Trying trying trying

[Scobie]

Trying to get my protein in for the day. I had two fried eggs with cheddar cheese and half an Avacado. I ate the other half about 2 hours later. For dinner I ate 200 g of ground pork fried with eggplant and a salad.
This brought me to protien-67g
Fat-112g
Net Carbs-12
47year old female
156 lb trying to lose to 140
5’4"
Is it bad to eat this much protein In One sitting?
Struggling to lose so tried to eat more calories today

[Momof5]

This was my food for today, you are not eating enough…

I am 55, 5 foot 2 inches, I was 293, I am 236 atm (down 57 pounds so far) with a goal weight of 130 or less.

I use cronometer.com – and as you see my cals allowed for the day are 1821 and sometimes I got a bit below (like above) but sometimes I go a bit above too. All I really care about is keeping the carbs at below the 20 gram mark. I often have it way lower then that, 18 is high for me.

I eat lunch at 1pm and then supper at 4:30 -no snacking or calories between 5pm -1pm the next day for a daily IF of 20:4 --20 hours no calories, TMAD (two meals a day) no snacking between. When I started I just made sure that I had no snacking and ate 3 meals a day, then at least 12 hours a day no food to start, then increased it over time to the 20 hours I do now on my eating days.

Calling @David_Stilley to do the calculation please --he figured mine out for me and the numbers for many of us on the forum, he is extremely kind and helpful!

[Scobie]

If I’m 5 foot 4 inches and weigh 156…i need more calories than 1300? With protein or fat?

[Momof5]

Hopefully @David_Stilley notices this and can calculate it for you, he is great for knowing all that stuff.

Since you are new to Keto, I think you are better off doing 3 meals a day and no snacks, and in time, as you get fat adapted you can work more on narrowing your eating window. If you are missing a meal, generally people skip the breakfast or supper time frame, though, to have a long fasting period, for your body to burn its only fats without calories going in.

[Scobie]

Thanks for your help. Tomorrow I will try and eat 1500 calories. Maybe 500 per meal. I wish I felt hungrier for that much food.

[Momof5]

I had a 2.5 month stall this past summer (no weight loss, no cheating, but it was because I was not eating enough). When I increased my calories, to closer to the 1800ish a day, I started losing again. David and others on the forum have have had similar situations as well. Keto is not about starving yourself. Fasting is awesome, but not until later on, when you are Fat adapted.

[Scobie]

Okay. I will start eating more and see how it goes. I wont watch the macros as much and just the carbs and just enjoy eating good healthy whole foods. I did the HCG diet many times. Always lost and regained the same 20lb. I have hcg in my fridge but I want a complete life change instead of yoyo diets and I feel this is it. So, I’m not gonna worry so much about the scale and will keep reading this forum and hope for the weightloss with the healthy change of eating.

[amwassil]

Pro-Tip™ Flaked Light Tuna in Water is 23% protein. 140gr can contains 23 grams of protein. Drink the water! There’s lots of water soluble good stuff in it.

[Scobie]

I have a hard time eating tuna but if I can add mayo I would enjoy it more. I find it dry. So for lunch tomorrow I will have it stuffed in a red pepper with mayo. Thank you. Love the help

[Momof5]

The only mayonnaise that I have found that is Keto is Chosen Foods Avocado Oil Mayonnaise. If you have access to Primal Foods they have one too. Any other Mayonnaise I have seen in the stores is not Keto friendly, as they have seed oils, just a warning that many new people to Keto are not aware of.

[amwassil]

Glad you found it helpful. Yes, tuna with mayo is fantastic in my opinion. BUT you have be careful with the mayo! Most is made from one or another high PUFA seed oil, which is not desirable. As @Momof5 points out, however, both Chosen and Primal have alternative mayos. I don’t like the taste of any Chosen or Primal mayo I’ve tried, so I make my own now using olive oil. I intend to try avocado oil and even some saturated fat versions with butter, lard and coconut/mct oil. I think those would be more correctly called Bernaise sauces rather than mayos.

[David_Stilley]

HCG diet

From the Mayo Clinic

Has the HCG diet been shown to be safe and effective?

Answer From Katherine Zeratsky, R.D., L.D.

“No on both counts. In fact, the Food and Drug Administration (FDA) has advised consumers to steer clear of over-the-counter weight-loss products that contain HCG. HCG is human chorionic gonadotropin, a hormone produced during pregnancy.”

I really know nothing about this but it sounds like a bad idea taking sex hormones to lose weight. Better to do it with proper feeding.

I really kind of dislike macro calculations now. I track nothing anymore, even carbs because I have learned how to feed my body and I know my foods. Currently I eat ZC or Carnivore. It’s another school of thought that I believe is more effective so I am trying it out. There’s no reason to fear protein, unless you eat so much you feel bad later, usually manifested as “meat sweats”. This is a thermal reaction from digesting a lot of protein with inadequate fat usually. Here’s two calculations but I recommend looking at the different macros individually so, carbs are a limit, protein is a target and if you’re craving it more is okay, it’s also fine to have lower protein days and well, fat eating is going to vary with your needs for satiety. My strategy at the end of straight KETO was to have a gram of protein per pound of your goal body weight. Fat macros I set to 0 and tracked the amounts without worrying about hitting a particular macro. Generally you want fat higher than the consumed protein, but you shouldn’t eat fat just because. So my recommendation is 20g carbs max, 140g of protein as a target, and fat as needed to balance the protein but also as needed for energy and satiety. Your goal should be instinctual eating, not following a calculation and stressing about hitting those numbers. I did two calculations for comparison, sedentary life style and moderate activity and exercise. No deficit, this is set to maintenance levels.

Sedentary,

Moderately Active,

As you can see both are kind of lower calorie options. I think 2000 kcals is more realistic. Also calories aren’t a good thing to count because a calorie isn’t just a calorie, the source is more important because each macro has it’s own unique metabolic pathway. Carbs trigger the most insulin, meat much less and fat is the lowest as far as insulin response. Insulin affects weight loss so you want to keep that low, that’s why we limit carbohydrates. I feel you are in absolutely no danger of overeating protein or fats as you don’t have a raging appetite like some do starting KETO. Focus on nutrient dense foods like meat, eggs and less on vegetables.

I hope you find your way and this was helpful. Remember what works for one person may not work for you and time, experimentation and paying attention to your own body is key to finding what works for you.

Part of the problem is that a stupid calculator program that knows little about your actual metabolism beyond your height, weight, age and sex isn’t going to know better than your own body what your needs are. Your body is doing constant calculus level equations every minute of the day to stimulate appetite or not. Your daily needs will vary everyday and a calculator doesn’t have the capacity or data to calculate that for you so you can force the calorie restriction limit which isn’t smart. Our brains tell us things to do to manipulate results but our metabolism knows better and doesn’t work like that. Counting and limiting calories is unproductive IMHO and also many experts feel the same. It runs your metabolic rate down.

Lots of BS KETO advice on the internet. Primal man never logged food, this is a phenomenon since people started trying to lose weight through calorie restriction and consuming processed foods as part of their diet. People used to eat more naturally at higher caloric levels and obesity was rare. Foods were more single ingredient items. Calorie restriction is built into the apps even on a ketogenic diet which is driven by hormonal healing, not trying to eat less. We do this purely by limiting carbohydrate intake.

[Scobie]

Wow thank you so much. I will read this over and over. I’m so happy to be eating healthy and to have this kind of support.