If you are just starting out then I would try it without the low carb substitutes and desserts. Keep things simple at first and perhaps try using the calculator in the launch pad to figure out what is right for your body?

You might be especially carb sensitive. Are you diabetic or insulin resistant? Do you know your fasting glucose or maybe even your HDL and trigs from a blood test?

It might be that 50 net carbs is too high for you. Would you consider going lower? And, of course, cut out the fake sweeteners and replacement foods (focus on real foods, not replacing carb foods with low-carb replicas) until you have a working baseline.

The IR will make your current carb goal and the low carb "faux foods" particularly troublesome for you.
Same with high protein.
If you're hungry, you're likely not getting enough fat or enough of the right fat or enough calories.
What's your calorie total been like?

@7aneena Try cooking your chicken breast in butter or coconut oil. It will up the fat without adding more protein or carbs. An easy way to add more fat and help you feel more satisfied.

I have an open diary. Saying women need more carbs than men is not really accurate. I've been researching this a lot lately. I've been told that as a woman and as a mum who is breastfeeding I can't dip below 75 carbs. Well I've been having 20-25 a day for 6 weeks now and I feel fantastic. My daughter is happier (less belly aches, better sleep etc) and I think it's making a huge difference to my anxiety and stress. Add me

I eat skinless chicken breast a lot myself. I cook it in butter or coconut oil and sometimes make a sauce from heavy cream, butter, cheese and garlic or whatevever flavor you like for it.
You can make it work.
If you add fat to your meal with those things you will find that 4 oz or so of chicken will do quite nicely.
BUT, being new to this, it's a good idea not to bother restricting calories at first. However, you will have to keep carbs low enough to prevent an insulin response or you will not be able to achieve enough hunger control to prevent you from wildly overeating.
Being IR makes that a bit trickier because you are more sensitive to any and all carbs. So you get a greater insulin response than a non IR person does with the same amount of carbs.
I would recommend to count total carbs. That "net" business can be a license to allow things that will become an issue. You can and will reverse your IR in time on a LCHF diet and may be able to increase to your current amount when that happens. But, I believe you find the magic spot for hunger control and the least insulin response at 20-ish or less total.
Do you drink coffee? I think if you could do an intermittent fast from dinner one night until lunch the next day by drinking a couple cups of coffee with coconut oil and butter that you will get there the fastest as far as being able to feel comfortably in control of what you're eating. And having zero carbs in the morning will be a huge benefit for you with IR too. Also helps to boost ketones, and adaptation.
Just another note, you need sodium. Quite a lot of it. Try to drink broth or eat a few pickles and salt all your foods to taste to help get the 300-5000mg you'll be needing because you will be losing a lot of salt with the water that will going.
You will also need magnesium. A good supplement is magnesium glycinate but good luck finding it in any store. You can typically find magnesium citrate at Walgreens but you'll get about 2g carbs from their gel tablets.
It really is best to order online...
So, work on getting your fat up.
Consider coconut oil/butter coffee. Will give you 30+ grams of fat right there.
Get at least 4000 mg salt a day your first week. You can even just take a couple sodium chloride tablet you can get at Walgreens if that's easier.
And order you some magnesium. Electrolytes are insanely important.

I was formerly prediabetic (reversed it) but I have PCOS and I also appear to be IR/carb sensitive. I was eating 1350 calories/day until just recently (getting closer to maintenance). I lost 20 lbs in a little over 3 months. My macro percentages were the same as yours; 10% carbs, 25% protein, 65% fat though for me that meant staying under 20-30gm net carbs. I agree I'd try 30 net and see how your body responds.

I was on a low carb/low fat/high protein diet previously and personally I've found that once I got the hang of low carb/high fat/adequate protein and what to eat, I've been less hungry and more satisfied with fewer carb cravings than when I was low carb/high protein. It might take some more experimenting with the amount and type of fat you're eating for satiety.

erinseattle wrote: »

How did you determine your lean body mass? I've been lifting weights for 10 years and at 5'2" my high was 93 lbs of LBM and that includes 4 lbs of bone. I've been analyzed by two different methods several times over the last 4 years, so I'm confident about my numbers. Visually, I have quite a lot of definition. I say all this just because I'm concerned that at 5'0", 115 lbs of LBM is a LOT, unless you have been bodybuilding. Check out this method of determining your protein needs:

http://docmuscles.com/2015/11/15/take-just-a-moment-and-admire-then-calculate-your-ideal-body-weight/

It's really easy for me to overeat protein, so I do track and use a scale. I'm fascinated by Dr. Nally and you can find a lot of information on his website, particularly about IR and diabetes - he became a doctor because he lost his father to Type 2.

You're welcome to add me - my diary is open. My starting weight was 192 and I'm around 122 now (I've put the scale in time-out until March 1).

He and Jimmy Moore have a keto exclusive podcast at ketotalk.com. They answer frequently asked questions about ketogenic diets. Very informative.