I need some help here people. I’ve been on the Keto for 8 days. I eat four to five eggs and polish sausage for lunch ( at noon) and usually pork chop or two and broccoli covered in cheese. Am I over eating. I stay full, I feel great and I’m losing weight. Absolutely no potatoes, breads, rice or pastas. I was told eat all the meat I can. I am on here reading don’t over eat protein. Isn’t meats and eggs proteins? I don’t eat nothing for 16 hours. Leaving my last drop of anything by 8 PM. Am I on track or am I f’d up? Help please!
So confused, eat this, don’t eat this, good fats, bad fats
Baytowvin
(TJ Borden)
#2
It doesn’t sound like you’re over eating. Off hand I’d say you should try to add more fat. Pork chops are good, but they’re relatively lean.
Keto is not an “all you can eat meat” way of eating necessarily.
It’s keeping net carbs to 20 grams or less, moderate protein scaled to lean body mass, and fat to satiety.
Fat is really the key, and is often the biggest mental hurdle for people starting out since it’s been wrongfully demonized our whole lives.
As far as eating 16:8, that’s the most common type of intermittent fasting, and is great, but don’t force it. Until you’re fat adapted (which can take a couple months), just eat when you’re hungry and try to fill up on fat.
dandeecowboy
(Christopher Worley)
#3
Thank you, but if I’m not eating enough fat can you suggest fattier foods? I eat sharpe cheddar too. I forgot to mention that. Usually a pretty decent slice. Suggestions would be helpful.
mtncntrykid
(Ron)
#4
Olives, avocados, put butter on your eggs and meat and let it melt all over. Macadamia nuts are good.
Baytowvin
(TJ Borden)
#5
Start with addding butter to everything. Bacon is great…actually bacon is damn near perfect. Use fattier cuts of meat. I actually use a lot of ground beef and pork because they generally higher in fat, and cheaper, than regular cuts. For beef, ribeye is king.
Animal fats are best (in my opinion, but I’m mostly carnivore so I’m biased). Full fat dairy is great too. Butter (of course), cream cheese, sour cream, heavy whipping cream, full fat cheese, etc…
If you MUST turn to plants; avocados are great, avocado oil, and coconut oil.
dandeecowboy
(Christopher Worley)
#6
Man I really appreciate you knowledge. I also eat almonds smokehouse. Hopefully those are good to pound away. They’re so good!
Roobinsky
(Rita)
#7
I recently read The Real Meal Revolution 2.0 and it has some very helpful food lists as well as suggestions for phasing your food choices. I think a variety of foods and tastes helps keeping me satisfied with the WOE.
Baytowvin
(TJ Borden)
#8
Almonds aren’t bad, but they can be really easy to over eat. They do have carbs that can add up.
dandeecowboy
(Christopher Worley)
#9
Yeah I eat 28 and so I get 2g of carbs. Know anything about sugar free snack packs?
PaulL
(You've tried everything else; why not try bacon?)
#10
Be careful with those almonds—they are not carb-fee, unfortunately! And that smokehouse flavor is addictive.
As for how to get more fat in your food: when you cook, cook with bacon grease, lard, butter, tallow, and coconut oil. Stay away from the seed oils (cottonseed, safflower, canola, etc.), because they are unhealthy for a number of reasons, and they become even unhealthier when heated. Olive oil is good for you, but it burns too easily, so save it for your salads (and for making homemade mayonnaise, yum!). Don’t eat anything low-fat; low-fat processed foods are usually loaded with sugar, which you want to avoid like the plague. Go for whole-milk yoghurt, put heavy cream in your coffee, the whole nine yards.
There’s more complicated stuff I could confuse you with, but this will get you started. 
kib
(karen)
#11
You don’t really sound like a cabbage and salad guy, but one way I up my fat without much protein or carb is to saute cauliflower, cabbage, “zoodles” (zucchini strings) mushrooms, spinach and other low carb veggies in butter or olive oil or avocado or coconut oil (you can also use meat fats like bacon grease, tallow or lard if you want higher smoke point options) or make a butter and cream sauce for them. You do have to take a look at the carbs in the veggies but most above-ground vegetables are pretty low carb. Shiritaki (konjac) noodles are weird and take some getting used to but they are an excellent 0 carb conveyance for butter and cheese sauce.
pamplemousse
(Katie)
#12
@dandeecowboy these bad oils are often found in roasted nuts and other packaged foods, so be careful (check your smokehouse almonds).
pamplemousse
(Katie)
#15
@dandeecowboy I just found the ingredients to the Blue Diamond Smokehouse Almonds, they do not look the best if you are concerned about quality fats: ALMONDS, VEGETABLE OIL (CANOLA, SAFFLOWER AND/OR SUNFLOWER), SALT, CORN MALTODEXTRIN, NATURAL HICKORY SMOKE FLAVOR, YEAST, HYDROLYZED CORN AND SOY PROTEIN AND NATURAL FLAVORS.
I like Mauna Loa Dry Roasted Macadamias with Sea Salt, or other dry roasted macadamias. This nut also has fewer carbohydrates and is more keto-friendly.