetite dropped naturally. Just my experience.
I agree with the fat, atleast %70. I eat thighs with skin but when i eat too much chicken in a row i feel tired I them cross over to beef and the fattier the better. Butter and coconut every day.

(Sarah ) #4

youre not eating enough protein to get “kicket out of ketosis”. there might be a magic number thats most optimal for you, but eatingg more protein is not a disaster. This thread has lots of good info and opinions in it
https://www.ketogenicforums.com/t/protein-raising-glucose/

#5

All good advice, I do need to have more fat it’s just hard to find foods with more fat than protein. I’ve been having coconut oil in my coffee, mct oil, almonds and avocados…Maybe I’ll just eat half the serving of protein I usually do in each meal. My protein sometimes is 60g and almost the same amount of fat so I’ll try to find some more food with less protein.

(Sarah ) #6

add more sauces and dips and dressings to your food. eat eggs with cheese. fatty steak with butter. chicken with sour cream and mushrooms. more veggies in general.

(Garry (Canada)) #7

Something is wacky here.

According to the numbers you’ve shared with us, You are starving yourself with only 800 calories/day.

Keep the protein around 55-60g and up the fat to 100-110g +20g net carbs =1200-1310 calories. >>>This seems more realistic to your needs.

If 40g protein is 20% of your daily intake that means your calories break down like this according to your macros.

Protein =160 calories (20%)
Net carbs = 40 calories (5%)
Fat = 600 calories (75%)

#8

I do need to add sauces more often. Thank you for the advice!
Yeah, 800-1000 usually unless I gorge myself with protein.