I am five weeks into Keto and I’m still eating 4 times a day, if you include my coffee with butter and coconut oil in it. On a typical day I’ll have my coffee around 8, then I get hungry around 11 and will eat eggs with some cheese or bacon. I workout in the afternoon and I have always been one that is hungrier after a workout. It definitely never suppressed my appetite. So, I will eat around 230/3 which is usually leftover dinners ( fatty meat with low carb veggies). Then dinner around 7/8. Macros are 80/15/5 and kcal intake is about 1500. I’m stalled in my weight loss and as of this week, I have cut back on dairy and eliminated stevia. I drink plenty of water usually a gallon or close to a gallon a day.
Am I eating too frequent? When did you reduce your meal intake? I would like to try IF or OMAD. Any advice is greatly appreciated!
Still eating 4 times day...how to cut back?
Perhaps you should consider increasing protein ratio. You are at 15%, which is on the very low end.
Going from eating 4 times a day to one meal a day is a big step. Maybe take a couple of smaller ones in between.
I’m with Ethan, maybe up the protein a little and see if that will allow you to be less hungry enough to go to three or two times a day eating. Protein can be very satiating for some people.
@EZB and @Bellyman- thank you for the suggestions. I will try increasing my protein and see if that helps a bit. I don’t mind eating 4x a day, but I don’t know if that is too much or if that is what is hindering my weight loss. I know my body is so jacked up from years of yo yo dieting and calorie restricting.
The coffee with fats won’t actually affect your insulin (or at least very little) so you have an eating window of 11am - 8pm, which isn’t too bad! It would likely be best to make it two meals in there instead of 3, but for 5 weeks in IMHO you’re doing just fine.
Agree with the others that your protein (and your calories!) look pretty low for someone who’s working out. A shift might look like this: nudge your first meal just a bit later if you can (11:30, 12:00), and eat more at that meal! Then after you work out, you might not be hungry because of a bigger lunch but if you are, can you have try having something that’s just fat? Then dinner as usual.
That sounds like a really ideal plan! Thank you so much for the suggestion! I will most definitely be giving it a try, as well as increasing my protein. Thanks, @Madeleine!
Are you eating to satiety? If you are eating enough food, you should be able to go several hours until the next meal.
Hey Paul! Thanks for checking in on me. I certainly am eating until satiety. I used to be one who over filled there stomachs because the food was so good. But I like to think that over the course of time, I have trained myself to eat slow and be cognizant of clues. I walk away from my meals feeling satisfied and not over full of hungry. Maybe an adjustment to my macros might help. This is keto’s world, and I’m just living in it! 