Starting Keto
bbonner5761
Posts: 1 Member
Today is day 2 of keto but having a hard time hitting my daily calories but I am hitting my fats, protein and carbs. Just wondering is this ok?
2
Replies
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A random day of undereating here and there is ok, but consistently undereating is not.
Perhaps consider prelogging a day of food so you can get sufficient calories - you need to look at your total calories and macronutrients in grams though, not macro percentages. Your percentages will always add up to 100% regardless of how many calories you're eating.2 -
By trouble hitting calories- Do you mean you’re going over, or under? If you’re hitting your macros, it can be easy to go over on calories until you get used to it… Fat having 9 cal per gram, and the others only four.
The big thing you’re looking to do in the first couple weeks is get fat – adapted, get through keto flu, and enter ketosis. You would do well to drink lots of water, and perhaps a cup of broth for day to get some extra sodium.
I’ve been on keto for about 14 months, and believe it literally saved my life. I’m obviously a fan, and hope you stay one...But the biggest tip I can give you other than those above: it’s either all in, or all out. You can’t semi – do keto and be successful at it. After a cheat day, or even a cheat meal, you’re back at square one. Best wishes for reaching your goals!1 -
Oh yeah stash if I was unclear about the main question you asked, it should be fine to go somewhat over on calories as long as you are maintaining LCHF macros. For a while, anyway.4
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DownrangeDave57 wrote: »Oh yeah stash if I was unclear about the main question you asked, it should be fine to go somewhat over on calories as long as you are maintaining LCHF macros. For a while, anyway.
No, no it wouldn't. Unless gaining or maintaining your weight is the plan.... Regardless of how you eat, total calories are what matter.2 -
My wife and I are wanting to do Keto but I would like to learn more before starting it. I have been Intermittent Fasting for a couple weeks and been dieting or (Life Change) since June 10, 2018 and have lost 41 pounds so far. Keto sometimes seems easy and sometimes seems real difficult, lol. I would like to combine my Fasting with Keto when I figure out how to do this. I also have issues getting my Macros and Calories to match up as well.0
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104McKnight wrote: »My wife and I are wanting to do Keto but I would like to learn more before starting it. I have been Intermittent Fasting for a couple weeks and been dieting or (Life Change) since June 10, 2018 and have lost 41 pounds so far. Keto sometimes seems easy and sometimes seems real difficult, lol. I would like to combine my Fasting with Keto when I figure out how to do this. I also have issues getting my Macros and Calories to match up as well.
Why do you want to do keto? Whatever you're doing is working (depending on your stats, possibly too quickly unless you're morbidly obese?)... Why not just keep doing that, potentially with more calories if your rate of loss is too fast? (you don't want to risk losing muscle or causing health issues from undernutriton)
If you're looking at your macros in grams, they should be close to your calories. There will be some discrepancies due to rounding - this is ok. If they're really out, you're probably using entries with missing or wrong information.4 -
Calories aren't really a huge deal, just watch your carbs, and make sure you're eating healthy then you should be fine. Tip: Keep up with your water count to help "flush" out any toxins from your body while on keto.5
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tramaine_21 wrote: »Calories aren't really a huge deal, just watch your carbs, and make sure you're eating healthy then you should be fine. Tip: Keep up with your water count to help "flush" out any toxins from your body while on keto.
Calories are the biggest deal. You could stick to your carb goal but overeat fat and protein... You could "eat healthy" and still eat too many calories.
Drinking too much water would stuff up your electrolyte balance even more as you'd flush yourself out. Upping salt/electrolytes would be better to avoid feeling like crap.5 -
tramaine_21 wrote: »Calories aren't really a huge deal, just watch your carbs, and make sure you're eating healthy then you should be fine. Tip: Keep up with your water count to help "flush" out any toxins from your body while on keto.
Calories are a big deal when it comes to losing, maintaining or gaining.2 -
livingleanlivingclean wrote: »104McKnight wrote: »My wife and I are wanting to do Keto but I would like to learn more before starting it. I have been Intermittent Fasting for a couple weeks and been dieting or (Life Change) since June 10, 2018 and have lost 41 pounds so far. Keto sometimes seems easy and sometimes seems real difficult, lol. I would like to combine my Fasting with Keto when I figure out how to do this. I also have issues getting my Macros and Calories to match up as well.
Why do you want to do keto? Whatever you're doing is working (depending on your stats, possibly too quickly unless you're morbidly obese?)... Why not just keep doing that, potentially with more calories if your rate of loss is too fast? (you don't want to risk losing muscle or causing health issues from undernutriton)
If you're looking at your macros in grams, they should be close to your calories. There will be some discrepancies due to rounding - this is ok. If they're really out, you're probably using entries with missing or wrong information.
I am morbidly obese. I want to do Keto, not for the weight loss but to be more healthy. My troubles with my macros is that I do fine on my calories but I hit to much of one or the other on macros. I can't seem to figure out how to hit them just right.0 -
104McKnight wrote: »livingleanlivingclean wrote: »104McKnight wrote: »My wife and I are wanting to do Keto but I would like to learn more before starting it. I have been Intermittent Fasting for a couple weeks and been dieting or (Life Change) since June 10, 2018 and have lost 41 pounds so far. Keto sometimes seems easy and sometimes seems real difficult, lol. I would like to combine my Fasting with Keto when I figure out how to do this. I also have issues getting my Macros and Calories to match up as well.
Why do you want to do keto? Whatever you're doing is working (depending on your stats, possibly too quickly unless you're morbidly obese?)... Why not just keep doing that, potentially with more calories if your rate of loss is too fast? (you don't want to risk losing muscle or causing health issues from undernutriton)
If you're looking at your macros in grams, they should be close to your calories. There will be some discrepancies due to rounding - this is ok. If they're really out, you're probably using entries with missing or wrong information.
I am morbidly obese. I want to do Keto, not for the weight loss but to be more healthy. My troubles with my macros is that I do fine on my calories but I hit to much of one or the other on macros. I can't seem to figure out how to hit them just right.
What makes you think a keto diet is any more healthy than eating in another way?
It's no better for fat loss. You have to restrict carbohydrates - I personally couldn't eat a keto diet for the long term as I don't like restricting carbs so much that it limits my vegetable, fruit and dairy (yoghurt/milk) intake. Those foods are healthy to me and limiting them seems silly and unnecessary.
Your health will improve just by losing weight.
Macros aren't overly important in the grand scheme of things - eating sufficient protein is important to help maintain muscle, and fat is important too. Past that, there is no "right" - you eat whatever makes you feel good physically and mentally. You might be more satisfied with higher fat, you might be more satisfied with higher carbs.... Whatever you do, just keep being consistent with your deficit.3 -
In addition, I am diabetic 2, my blood sugars were through the roof before I started my life changing food habits. Blood sugars anywhere from 250 to 500, toes going numb and eye sight getting worse. Since I started my life change my sugars have gone down to about 130 to 157 and now with Intermittent Fasting My sugars have gone down during fasting= 90's and during eating= 120's. Life saving numbers for sure.0
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104McKnight wrote: »livingleanlivingclean wrote: »104McKnight wrote: »My wife and I are wanting to do Keto but I would like to learn more before starting it. I have been Intermittent Fasting for a couple weeks and been dieting or (Life Change) since June 10, 2018 and have lost 41 pounds so far. Keto sometimes seems easy and sometimes seems real difficult, lol. I would like to combine my Fasting with Keto when I figure out how to do this. I also have issues getting my Macros and Calories to match up as well.
Why do you want to do keto? Whatever you're doing is working (depending on your stats, possibly too quickly unless you're morbidly obese?)... Why not just keep doing that, potentially with more calories if your rate of loss is too fast? (you don't want to risk losing muscle or causing health issues from undernutriton)
If you're looking at your macros in grams, they should be close to your calories. There will be some discrepancies due to rounding - this is ok. If they're really out, you're probably using entries with missing or wrong information.
I am morbidly obese. I want to do Keto, not for the weight loss but to be more healthy. My troubles with my macros is that I do fine on my calories but I hit to much of one or the other on macros. I can't seem to figure out how to hit them just right.
You really don't need to hit the macros just right. Many of us look at the protein and fat goal as a minimum target and then let the carbs fall where they may. Keto can be healthy, but so can any other dietary choices. It's the implementation of these dietary choices that makes the difference. That being said, health markers are typically improved just by losing weight.
Some people find that keto helps them control their appetite, and some people find that keto makes their depression worse or compromises their exercise goals. People react differently to it, the only way to know is to try it. Please do continue to look at it. Maybe run a few sample days in your diary and see if it is food that you will enjoy along with hitting your vitamins and minerals. Also give some consideration to how you plan to eat for the rest of your life. Many times people attempt things during their weight loss that they have no intention of continuing on with. Once they reach goal, they don't know what to do to transition back. Just a few more things to think about.3 -
nutmegoreo wrote: »104McKnight wrote: »livingleanlivingclean wrote: »104McKnight wrote: »My wife and I are wanting to do Keto but I would like to learn more before starting it. I have been Intermittent Fasting for a couple weeks and been dieting or (Life Change) since June 10, 2018 and have lost 41 pounds so far. Keto sometimes seems easy and sometimes seems real difficult, lol. I would like to combine my Fasting with Keto when I figure out how to do this. I also have issues getting my Macros and Calories to match up as well.
Why do you want to do keto? Whatever you're doing is working (depending on your stats, possibly too quickly unless you're morbidly obese?)... Why not just keep doing that, potentially with more calories if your rate of loss is too fast? (you don't want to risk losing muscle or causing health issues from undernutriton)
If you're looking at your macros in grams, they should be close to your calories. There will be some discrepancies due to rounding - this is ok. If they're really out, you're probably using entries with missing or wrong information.
I am morbidly obese. I want to do Keto, not for the weight loss but to be more healthy. My troubles with my macros is that I do fine on my calories but I hit to much of one or the other on macros. I can't seem to figure out how to hit them just right.
You really don't need to hit the macros just right. Many of us look at the protein and fat goal as a minimum target and then let the carbs fall where they may. Keto can be healthy, but so can any other dietary choices. It's the implementation of these dietary choices that makes the difference. That being said, health markers are typically improved just by losing weight.
Some people find that keto helps them control their appetite, and some people find that keto makes their depression worse or compromises their exercise goals. People react differently to it, the only way to know is to try it. Please do continue to look at it. Maybe run a few sample days in your diary and see if it is food that you will enjoy along with hitting your vitamins and minerals. Also give some consideration to how you plan to eat for the rest of your life. Many times people attempt things during their weight loss that they have no intention of continuing on with. Once they reach goal, they don't know what to do to transition back. Just a few more things to think about.
I believe that if I start the Keto it may be easier to eat when your out and about, and it seems that it is more filling than the other foods I eat. The few times I ate higher fats with my fasting helped me sustain my fasting without the hunger so much and more satisfied.0 -
So many different things out there and one person says this is good to do and another says that it is not good to do. Things can get so confusing and I never want to say whether someone is right or wrong because there is so much controversy out there on everything and it is hard to know what is right or wrong.
I just want to do what is best for me, my family and be healthy the right way. When I lose this weight I don't want the loose skin and I don't want to lose my muscle mass. I guess if it is not broken don't fix it.0 -
104McKnight wrote: »So many different things out there and one person says this is good to do and another says that it is not good to do. Things can get so confusing and I never want to say whether someone is right or wrong because there is so much controversy out there on everything and it is hard to know what is right or wrong.
I just want to do what is best for me, my family and be healthy the right way. When I lose this weight I don't want the loose skin and I don't want to lose my muscle mass. I guess if it is not broken don't fix it.
Eating keto is not going to make a difference to your skin or your muscle mass. A healthy diet can be many things - you need to do what's right for you, whilst remembering that it may not be right for the rest of your family. That's something you need to work out. Also remember there's more to good health than what you put in your mouth - developing good/bad food associations or placing massive restrictions on you intake can be mentally unhealthy.
Loose skin will probably happen if you're morbidly obese and losing quickly. It may tighten up over time, it may not.
Maintaining muscle comes down to eating sufficient protein (recommendations of 0.8g per lb of goal weight is a good amount to aim for, if not more) and doing some sort of progressive lifting program.... Now! If you're new to lifting you may experience some gains initially, even in a deficit.
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It's not ok. Fat, protein and carbs are the macronutrients, the nutrients that make up calories. Your maths is off. Check each food entry for errors. Keep in mind that small errors can be down to rounding, ignore that.bbonner5761 wrote: »Today is day 2 of keto but having a hard time hitting my daily calories but I am hitting my fats, protein and carbs. Just wondering is this ok?
As for hard time hitting calories, as a separate issue, it's not a real issue for someone who wants to lose weight - you have eaten way more before, you like to eat, you know how to eat. To lose weight, the challenge is to eat less. The less you eat, the faster you lose, but when you eat too little, for some time, you'll want to eat too much again, and that's what you'll do. So you end up not losing weight, and possibly heavier. Finding the right balance is what you're after. It's difficult, but necessary, and it feels wonderful.2 -
Hello I started Keto on Aug 1st... Added intermittent fasting on the 15th.. Feeling great but not weighing myself until Aug 31st... I don't like the scale so I'm choosing to weigh in monthly for now1
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Yep that's okay!
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104McKnight wrote: »
I believe that if I start the Keto it may be easier to eat when your out and about, and it seems that it is more filling than the other foods I eat. The few times I ate higher fats with my fasting helped me sustain my fasting without the hunger so much and more satisfied.
For many people, fats and proteins are satisfying. It's really the reason keto works at all. It's far easier to create a calorie deficit when you feel full. That said, anyone can create a calorie deficit (and get enough fat and protein to feel full) without eliminating specific foods, so the only real factor is: Will you be content to give up the foods that are high in carbs? Not for one meal, but for all of them, and for a pretty long time?tramaine_21 wrote: »Calories aren't really a huge deal
Stop. Even with keto, you have to be in a caloric deficit to lose weight. It's not an opinion, it's a mathematical equation.1 -
bbonner5761 wrote: »Today is day 2 of keto but having a hard time hitting my daily calories but I am hitting my fats, protein and carbs. Just wondering is this ok?
Hey I feel the same it's my day 2 on keto and im having trouble too, I'm way Below my calories. We just have to plan more accordingly I guess0 -
Feel free to add me 🤪0
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