new to keto
jolep1975
Posts: 5
This has probally been asked a million times but this diet seems really confusing to me.... this is only day one but i am worried about all the fat I have eaten allready and its not even supper time. I am trying to keep this as simple as possible for me but so far today i have consumed 1146 calories, 14 grams of carbs, 100grams of fat and 6 grams suger.. is this ok am i on the right track? for supper i have not added to this yet but i was going to have a 6 oz steak with full fat cheese on a bed of salad greens with olive oil? am i eating to many calories?? is the fat intake too high? a lot of my calories are from oils. Am i doing this right, every website i look at seems to be misleading to me.. any input or help would be great!
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Replies
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I just started keto yesterday, so I am kind of in the same boat as you, but I did a lot of research before I started. Try http://www.ruled.me/keto-calculator/ to find out the approximate number of calories you need in a day. You don't want to go too low, because this is not a traditional, calorie-restrictive diet. Then change your goals in MFP to be 5% carbs, 25% protein, and 70% fat. Also add Fiber to your list of things that are kept track of so you can figure out your net carbs (Total Carbs - Dietary Fiber = Net Carbs). The ruled.me website also explains a lot of the science behind keto in an easy-to-understand way. I am a little skeptical also about the amount of fat I'm expected to eat, but I figure I'll try it for a few weeks and if nothing seems to be happening, I'll try something else. Good luck!!!0
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there is just to many differnt web sites that tell you way to many differnt things, I upped my fat a little bit and and staying under 2o carbs and keeping calories around 1500-1600. I am pretty sure i have the keto flu now but its not too horrible. I did the calculater at ruled me and thats the one that told me to only be eating 1100 calories, maybe I did somthing wrong there, but that is too few. I have been drinking tons of water and noticed salt does make me feel much better, I am hoping i am in ketosis but if not i should be in a few more days.0
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Hi, here is another keto calculator, try this one to compare. http://keto-calculator.ankerl.com/
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Here is my two cents.
- I never had much of a keto flu. If you feel weak, electrolytes, water, and fat will help you.
- I've been doing this for 5 months. I don't recommend doing net carbs until you are fully fat-adapted. That could be 2 to 4 weeks, depending. So if you have trouble, look at that first.
- Macros are a guideline. A bar to get you close, but you may find you need to tweak things to work best for your body. I worry about staying at or under my carb goal, eating some yummy meats and a little eggs and a little low-carb dairy, eating at least one serving daily of veggies cooked in fat of some kind, and using fat sauces and dips for the veggies and the meat. I rarely make my fat macro, even though I eat a fair amount of fat and drink cream and coconut oil in my coffee, but I lose steadily. Sometimes I don't make the protein macro...sometimes I go over. Once fat-adapted, to my body, it doesn't seem to make much difference as long as I don't go insane on the protein and neglect my fats. But YMMV.
- Exercise will wear you out in the beginning. After a couple weeks, you'll get more energy. On Monday, I hiked 2.5mi and then went on to ride for 6.2mi on my bike and could have kept going if the sunlight would have cooperated.
- Some days your appetite will vary. One day you will eat less; another you will eat more. It usually balances out. Though some days my calories barely break 1100, so I force a fatty snack to get it up there and keep the status quo. The most important thing is I have energy, I have stamina, and very quickly, my cravings went to zero. I haven't cheated once since I started on June 1st and haven't really struggled at all. I'm pretty happy and down 54lbs.
- OP, from what you have shared, you seem to be doing fine.
- KCKO is the best advice. Weight loss is not linear. Take measurements. The scale lies. The body gains water or stays static while processing what is going on sometimes. Measurements tell a truer story.
And it looks like it turned out to be more like 52 1/2 cents...LOL! If you guys run into any more questions, feel free to ask us.0 - I never had much of a keto flu. If you feel weak, electrolytes, water, and fat will help you.
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Besides keeping your carbs low your secondary goal should be to hit your protein macro. I didn't see any protein consumption or goals listed. The remainder of your calories come from fat.0
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Baconslave, what is KCKO as referenced above?
jolep1975, take a deep breath. You are learning as you go and on the right path. I think for any adult right now, shifting from low fat to high fat is scary because for so many years we've heard how bad fat is for us.
Just stick with it. Keep reading and learning as much as you can, log all your food, and if it helps, how you feel each day. It will start to feel more natural and you will see improvements in your mental clarity, energy and appetite control.0 -
Baconslave, what is KCKO as referenced above?
jolep1975, take a deep breath. You are learning as you go and on the right path. I think for any adult right now, shifting from low fat to high fat is scary because for so many years we've heard how bad fat is for us.
Just stick with it. Keep reading and learning as much as you can, log all your food, and if it helps, how you feel each day. It will start to feel more natural and you will see improvements in your mental clarity, energy and appetite control.
Keep Calm and Keto On.
People knock your way of eating. KCKO.
Scale seems like it's not working. KCKO.
Life is going crazy around you. KCKO.
Good advice, IMO.
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KCKO,
it! 0 -
I just started my Keto journey on Monday and have already lost 7 lbs. I am slipped into ketosis by the end of day two (per my trusty ketosticks and that not so lovely taste in my mouth). I have a large amount of weight to lose and am loving that this is not a fad diet but a lifestyle that I can continue after I reach goal weight. My husband has not complained once since there has been plenty of bacon in the house! I too really love the KCKO, my new mantra!0
