lacerka963 wrote: »

. unfortunately I don't always stay on track with my calories and macros but do feel it is on average acceptable.

I’ve been on Keto since June 22 and have had a similar experience this week. I am giving my macros a closer look and adherence, since I suspect something I ate (or didn’t eat!) has kicked me out of ketosis.
Good luck and hang in there...I’m also in it for the long haul!

For me it usually means that i did not ate enough and that my fat intake is too low and my carbs too high. I agree tracking is hard but so far it has helped me realized how many bad choices i used to make and how much food I use to eat. Also here to loose close to 100 pounds.

be vigilant with counting calories, keep count of your macros and make sure you are eating enough fat, drink water, take mct c8 oil daily with supplements and stay off the scale. If you are eating under your maintenance calories, you will lose weigh so trust the process.

I would also recommend checking to be sure you're getting enough fat with each meal/snack

can someone recommend a calculator for the ratios?

lacerka963 wrote: »

The problem is I have IBS.... one of the triggers for me is fat....

That's tough...though quite a few articles do indicate that a keto diet over time does help with IBS symptoms.

Lets start with what kind of fats you are currently consuming, 70% of your diet is currently comprised of these products, and as you are sticking with it, those fats aren't bothering your system. Are they dairy free fats, like avocadoes, oils, nuts, and seeds? Or nut free fats, like eggs, olives, olive oil? Or do you eat a range of fats?

Some fats that are pretty gentle on the system are things like avocado oil, grapeseed oil, and flaxseed oil. Maybe try making a homemade mayonnaise or salad dressing with one of them and see how that affects you...Let me know if you need a recipe, I'm happy to share...

lacerka963 wrote: »

started doing keto on June 12th... have lost aprox 10 lbs so it's going well... at least I feel it is... however in last week I have been getting hungry ... unfortunately I don't always stay on track with my calories and macros but do feel it is on average acceptable...
the hunger does not occur every day, nor same time in the day
usually consume 1 gal H2O daily... calories 1500... macros 5% carbs...70% fats... 25% protein

I have about 100 lbs to lose yet so don't think it is anything to do with body telling me enough weight loss.. lol.. but at a loss as to why the hunger...

when did keto in fall 2016... never experienced hunger and within 2 mns had lost 25 lbs..

When I am hungry it is usually one of the following:

My electrolytes are low. It is especially important on keto to keep your sodium, magnesium and potassium levels where they should be. When hunger hits, additional sodium can often help - a bowl of chicken broth, etc.

I have fed my cravings. Feeding cravings makes them even stronger. Often, even keto acceptable 'substitutes' (like things with nut flours, etc) make your body crave more food just like eating a 'real' piece of bread. The substitute may not sabotage your results because it falls into your macros, but it very well may leave you hungry sooner.

Not enough fat for satiety. I don't eat a lot of fat on the version of keto I am on, and if I fall under my limit, it is okay with me, because for me, fat is a limit, not a goal. But if I am hungry, it is often because I did not get enough fat, so eating about 50g of an avocado usually helps.

I have also found that when I started counting macros by grams rather than percentages, it was easier. This is because you can have your percentage ratios in line, but be way over in calories when you are tracking by percentages.

For example, for my height, my daily macros are 100P/68F/20C (I do a lower fat version of keto, as I can't do the high fat versions) At those macros, my calorie count will always be the same. If I stick to my macros, I don't have to worry about counting calories.

@lacerka963 -here you go!

BASIC MAYONNAISE
1 egg
1 teaspoon salt
2 tablespoons lemon juice
1 cup oil

Put egg, lemon juice, salt and spices (if you are using any) into a food processor, and pulse until blended.

Turn the processor onto medium speed, and drizzle the oil very slowly into the processor tube. Once all the oil is incorporated, let it run for another 15-20 seconds. It will keep, in an airtight container, for about 4 weeks in the fridge.

You can use whatever oil you like, and the recipe works just fine. You can add seasonings to it to your taste...I usually add 1⁄4 teaspoon garlic powder, 1⁄4 teaspoon onion powder, and 1⁄2 teaspoon mustard powder. My brother just adds a teaspoon of lemon pepper. You can also use a blender, immersion blender, hand mixer (the hand mixer will take a long time), or whisk it by hand (this takes foreeeeevvvveeeerrrrrr).