Keto help
jarelary4
Posts: 141 Member
I just started Keto 2 weeks ago and I am looking for any tips and food recommendation, especially on how to get your fat in. I need about 104 grams of fat a day and I have no idea how to fit this in. I'm allergic to all pork products so I'm limited to chicken, fush, and beef. I can't seem to tolerate fatty beef - I have GI upset. I was doing a shake for breakfast with coconut milk, whole milk plain Greek yogurt, pb2 powder, and coconut oil but it's too high in carbs to continue. Does anyone have any shake ideas thatbare high protein but low carb they can share? I prefer to drink my breakfast since I'm never hungry enough to eat a meal first thing in the morning. Thanks!
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Replies
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If you aren't tolerating fats well, why don't you just not do keto.9
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If you aren't tolerating fats well, why don't you just not do keto.
I'm good with coconut oil, olive oil, and veggie based oils but I found I can't eat beef fat without digestive upset. Can a person successfully do keto and not eat animal fat? I'm still learning. So far the diet has been the best fit for me with keeping me full and feeling my best. I don't feel good when I eat carbs. I feel draggy, achy, and sick anytime I have bread things0 -
You don't need to eat 100% of your fat goal, that's a maximum number not to go over not a minimum that you have to consume.
I do keto for migraine control, just keep carbs below goal, try get get your protein over goal, and let the fat fall wherever it falls.2 -
tcunbeliever wrote: »You don't need to eat 100% of your fat goal, that's a maximum number not to go over not a minimum that you have to consume.
I do keto for migraine control, just keep carbs below goal, try get get your protein over goal, and let the fat fall wherever it falls.
Ok, thanks for the info. I'm still trying to figure out all the keto particulars. I have migraines too- I had no clue keto helps with migraines!0 -
There are vegetarian keto members and I think they have a group maybe check in there (I know you are not vegetarian but they would have a ton of other ideas for non beef/pork options).
try here
https://community.myfitnesspal.com/en/group/127202-keto-support-group1 -
There are vegetarian keto members and I think they have a group maybe check in there (I know you are not vegetarian but they would have a ton of other ideas for non beef/pork options).
try here
https://community.myfitnesspal.com/en/group/127202-keto-support-group
Thank you! I'll check it out.0 -
this one has links and such to info
https://community.myfitnesspal.com/en/discussion/10667972/vegetarian-keto-friends-wanted2 -
Atkins shakes are good - low carb and taste great1
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I'm also limited to 35 carbs this week but I'm starting slow- next week I'm aiming for 20 net carbs. Any tips on keeping to 20 or less carbs would be helpful. Thanks so much for the tips so far!0
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If you aren't tolerating fats well, why don't you just not do keto.
I'm good with coconut oil, olive oil, and veggie based oils but I found I can't eat beef fat without digestive upset. Can a person successfully do keto and not eat animal fat? I'm still learning. So far the diet has been the best fit for me with keeping me full and feeling my best. I don't feel good when I eat carbs. I feel draggy, achy, and sick anytime I have bread things
Sounds like maybe you are gluten intolerant. You could try replacing bread with potato or rice and see how that works.
However, to achieve ketosis your carbs just have to be low, you don't need the fats to get there.0 -
Instead of a "shake" have you tried keto coffee? Regular coffee with heavy whipping cream (not regular sweetened whipped cream though!), coconut oil (or MCT oil), and/or butter? You can add a sugar-free flavoring or carb free sweetener also. That usually keeps me full until late afternoon and helps get the fats in with out a lot of carbs or protein.7
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help, I am doing Keto and went out to eat, go some greens and I didn't know they had sugar in them. My head is hurting, what do I do?0 -
amurdock2412 wrote: »help, I am doing Keto and went out to eat, go some greens and I didn't know they had sugar in them. My head is hurting, what do I do?
Take a Tylenol!
If you are doing keto to lose weight, one day where your macros are off is not a big deal, just live and learn. I believe you are more likely to get a headache or feel sick from an electrolyte imbalance (which is associated with sodium and potassium due to losing water weight in the beginning), not from eating a bit of unexpected sugar. If that's the case, make sure you are getting enough sodium and stay well hydrated.
Also, you might want to join the low carber group and learn more about what to expect: https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum4 -
MCT oil is colorless and tasteless and I have it in my coffee. Eggs with cheese will get some fat in too. For lunch I have tuna or chicken salad mixed with a avocado. Some tree nuts can be good too.2
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I just started Keto 2 weeks ago and I am looking for any tips and food recommendation, especially on how to get your fat in. I need about 104 grams of fat a day and I have no idea how to fit this in. I'm allergic to all pork products so I'm limited to chicken, fush, and beef. I can't seem to tolerate fatty beef - I have GI upset. I was doing a shake for breakfast with coconut milk, whole milk plain Greek yogurt, pb2 powder, and coconut oil but it's too high in carbs to continue. Does anyone have any shake ideas thatbare high protein but low carb they can share? I prefer to drink my breakfast since I'm never hungry enough to eat a meal first thing in the morning. Thanks!
I see your diary is open, but didn't see any entries other than today - if you log, we can take a look and give you specific suggestions.
How low carb do you want your bfast smoothie? Use protein powder, a non-carby liquid like coffee or whatever, and coconut oil. Bascially, "Bullet Proof" coffee plus protein powder.
Here's my bfast smoothie. I'm not keto - unflavored and unsweetened protein powder will have less carbs. I switched from coconut oil to shredded coconut because that was more satiating to me, but for you I suggest coconut oil.
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If you aren't tolerating fats well, why don't you just not do keto.
I'm good with coconut oil, olive oil, and veggie based oils but I found I can't eat beef fat without digestive upset. Can a person successfully do keto and not eat animal fat? I'm still learning. So far the diet has been the best fit for me with keeping me full and feeling my best. I don't feel good when I eat carbs. I feel draggy, achy, and sick anytime I have bread things
Sounds like maybe you are gluten intolerant. You could try replacing bread with potato or rice and see how that works.
However, to achieve ketosis your carbs just have to be low, you don't need the fats to get there.
Ok, thank you. I think I may be a bit intolerant of gluten due to the the crappy feeling I get after eating any bread after being without for almost 2 weeks. I know I'm feeling better since I started so I'm keeping it up. I got some Ghee and I'm going to try more avocados.1 -
kshama2001 wrote: »I just started Keto 2 weeks ago and I am looking for any tips and food recommendation, especially on how to get your fat in. I need about 104 grams of fat a day and I have no idea how to fit this in. I'm allergic to all pork products so I'm limited to chicken, fush, and beef. I can't seem to tolerate fatty beef - I have GI upset. I was doing a shake for breakfast with coconut milk, whole milk plain Greek yogurt, pb2 powder, and coconut oil but it's too high in carbs to continue. Does anyone have any shake ideas thatbare high protein but low carb they can share? I prefer to drink my breakfast since I'm never hungry enough to eat a meal first thing in the morning. Thanks!
I see your diary is open, but didn't see any entries other than today - if you log, we can take a look and give you specific suggestions.
How low carb do you want your bfast smoothie? Use protein powder, a non-carby liquid like coffee or whatever, and coconut oil. Bascially, "Bullet Proof" coffee plus protein powder.
Here's my bfast smoothie. I'm not keto - unflavored and unsweetened protein powder will have less carbs. I switched from coconut oil to shredded coconut because that was more satiating to me, but for you I suggest coconut oil.
I just started charting my food today. I was getting into this slowly since I have a habit of dropping a diet soon after starting. I make too many changes and it feels too much like work and I wanted to be sure I stick to it this time. I actually had 24 net carbs today so i did pretty good! Next week I will aim for 20 net carbs. I did get protein powder today with only 1 net carb so I'm going to keep up the smoothies.0 -
amurdock2412 wrote: »help, I am doing Keto and went out to eat, go some greens and I didn't know they had sugar in them. My head is hurting, what do I do?
Take a Tylenol!
If you are doing keto to lose weight, one day where your macros are off is not a big deal, just live and learn. I believe you are more likely to get a headache or feel sick from an electrolyte imbalance (which is associated with sodium and potassium due to losing water weight in the beginning), not from eating a bit of unexpected sugar. If that's the case, make sure you are getting enough sodium and stay well hydrated.
Also, you might want to join the low carber group and learn more about what to expect: https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum
Thanks for the insight! I'll check out the group.0 -
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Learn how things work, so you can stop fretting over unimportant stuff and don't worry so much, and take a painkiller.amurdock2412 wrote: »help, I am doing Keto and went out to eat, go some greens and I didn't know they had sugar in them. My head is hurting, what do I do?2 -
tcunbeliever wrote: »You don't need to eat 100% of your fat goal, that's a maximum number not to go over not a minimum that you have to consume.
I do keto for migraine control, just keep carbs below goal, try get get your protein over goal, and let the fat fall wherever it falls.
I don't think this is the best advice for someone dieting. She may already be on a low calorie diet, and not getting enough fat would push her calories even lower, which isn't healthy.
OP, if you can't tolerate fatty meats, just add plant fat to your dishes. You can fry your meat (some keto followers use almond meal to "bread" their fried items) and it would be the same as fatty meat. You can also add fat by making sauces and dressings, using real mayo, avocado, oil packed things (like sundried tomatoes)...etc.0 -
OP, if you are getting headaches or feeling tired, it's probably the fact that you are not getting enough sodium. Are you getting 3500 to 5000mg+ of sodium? If not, than I would increase that.
Also, I would focus on getting more protein and minimize fat. Is there a reason you are avoiding chicken and fish if you are allergic to pork? Not exactly the same thing. You can also add things like crabs, lobster, strimp, etc... to help get protein up.
Ultimately, if you don't respond well to fats, than it might be worth increase carbs (even if it's up to 100g) to help get in calories.0 -
Have you tried non-wheat carb sources? Beans, quinoa, brown rice, oats are all really filling to me and they digest slowly so you don’t ‘crash.’ Or maybe consider doing a low carb diet that is not as restrictive as keto?
I’m not trying to talk you out of doing keto, just want to point out that bread is not the only carb and it sounds like your options are limited on what is already a very restrictive diet. If you’re really set on keto I’ve heard the term eco-Atkins for what is essentially vegan keto. Might be a good starting point then add in your animal foods as desired/tolerated.0 -
OP, if you are getting headaches or feeling tired, it's probably the fact that you are not getting enough sodium. Are you getting 3500 to 5000mg+ of sodium? If not, than I would increase that.
Also, I would focus on getting more protein and minimize fat. Is there a reason you are avoiding chicken and fish if you are allergic to pork? Not exactly the same thing. You can also add things like crabs, lobster, strimp, etc... to help get protein up.
Ultimately, if you don't respond well to fats, than it might be worth increase carbs (even if it's up to 100g) to help get in calories.
I do eat chicken, fish, and beef, just not chicken skin or beef fat.0 -
Chicken skin and beef fat is my main line now.0
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