Is this too carb-heavy for keto?
amusedmonkey
Posts: 10,330 Member
Should I split this lunch meal into two (I really hope not) or is it okay to eat it in one setting provided I have a 0 carb dinner?
I just want to stop feeling hungry at least once this week and this meal looks bulky enough for that purpose..
Here is my day so far with the planned lunch:
I just want to stop feeling hungry at least once this week and this meal looks bulky enough for that purpose..
Here is my day so far with the planned lunch:
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Replies
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Yep that should fill you up alright
it depends where you are with your Keto if your starting out trying to get into it or if your already in it does that make sense? Plus everyone is different some can get up to 50g a day of carbs and not get knocked out others need to get <20g basically they recommend between 20-30g in your first week then a gradual increase until you know your carb limit 0 -
A lot of people do great on 15g (or more) of carbs a day, even those who only eat one big meal a day. But I'd throw some more fat in there if it were me. Or get more later in the day.0
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Yep that should fill you up alright it depends where you are with your Keto if your starting out trying to get into it or if your already in it does that make sense? Plus everyone is different some can get up to 50g a day of carbs and not get knocked out others need to get <20g basically they recommend between 20-30g in your first week then a gradual increase until you know your carb limit
I'm on day 7 and I just can't stop feeling unbelievably hungry although I have been taking care not to consume more than 20 net a day or more than 10 carbs per meal. I thought it's about time I stop feeling hungry and do something more substantial.0 -
If you really want to give the satiety part of low carb a shot just to see what happens, 3 days or so of zero sugar and nothing but butter, cheese, eggs, fresh meat, and some low carb vegetables might do the trick. That little bit of sugar could be triggering your hunger, or even some artificial ingredient no one even knows is a problem yet.
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If you really want to give the satiety part of low carb a shot just to see what happens, 3 days or so of zero sugar and nothing but butter, cheese, eggs, fresh meat, and some low carb vegetables might do the trick. That little bit of sugar could be triggering your hunger, or even some artificial ingredient no one even knows is a problem yet.
That's not actual sugar. Logging coffee usually yields 0 calories/carbs so I log my cup of coffee as 1 gram of sugar. The chocolate did have sugar though, so maybe that's it?0 -
amusedmonkey wrote: »If you really want to give the satiety part of low carb a shot just to see what happens, 3 days or so of zero sugar and nothing but butter, cheese, eggs, fresh meat, and some low carb vegetables might do the trick. That little bit of sugar could be triggering your hunger, or even some artificial ingredient no one even knows is a problem yet.
That's not actual sugar. Logging coffee usually yields 0 calories/carbs so I log my cup of coffee as 1 gram of sugar. The chocolate did have sugar though, so maybe that's it?
Hm, that's an awful small amount of sugar, then. Maybe up your fat to 75%-ish? You could also be one of those people who just doesn't get to enjoy the satiety benefits of low carb.0 -
Granted, I'm not a keto person, but while your lunch has a fair amount of carbs, it also seems that it has some decent fiber, and so your net carbs are at 20g for the day. This actually has me curious. For the keto-ers: does eating a "high carb" meal kick you out of keto?
Essentially I guess I'm asking the same thing as the OP; does nutrient timing matter if your overall daily carb goal is on track? Just curious for knowledge sake.
Also, OP, what is your daily calorie goal?0 -
amusedmonkey wrote: »If you really want to give the satiety part of low carb a shot just to see what happens, 3 days or so of zero sugar and nothing but butter, cheese, eggs, fresh meat, and some low carb vegetables might do the trick. That little bit of sugar could be triggering your hunger, or even some artificial ingredient no one even knows is a problem yet.
That's not actual sugar. Logging coffee usually yields 0 calories/carbs so I log my cup of coffee as 1 gram of sugar. The chocolate did have sugar though, so maybe that's it?
Hm, that's an awful small amount of sugar, then. Maybe up your fat to 75%-ish? You could also be one of those people who just doesn't get to enjoy the satiety benefits of low carb.
At the end of the day my fat usually ends up at 70-80%
Here is a sample of a full day:
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If you eat a hi carb meal it can do yes as your stores get replenished your body is lazy and would rather use carbs but where people's carb limit for that to happen varies greatly my go too snack if I'm hungry is baby bell by the way can't get enough of them 0
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Granted, I'm not a keto person, but while your lunch has a fair amount of carbs, it also seems that it has some decent fiber, and so your net carbs are at 20g for the day. This actually has me curious. For the keto-ers: does eating a "high carb" meal kick you out of keto?
Essentially I guess I'm asking the same thing as the OP; does nutrient timing matter if your overall daily carb goal is on track? Just curious for knowledge sake.
Also, OP, what is your daily calorie goal?
My goal is 1700, a 250 calorie deficit.0 -
I think that carb amount is most likely ok. But you're no doubt hungry because of too little fat and protein in my opinion. Low carb and too little fat will leave you starving.0
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Might need to wait it out it does take time to feel the benefits of keto give it another couple of weeks maybe0
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Granted, I'm not a keto person, but while your lunch has a fair amount of carbs, it also seems that it has some decent fiber, and so your net carbs are at 20g for the day. This actually has me curious. For the keto-ers: does eating a "high carb" meal kick you out of keto?
Essentially I guess I'm asking the same thing as the OP; does nutrient timing matter if your overall daily carb goal is on track? Just curious for knowledge sake.
Also, OP, what is your daily calorie goal?
It won't necessarily kick you out, but dumping a lot of carbs or protein into your system all at once can spike blood sugar (your body will turn excess protein into glucose) and that can cause satiety issues.
Someone said on here a few days ago your body can even convert a high fat meal into glucose, but I haven't read that anywhere else, so I don't know. I still have a lot to learn.
Also, I don't see the total line on there, so OP is making me do math. It's way too early for math!
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Granted, I'm not a keto person, but while your lunch has a fair amount of carbs, it also seems that it has some decent fiber, and so your net carbs are at 20g for the day. This actually has me curious. For the keto-ers: does eating a "high carb" meal kick you out of keto?
Essentially I guess I'm asking the same thing as the OP; does nutrient timing matter if your overall daily carb goal is on track? Just curious for knowledge sake.
Also, OP, what is your daily calorie goal?
It won't necessarily kick you out, but dumping a lot of carbs or protein into your system all at once can spike blood sugar (your body will turn excess protein into glucose) and that can cause satiety issues.
Someone said on here a few days ago your body can even convert a high fat meal into glucose, but I haven't read that anywhere else, so I don't know. I still have a lot to learn.
Also, I don't see the total line on there, so OP is making me do math. It's way too early for math!
Hah! That's the total info for the full day:
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amusedmonkey wrote: »Granted, I'm not a keto person, but while your lunch has a fair amount of carbs, it also seems that it has some decent fiber, and so your net carbs are at 20g for the day. This actually has me curious. For the keto-ers: does eating a "high carb" meal kick you out of keto?
Essentially I guess I'm asking the same thing as the OP; does nutrient timing matter if your overall daily carb goal is on track? Just curious for knowledge sake.
Also, OP, what is your daily calorie goal?
It won't necessarily kick you out, but dumping a lot of carbs or protein into your system all at once can spike blood sugar (your body will turn excess protein into glucose) and that can cause satiety issues.
Someone said on here a few days ago your body can even convert a high fat meal into glucose, but I haven't read that anywhere else, so I don't know. I still have a lot to learn.
Also, I don't see the total line on there, so OP is making me do math. It's way too early for math!
Hah! That's the total info for the full day:
That protein looks a bit low even if you're entirely sedentary, but I'm terrible at protein, I mostly have to worry about going too high. I wonder if that could be it? Anyone else with more knowledge want to jump in here?
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Granted, I'm not a keto person, but while your lunch has a fair amount of carbs, it also seems that it has some decent fiber, and so your net carbs are at 20g for the day. This actually has me curious. For the keto-ers: does eating a "high carb" meal kick you out of keto?
Essentially I guess I'm asking the same thing as the OP; does nutrient timing matter if your overall daily carb goal is on track? Just curious for knowledge sake.
Also, OP, what is your daily calorie goal?
It won't necessarily kick you out, but dumping a lot of carbs or protein into your system all at once can spike blood sugar (your body will turn excess protein into glucose) and that can cause satiety issues.
Someone said on here a few days ago your body can even convert a high fat meal into glucose, but I haven't read that anywhere else, so I don't know. I still have a lot to learn.
Also, I don't see the total line on there, so OP is making me do math. It's way too early for math!
The body will only convert protein into glucose to meet the minimum needs of the brain which is pretty minimal. It's more of a demand driven process. If the brain isn't in need of glucose then the protein that isn't needed for muscle is metabolized into the same amino acids as fat.
I've never heard of fat becoming glucose. That doesn't make any sense to me.
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Well then I'm guessing my meal would be alright. The hunger is something I can deal with if I get to have at least one satisfying meal every once in awhile. This is temporary anyway. Telling myself that I will get to have all the oatmeal and beans I'm craving in a couple of weeks keeps me sane and alright. The weird thing is that my sister is doing well eating nearly the same things...0
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Is she eating at a deficit? I think it's great that you're helping your sister, but if it was me and I knew it was temporary, I'd probably eat at maintenance. Keto flu AND calorie deficit at the same time? No thanks.amusedmonkey wrote: »Well then I'm guessing my meal would be alright. The hunger is something I can deal with if I get to have at least one satisfying meal every once in awhile. This is temporary anyway. Telling myself that I will get to have all the oatmeal and beans I'm craving in a couple of weeks keeps me sane and alright. The weird thing is that my sister is doing well eating nearly the same things...
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I read it wrong, that was remaining protein, so not too low I don't think. I'm baffled. Maybe WBB55 has the right of it.0
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Is she eating at a deficit? I think it's great that you're helping your sister, but if it was me and I knew it was temporary, I'd probably eat at maintenance. Keto flu AND calorie deficit at the same time? No thanks.amusedmonkey wrote: »Well then I'm guessing my meal would be alright. The hunger is something I can deal with if I get to have at least one satisfying meal every once in awhile. This is temporary anyway. Telling myself that I will get to have all the oatmeal and beans I'm craving in a couple of weeks keeps me sane and alright. The weird thing is that my sister is doing well eating nearly the same things...
Yes she is. You are probably right though. I could use 250 extra calories. The funny thing is that I'm usually not hungry at 1500 calories of my usual foods and full at 1700, so I thought by setting my calories to 1700 would be a comfortable keto experience.. not the case
The problem is that I'm used to large bulks of foods so switching to something more compact is a bit unusual. I consume more vegetables than anyone I know, of which at least 3 pounds daily from tomatoes.0 -
amusedmonkey wrote: »Yep that should fill you up alright it depends where you are with your Keto if your starting out trying to get into it or if your already in it does that make sense? Plus everyone is different some can get up to 50g a day of carbs and not get knocked out others need to get <20g basically they recommend between 20-30g in your first week then a gradual increase until you know your carb limit
I'm on day 7 and I just can't stop feeling unbelievably hungry although I have been taking care not to consume more than 20 net a day or more than 10 carbs per meal. I thought it's about time I stop feeling hungry and do something more substantial.
eat more fats, stay under 20g carbohydrates, don't worry about calories so much for the moment, since you're starting out. main thing is not to go hungry.
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Granted, I'm not a keto person, but while your lunch has a fair amount of carbs, it also seems that it has some decent fiber, and so your net carbs are at 20g for the day. This actually has me curious. For the keto-ers: does eating a "high carb" meal kick you out of keto?
Essentially I guess I'm asking the same thing as the OP; does nutrient timing matter if your overall daily carb goal is on track? Just curious for knowledge sake.
Also, OP, what is your daily calorie goal?
It won't necessarily kick you out, but dumping a lot of carbs or protein into your system all at once can spike blood sugar (your body will turn excess protein into glucose) and that can cause satiety issues.
Someone said on here a few days ago your body can even convert a high fat meal into glucose, but I haven't read that anywhere else, so I don't know. I still have a lot to learn.
Also, I don't see the total line on there, so OP is making me do math. It's way too early for math!
ee, you keto people are horrible asking all these math based questions!
Interesting about the blood sugar spike and satiety. So I'm guessing there are two solutions then, balance it out by adding more fat to that meal, or spread the carb load more evenly throughout the day in the future?
As for converting high fat meals to glucose, isn't that the point of keto in general? That fat will be broken down and used to make ketones which can then be used to provide glucose to the body as fuel. Or do you mean that excess fat (or at least an overload of it in one meal) is broken down into glucose and then the glucose is converted back to fat for storage? I'm seriously confused now. I know I should have studied harder in biochem...0 -
Granted, I'm not a keto person, but while your lunch has a fair amount of carbs, it also seems that it has some decent fiber, and so your net carbs are at 20g for the day. This actually has me curious. For the keto-ers: does eating a "high carb" meal kick you out of keto?
Essentially I guess I'm asking the same thing as the OP; does nutrient timing matter if your overall daily carb goal is on track? Just curious for knowledge sake.
Also, OP, what is your daily calorie goal?
It won't necessarily kick you out, but dumping a lot of carbs or protein into your system all at once can spike blood sugar (your body will turn excess protein into glucose) and that can cause satiety issues.
Someone said on here a few days ago your body can even convert a high fat meal into glucose, but I haven't read that anywhere else, so I don't know. I still have a lot to learn.
Also, I don't see the total line on there, so OP is making me do math. It's way too early for math!
ee, you keto people are horrible asking all these math based questions!
Interesting about the blood sugar spike and satiety. So I'm guessing there are two solutions then, balance it out by adding more fat to that meal, or spread the carb load more evenly throughout the day in the future?
As for converting high fat meals to glucose, isn't that the point of keto in general? That fat will be broken down and used to make ketones which can then be used to provide glucose to the body as fuel. Or do you mean that excess fat (or at least an overload of it in one meal) is broken down into glucose and then the glucose is converted back to fat for storage? I'm seriously confused now. I know I should have studied harder in biochem...
From my understanding it's the latter, but like I said, I read that here and nowhere else, SunnyBunny is saying that is wrong.
I have read that excess protein will be converted to glucose (gluconeogenesis is the name of the process). Which supposedly can spike some people's hunger just like carbs can.0 -
Everyone is so different, huh?amusedmonkey wrote: »
Is she eating at a deficit? I think it's great that you're helping your sister, but if it was me and I knew it was temporary, I'd probably eat at maintenance. Keto flu AND calorie deficit at the same time? No thanks.amusedmonkey wrote: »Well then I'm guessing my meal would be alright. The hunger is something I can deal with if I get to have at least one satisfying meal every once in awhile. This is temporary anyway. Telling myself that I will get to have all the oatmeal and beans I'm craving in a couple of weeks keeps me sane and alright. The weird thing is that my sister is doing well eating nearly the same things...
Yes she is. You are probably right though. I could use 250 extra calories. The funny thing is that I'm usually not hungry at 1500 calories of my usual foods and full at 1700, so I thought by setting my calories to 1700 would be a comfortable keto experience.. not the case
The problem is that I'm used to large bulks of foods so switching to something more compact is a bit unusual. I consume more vegetables than anyone I know, of which at least 3 pounds daily from tomatoes.
Maybe you'd find an added 100-150 calories of vegetables and/or adding a fiber supplement would help. You might find ~35 net carbs easier, and I don't know that your sister would hold it against you if they were all vegetable carbs. 18g of fiber per day might not be enough for you when you're eating the denser foods. AND ~35 net carbs should still be enough to get you into ketosis, though you'd get there a little slower than ~20 net carbs.
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Everyone is so different, huh?amusedmonkey wrote: »
Is she eating at a deficit? I think it's great that you're helping your sister, but if it was me and I knew it was temporary, I'd probably eat at maintenance. Keto flu AND calorie deficit at the same time? No thanks.amusedmonkey wrote: »Well then I'm guessing my meal would be alright. The hunger is something I can deal with if I get to have at least one satisfying meal every once in awhile. This is temporary anyway. Telling myself that I will get to have all the oatmeal and beans I'm craving in a couple of weeks keeps me sane and alright. The weird thing is that my sister is doing well eating nearly the same things...
Yes she is. You are probably right though. I could use 250 extra calories. The funny thing is that I'm usually not hungry at 1500 calories of my usual foods and full at 1700, so I thought by setting my calories to 1700 would be a comfortable keto experience.. not the case
The problem is that I'm used to large bulks of foods so switching to something more compact is a bit unusual. I consume more vegetables than anyone I know, of which at least 3 pounds daily from tomatoes.
Maybe you'd find an added 100-150 calories of vegetables and/or adding a fiber supplement would help. You might find ~35 net carbs easier, and I don't know that your sister would hold it against you if they were all vegetable carbs. 18g of fiber per day might not be enough for you when you're eating the denser foods. AND ~35 net carbs should still be enough to get you into ketosis, though you'd get there a little slower than ~20 net carbs.
This seems like a good idea. I really do believe that macro levels should be seen on a sliding scale, and the number you pick should be based on personal satiety. While keto works well for a lot of people, it's definitely not going to be right for everyone. I have several friends that find carbs more satiating than any other foods, so they eat relatively high carb.
Since very low carb doesn't seem to be going so well, perhaps try sticking it out for another few days, and then try bumping up your net carbs a little. Rinse and repeat until you find a happy medium between satiety and sticking to your calorie goal.
I do have a stupid question though; if you could easily stick to your 500 calorie deficit eating your "normal" foods, why the change to keto?0 -
Update: I ended up having half of it just to be safe, since I didn't get a clear answer about how eating most of my daily carbs in one meal affect ketosis. Still very hungry, but I will be eating the second half in 2 hours to be safe blood sugar wise. Hopefully the second half will give me at least a hint of satiety.0
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amusedmonkey wrote: »Update: I ended up having half of it just to be safe, since I didn't get a clear answer about how eating most of my daily carbs in one meal affect ketosis. Still very hungry, but I will be eating the second half in 2 hours to be safe blood sugar wise. Hopefully the second half will give me at least a hint of satiety.
I'm sorry it's not going well for you. You're a good sister, though!
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I agree with some of the other keto'ers who said your fat is too low. You really should try to hit or exceed your fat macros and it might help fill you up. Add extra salad dressing, whipping cream on coffee, butter a steak. Stuff like that. It may help.
I will often have 10 or so grams of carbs at dinner and it works out fine. You should be okay. You could probably do that at a couple of meals and stay in keto.
Consider adding some exercise. If you exercise immediately after eating carbs you will burn a portion if them off, depending on intensity and length of time.0 -
Everyone is so different, huh?amusedmonkey wrote: »
Is she eating at a deficit? I think it's great that you're helping your sister, but if it was me and I knew it was temporary, I'd probably eat at maintenance. Keto flu AND calorie deficit at the same time? No thanks.amusedmonkey wrote: »Well then I'm guessing my meal would be alright. The hunger is something I can deal with if I get to have at least one satisfying meal every once in awhile. This is temporary anyway. Telling myself that I will get to have all the oatmeal and beans I'm craving in a couple of weeks keeps me sane and alright. The weird thing is that my sister is doing well eating nearly the same things...
Yes she is. You are probably right though. I could use 250 extra calories. The funny thing is that I'm usually not hungry at 1500 calories of my usual foods and full at 1700, so I thought by setting my calories to 1700 would be a comfortable keto experience.. not the case
The problem is that I'm used to large bulks of foods so switching to something more compact is a bit unusual. I consume more vegetables than anyone I know, of which at least 3 pounds daily from tomatoes.
Maybe you'd find an added 100-150 calories of vegetables and/or adding a fiber supplement would help. You might find ~35 net carbs easier, and I don't know that your sister would hold it against you if they were all vegetable carbs. 18g of fiber per day might not be enough for you when you're eating the denser foods. AND ~35 net carbs should still be enough to get you into ketosis, though you'd get there a little slower than ~20 net carbs.
This seems like a good idea. I really do believe that macro levels should be seen on a sliding scale, and the number you pick should be based on personal satiety. While keto works well for a lot of people, it's definitely not going to be right for everyone. I have several friends that find carbs more satiating than any other foods, so they eat relatively high carb.
Since very low carb doesn't seem to be going so well, perhaps try sticking it out for another few days, and then try bumping up your net carbs a little. Rinse and repeat until you find a happy medium between satiety and sticking to your calorie goal.
I do have a stupid question though; if you could easily stick to your 500 calorie deficit eating your "normal" foods, why the change to keto?
My sister is doing keto and asked me to do 2-3 weeks with her until she is in full ketosis and things are easier. Basically for support, to have something in common to talk about, and to take turns preparing main meals for both of us.0 -
amusedmonkey wrote: »
Everyone is so different, huh?amusedmonkey wrote: »
Is she eating at a deficit? I think it's great that you're helping your sister, but if it was me and I knew it was temporary, I'd probably eat at maintenance. Keto flu AND calorie deficit at the same time? No thanks.amusedmonkey wrote: »Well then I'm guessing my meal would be alright. The hunger is something I can deal with if I get to have at least one satisfying meal every once in awhile. This is temporary anyway. Telling myself that I will get to have all the oatmeal and beans I'm craving in a couple of weeks keeps me sane and alright. The weird thing is that my sister is doing well eating nearly the same things...
Yes she is. You are probably right though. I could use 250 extra calories. The funny thing is that I'm usually not hungry at 1500 calories of my usual foods and full at 1700, so I thought by setting my calories to 1700 would be a comfortable keto experience.. not the case
The problem is that I'm used to large bulks of foods so switching to something more compact is a bit unusual. I consume more vegetables than anyone I know, of which at least 3 pounds daily from tomatoes.
Maybe you'd find an added 100-150 calories of vegetables and/or adding a fiber supplement would help. You might find ~35 net carbs easier, and I don't know that your sister would hold it against you if they were all vegetable carbs. 18g of fiber per day might not be enough for you when you're eating the denser foods. AND ~35 net carbs should still be enough to get you into ketosis, though you'd get there a little slower than ~20 net carbs.
This seems like a good idea. I really do believe that macro levels should be seen on a sliding scale, and the number you pick should be based on personal satiety. While keto works well for a lot of people, it's definitely not going to be right for everyone. I have several friends that find carbs more satiating than any other foods, so they eat relatively high carb.
Since very low carb doesn't seem to be going so well, perhaps try sticking it out for another few days, and then try bumping up your net carbs a little. Rinse and repeat until you find a happy medium between satiety and sticking to your calorie goal.
I do have a stupid question though; if you could easily stick to your 500 calorie deficit eating your "normal" foods, why the change to keto?
My sister is doing keto and asked me to do 2-3 weeks with her until she is in full ketosis and things are easier. Basically for support, to have something in common to talk about, and to take turns preparing main meals for both of us.
You're a good sister; I'm just trying to picture my brother's reaction if I asked him to do a diet with me... Since you have another 2-3 weeks on it, I agree with trying to up your fat if you can. Although, it appears that you will have to sacrifice something else because you're hitting your calorie goal at your current intake, right?
And just for comparison, how is your sister doing on the diet? Is she also hungry a lot, or is she adapting better?0
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