Um hi, this is my first day on this forum. I started my keto journey two weeks ago. I lost 5 lbs, which I read would be water weight. Then today is the end of week two and I gained one lb. After reading more I think it might have been the fact that I was leaning on cheese. I am not a big meat eater. I do eat it, but really just chicken and beef. I also went out twice this weekend. I had a Cobb salad once (which had way more carbs then I thought). And the second time we went to a Mexican restaurant. I had brisket with guacamole and sour cream and some fajita veggies. This morning my keto levels had dropped to low. The past two weeks I had been maintaining a medium level of ketones. I have been using my fitness pal to track my macros. I have been getting pretty close to the requirement of 5C, 25P, and 70 F. With the occasional 2% variation. But I have also found that at the end of the night.(sometimes) I am pushing a fat bomb or cheese down just to get to the fat goal even when not hungry. So I guess I am wondering are these all super bad? I am committed to doing this right just not sure I am.
Two weeks in and back tracking
Simplify:
If you go out to eat, consume the meat, lettuce and cheese and leave the rest - no dressings that you do not make yourself.
At home, if you want results and weight loss then drop your carbs to <20g per day, reduce protein and increase fat - then of you really want to see amazing results try eating all your calories in one meal per day.
Stick to that for four days and you will notice a significant difference. Once you have recognized results, decisions become easy.
Keep going!
I have heard about fasting is this how you do it? And how the neck do I get 1500 calories in one meal? I think I would burst.
Also I have been doing 18 g fat (give or take a few) 88g protein, 109 fat. With 1490 as my calorie goal. According to a keto calculator I found online.
No need to eat anything just to get to a percentage!! No need to eat if you are not hungry. Just keep your carbs 20 g or fewer, moderate protein, fat to satiety.
So you don’t think hitting that 5,25,70 percentage is that big a deal so long as I keep the carbs low?
Ok well that makes me feel better about missing the goals by a few percentage points. Ok I will focus on keeping carbs under 20g and the fats high. Thanks
Right, the percentages give you an idea how keto differs from the standard American diet, but you should always calculate your macro nutrients by the gram because you could eat 3000 calories and have your percentages look perfect but you had 100g of carbs or 200g protein or something, just for example.
It gets easier the longer you do it. A year in I still tweak my macros (in grams) because I like data & don’t find tracking odious. Some folks hate it. For example, If I’m stalled it might be I’m having too much protein for what my body wants. That can change based on activity levels so it’s worth checking back in with now & then as my Keto journey evolves.
But at the beginning, the first 6-8 weeks, the best thing to do is eat tasty keto foods to satiety & get fat adapted.