Some questions from a newbie

(Scott) #1

I have been reading and watching videos and have most basics down. Some of the problems are where I am the labels at a lot of places don’t include the proteins. I cant find a good place or app that will show 3.5 oz hamburger patty is 20gram of protein etc.

Also I am in a bad habit of skipping lunches as I am often or the road or at a desk and and looking for good ideas for lunches on the road or at work with no fridge.

Finally when looking at cheese seems very high in protein for so little and worried and yogurt is so high in sugar ( hate plain) and I can t find any coconut or belgin etc. Only on my third day so a bit of headache this am but starting at the gym this weekend but in Canada where I live its -30 with the wind and staying in also any advice of meals etc. Not a good cook but stressing over to much protein. the carbs are ok its the fat and proteins

(Robert C) #2

You are stuck here - a very fatty (20% or more) patty cooked rare is going to be much better on the ratios than a lean patty cooked well done (where you might want to drown it in melted butter and add cheese to get good overall meal ratios).

I think you have to eyeball it and try to maximize the fat.

(Robert C) #3

So, you hate yogurt, drop it completely.

No need for it (as far as I know) and would be bad to justify some carbs (which should just be incidental from your greens).

(Robert C) #4

Stay warm!

Blue cheese and cream cheese are my “go to” cheeses. High fat, useful in many dishes and tasty.

(Scott) #5

thanks Robert, I had some frozen beef patties, but always used lean or extra lean, when done I will buy medium ground beef, and I do love yogurt but it was always fruit flavour which is 10g of sugar. Will try the idea about the butter, I put mayo on the burger . Thanks for the help

(Robert C) #6

Never tried that, but balancing as many blue cheese crumbled cheese pieces as I can on a steak or patty has become a sport in my kitchen.

(Charlotte) #7

i do that too. I will also melt gorgonzola crumble and butter together to make a sauce and pour it over steak or steamed broccoli. Thats a huge go-to in my house.

When I crave a sandwich I’ll stack a piece of lettuce, slice of roast beef lunch meat (.7g carb), and a slice of cheese and roll it up around a slice of avocado, veggies, and a little dollop of ranch or mayo. It turns into a little sandwich rollup. I’m very careful on what lunch meat I select because there can be hidden carbs or added sugar. I find that where I live roast beef to be the safest. What are your thoughts?

(Robert C) #8

roast beef can also jump up

keep overall vigilance is best

(Full Metal KETO AF) #9

Don’t stress about too much protein right now. Focus completely on keeping carbs under 20 grams. I would drop yoghurt completely, it seems to be your sugar fix usually. Not worth the carb expenditure. Eat protein and fatty foods to keep your hunger under control. @juice keto manifesto please!

(You've tried everything else; why not try bacon?) #10

There is no need to fear protein. There is an outdated belief still floating around, to the effect that excess protein will turn to sugar and spike your insulin. This was the best science of its day, but has since been shown to be false. The process by which the liver turns protein into glucose for those organs that can’t do without it, is driven by demand, not supply. The body has other ways of dealing with excess protein, and in a low-carbohydrate environment it will not spike your insulin.

If you get too much protein—which is harder to do than most people appear to think—you might overwhelm the mechanism by which the body turns excess nitrogen into urea, so if you smell ammonia on your breath or in your sweat, that’s too much protein! Time to cut back, because ammonia toxicity is not fun. Other than that, however, don’t worry.

(Carl Keller) #11

Try

You can plug in the item and it breaks it down into macros and a whole lot more.

(Scott) #12

thanks this is so helpful. As of no I have not really worried about carbs. The yogurt was I think a substitute for sweets as was said so yes that will be out. I will focus on fats and proteins mostly.

The only other worry I have is lots of bdays in the next month which means eating out. I know at least one Italian restaurant. No a big pasta fan but still a little worried and the other is Mexican restauarant and I do like rice and black beans ( I know they are 100% no) just wish the restaurants came up after being on for a few months

(Carl Keller) #13

If it’s Italian you can aim for steak or salmon with sauteed vegetables. Mexican is a bit more challenging but definitely try to avoid tortillas, tacos, rice and beans. You can also eat a little something before you go out so you’re not tempted to overindulge. I personally find that a small amount of starchy carbs doesn’t destroy my ketosis and may set me back less than a day… but others might find that it causes them cravings, belly aches and increased hunger. YMMV if you push this too far.

(Laurie) #14

Hi Scott! I also like to keep within certain parameters re protein. If the nutrition content is not shown, you can eyeball and use the following as a rough guide. Each of the following contains approximately 20 grams of protein:

3.5 ounce hamburger patty
3-4 ounce portion of most meats (e.g., small pork chop)
half a can of salmon
3 eggs
2.5 ounces of real cheese (cheddar, Swiss, etc.)

I’m trying for 80 grams of protein a day, and I was surprised at how little food it took to get there. I used to eat waaay more protein before keto!

Skipping lunches shouldn’t be a problem; I wouldn’t worry about that.

You can always doctor up plain yogurt with sweetener (I use stevia, but some people don’t like it) and possibly other ingredients. Coconut is naturally sweet, so if you add coconut you won’t need too much sweetener. Look for plain yogurt with 9%-11% fat content; several brands are readily available in Canada (I’m in Canada too). Walmart has cheap unsweetened coconut.

Yes, eating with other people, especially at celebrations, can be a real challenge. Most restaurants have something you can eat. And you can always come here for a pep talk if necessary.

Best wishes.

(Scott) #15

thanks I usually make my patties about 3 to 3.5 oz. And yes the proteins seem like they creep up pretty quick. thanks . Under my calculator it told me 130 grams per me but seems pretty high

(Laurie) #16

Yes, it does seem high.

I just looked up some resources, but now I’m confused myself. So maybe someone else can help you with this!

(Scott) #17

It is high but I am not going to eat that much protein . I am large so I guess at this point I can but am trying for around 80g

(Running from stupidity) #18

The ONE DAY I don’t wake up at 4am :slight_smile:

Keto is this easy (Keto for beloved noobs)

This is for Phase One - the starter phase. It’s still not complicated later, but this is the really easy to explain version which will help you no end.

  • Eat under 20g of carbs a day

  • Don’t worry about the scale. All it tells you is weight, it tells you nothing about body composition, even the “smart” scales.

  • Eat plenty of good food - fat and protein - while adhering to 20g/carbs/day. Don’t worry too much about macros and calories EXCEPT carbs. Keep them below 20g/day. (Prioritize the animal protein (i.e. not protein powder) - always start with protein in every meal, but don’t panic about it.) Your job is to get fat-adapted, so give your body the fuel you want it to use. Also, your appetite will vary - it’ll disappear, then it’ll come roaring back. Happens to most people, don’t sweat it.

  • ELECTROLYTES/SALT - KEEP THEM UP

  • Buy the meat you can afford - don’t stress about grass-fed, organic (con), etc… The worst meat is better than the best bread.

  • Fasting is a tool. Nothing more, nothing less. Works for lots, not for others. Don’t let tools tell you to use it before you’re fat-adapted and it makes sense.

  • This site has a search function (magnifying glass at the top of the page) and a newbies section - use them both, you’ll get a better variety of answers to your questions far more quickly that way. SERIOUSLY, THIS IS VERY USEFUL.[1]

That’s as difficult as it needs to be for a couple of months.

My good friend Terence (being friends with a Kiwi feels kinda dirty, but there you have it, keto makes for strange bedfellows) tells me this thing I have described above is called “dirty keto.” So yeah, do dirty keto, kids! :slight_smile:
Lots of Love, THE JUICE

Expanded version is HERE

[1]If you can’t find a useful answer after searching and reading for a while, we can help you a lot more if you tell us relevant data about yourself such as your reasons for doing keto, your weight/height/age/gender, a sample menu plan & any relevant health conditions.

(You've tried everything else; why not try bacon?) #19

@jscott1967 How much do you weigh? The standard recommendations are generally couched in terms of grams a day for each kilo of lean body mass. So someone weighing 118 kg with 30% body fat would eat 82.7 g of protein, or about 330 g of meat. And that’s at the low end, 1.0 g/day/kg. Recommendations vary, depending on the expert, but you could reasonably go as high as 2.0/g/day/kg, or 161 g protein/660 g meat. And Dr. Ted Naiman claims that “too much protein isn’t even a thing.” (Opinions vary whether he is actually making sense with that claim, but he certainly looks quite lean, and people seem to like him as a physician.)

(Scott) #20

I am 6’3” and weigh 320 lbs . Not sure body fat probsblyb 30ish. Light workouts but getting back into working out next week