Standard Day On Keto

newbies
(Chris Gill) #1

Just a quick question. This is my standard day usually. Am i eating too much or is it about right?

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(Carl Keller) #2

Keto is about restricting carbs, not calories so don’t limit yourself to what an ap is telling you to eat. If you are still hungry, eat more. Losing weight and getting our hormones to behave how they are supposed to doesn’t work if we are constantly hungry. They key is to keep carbs low and eat fat and protein to satiety. Some will argue that their satiety hormones are broken and they don’t know when to stop but the best way to get it fixed is by practicing and teaching yourself and your hormones how to communicate.

If I am to be completely honest with the foods you are eating, I’d say that it could be much less processed. Most of the things you are eating are multi ingredient items made by some company. We are much bettter off eating single item whole foods that don’t have additives.

I like to my meals to focus on a fatty protein and I supplement with a cup or two of buttered vegetables or sometimes a salad. Here’s an example of how I like eat to satisfy hunger and offer the most nutrition for my body:

Breakfast: 4 strips of bacon and 3 scrambled eggs

Lunch: A small salad with avocado and 6 ounces of grilled salmon

Dinner: 16 oz ribeye with buttered green beans and asparagus

(Chris Gill) #3

How is the food processed? I buy all single packed salad and make the salad myself from scratch. The headbanger recipe is also made from scratch, it isnt a packaged product.

(Bob M) #4

You don’t want to use store-bought mayo (too many polyunsaturated fats), if you can help it. What’s “mixed ham” by “Morrisons”? I personally eat a lot of ham, but it has to be low carb.

What’s in the boost energy drink, particularly the fat?

I can’t give you much help, as I eat completely differently than that. (Don’t eat breakfast, for instance, unless the family goes out for it.)

(mole person) #5

I think you’re reading his table incorrectly. There is zero fat in his breakfast. It’s only 13 calories. Less than a cup of coffee with a teaspoon of cream.

(Chris Gill) #6

Mixed ham by morrisons is essentially just ham trimmings.

I dont buy anything without running it through my CarbManager app and checking it.

In regards to the mayonnaise, it is by Heinz, what other mayonnaise should i eat? Make my own? I dont have the time in all honesty to hand make every single thing i eat.

I dont eat breakfast, i have a cup of boiling water with some lemon juice mixed in.

The boost energy drink has 0 carbs or sugar (i dont usually drink them but needed a lift mid morning)

(mole person) #7

Your menu looks fine to me but everyone is a bit different. You haven’t given us any stats. Your age, height, size and energy expenditure will matter.

Also, how long have you been doing it? Are you hungry, satisfied, or feel like you’re stuffing yourself eating this amount? Are you losing weight?

(Chris Gill) #8

I was on keto for around 2months and lost a stone before going on holiday and ruining it.
I was eating the above or similar pretty much most days and was well into ketosis. No hunger at all and actually forced myself to finish my evening meal most days. However i was on the incorrect macros as it was set up for a 5.5ft woman eating 1500calories per day. I am actually a 6ft man @ 205pounds with moderate daily exercise.

Ive only just started again this week hence why i am asking about the additional calories (now 1900)

(mole person) #9

Thanks for the additional information, it helps tremendously. So it’s good that you updated your macros but only to get your protein more in line with where it should be for a man your size. However, if you weren’t hungry while eating 1500 calories than you likely won’t be needing all the extra fat that you are having now.

You should only be eating fat to satiety. Not a bit more. Remember, you have plenty on your body, so as long as you continue to be satisfied you don’t need to be adding tons to your plate. As you lose weight and get closer to your goal you will start to get hungrier. When that happens you should add more fat.

Only the protein macro is always a target.

Carbs are a maximum.

And fat is your fuel source. But you only want to add to what your body is willing to give up. If you add more, your body just holds on to it’s stores.

When you get to your maintenance weight is the only time you need to be eating the full fat macro so that you don’t keep losing body fat beyond that point.

(Chris Gill) #10

Llana thank you, you have cleared up everything i need to know.

(Scott) #11

My standard day on keto.
I don’t count calories, I ignore them.
I don’t log anything.
I eat real foods
I eat healthy fats
I eat three meals a day
I drink alcohol daily.

We are all different but this is how I do keto or LCHF. I am never sure where I fall. It seems to work for me, your results may vary.

Note: I came from a MFP calorie deficit model and hated the work that logging created. I am happy with keto now and find it effortless to do.

(Carl Keller) #12

I may have mistaken all the products you listed as “by” (unknown, heinz, morrisons, tallulah, woolworths) as not being single item, whole foods. I suppose some of those are the places you actually bought them.

(Ellen ) #13

Scott, are you doing keto for weight loss? Curious if the alcohol affects your loss. I now have horrible hangovers and cannot tolerate more than 2-3 drinks once in awhile. Then I gain 2-3lbs that takes me forever to get back off. Wish I could drink. I used to enjoy it.

(Scott) #14

@Ely Keto for weight loss but I am less than 10 pounds from my target. I never get a hangover. I get up at 4:30 AM without an alarm clock and run most days. Usually 25 to 30 miles a week and strength train three days a week. I have been experimenting to see if I can get the last few pounds off while still drinking. When I went keto I increased my scotch while decreasing my beer. I normally have 3 scotches, a half bottle of wine and a beer nightly. I can lose weight in spite of this but not fast at this point. I think I will have to change that because my only body fat is in my belly and that may be a possible sign of fatty liver. Waiting for family visiting to return home before embarking on this new experiment. If I can eliminate the scotch and beer during the week I think I will get good results.

(Ellen ) #15

Wow…impressive. I tip my hat to you sir!

#16

Definatley not too much man, if you’re working out or real physical up say to up some of it.

(Scott) #17

I can remember back in my MFP days and logging everything I ate or drank someone posted “dude, do you realize half of your calories are in booze?” I said “I know I need to cut down, its not good.” He said “no, we are in awe.”

(Ellen ) #18

A very efficient body