I don't know what I'm doing
gracerichter3213
Posts: 50 Member
I'm probably just overthinking. But looking at my macros I must be doing something wrong. I still have dinner left to eat for the day and I'm already over my fat and protein. I have only carbs left. What do I do? If I still stay on track with my daily calories does it matter?should I just be done eating for the day? I'm trying to get into ketosis and I desperately want to lose weight. Help.
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What are your current calorie/macro goals?0
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20% Carbs
20% Protein
60% Fat
1,410 calories a day0 -
You could always just eat more fat and protein - if you are hungry. There are no minimum carb levels so you could eat zero carbs if you wished. A few around here do that because they feel better that way.
You may need to eat smaller meals early on in the day. LCHF food is smaller in volume so if you use size as your meal cue, you can end up eating extra calories without realizing it. A meal of pasta takes up a lot more plate space than a pork chop with a side of asparagus. KWIM?
And of course, if you are not hungry, then don't eat.
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I usually have a pretty small breakfast & lunch, but I love to snack. So my snacks throughout the day usually add up to the majority of my calorie count. I also think I have the Keto "flu", I feel really low energy and kind of dizzy. That's probably why I feel so bleh about everything.0
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Check out the keto flu post in the sticky section at the top of the group. I can't link it. The app is being an idiot.1
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20% of 1410 is 282 calories in carbs. 282= 70 total grams of carbs which most would say is too many for ketosis but it does vary. Since you're aiming for ketosis you might want to lower the carbs. That said, you don't have to be in ketosis to lose weight but it helps many with cravings and diminished hunger. The satiation is usually due to higher protein and/ or fat versus carbs. Consider reducing carbs by increasing protein/fat.2
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I just adjusted my macros to 10% carbs.
We'll see how that works out!2 -
Since you just started the snacking may help you stay on plan but you'll want to reduce the number of times you eat each day at some point.
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Oh. And keto flu is 100% avoidable.
You just need between 3000-5000mg at the very minimum of sodium EVERY DAY.
You can feel better in about 15 minutes if you get 1000mg right now.
Salting your food is not enough.1 -
What's another good way to get sodium?
Also I didn't know that about eating less meals during the day. I just figured as long as I'm getting all my calories in that's ok?1 -
I've seen a few threads on it, but I like to warm up a cup of chicken stock/broth, add a touch of butter and a few shakes on nu-salt. The broth alone gives you the sodium.gracerichter3213 wrote: »What's another good way to get sodium?
Also I didn't know that about eating less meals during the day. I just figured as long as I'm getting all my calories in that's ok?
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gracerichter3213 wrote: »What's another good way to get sodium?
Also I didn't know that about eating less meals during the day. I just figured as long as I'm getting all my calories in that's ok?
Dissolve a bouillon cube in the appropriate amount of water and drink 2 boullion cubes per day.2 -
I'll have to buy some bullion cubes then. Thanks y'all!0
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Fat bombs may help.with your hunger. There are many recipes, both sweet and savory. Also sodium is key.1
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Organic Tamari (leaded) has no wheat or sugar and plenty of sodium, if needed for spiking bouillon.1
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gracerichter3213 wrote: »What's another good way to get sodium?
Also I didn't know that about eating less meals during the day. I just figured as long as I'm getting all my calories in that's ok?
Make your own Gatorade. A.k.a. ketoade.
8-12oz water
Mio or other water enhancer/flavoring
1/4 tsp salt
1/8tsp potassium salt (Lite Salt or NuSalt)(optional- only if you aren't getting a good variety of foods. Most foods have more potassium than we think. Like chicken? Has potassium. Greens? Potassium.)
If you don't do artificial sweeteners:
Lemon juice (4tbsp) and stevia added to the salty water instead.2 -
It's just my opinion but if you're wanting to lose bodyfat, I would not eat fat bombs.
Anyway, the idea behind eating less frequently has to do with tapping into fat storage between the insulin responses that follow eating. You can't burn significant fat when insulin is triggered to deal with food. So you have to allow your body time between meals to utilize body fat.
For example.
3 meals a day. No snacks.
3 meals a day with snacks.
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Something to note. Keto is great, but it's not magic. If you overeat on your calories you won't lose weight. What does that mean? You need to budget them for the day, preferably at the start of the day or the day before, so you know what you're going to eat and when. Make sure you have enough for dinner.
I'm on 1430 cals. 20g carbs, 106 each of fat and protein. You don't need to eat 70% fat, whatever you don't eat is burned off your fat stores. Fat is only til satiated.
A normal day for me is:
Breakfast: Coffee with 30ml cream and 14g butter blended in
Morning Tea: Coffee with 20ml cream
Lunch: About 250 calories, usually some smoked salmon, or chicken with any combination of boiled eggs, cottage cheese, cucumber, tomato, red onion etc.
Afternoon Tea: Tea of some kind - rocking the berry fruits blend at the moment but also love a good Lapson Souchan.
Dinner: roughly 400 cals meat or sausage with zucchini, mushrooms, cauliflower, or broccoli.
After dinner: coffee with 14g butter blended in, and a protein bar or a tin of smoked oysters, or pate and a cheese stick, roughly 250 cals.
I've been keto for over 4 years, and it's pretty easy once you get into the swing of it. Once your hunger is under control you don't need to snack all the time, it's a bad habit and one you're better off without.3 -
Sunny_Bunny_ wrote: »It's just my opinion but if you're wanting to lose bodyfat, I would not eat fat bombs.
Anyway, the idea behind eating less frequently has to do with tapping into fat storage between the insulin responses that follow eating. You can't burn significant fat when insulin is triggered to deal with food. So you have to allow your body time between meals to utilize body fat.
For example.
3 meals a day. No snacks.
3 meals a day with snacks.
Great post!
Makes this small difference vivid and memorable (and shows how to have a happy pancreas).2 -
Sunny_Bunny_ wrote: »It's just my opinion but if you're wanting to lose bodyfat, I would not eat fat bombs.
Anyway, the idea behind eating less frequently has to do with tapping into fat storage between the insulin responses that follow eating. You can't burn significant fat when insulin is triggered to deal with food. So you have to allow your body time between meals to utilize body fat.
For example.
3 meals a day. No snacks.
3 meals a day with snacks.
That was awesome and very informative! Thank you! I'm hoping once my body gets more used to Keto I will be better about not snacking!
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gracerichter3213 wrote: »I'm hoping once my body gets more used to Keto I will be better about not snacking!
That is a great way to look at it.
Kudos to you for doing all your homework!
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Thank you! I'm trying to be very committed. I'm at my wits end. I've been trying for years to lose weight, and then I had my son and now I have double the weight to lose! I hope this is the lifestyle that will help me achieve my goal!1
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@gracerichter3213, do you feel like you've got the tools you need to move forward with confidence?1
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@gracerichter3213, do you feel like you've got the tools you need to move forward with confidence?
I do at the moment, I'm sure in the future I'll have more questions and do more research! This has been extremely helpful. Thanks to all! ❤
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gracerichter3213 wrote: »What's another good way to get sodium?
Also I didn't know that about eating less meals during the day. I just figured as long as I'm getting all my calories in that's ok?
For me chicken broth bouillon cubes and pickle juice. My max carbs is 20grams per day and if I go below it I never try to make up for it.1 -
gracerichter3213 wrote: »Thank you! I'm trying to be very committed. I'm at my wits end. I've been trying for years to lose weight, and then I had my son and now I have double the weight to lose! I hope this is the lifestyle that will help me achieve my goal!
Another suggestion is dont try to be exact and fit perfectly the macros, try to come close, but you will drive yourself crazy trying to hit it like a bulls eye on a dart board. This is a process and you will tweak your routine as you learn. I know I did! I now longer have any snacks, eat two meals a day, try to meet my calorie goal (which is set a 500 calorie/day deficit), cardio/strength when I can. I log all my meals and exercise. And of course visit this Group everyday (watch out going outside of this very supportive group).
Thats about all the advice I have for now. Ask a lot of questions! I know I did.2 -
Sunny_Bunny_ wrote: »It's just my opinion but if you're wanting to lose bodyfat, I would not eat fat bombs.
Anyway, the idea behind eating less frequently has to do with tapping into fat storage between the insulin responses that follow eating. You can't burn significant fat when insulin is triggered to deal with food. So you have to allow your body time between meals to utilize body fat.
For example.
3 meals a day. No snacks.
3 meals a day with snacks.
Great post!
Makes this small difference vivid and memorable (and shows how to have a happy pancreas).
I am stealing these graphs! They are AWESOME for showing people what I try to explain verbally.2 -
Ok I have a question now, for those who only eat 2 times a day, do you still have the energy to workout? I feel like I would be a blob on the floor after only eating twice. But that could be because I've always been used to eating all day, even while eating healthier.
I currently am also nursing my son, but plan on weaning him soon, but I don't believe it's be safe for me to only eat twice a day while BF.0 -
If you are nursing, you may want to ensure that you are getting the proper nutrients for 2. I cannot provide the medical advice for those on Keto and nursing.
Removing that variable, when eat twice a day, you are not cutting the calories, you are getting your calories in two meals. If you follow the Keto macros, you will not get hungry. When I first started and I saw people post that they were not hungry or forgot to eat, I was like - sure, right! Now that I am 2-1/2 months into this, I do not get hungry and skip meals, do not have a desire to eat. My workouts are great! When I do cardio on the treadmill I get bored because I do not get fatigued like I used to - I could go for longer than I do. I run out of time!
You have to understand that you are going to eventually switch from carbs/external food for energy to internal body fat for energy. We all have thousands sometimes hundreds of thousands of stored calories for energy in our body and we can go a long time just using the store energy (along with water and salt).
Again I do not suggest you go fasting if you have a little one to provide nutrition too.2 -
Removing that variable, when eat twice a day, you are not cutting the calories, you are getting your calories in two meals. If you follow the Keto macros, you will not get hungry. When I first started and I saw people post that they were not hungry or forgot to eat, I was like - sure, right! Now that I am 2-1/2 months into this, I do not get hungry and skip meals, do not have a desire to eat. My workouts are great! When I do cardio on the treadmill I get bored because I do not get fatigued like I used to - I could go for longer than I do. I run out of time!
You have to understand that you are going to eventually switch from carbs/external food for energy to internal body fat for energy. We all have thousands sometimes hundreds of thousands of stored calories for energy in our body and we can go a long time just using the store energy (along with water)
I never thought of it that way, my calories just getting split in 2 meals. Can you tell I'm new to all this? It's intriguing the way LCHF transitions your body! Truly unlike any other "diet" I've ever heard of or seen!
And yes I definitely wasn't planning on fasting until my little guy is weaned! Hopefully that'll be soon!0
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