I took a quick peek at your diary. You have been consistently lacking on your proteins and fats. You need to start eating up to your protein recommendation and eat more fat to help you sustain throughout the day. It's important to keep your carbs low, but it's more important to eat enough to sustain you.

Also, your caloric goal keeps changing? Why? You should only change it when you go down about 10 pounds. Find out what your maintenance intake should be and set your caloric intake under that amount. There's a whole thing about TDEE and BMR which I do not understand. But you can find a good keto calculator at ruled.me Then set your Carb to 5%, Protein to 30% and Fat to 65% and eat up to your protein per day. Then see if that helps with the cravings.

Yes. A little more protein/less fats helps some.

The thing I don't like about the Ruled.me calc is that you have to do multiple calculations to find your protein range. Protein is a range. If you are not diabetic or have any other medical issues requiring a "medical" keto ratio, then more protein is better and supportive of retaining muscle mass. Which is what you want. It also helps you feel more full. At these amounts, gluconeogenesis, even if it weren't demand-driven, wouldn't give you problems with ketosis. Athletes can eat even more.

From your diary you look like you aren't sedentary. So you should get .8g to 1.2g of protein per g of lean body mass (LBM). I, who am pretty darn active, hang out in the middle at 1g per LBM. The "ankerl keto" calculator or the Ketogains calculators will give you estimates. You can do this with the Ruled.me one, but you have to adjust the protein at the top and bottom (.8 and 1.2) and calculate each separately to find the floor and ceiling of your particular stats. Not mind-bogglingly difficult, but it's an extra step that should be taken.

• Carbs are a ceiling.
• Protein is a range (based on height, weight, activity level).
• Fats fill the rest to satiety. Or to calorie counter's reckoning, fills the rest of your calories.

I kept between a 60-65% fat percentage when I was keto for 1.5 years. I did better overall with sustainability and exercise with higher protein.
HTH.

From your diary you look like you aren't sedentary. So you should get .8g to 1.2g of protein per g of lean body mass (LBM). I, who am pretty darn active, hang out in the middle at 1g per LBM. The "ankerl keto" calculator or the Ketogains calculators will give you estimates.

She meant .8g to 1.2 g of protein per kg of lean body mass.

I second baconslave's recommendation of the ketogains calculator.
Also Sunny_bunny's advice on supplementing esp. sodium.

Good luck on sorting yourself out.

retirehappy wrote: »

From your diary you look like you aren't sedentary. So you should get .8g to 1.2g of protein per g of lean body mass (LBM). I, who am pretty darn active, hang out in the middle at 1g per LBM. The "ankerl keto" calculator or the Ketogains calculators will give you estimates.

She meant .8g to 1.2 g of protein per kg of lean body mass.

I second baconslave's recommendation of the ketogains calculator.
Also Sunny_bunny's advice on supplementing esp. sodium.

Good luck on sorting yourself out.

Yeah I did mean that. I was darn sure I had that "k" in there. Oh well...that's what I get for posting before the entire first coffee has been consumed.