Starting Keto on Monday!!
Replies
-
Viciousdoggie wrote: »All great info. I started today too. Struggling to get the macros right. Should have added heavy cream to my eggs.... Giving up my Coffee with French Vanilla Creamer is the hardest part. Going to try Bulletproof coffee tomorrow.
Try making a mix of a keto friebdly sweetener, almond milk, and heavy cream or half and half, and pour that into your coffee. The muscle milk I drink for the protein and potassium has such a sweet chocolate flavour, it makes it like I am drinking creamer again. There are options for folks that loved their creamer. Cream and half and half never cut it for me. Usually I just suck it up, drink my cream with butter and coconut oil, and move on to better meals later. Coffee stinks regardless.1 -
so im starting to wonder if im doing this all wrong? I just starting week 4 and have still only lost about 3.5 pounds. My Macros are 5% carbs, 80% Fat and 15% protein.
I can hit my protein macro every day and usually go over slightly but am typically come in around 75grams. my goal each day is 56. My Calories goal is 1496, and i dont normally hit that and come in anywhere from 1000 to 1500, but usually on the lower end.
I need/want to lose about 35-40 pounds and have been trying for 2 years everything from weight watchers to just plain clean eating. Im not a big sugar person and have now even stopped putting sugar in my coffee.
If you are having success with this, can you share what is working for you as far as meal plans or daily? I know we are all different and not everything works the same for everyone, but im willing to keep tweaking different tactics until i find what works for me.1 -
@kahart625 I would suggest trying to bring down your fat & upping your protein.
and, as much as it may not be pleasant, do a check with your doctor on if there is anything metabolically impeding the transition or causing issues with loss.
also, check measurements & pictures. i know it is not pleasant, but sometimes the scale won't move (my experience is that is especially true with keto; but YMMV, as with all weight items) but there is a reduction in size. another thing that others have brought up to help measure success is to have a pair of pants/shirt/clothing-of-some-sort that you want to fit in (reasonable size change) and check it weekly/bi-weekly/monthly (whatever your mental stress can handle) and gauge that way.2 -
so im starting to wonder if im doing this all wrong? I just starting week 4 and have still only lost about 3.5 pounds. My Macros are 5% carbs, 80% Fat and 15% protein.
I can hit my protein macro every day and usually go over slightly but am typically come in around 75grams. my goal each day is 56. My Calories goal is 1496, and i dont normally hit that and come in anywhere from 1000 to 1500, but usually on the lower end.
I need/want to lose about 35-40 pounds and have been trying for 2 years everything from weight watchers to just plain clean eating. Im not a big sugar person and have now even stopped putting sugar in my coffee.
If you are having success with this, can you share what is working for you as far as meal plans or daily? I know we are all different and not everything works the same for everyone, but im willing to keep tweaking different tactics until i find what works for me.
No one likes to hear it but if you are not weighing and measuring your food you might want to start. It is easy to guess portions incorrectly especially when eating high fat at 9 calories per gram.
You've lost close to a pound a week which is fairly typical. Everyone does not lose rapidly.0 -
so im starting to wonder if im doing this all wrong? I just starting week 4 and have still only lost about 3.5 pounds. My Macros are 5% carbs, 80% Fat and 15% protein.
I can hit my protein macro every day and usually go over slightly but am typically come in around 75grams. my goal each day is 56. My Calories goal is 1496, and i dont normally hit that and come in anywhere from 1000 to 1500, but usually on the lower end.
I need/want to lose about 35-40 pounds and have been trying for 2 years everything from weight watchers to just plain clean eating. Im not a big sugar person and have now even stopped putting sugar in my coffee.
If you are having success with this, can you share what is working for you as far as meal plans or daily? I know we are all different and not everything works the same for everyone, but im willing to keep tweaking different tactics until i find what works for me.
80% fat isn’t going to allow much fat to be mobilized from storage. Part of that 80% is supposed to come from body fat.
For example, if your daily maintenance calories are 2000 then 5% of that is carbs, 25g or 100 calories. 15%, which I actually think is too low, would be protein, 75g or 300 calories and 80% fat is 177g or 1600 calories. Now create a 500 calorie a day deficit by taking only fat calories away. That leaves you with 1100 calories fat or 122g
However, I would suggest a ratio more like 5/25/70 or 5/30/65 for a fat loss goal.3 -
Sunny_Bunny_ wrote: »so im starting to wonder if im doing this all wrong? I just starting week 4 and have still only lost about 3.5 pounds. My Macros are 5% carbs, 80% Fat and 15% protein.
I can hit my protein macro every day and usually go over slightly but am typically come in around 75grams. my goal each day is 56. My Calories goal is 1496, and i dont normally hit that and come in anywhere from 1000 to 1500, but usually on the lower end.
I need/want to lose about 35-40 pounds and have been trying for 2 years everything from weight watchers to just plain clean eating. Im not a big sugar person and have now even stopped putting sugar in my coffee.
If you are having success with this, can you share what is working for you as far as meal plans or daily? I know we are all different and not everything works the same for everyone, but im willing to keep tweaking different tactics until i find what works for me.
80% fat isn’t going to allow much fat to be mobilized from storage. Part of that 80% is supposed to come from body fat.
For example, if your daily maintenance calories are 2000 then 5% of that is carbs, 25g or 100 calories. 15%, which I actually think is too low, would be protein, 75g or 300 calories and 80% fat is 177g or 1600 calories. Now create a 500 calorie a day deficit by taking only fat calories away. That leaves you with 1100 calories fat or 122g
However, I would suggest a ratio more like 5/25/70 or 5/30/65 for a fat loss goal.
I second that. I think 5/35/60 or 5/30/65 is good. Try implementing IF. Some disagree with timing but I feel there are plenty of arguments going both ways. I have implemented 16/8 IF and it seems to help. I’m sure some will disagree. That is fine. It is working for me!
I have lost 110 lbs starting in April without a single day of exercise. I am not eating less than 1800-2000 calories per day avg. sure occasional more and occasionally less. This would be a 7 day avg.
2 -
Luannelizabeth wrote: »I got through my first day having eaten less carbs and less fat than planned. Not for lack of trying with the fat! How do you get all the fat into your diet?
Look as see if you can reduce a protein and carb and eat avocado instead. It packs more fat.
I have also added butter to my coffee which I thought at first would be gross but was actually yummy.
I also adding herbs to butter and adding a scoop to my steaming veggies before I eat them seemed fancy.
The other thing that help me was getting as much fat as I can at my breakfast, then the pressure is off to force it in at the end of the day.0 -
I second that. I think 5/35/60 or 5/30/65 is good. Try implementing IF. Some disagree with timing but I feel there are plenty of arguments going both ways. I have implemented 16/8 IF and it seems to help. I’m sure some will disagree. That is fine.
What is IF?1 -
so if I'm under my calories at the end of the day Its ok?Because it says I may not lose because I'm not eating enough1
-
-
@kahart625 IF == Intermittent Fasting. my off-the-cuff explanation (because I have not taken time to dive into it as I am not yet to where i will be attempting it) is that it is a targeted/intentional extended fast rather than the 8ish hours associated with dinner to breakfast. the goal, from my read on the group, is that by depriving your metabolism of new food, it will use the stores it already has (either carbs/glucose or eventually, if all goes well, fat). the standard ratio mentioned is 16/8 (16 hours of fasting through the day; eating all meals/snacks/etc during the remaining 8 hours of the day)1
-
so if I'm under my calories at the end of the day Its ok?Because it says I may not lose because I'm not eating enough
I used to believe that, but have been IF (with keto) now for 14 months and no longer believe it. and neither do the 35 pounds i lost.
It's ok! its how our early ancestors did it naturally and they seemed to populate the world okay.
1 -
0 -
so i know i keep coming on here every other week questioning this Keto way and If Im doing it right, but yet, here I am again, and still wondering. Can anyone maybe share any "tips" on things that have worked surefire for them? I know we are all different and not everything works for everyone. But honestly, something HAS to work at some point for me and I have yet to find it. I've been doing Keto since Early December and have lost 4 pounds in about 6 weeks. And I read on here oooo i lost 10 pounds a month,or 5 pound last WEEK,, and here I am, I lose a few ounces a week. While yay, it's losing and not gaining at least, but if i am putting a deficit to my calories and eating under 1400, i'm hitting my carb count of less than 19 net per day, hitting around my fat count of 100g per day and i usually am under my protein which is 131 g per day. My fat used to be higher and my protein lower, but some on here said I should adjust it to this way since I wasnt losing anything. I work out approx. 3 days per week for 45-60 minutes. And no, im not losing inches either. And Yes, i've been to the dr. and nothing is out of the ordinary.
I need a BAM this works everytime kind of trick to get things moving in the right direction. Any tips or hints that I can try to see if they will work for me? Oh and I've started taking Forskolin also. no change.
Frustrated!!!0
