Low protein more fat?
Kallie93S
Posts: 10 Member
Hi everyone,
I hope you’re all well.
I recently started the keto diet and have been watching both my macros and my calories, I sometimes have good days of 70% fat-20% protein-10% carbs but some days like today, I ate 55% fat and 45% protein, could this affect my ketosis? And how could i increase fat without increasing protein?
Meals/snacks suggestion is also appreciated
On a side note, I haven’t test my urine for ketones, they don’t sale them in my country but I will order some soon, I did have the keto flu a few days ago and couldn’t get off the bathroom
I hope you’re all well.
I recently started the keto diet and have been watching both my macros and my calories, I sometimes have good days of 70% fat-20% protein-10% carbs but some days like today, I ate 55% fat and 45% protein, could this affect my ketosis? And how could i increase fat without increasing protein?
Meals/snacks suggestion is also appreciated
On a side note, I haven’t test my urine for ketones, they don’t sale them in my country but I will order some soon, I did have the keto flu a few days ago and couldn’t get off the bathroom
1
Replies
-
It cut off...I’ve also been really thirsty, drinking around 6 liters of water a day, was the flu a good sign of ketosis?
Something else is I feel full ALL the time, I never feel hungry I eat, I almost feel like I eat because I have to and very little gets me very full, is that normal?
Thank you everyone and sorry for being such a newbie!
Feel free to add 3 -
Hi Kallie93S,
I am by no means an expert, as many helpful folks are in this group I am finding my way through this group with much help and advice. My reason for Keto is more about health than weight loss but I still need to lose a few more! I have been where you are, when you are fat adapted you will eat between 50&60 grams of fat and 25-30 grams of protein depending on your Macros of course. Do not skimp on your electrolytes or wash them out with water, drink when you are thirsty, pickle juice, spray on magnesium, and potassium will save you.
Best of Luck on your Journey!✌️✌️✌️1 -
Unless you are a diabetic who reacts to protein with an insulin spike - there's really no reason to keep protein low. I aim for about 100g of protein per day and don't have any issues maintaining migraine control with keto. The biggest key to staying in keto is keeping carbs low, it's not necessary to limit protein.4
-
Thank you both so much I'm trying to learn as much as i can, i do want to stay on keto for health reasons as well, i appreciate the help!
2 -
There are many versions of low carb dieting. High protein low carb is more of an Atkin approach. If you want to maintain a solid state of ketosis though you really want to try hard to maintain only about 20 to 30% protein in your caloric intake. Will one day kick you out? not likely if you follow 70/25/5 other days. BUT, and this is the key, if you dont get the fat intake up and you intake larger amounts of protein the amino acids found in protein cause insulin to be released after ingestion. ... This is because insulin keeps fat stores from being used as energy. When the body has no help from glycogen or fat, it will use gluconeogenesis to provide energy.
If you are having trouble getting to 70% fat, which is common for many people so dont worry, try oils or nuts. Coconut oil, or MCT oil will give you a good shot of fat and Macadamia Nuts have amazing macros to help you reach those high fat levels.
Feel free to add me if you have any questions on your journey!1 -
I also just noticed you mentioned trouble going to the restroom. Again, a very common issue for newbies to keto. You have to remember that Fiber is a major friend to you in helping you be regular. Constipation can be extremely common if you dont get enough fiber. Broccoli and spinach are good go tos to help you. Remember Net carbs are Carb - FIber, so eat greens!0
-
As mentioned above, carbs are what you really need to track and monitor. Keep them low. A calorie deficit is needed too and needs monitored, especially if you are not losing weight. It is my opinion that for weightloss highly scrutinizing minute differences between protein and fat is not necessary. Both are essential and unless you eat a unique diet (which you very well may), protein and fats tend to balance out.
I've never tested for ketosis but based on what I have read, mostly in this forum but also other keto sites, ketosticks are not very reliable and a better option would be testing your blood ketones.
If you really have a burning desire or need to eat more fat without more protein, mascarpone cheese and cream cheese are tasty (to me) sources of dairy that are low in protein and carbs and high in fat. They were my "go to" foods when I was eating a medically therapeutic keto diet that was low in both protein and carbs, by design.
In regards to your other point of not being hungry, that is typical on keto. So long as your calories are not excessively low for extended periods of time and you are getting your nutrients...you'll eventually get hungry and it will balance out.
Since your goal is ketosis long term for health, eventually (or now) it might be of value to determine if you are actually in ketosis. After my MTKD trial, I simply opted to remain very low carb for hunger suppression (I've been maintaining at goal for a few years). So long as I do not have that gnawing hunger that I experienced for 2 years in maintenance eating higher carb and lower fat...I'm happy. I average around 50 total carbs per day and ~ 100 each of protein and fat. That works for me. You'll find your sweet spot.2 -
Pick fattier cuts of protein. I'm diabetic so I'm trying to keep my Protein within a normal range. If you chose Ground Chuck as opposed to Lean Beef that will help. Ribeye steak instead of sirloin. Chicken Thigh instead of Breast. That kind of thing. That will for sure get you where you need to be. AND of course our good friend Bacon!1
-
Bacon is magical!
Chicken thighs wrapped in bacon is probably my all time favorite meal! Add a little sour cream and saute mushrooms...<sigh>...perfection!
0 -
I wouldn’t limit protein. No need to.
Also no need to load up fat to 80% of calories if you’re not on a medically therapeutic keto diet which I figure you’re not or you’d be asking your doctor.
http://www.tuitnutrition.com/2016/12/ketogenic-diet-rant.html?m=1
http://www.tuitnutrition.com/2017/08/how-to-cut-fat-on-keto.html?m=11 -
Maintaining a low carb diet has many benefits no matter what style you feel works best for your body. And its important to remember that everyone is different so a variation may work better for you then others. It is also important to differentiate these ways of eating though. In order to maintain the proper level and stay in ketosis effectively while maintaining energy and balance, you have to get those fats. It is what your body is literally running off of. Your body needs them to function if you maintain a state of ketosis. If you choose to carb cycle, increase protein, or go "casual keto" you do put your body in a chance of coming out of ketosis or feeling sluggish and it accepts glycogen for fuel during gluconeogenesis and then back to fat. Taking in more protein is a choice that has pros and cons. Just weigh out both and go with what is in your personal best interest.
For weight loss and general nutrition there is not right or wrong answer, its what works best for you and your body. For a true ketogenic diet however, you should try to maintain around a 70/25/5 style of consumption for optimal effect.1 -
@Kallie93S it sounds like you are off to a good start. The first 90-180 days of eating a macro of 5% Carbs, 15% Protein and 80% Fats keeping total carbs just under 50 grams daily was still the learning phase in my case. That was over 3 years ago and I am still learning more. This group has been very helpful in understanding the possibilities.
As we all know nutritional ketosis is NOT required to weight loss. In my case not knowing about ketosis I cut out all added sugar and all forms of all grains and got very heavy into coconut oil for pain management trying to avoid starting Enbrel injections for pain manage. I was to start on Enbrel the first of Nov 2014 so I made the above changes in my WOE the first of Oct 2014. Thankfully in just the first 30 days making a lot of mistakes my 30 years of pain levels in the 7-8 range had dropped to levels of 2-3 range and I surprised the doctors by saying NO to Enbrel. Over three years later my pain typically is < 1 on a 1-10 scale.
journal.diabetes.org/diabetesspectrum/00v13n3/pg132.htm
I try to keep my daily protein in the 50-70 gram range personally to stay in nutritional ketosis. The science as you can read is not all in agreement to the rate protein can act more like sugar in the body of most humans.
Chaperone-mediated autophagy is my main driving force to live full time in a state of Nutritional Ketosis. Understanding the subject is a plus but is not a requirement to gain/regain health and longevity by staying in ketosis.
jcs.biologists.org/content/124/4/495
"A primary defect in CMA activity has also been described in some neurodegenerative disorders, such as Parkinson's disease and certain tauopathies.......CMA is also perturbed by mutant forms of Tau, a cytoskeleton-associated protein responsible for cellular toxicity in tauopathies and in Alzheimer's disease......"
Prevention, slowing or stopping development risk of Parkinson's, Alzheimer's, cancers, strokes, heart attacks, etc are important to me.
Chaperone-mediated autophagy: roles in disease and aging.
https://ncbi.nlm.nih.gov/pubmed/24281265
"....... In addition, CMA contributes to cellular quality control through the removal of damaged or malfunctioning proteins. Here, we describe recent advances in the understanding of the molecular dynamics, regulation and physiology of CMA, and discuss the evidence in support of the contribution of CMA dysfunction to severe human disorders such as neurodegeneration and cancer."
A ketogenic diet reduces amyloid beta 40 and 42 in a mouse model of Alzheimer's disease
https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-2-28
Keep in mind the science of ketones and health continues to develop as time marches on.
In my case my high carb binging ceased and stays that way as long as my WOE is < 50 grams of carbs daily and protein levels stay relative low to medium so I have lost weight and stayed under 200 pounds for nearly three years now after 20 years of being obese and yo yoing weight.
Again the best of success and time is on your side. I turn 67 next month and started LCHF when my health was failing fast. If young people make simple changes before their health starts to fail I expect would be best. I am glad to read about you and others who are not waiting 40 years to start eating for a life-time of great health.
3 -
It cut off...I’ve also been really thirsty, drinking around 6 liters of water a day, was the flu a good sign of ketosis?
Something else is I feel full ALL the time, I never feel hungry I eat, I almost feel like I eat because I have to and very little gets me very full, is that normal?
Thank you everyone and sorry for being such a newbie!
Feel free to add
When I first started keto I couldn't believe how FULL I felt all the time. Many times I ate because the clock said to. That's normal. After a certain amount of time you'll begin to be more hungry, but even now, I'm always amazed at how full (satisfied) this WOE keeps me. That's one main reason it works. Who can do anything when they're hungry all the time?! Welcome to you Kallie. 1
This discussion has been closed.