Protein
RockinOilyMomma
Posts: 38 Member
I am trying to keep my macros at
75% fat 20% protein 5% carb
The days I am closest to this are the days I feel the best.
I struggle to meet the protein goal. So many sources are high (or higher) in carbs. Help!!! What do you eat?
75% fat 20% protein 5% carb
The days I am closest to this are the days I feel the best.
I struggle to meet the protein goal. So many sources are high (or higher) in carbs. Help!!! What do you eat?
1
Replies
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If you're sticking to *real* meats (not the processed ones) you shouldn't be seeing lots of carbs in your protein sources... eggs have less than 1g per egg (I think it's like .3?) - What are your protein sources that have so many carbs?0
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Beef, chicken (thighs/legs are best IMO), pork (i.e. chops, bacon), fish, eggs. If you use real sources (not processed meals, sausages, breaded meats, etc.), there are little to no carbs in quality protein sources.
It is usually what people choose to eat WITH the protein source that adds carbs (i.e. buns/bread). Subs for these items like lettuce wraps (I use Swiss chard straight from my garden because the leaves are big and sturdy) have low carb count.
For things like taco salad, using products like shirataki noodles (i.e. Miracle Noodles or Miracle Rice) can make a good base if you don't mind them not being crunchy. I like Miracle Rice because it absorbs the juice and flavor. It also adds bulk to the meal to help with feeling full.
If you just need to add a bit of protein, the best source is a can of sardines. Prior to a few years ago, I had never tried them because they just looked and sounded gross. However, I really like the ones in EVOO with a little SPG (salt, pepper, garlic powder) sprinkled on them. They are super good for you with omega-3's, selenium, and many other harder to get nutrients.0 -
My protein all comes from beef, pork, chicken, fish, eggs, and limited goat’s milk products. As long as you are sticking with animal protein, there should be minimal to no carbs. Feel free to peruse my diary for ideas.0
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I don’t add milk to my scrambled eggs. Then there was spaghetti with meat sauce. I made it homemade, googled the seasoning and skipped the corn starch and sugar. It was still a bunch of carbs.0
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I'm not sure, are you saying you had actual pasta or a low carb version? If real that would put your carbs sky high! Also if I'm cooking a casserole I tend to avoid putting in anything higher carb so courgettes, eggplant etc etc. As it's summer though, I tend to live on salads so lots of the time I cook things like a spatchcock chicken or salmon with lime etc so that I can have it cold with salads. It might be helpful for you to look at some Keto recipe sites such as diet doctor for ideas. Happy cooking!0
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RockinOilyMomma wrote: »I don’t add milk to my scrambled eggs. Then there was spaghetti with meat sauce. I made it homemade, googled the seasoning and skipped the corn starch and sugar. It was still a bunch of carbs.
I'm not sure I understand what you are saying here. Are you eating pasta? That would not be low-carb. You can replace pasta with spaghetti squash or zucchini zoodles and save a ton of carbs. Spaghetti sauce, the store bought kind, is usually loaded with sugar. Aldi has a great brand of organic sauce that is sugar free and lower carb, Rao's can be bought at most grocery stores and is sugar free, but is pretty pricey.
If you are eating eggs, look up the nutrition information for each ingredient, some of the more generic entries in the diary aren't that accurate. 1 egg has about .3-.5g of carbs.
I'd highly recommend taking some time to read the pinned posts at the top of the group, and maybe to also check out some diaries to see what everyone else is eating. There are also tons of low carb/keto recipes out there, so spending some time on something like Pinterest and pinning a bunch of new recipes to try can be really helpful as well.
Please, keep asking questions, this is a great group that is very knowledgeable. Also, if you open up your diary, maybe we can take a look and make some suggestions for you.1 -
No pasta. I was specifically logging the sauce. I used spiraled zucchini to go with it. Despite skipping the corn starch and sugar, the sauce is far more carbs than I would have imagined.2
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RockinOilyMomma wrote: »No pasta. I was specifically logging the sauce. I used spiraled zucchini to go with it. Despite skipping the corn starch and sugar, the sauce is far more carbs than I would have imagined.
If you did a marinara sauce, I am not surprised. Tomatoes contain natural sugars as do most of the ingredients in marinara - peppers, mushrooms, onions, etc. You could try making an Alfredo sauce the next time you have zoodles - Alfredo is basically fat mixed with fat topped with fat (heavy cream, butter and cheese for the most part).3 -
I didn’t even think about Alfredo. Yummmmm!1
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this one is 3g carb per 1/2 cup:
https://ibreatheimhungry.com/easy-keto-marinara-sauce-low-carb-gluten-free/1 -
RockinOilyMomma wrote: »I am trying to keep my macros at
75% fat 20% protein 5% carb
The days I am closest to this are the days I feel the best.
I struggle to meet the protein goal. So many sources are high (or higher) in carbs. Help!!! What do you eat?
@RockinOilyMomma it sounds like you are in the ballpark and and tweak as you go.
The first year of keto was rocky for me but now four years later (mostly since the first year) it is about the same day after day and year after year.
I do not try and go below 50 grams of carbs daily because I eat a lot of chocolate, nuts and other foods with carbs.
My only rule for these past 4 years is to not to eat/drink foods containing added sugars and or any form of any grain.
That alone keeps me out of the high carb ditches along the sides of highway KETO.
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cstehansen wrote: »
If you just need to add a bit of protein, the best source is a can of sardines. Prior to a few years ago, I had never tried them because they just looked and sounded gross. However, I really like the ones in EVOO with a little SPG (salt, pepper, garlic powder) sprinkled on them. They are super good for you with omega-3's, selenium, and many other harder to get nutrients.
I am a big fan of sardines as snacks. I salt mine. I often will have a couple of mozzarella cheese sticks too. They are easy to keep around, and they are 0 carb.
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cstehansen wrote: »
If you just need to add a bit of protein, the best source is a can of sardines. Prior to a few years ago, I had never tried them because they just looked and sounded gross. However, I really like the ones in EVOO with a little SPG (salt, pepper, garlic powder) sprinkled on them. They are super good for you with omega-3's, selenium, and many other harder to get nutrients.
I am a big fan of sardines as snacks. I salt mine. I often will have a couple of mozzarella cheese sticks too. They are easy to keep around, and they are 0 carb.
Thanks for the reminder. I just got out two Cheese Heads to top off breakfast.2 -
Eat some leaner meats. The fat doesn’t need to be 75% especially if your goal is body fat loss.
Eating leaner meats will help you reach your protein minimum goals without eating so much fat you don’t lose any from storage.3
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