So i decided to try the keto diet a couple days ago,this is what i normally have:-
Breakfast:-Protein world vanilla milkshake (400ml)
Lunch:-6 grilled chicken wings and 4 bacon slices
Dinner:- Omelette (3 egg,grated cheese,ham and vegetables)
Am i doing anything wrong?Any advise?
I would ditch the protein shake - it has a lot of artificial ingredients. Focus on whole foods. How do you know you’re not in ketosis?
You may not be getting enough calories or fat. You need to tell us more about your height / weight/ goals etc.
Eggs, meats, fats, butter, bacon. Have a look at the recipe section. Based on your height alone you seem to be starving yourself.
Keto is about turning into a fat burning machine. You first need to get fat adapted by eating a lot of fat and to ensure your body isn’t going into starvation mode.
I have been using myfitness pal app and am already over my recommended protein and fat intake,any suggestions
I hate that mfp app. Many people that have been using it seem to be way wrong. What have you asked it to give you? How many calories does it say you are getting?
Are you ever hungry eating the above?
Male/female? Height?
Are you using their defaults? Because they are no where near being Keto. For a keto/lchf plan your fats at 70+g. carbs, 20 g, protein ±100 grams or something close to that.
I’d ditch the shake. Make your own with almond and or coconut milk, yogurt, berries, 100% Cocao Powder, dash of stevia if needed. Or a green one with leaf veggie instead of the berries. What ever floats your boat.
As others mentioned you have to change over to a fat burner. You do that by going as low carb as you can stand. That can take months for some, a few days for others, and I have heard of it taking up to a year for a few people all depends on how broken your system is. Once you become a fat burner, think about doing at least intermitten fasting.
All the best sorting this out.
There are tons of useful threads on this forum. Have a look through them. Here is one:
6f 7
current weight 140kg
target:- 70kg
Daily calorie target is 1960,am below that target,as am over my protein and fat intake i will need to have more carbs to make up or it
You are 6ft 7??? I stand by my original statement and add a bit: double your intake. You are not feeding your body enough and it is in starvation mode.
When you say your daily calorie target is 1960, based on what? You should be getting over 3000 cals at that height. You’re obviously a big bloke (don’t take offence, so was I!!), but don’t get sucked into the calories in calories out madness. It is wrong and does not work. In fact you should not count your calories at all, you should ignore them and not count them.
Simply; 20g max of carbs, for you about 100g of protein, and then fill your boots with fat, fat and then more fat. You should feel stuffed with fat. You should eat to satiety ie don’t stay hungry. If you get hungry eat more fat.
Good luck: I can promise you that this works. Just stay with it.
What @Alecmcq said:
Go read up on some of the basics in these forums. It’s not about calories, it’s about turning you into a fat burning machine.
Its also important to note:
Even if you were doing everything perfectly, you may not notice anything after two days. I’d recommend spending some time listening to The 2ketodudes podcast and cruising this forum on what the ketogenic way of eating is all about and the science of how and why it works.
This is a lifestyle, not a quick fix.
Have you change your MFP settings? It will default to a low fat diet recommendations. You need to set it for the percents you want.
And you can’t tell whether your in ketosis or not because you haven’t lost weight.
Not if you want to go keto. More healthy fats, and keep the carbs to 20g or less, can be net or simple grams.
Fat is your best friend now, it keeps you from being hungry, only takes a little to up cals. but when first starting out, calories are not a big concern.