Not a great day
gracerichter3213
Posts: 50 Member
So I went over my carbs & protein today by 4g each. 
I also still have 14g of fat to eat. What should I eat? I feel like crap today too. I'm very bloated and I just feel unmotivated. Bleh.
I also still have 14g of fat to eat. What should I eat? I feel like crap today too. I'm very bloated and I just feel unmotivated. Bleh. 0
Replies
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Are you hungry? If not you don't need to eat anything. You don't have to hit that fat total.
And don't stress over 4g. Especially on the protein.
Most people have a range...
For example, your carb limit may be a hard limit of 30g but you aim for 20. Or maybe hard limit 75 but you aim for 50...
Protein is the minimum you need to maintain muscle. You want to reach it for sure. Going over is inevitable if your making sure to hit it. If your minimum protein to maintain lean mass as provided by a macro calculator is 75g. Then you NEED to hit that. AT LEAST. no biggie to look at it as a range that starts at 75g or whatever yours is.
Fat is also a range based on your goal of weight loss, maintenance or gain.
Here's a good graphic that may help.
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Ok 4 g really isn't the end of the world carb wise. Protein is ok to be over a little. For fat, maybe something with coconut oil?1
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I am hungry, so hubby is making me 2 scrambled eggs in ghee3
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So I also need to be conscientious of added fat? Like saturated fat? I'm dizzy. I feel like I'm not smart enough to do Keto lolSunny_Bunny_ wrote: »Fat is also a range based on your goal of weight loss, maintenance or gain.
Here's a good graphic that may help.
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gracerichter3213 wrote: »So I also need to be conscientious of added fat? Like saturated fat? I'm dizzy. I feel like I'm not smart enough to do Keto lol
If you are following a Ketogenic or Low Carb High Fat way of eating (WOE), then yes, you need to be conscientious of added fat only in that you want to be incorporating sources of healthy fats into all of your meals. Any kind of meat, eggs, cheese, coconut oil, olive oil, nuts and seeds are all great sources of healthy fat. The only kinds of fat you shoul avoid are Trans fat ("bad" fat) and vegetables oils like corn oil, palm seed oil, etc. Here's a handy chart for you where that is concerned:
http://1.bp.blogspot.com/-sYCZa40-P3M/Tz1K2BjMt4I/AAAAAAAATCU/evvg0o6v_f8/s1600/Cooking-Oil-Comparison-Chart.png
I can't tell from your previous comment if you are feeling dizzy or not. If you are really physically experiencing dizziness, your electrolytes are likely out of balance and you need to up your salt intake immediately. Most people who follow LCHF find that their bodies REQUIRE A MINIMUM OF 3000MG - 5000MG of sodium EVERY DAY! Eat some dill pickles or drink the pickle juice. A simple and easy way to help yourself get enough salt on a daily basis is to dissolve a bouillon cube in the appropriate amount of water and drink 2 bouillon cubes every day.
You are smart enough to do Keto. Don't beat yourself up for not being omniscient! You are new to LCHF and there is often a steep learning curve involved. Like the rest of us here in this group, you will learn by doing, just like we did.1 -
Haha no not actually dizzy, just like, wow! That's a lot of information!
Thanks for the info!0 -
gracerichter3213 wrote: »Haha no not actually dizzy, just like, wow! That's a lot of information!
Thanks for the info!
It sounds like you've made a great start.
Good choice on going ahead with the eggs.
You'll get it. Hang out and ask questions as needed.3 -
I refuse to every get down on eating a little bit over a goal once in a while. That won't hurt you one bit! Just go for it the next day!2
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gracerichter3213 wrote: »So I went over my carbs & protein today by 4g each. I also still have 14g of fat to eat. What should I eat? I feel like crap today too. I'm very bloated and I just feel unmotivated. Bleh.
What's your protein goal?
FYI, 4g is within the margin of error for a great many food labels.... So don't sweat it!
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I've been over on stuff half the week. I'm already over on kcals and I just ate a handful of peanuts because. It's not the end of the world. I do the right thing the overwhelming majority of the time when I look at my 30 and 90 day graphs.
Sure, decisions matter, macros matter, momentum matters; but what matters more is commitment to doing the right thing more often than not, and not allowing yourself to get hung up on criticizing yourself for lapses. I've dropped about 90 pounds, more than 70 of it since June. If I *kitten* all over myself for slip ups I'd never be where I am today. I'd have gone the route of, "*kitten* it, if I ate *kitten* I shouldn't yesterday, why bother today?"
How does that go? "The perfect is the enemy of the good", I think.5 -
I try to hit my protein +- 20g, and calories +-200
I don't think I could hit them exactly every time, but I can get close, which is good enough for me.2 -
tcunbeliever wrote: »I try to hit my protein +- 20g, and calories +-200
I don't think I could hit them exactly every time, but I can get close, which is good enough for me.
Yep. When I learned how inaccurate food labels are and thought about how rough my portion estimates can be, it got pretty easy not to sweat it.
Still, if I hit 200 cal over my limit for the day, I go into lockdown mode and stop eating - gives me a few extra IF hours if I reach my cutoff point early in the day,1 -
gracerichter3213 wrote: »
So I also need to be conscientious of added fat? Like saturated fat? I'm dizzy. I feel like I'm not smart enough to do Keto lolSunny_Bunny_ wrote: »Fat is also a range based on your goal of weight loss, maintenance or gain.
Here's a good graphic that may help.
When thinking about fat, don't think as much about saturated but rather natural. Fat from real food is good. Processed vegetable oils and seed oils are bad. If you see a fat and wonder how they got fat/oil from that food (i.e. corn, soybean, safflower, etc.), avoid it. On the other hand, animal products, avocado, olive, etc. are all very natural and beneficial and don't require extensive processing to get the oil/fat. They are good for you.0 -
cstehansen wrote: »On the other hand, animal products, avocado, olive, etc. are all very natural and beneficial and don't require extensive processing to get the oil/fat. They are good for you.
Hmm. I'll bet you could find some substances with 5+ syllable names in Hormel bacon and some dairy, eggs, and olive oils...0
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