Meal out! Help
fatsork
Posts: 82 Member
Help!! After being really good on keto had a meal out:-( so fissapointed how far will this set me back any ecoerience feedbavk welcome
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Replies
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Calm down, breathe. This too shall pass. You will be ok.
First, you need to determine the root cause. What was your trigger that made you eat? Peer pressure? Family dinner? Restaurant? Boredom? You need to find this out. When you do, then determine a strategy not to cross that bridge again.
I took a peek at your diary and noticed that your protein and fat set points are totally off. You are eating too much protein and not enough fat. For keto, set your protein intake to 1.5 grams per kilogram of lean body weight. And then your carbs at 25 grams. Use up your remaining calories for fat. This will put you around 60 to 75% calories from fat range.
When you eat too much protein, your body will convert excess protein to sugar. So it's like you are defeating the purpose of eating low carb to begin with. Also, when you have too much sugar in you system ( from eating too much carbs or protein) your leptin hormone, which is responsible to send back the " stop eating you are full" signal doesn't work as effectively, making you more susceptible to willpower sabotage.
My two cents. For more info, here's a website I find very valuable www.dietdoctor.com.
Good luck!0 -
That isn't a day that would throw me out of ketosis, so I'd relax a bit if I were you. If you're up 2-3 pounds in the morning, then it did, but you can get back in it in a day or so (if you're really strict again). Anytime you're faced with temptation (which generally goes away after a time), take a minute to decide if it's worth it, and what your other choices are. Mocktails really wouldn't be worth it to me, but that's me.
ETA: Your protein may or may not be high, and it depends on your frame, and activity. I don't know the conversion, but with 114 pounds of lean mass, my protein range is 80-102 (.7-.9 per), depending on whether I was lifting or not.0 -
Thank you both for advice :-))) i have calmed myself today lol! I think it wad more lack of stuff on the menu that was keto and that sugarry drink ! What was i thinking! Anywhoo re the protein i find im running out of things to eat if i take out the fish out of diet,0
