Water weight or Fat

#21

I wouldn’t eat less than 100g, that’s way too low. But I also wouldn’t eat only 80g protein either. Do you have a calorie ceiling you’re working with?

Don’t fear protein, including Whey.

#22

No, fat has no carbs and if nothing else, it provides calories - and fatty acids.
I eat cheese that has no carbs. Eggs have carbs but very little, it’s no problem, I surely mentioned them already.
Nuts have various amounts of carbs. A little low-carb vegetables have little carbs and they can help if you need something with your fatty proteins.
The only really carby animal product I know is milk. So there are many options. And meat alone is zillion options… Egg alone has huge variety, I do almost everything from eggs :slight_smile: I need variety myself but I am not lost even on my rare meatless plantless days, I can eat plenty good food and staying way below 20g total carbs if I want. So even plants fit, just not very much.

If you just add, say, 100g lactose free cheese to your day, it adds a significant amount of calories without any carbs. Similar with meats… Fats…

(k) #23

Fats dont have carbs. The food item does. Thanks for the options. I’ll look at different foods and see what I can have. Might take me some time to discover new options.

(k) #24

I’m on low calorie as weight loss is my goal. No ceiling, will have to test it and see how much I can eat and continue to lose weight. Over the coming weeks, will explore different options and see what works. I guess each variation should be tried for a few weeks, could take a while to figure it out.

#25

Fat as food item. I avoid added fat as much as I can, usually but people put extra butter on things… You surely eats something that can handle extra fat… But fat alone is a snack for some people, I had those moments in my life too… But it’s just an option, you don’t necessarily need added fat on keto.

It’s really easier to start with fatty protein and adding carbs later if they fit. So I would take away carbs first. Indeed, adding many fatty items bring a tiny bit carbs as well so it’s useful if you don’t have 25-30g for 800 kcal already.

We don’t need extremely low-calorie for fat-loss. If someone does, I am very sorry for them. But it’s not the usual case.

#26

Just make sure it’s not too low, a slowed BMR is no joke to fix. I learned the hard way.

(You've tried everything else; why not try bacon?) #27

One of the things the body does is to lower the metabolism to compensate for inadequate energy intake. So even on a ketogenic diet, you risk slowing your metabolism by not eating enough. You can get away with restricting calories for a time, but as your metabolism slows, you have to cut calories even further, which causes the metabolic rate to drop again, and so on. That’s why most diets are unsustainable over the long term. Eventually people get too hungry and have to eat.

The good news is that increased caloric intake is met with a compensatory increase in metabolic rate. The body even has ways of wasting energy, by uncoupling adipose mitochondria from the energy needs of the cell that contains them, for example, and by excreting fatty acids and ketone bodies. So on a ketogenic diet there is no need to fear calories. As long as we keep our carb intake low enough, our insulin level will remain low enough to stop interfering with our hunger and satiety hormones and low enough to stop trapping fatty acids in our fat tissue. And our appetite hormones will be able to set our intake to a level that nourishes the body adequately from both dietary fat and excess stored fat.