Help.

MAB0218

If some on could look at my diary and let me know if I am doing this right, I would be greatful. I switched from 50g of carbs to 20g two days ago. I have only been at this WOE since the 2nd. During the summer I lost 40 by counting calories but I gained a lot back.

I am also confused if I am suppose to be worried about calories or not.

mrssto78

By switching to this WOE and eating more fat and protein than carbs I naturally eat fewer calories because I stay full longer. Some days I go over calories by a hundred or so and I don't sweat it because the average is under. I wouldn't say that calories don't matter at all though.

MAB0218

I havent reached that point yet. I know it's my bidy craving carbs but yesterday I was starving. Lol. I cant wait to get to the point were I am barely hungry.

cstehansen

MAB0218 wrote: »

If some on could look at my diary and let me know if I am doing this right, I would be greatful. I switched from 50g of carbs to 20g two days ago. I have only been at this WOE since the 2nd. During the summer I lost 40 by counting calories but I gained a lot back.

I am also confused if I am suppose to be worried about calories or not.

"Doing this right" is a bit hard to define. This is very dependent on goals and other health aspects. I know there have been multiple studies showing the advantages of limiting eating to 2 or 3 times a day instead of 5 or 6 as the "experts" have been pushing for decades. This is in a calorie neutral setting.

Calories do matter, but the origin of the calories and the frequency of them also matter. I am assuming from what you did post that you have at least some weight you want to lose. For that, the source of the calories gets a bit more important IMO.

First let me say I love bacon. I have a bacon calendar in my office. I think it could be its own food group. That said, it is one of the foods that fits the macros of keto/LCHF, but does not provide the same filling effect as many other foods.

I am not in maintenance, but when I was dropping weight, the foods that I found that did not have the same filling effect/staying power that I limited were bacon, pork rinds and nuts. All of those can easily fit into this WOE, but are also easy to consume a ton of calories without feeling full.

One of the other potential pitfalls I see is the overuse of MCT oil. Again, this is something I love and believe has many benefits, however, as Dr. Adam Naly has pointed out, by reducing the coconut oil to only the medium chain triglycerides, you have removed the portion that provides satiety. Because these MCTs get processed so quickly, you can consume a lot of calories without feeling full. For this reason, MCT oil is great for those who are on keto for bulking athletically or for maintenance or for neurological issues, but it CAN BE a hindrance for those trying to lose weight.

Another great keto food that can slow weight loss is HWC. Again, a great food, but it sometimes gets overused. Also, for some dairy can stall weight loss.

My primary suggestion would be to focus on real foods that fit the macros and provide the most satiety for you. I see you do eat eggs. Personally, I think eggs may be the perfect food for nearly everyone because they have great macros, great micros and provide satiety better than most foods.

MAB0218

Thank you for taking the time to write this. I do have about 50 lbs to lose. I will definitely look for more real foods.

KarlaYP

Doing LCHF "right" is dependent on your goals, as mentioned by the previous post.

For me it took getting a greater number of fat grams vs protein grams to achieve the phase of not being hungry. Once that was achieved then began decreasing the fat intake, allowing my body to burn the fat I had already for energy. I got my fat grams up by using butter to cook with (scrambled eggs, cooking veggies...), and by using heavy whipping cream (HWC) in those eggs, in coffee, making homemade Alfredo sauce (equal parts butter, and hwc heated then add grated parmesan cheese to thicken) as a side to meat and veggies.....

In the beginning total calories shouldn't be considered, then once the phase of not being hungry begins the calorie amount decreases because you aren't hungry. There can be days where you fall short of the calories, and know that these days will even out with higher calorie days. It can be alarming at first because we've been taught to eat three meals a day with snacks in between (terrible brainwashing!), but this is normal for this woe.

So, my recommendation is to increase fats (also full fat mayo and salad dressings, the good stuff!) greater than protein to achieve satiety. Your food choices are good, but upping those fat grams will make a big difference for you!

And it's worth your time to read the helpful info in the Launch Pad that's at the top of the group forum page. Tons of information there!

And WELCOME! Hugs!

bjwoodzy

Definitely echoing the sentiment about not concerning oneself too much about calories and focusing on staying at/under 20g to start, on carbs, when starting out. I failed this early on, was eating all the things and assuring myself that it was low carb and high fat, so who cares if it's got a lot of protein? I was way off the mark in the beginning, as I trusted user data too much and was not measuring and weighing things every single time. over time, I found I was not as hungry anymore once my body got used to burning fat for fuel instead of carbs, and I only go overboard on cals once or twice a week. Sometimes I also go a bit crazy on carbs, but they are almost always from veg or cheese, and the week balances out when I have days where I'm quite a bit less hungry and under my calorie goal.