Seasoned keto people: judge my first few days? Am I getting enough macros?

#1

Hi! I was just wondering if anyone wouldn’t mind giving some input on my first few days. I feel like I’m nailing the low carb part, but really, really struggling with getting enough veggies in without going over my daily limit. Currently, veggies are almost the only carbs I’m getting, but I’ve lost 7 lbs in four days and I’m worried I’m overdoing it, but also loving the results. My main worry is that doing this is unhealthy, but, otherwise, I’m absolutely thrilled with the results and satiation. Should I put in more veggies or keep it super low and reap the benefits?

Day 1: 2 eggs
1 slice bacon
Half cup cheese
Lettuce 2g
Chicken cubes 0
Parmesan shredded 1g
Caesar dressing 4
10 olives 1
Babel cheese 0
Beef stick 1
13 carbs?
1200 calories

Day 2:
For some reason, I didn’t write down everything this day, but it came to about 1500 kcal and less than 15 carbs, including 2 salmon fillets and asparagus in butter

Day 3:
2 eggs, 2 bacon, 1 cheese: 0 carbs, 450 kcal
chicharones 300 kcal
French onion 90 kcal, 3 grams carb
2 baybels 140
Plus 2 bacon 160
Plus patty 280
Plus egg 70
Plus lettuce 0 kcal 2 carbs
Dressing 20ish 1 carb
Plus cheese stick 70
Cottage cheese 3 carbs 150
Meat stick 100
(went slightly over on calories this day, but I’m pretty loosely shooting for 1200-1800 daily)

Day 4:
2 eggs 140
3 bacon 240
1 cheese 80

1 baybel 70
Cottage cheese 3g carbs, 150
beef stick 100

3 romaine heart leaves 2g carb
Beef 250
Seasoning 6g carb
Cheese 110
Olive oil 60
12 g carbs, 1200 kcal

As you can see, I’m still figuring out tracking and trying to get more precise. I would really appreciate any and all input.

(Cristian Lopez) #2

top lowest carb veggies nearly impossible too gain weight from I SWEAR!

1.Radishes ,super super low carb like 10 eqaul 1 net carb
2.Spinach, Ever herd of someone gaining weight eating spinach!
3.cilantro,parsley,or a few celery sticks

try a super greens supplement and make a keto almond milk+stevia+super food shake!

(Karl) #3

I love the words “Healthy” and “Unhealthy” - they can mean almost anything.

Based on what you posted, I was at very similar calorie levels and ate similar foods (though I’d occasionally plow through an entire bag of those Aldi’s beef sticks - those things are the bomb-diggity.)

I lost a lot of weight doing just what you did. Rapidly, too (140lb in under a year). Doing it the keto way made calorie deficits bearable. Not fantastic - just bearable.

When I lost the weight, I increased my calories to what MFP said was my maintenance level. And that level is a lot of food when you’re doing OMAD, so now I eat twice a day usually, roughly 2100 calories/day (i’m guessing, I don’t really log anymore.)

But that’s me. Everyone’s different, of course.

#4

What do you think about the protein issue? I just learned today that I should apparently be tracking it, but it seems near impossible to keep it to a ratio that’s reasonable subsisting on mainly cheese and meat. Apparently too much protein can kick you out of ketosis? But I wonder if that’s less of a worry if you’re calorie restricting

#5

Had no idea about radishes, that’s awesome. Thanks !

(Karl) #6

That’s a moving target. I’m no expert, but if you’re really insulin resistant and “gluconeogenesis” happens to a significant degree, then it could trigger enough of an insulin response that stops fat-burning.

Since this keto business is very protein/lean-mass sparing, i’d start with as little as you can get away with - which if i’m not mistaken is 0.8g/kg of lean mass if I remember Dr. Fung’s speech correctly.

Now, if you believe the yahoos on reddit’s r/ketogains, you’ll hear about how gluconeogenesis is not only a funny word, but is also a demand-driven process, yadda yadda, and that you should eat WAY MORE protein. Because Oleg like muscles. And Oleg smart, yes.

Then they will post pics of their biceps which are currently larger than my head.

So yeah, I’ll take Fung’s word for it. I just wanna be a healthy weight. At 48, I’m done trying to impress the ladies with huge pectoral muscles. That ship has sailed.

#7

Yeah, I’m not about that meat only life. Veggies are delicious. I’m just trying to find the right balance, but I do think I got a little wigged by some of the more extreme perspectives. I just want something that will make me feel optimally good while still losing.

(Karl) #8

I eat what many would consider to be, in strict technical terms, absolute garbage. But it’s garbage I like, and macro-wise, compatible with keto. Beef “snack sticks”, hard salami in dubious plastic blisters, 73% Ground Beef (“Ground” apparently meaning “complete with twigs and sediment”) and pork rinds, mostly from Aldi’s. And wilted baby spinach drowned in cheap costco butter. VERY occasionally. Just because I feel like I should. I know nothing of this “balance” and I certainly don’t seek it out. I’m sure lots of people would be quick to tell me I’m doing this wrong. But to me, results are results. My wife still thinks i’m going to die any minute now.

#9

Do you take any vitamins or supplements?

(Karl) #10

5,000 IU of vitamin D3 a few times a week, which I would take even if I weren’t doing keto. I don’t supplement with anything else.

Edit: That’s not to say you shouldn’t. I just don’t.

(matt ) #11

Just watch out for sugar in the meat treats. Most have added sugar. Someone needs to make a sugar free jerky and get that out there.

(Roy D) #12

Congratulations! If you’ve lost 7 lbs in the first 4 days you’re on the right track!

Don’t worry about eating too few carbs, the body does not need carbs. Some of the classic examples of a keto diet are eskimos and select African tribes where no carbs are consumed and they remain healthy.

Apps like MyFittnessPal make it easier to track your food. I use the free version on both my smart phone and computer. (The computer version has slightly more options, and the smartphone and computer versions can be linked.)

Sticking to fatter cuts of meat helps to achieve the higher fat macro, and lower protein macros. you can also use the following to increase the fat content while holding the protein levels down;

Heavy Whipping Cream
Olives
Cream Cheese
Sour Cream
Alfredo Sauce
Spam

(With the heavy whipping cream, use in coffee, or whip using an artificial sweetener, and pure vanilla extract.)

(Olivia) #13

Are you tracking total or net carbs (= total carbs-fiber)? For most people, the 20g/day refers to net carbs. If you eat mainly green veggies such as lettuce, broccoli, cabbage or vegetables that don’t have a sweet taste, you won’t have a problem meeting your carb-allowance.

#14

Total currently, but I’m thinking of moving over to net carbs. I just don’t want to slow down the loss, it’s been insanely fast so far. I’m down another 2 pounds since I posted this already

(Karl) #15

Yeah, the Aldi’s snack sticks read <1 on the label.

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(matt ) #16

That’s not bad. I do recall my wife grabbing some short meat sticks from Aldi.

(Sarah ) #17

if you are keeping your carbs low (usually below 20 g net carbs is a good goal) and getting the other nutrients you need, like the proper amount of protein and vitamins and minerals, plus enough fat to give you energy, then you are doing it right. the human body can take lots of ups and downs, so one day may be better than others- it really doesn’t matter, as long as your overall intake is adequate and your goal is to “do it right”. you are just now in the very beginning of a long process of changing your eating habits to something more sustainable and healthy. It takes awhile, so just keep on working on it. none of us “seasoned” people are eating the same things we did when we first started. its a process of growth and change. let it happen.

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #18

It will slow down. That is the law. You’re getting rid of the easily shed fat inventory now. You will exhaust that at some point, and then it will be slower.

Not pissing on the parade, but advising in advance of the panic when it slows.

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #19

I count <1 as .75g. All it means is it’s between .5 and .99g per serving. in the US.

(Roy D) #20

It is typical to get fast weight loss in the first few days of the keto diet with the loss of water. After the initial (rapid) weight loss, the rate of weight loss slows