Do you count calories on keto?
Xwxjackiexwx
Posts: 20 Member
Hello everyone!
So I'm on day 13 on Keto. I'm doing good with staying under 20 grams or around it. However I notice I'm exceeding my calorie intake goal. And by a lot. I'm so used to thinking calorie deficit so I'm not sure how bad I'm doing. My macros percentage are great every day. It's always 5,70,25 give or take a point. But my calories are not good at all. Should I be worried? I should have around 1400 a day but I'm doing around 1800-2000 a couple days now.
So I'm on day 13 on Keto. I'm doing good with staying under 20 grams or around it. However I notice I'm exceeding my calorie intake goal. And by a lot. I'm so used to thinking calorie deficit so I'm not sure how bad I'm doing. My macros percentage are great every day. It's always 5,70,25 give or take a point. But my calories are not good at all. Should I be worried? I should have around 1400 a day but I'm doing around 1800-2000 a couple days now.
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I think it depends on the body... if you continue losing with that intake, it is ok for you. If you stall, maybe cut back?1
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Honestly just follow your body. If you are actually hungry, then eat! If not, don't. Sometimes I feel like I have to because it's "time" to, but it may not be the case.
I'd take vitamins, though.0 -
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Yup - I absolutely do track my food. If I didn't, I'd be in big trouble. YMMV. Everyone's different so if everything is still going in the right direction for you don't change it
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I do track mine. I started just to make sure I was doing the right macro percentages, but continued in part because I saw how easy it could be to go over on calories. It really helps me eliminate any mindless eating and eating when I'm not hungry. That being said, staying under my calorie goal has not left me hungry or feeling deprived.1
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I didn't for the first couple of weeks, it all balances out!1
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I track my calories now, but I didn't when I first started. When I started stalling, I cut back on my calories, and it helped. I usually eat back some of my exercise calories, but not all. You'll find a balance that works for you.
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I count calories on keto.
To my knowledge, I don't have any conditions/disorders/diseases that interfere with weight loss/maintenance.
A calorie deficit worked for me for weight loss.
Eating at maintenance calories has worked for me for 2.5 years in maintenance whether it was 40c/30/30 or 5c/20p/75f. The latter is definitely more satiating thus making it easier for me to maintain.
Should you be worried about eating 1800-2000 calories which you indicate is over your deficit? What is happening on the scale? Are you losing, maintaining, gaining? Are you hungry? Are you eating those calories because you're hungry or are you eating those calories out of habit?1 -
I do and my goal is 1400 per day, but sometimes I go over and sometimes I'm under. Like way under! As long as I hit my carb goal I am ok with that.
Why are you eating over your calorie goal, are you just always hungry?0 -
The later is definitely
Should you be worried about eating 1800-2000 calories which you indicate is over your deficit? What is happening on the scale? Are you losing, maintaining, gaining? Are you hungry? Are you eating those calories because you're hungry or are you eating or are you eating those calories out of habit?
I was losing weight quickly when I started but I'm assuming that's water weight. Now I have stalled and have been the same for the past 3 days. I only eat when I feel hungry. And everything I eat is either fat or protein which ends up being high calorie. But I always stay under my 20g of carbs for the day. Usually I'll go over my protein and fats for the day. It's the high fats that make me go over on my calories so now I feel like I have to cut out a lot of fats to maintain lower calories but I know I'll be hungry.
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Why are you eating over your calorie goal, are you just always hungry?
Yes I'm hungry a lot more frequently so I eat more fat and protein which ends up being a lot of calories and that's how I go over my calorie goal. But I stay at 20g of carbs. My weight has stalled for the last 3 days and no inches lost either
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sherryrichie wrote: »I track my calories now, but I didn't when I first started. When I started stalling, I cut back on my calories, and it helped. I usually eat back some of my exercise calories, but not all. You'll find a balance that works for you.
Thanks! I think I'm gonna cut back on things here and there to help cut down calories. I was viewing your diary and couldn't help notice your calorie intake was much lower than mine so it made me realize how much I was taking in. I guess I'm having too much cheese hwc and sour cream! Haha
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I definitely do -- mostly so I can see my macro breakdown because I tend to overeat protein and not take in enough fat.0
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3 days is not enough time to be considered a stall though. Women do have times in their cycle where they feel more.. ravenous I'd say, where we overeat. Usually just before our TOM, during, and during ovulation. If you are in any of those 3 categories that might be why you are feeling more hungry and it's normal. During these times I overeat too (too many snacks) but try to stick to my 20 carbs a day.
Another idea - I do Intermittent fasting during my work day and eat at home, that way I feel like I get to eat a lot but it's the same amount of calories, just in a 4 hour window. If you're new I don't recommend it since it's going to take time to getting used to your new WOE, learning recipes and stuff and you might not want to add on anything new on top of that. But, it's something you could use in the future if you wanted to.
Your body also might be adjusting as well. The fat cells in your body are shrinking and your body does need time to adjust to it.
If this turns into a consistent thing where you're still feeling hungry and want to fit in more food try eating lean protein (chicken, ham, turkey, fish, shrimp etc) with a small amount of fat to stay under your calorie goal.1 -
3 days is not enough time to be considered a stall though. Women do have times in their cycle where they feel more.. ravenous I'd say, where we overeat. Usually just before our TOM, during, and during ovulation. If you are in any of those 3 categories that might be why you are feeling more hungry and it's normal. During these times I overeat too (too many snacks) but try to stick to my 20 carbs
If this turns into a consistent thing where you're still feeling hungry and want to fit in more food try eating lean protein (chicken, ham, turkey, fish, shrimp etc) with a small amount of fat to stay under your calorie goal.
Yes! It's actually my time of the month... I'm not sure how it affects my diet since this is the first time doing this. But I was able to stay away from my big box of chocolates! I always crave chocolates when it's time but I resisted this time.2 -
You're right, the initial loss was mostly water weight.
3 days is not long enough to be considered a "stall". It's a period of adjustment to the initial rapid weight loss in the beginning (IMO).
How did you arrive at 1400 as the the number of calories to eat to lose? 1800-2000 may be a better number for you and may result weight loss. Time will tell and more than 3 days is needed.0 -
3 days is not long enough to be considered a "stall". It's a period of adjustment to the initial rapid weight loss in the beginning (IMO).
This rang true for me. The first week I did keto I dropped 5 pounds. Which I absolutely knew was water. The second week I didn't lose a thing. Am on my third week now and lost 2. So in the middle there my body was going .... what? LOL1 -
Xwxjackiexwx wrote: »3 days is not enough time to be considered a stall though. Women do have times in their cycle where they feel more.. ravenous I'd say, where we overeat. Usually just before our TOM, during, and during ovulation. If you are in any of those 3 categories that might be why you are feeling more hungry and it's normal. During these times I overeat too (too many snacks) but try to stick to my 20 carbs
If this turns into a consistent thing where you're still feeling hungry and want to fit in more food try eating lean protein (chicken, ham, turkey, fish, shrimp etc) with a small amount of fat to stay under your calorie goal.
Yes! It's actually my time of the month... I'm not sure how it affects my diet since this is the first time doing this. But I was able to stay away from my big box of chocolates! I always crave chocolates when it's time but I resisted this time.
I would say this is part of your answer then. I lose less - nothing to maybe a pound - when ovulating and then zero loss or even a gain on my period.
Are you sure 1400 calories is a realistic limit for you? Do you know your BMR and TDEE? It's a little surprising that you're constantly hungry...is that all the time or just this week? Keto typically leads to lessened overall appetite. Except for that time of the month...then all bets are off!!
I also agree with everything Sarah said. I IF too and it has led to staying within my calorie range much more easily. 2 -
For me calories matter and I need to keep them in check. Consider trying not to weigh every day if that's what you are doing (supposition based on the comment about not losing in three days). You'll drive yourself crazy. Take a before picture. Measure various body parts and weigh - once a week or less. Use those three metrics to determine physical body changes. Not just the scale. You will, in time, drive yourself crazy. By the way, I don't get on the scale during my cycle because it only aggravates me. I wait til I'm about a week done then get on the scale. That seems more accurate for me. Sounds like you are doing great. Keep keeping on.2
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How did you arrive at 1400 as the the number of calories to eat to lose? 1800-2000 may be a better number for you and may result weight loss. Time will tell and more than 3 days is needed.
When I tried calorie deficit I was doing 1200 cal a day and was able to stay around there but wasn't losing weigh. After I use that keto calculator it said 1400 cal was my new goal so that's what I set it up as. All the high fat stuff I'm eating is what's pushing my calories over but my macros are right on point (% wise I'm good but I go over on grams of fat and protein)0 -
Xwxjackiexwx wrote: »
How did you arrive at 1400 as the the number of calories to eat to lose? 1800-2000 may be a better number for you and may result weight loss. Time will tell and more than 3 days is needed.
When I tried calorie deficit I was doing 1200 cal a day and was able to stay around there but wasn't losing weigh. After I use that keto calculator it said 1400 cal was my new goal so that's what I set it up as. All the high fat stuff I'm eating is what's pushing my calories over but my macros are right on point (% wise I'm good but I go over on grams of fat and protein)
Just a thought and something to try if you're wanting to eat at the lower amount based on what was provided by the keto calculator: serve yourself a portion that keeps you at the number of calories you want, eat it and don't go back for seconds. Wait a good 20 minutes to half hour and see if you are hungry.
You may already be doing this which makes it N/A for you but perhaps it will help someone else. I have always been a fast eater (reads inhales food) and one thing keto has taught me is portion control because every little thing is so calorie dense. The "portions" on my plate are so much smaller on keto than they ever were before cuz calories.2 -
Xwxjackiexwx wrote: »3 days is not enough time to be considered a stall though. Women do have times in their cycle where they feel more.. ravenous I'd say, where we overeat. Usually just before our TOM, during, and during ovulation. If you are in any of those 3 categories that might be why you are feeling more hungry and it's normal. During these times I overeat too (too many snacks) but try to stick to my 20 carbs
If this turns into a consistent thing where you're still feeling hungry and want to fit in more food try eating lean protein (chicken, ham, turkey, fish, shrimp etc) with a small amount of fat to stay under your calorie goal.
Yes! It's actually my time of the month... I'm not sure how it affects my diet since this is the first time doing this. But I was able to stay away from my big box of chocolates! I always crave chocolates when it's time but I resisted this time.
There ya go, that's it then My go to snacks:
Lindt 90% dark chocolate - I don't like dark chocolate so it's impossible for me to eat more than 2 squares at a time, but I still get chocolate so lose/win lol
Chocolate protein powder - Isopure makes a 0 carb protein powder, I make chocolate mug cakes with it
Parsnip chips - available at whole foods and trader joes
Almonds - There's SO many flavors, I like salt and vinegar, habanero BBQ and smokehouse.
Tea - chocolate or fruity teas, with a tiny bit of heavy cream or sugar free vanilla syrup to sweeten them
Keto hot chocolate - Chocolate protein powder with hot water and hot heavy whipping cream
Fat bombs - Low sugar peanut butter mixed with coconut oil, microwaved together then mix them up. Freeze them in silicone molds or an ice cube tray works too. Google fat bombs, there's tons of recipes.
http://lowcarbediem.com/fat-bombs-recipes-atkins-ketosis/
http://www.ruled.me/keto-chocolate-cake-mug/
https://theproteinchef.co/healthy-low-carb-protein-mug-cake-recipe/
https://makan.ch/recipe/bulletproof-hot-cocoa/
This is your time to explore new recipes. Keep on keepin on!3 -
Yes!!! I'm a very fast eater and practically inhale my food. I haven't gone back for seconds since starting keto but I will try getting smaller portions to begin with. I definitely eat with my eyes. I also have a problem with leaving uneaten food. I hate wasting food and always feel like I have to clean the plate even if I'm full. This especially hurts when we go out to eat and there's leftovers but not enough to take home. I practically force myself to eat it because we paid for it.1 -
Xwxjackiexwx wrote: »
Yes!!! I'm a very fast eater and practically inhale my food. I haven't gone back for seconds since starting keto but I will try getting smaller portions to begin with. I definitely eat with my eyes. I also have a problem with leaving uneaten food. I hate wasting food and always feel like I have to clean the plate even if I'm full. This especially hurts when we go out to eat and there's leftovers but not enough to take home. I practically force myself to eat it because we paid for it.
Use a smaller plate and put half of the portion in tupperware for your lunch tomorrow. I do much better mentally with a loaded up small plate than a sparsely filled large plate. And then I don't have to think about or pack lunch in the morning! 2 -
Xwxjackiexwx wrote: »
Yes!!! I'm a very fast eater and practically inhale my food. I haven't gone back for seconds since starting keto but I will try getting smaller portions to begin with. I definitely eat with my eyes. I also have a problem with leaving uneaten food. I hate wasting food and always feel like I have to clean the plate even if I'm full. This especially hurts when we go out to eat and there's leftovers but not enough to take home. I practically force myself to eat it because we paid for it.
What you could do is get an extra plate and share your meal with someone. The US gives ridiculous portions so usually one meal at ihop is enough for both me and my toddler. We all order with the intention of sharing each others plates. So for example I order an omlette with "shell eggs" (no pancake batter) and it comes with a side of hashbrowns (basically a plate of potatoes) AND a pancake. My toddler gets 1/2 of the pancake, 1/2 of the hashbrowns and some eggs and I get most of the omlette (they are huge). My husband will eat whatever is left with what he ordered (usually something carby) or we will pack up all our food in one to go box.
For stuff at home, make lots of meals and split it up across a few lunches/dinners. No need to waste it!1 -
Calories count
Eating more veggies fills my stomach on fewer calories so it seems like limitless eating
It is possible to break any diet and gain weight. It is harder on low carb but it can be done
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Xwxjackiexwx wrote: »
Yes!!! I'm a very fast eater and practically inhale my food. I haven't gone back for seconds since starting keto but I will try getting smaller portions to begin with. I definitely eat with my eyes. I also have a problem with leaving uneaten food. I hate wasting food and always feel like I have to clean the plate even if I'm full. This especially hurts when we go out to eat and there's leftovers but not enough to take home. I practically force myself to eat it because we paid for it.
I'm an inhaler too...it's hard to slow down and I have no idea why I do it. That may be the best after effect of my weight loss surgery - I can't eat too much in one setting or the pain is unbearable. However I can graze all day...sigh...
Take the left overs home and any time you can ask for the food without the whatever you won't/don't want to eat, ask. If my burger comes with fries I tell them not to serve them to me or ask for another option when possible. I also go bunless so I don't even see it to want to taste it.0 -
I have found that I must count both calories and carbs. I can occasionally go over a bit on calories, but then I'll be under later in the week. Try any one of the options above and see how you progress. Welcome aboard.0
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I pay very close attention to carbs and keep an eye on calories so I guess I do both to a certain degree.1
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I count calories and carbs. It helps me keep my portion sizes down.1
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