Newbie plz help with my numbers, hungry and headaches
niccistevens
Posts: 2
Hi there I am new to Keto I have been doing it for 2 weeks doing 65/35/15 I have hardly lost anything in my second week in the first week I only lost 2.5lb I'm feeling confused and disheartened I never seem to eat as much as everyone else and when I go to prepare my meal in advance I add up my grams and I have gone over my protein amounts or my fat I dint know what I'm doing wrong I love the keto way the food suits exactly what I like to eat although I do feel constantly hungry I'm confused over how much protein I should have been getting conflicting advise my current in take is 86g of fat 69g of protein and around 15-20g of carbs I drink 2 litres of water a day and have 2 tablespoons of coconut oil where am I going wrong I'm 153lbs 5ft and 35 years old I'm constantly active from 5am to 7pm ( never sitting down always running around after my kids and doing chores shopping etc) when I put my stats into the calculators it comes back with the above is this correct today I went to cook some kale cabbage about 100g mix of broccoli and cauliflower about 100g a plain chicken breast when scan these with MFP food calculator it comes back as I've well exceeded my protein ???? So I had to ditch that dinner and do as you see I'm my diary......Yesterday and today are the only times I've added my food to the MFP app normally I track and add in my diary my food feels mismatched and unsatisfactory unless I constantly eat salad eggs and tuna and as for snacks I never seem to be allowed any nor lunch I have to decide to either have breakfast or lunch to save my grammes for dinner am I doing something wrong I don't have any friends who do this diet to discuss it with I am in the UK and most people here frown upon such ideas of eating fat this is an eating plan I could and would like to adopt for life as carbs seriously kick off my ins but I do need to drop the pounds too to lose my baby weight, please help feeling down and confused I just want to crack it and get on with living.......Many thanks Nicci x
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Replies
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Not sure what is going on. I keep my carbs UNDER 15, usually closer to 10 to lose (vegetables) I also eat about 75 grams of protein and close to 100 in fat. I consume more fat then anything else. Are you consuming soda?0
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.....No I don't drink soda I have coffee with heavy cream in it so that too probably takes me over my fat allowance everyone seems to be eating way more than me too I never get to eat any snacks as such its basically breakfast at 9am then nothing till 7pm dinner if I do have something I have to have such a small dinner if I skip breakfast I have it for lunch around mid day then dinner at 7pm my breakfast normally consists of 1 egg 2 bacon and dinner leafy green salad with fish and mayo I heard tomatoes are bad so I don't eat them no more and if I even think about eating a chicken breast that's like 38g of protein which then causes a problem for the daytrying to find low protein high fat foods I always plan my meals first thing in the morning and when I can't get my planned foods to go the way I want I get frustrated.......0
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I can't read a gorram thing because of the lack of punctuation.
To start with, 65+35+15 is 115%. You should be eating around 65% calories from fat, 30% calories from protein and 5% or less from carbohydrates to get into ketosis. As for the headaches, you might need more sodium in your diet, or more potassium or magnesium.
What are your calories per day? It's entirely possible you need to eat MORE. This ( http://www.fitnessfrog.com/calculators/tdee-calculator.html ) says that for a 35 year old female who is 5'0" and 153lbs, who engages in "light" activity; your total daily energy expenditure is probably somewhere around 1,970 calories. You want to aim to intake somewhere around 20% less than this to lose weight. That's around 1,575 calories per day. Are you eating that much? It really doesn't sound like it. Let's do some math.
1,575*0.65= ~1,025 calories from fat per day
1,575*0.30= ~475 calories from protein per day
1,575-1025-475= 75 calories from carbohydrates allowed per day. That is about 18-20g of carbs, the standard amount for someone on ketogenic diets. Think of it as a rule like "less than one gram of carbohydrates per hour in the day" and you'll be fine.
now, let's see, there are about 9 calories per gram of fat and 4 calories per gram of protein and carbohydrates...
1025÷9= approximately 114 grams of fat per day, not 86.
475÷4= approximately 119 grams of protein per day, not 69.
As you can see by math, your problem of why you're hungry all the time is because you're not eating enough. You have the macronutrient requirements for your body off a bit as well. And you say you've lost 2.5lbs in two weeks? THAT'S AMAZING. Don't get discouraged. A lot of people have to bust their *kitten* off to do that. You did it just with a change in the food you eat.
There are several communities here that are able to give you more information and support about eating more to lose less; I'm not a part of them because I eat until I'm not hungry. I hate being hungry. I just try to keep close to my fat and protein goals, I don't care if I go over on calories, and I've lost about 50 lbs. You don't have that much to lose, and as you keep losing weight, the harder it GETS to lose weight, keep that in mind.0 -
Whenever I had cream, I didn't lose. I started drinking my coffee black with stevia, and that helps!0
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I agree, keep your carbs below 5% and set your fat between 60-70% with the balance in protien. And set your calories at 1200. Main thing is the low carbs. Some days I am starving and go way over on calories but not carbs. Other days I feel like less so I earless. Don't get discouraged,oh drink water two, for some reason our bodies don't like it when we don't drink and hold onto the fluids!0
