How to get my calories up on keto?
soliver1999
Posts: 33 Member
So I recently went on the keto diet about a month ago and I’ve already lost 30 pounds. I’ve noticed recently that Im not eating enough. My Fitbit is telling me I burn 3,000-4,000 calories a day but I’m only consuming around 1200. Ever since I cut sugar and carbs out of my diet though, I’m just not hungry. I eat 2-3 meals a day but I’ve only been eating when hungry. Any suggestions on super low carb but calorie dense foods to try?
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Replies
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I also wanted to say that I know caloric deficits are good, but when it gets too low your run the risk of your body going into starvation mode. Which I’m confused about because isn’t it eating my fat, so technically is this big of a caloric deficit going to hurt or help me?22
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@soliver1999 I started keto Oct 2014 at the age of 63 and still am eating 2000-3000 calories most days and yes about 70% are from fats. I love coconut oil and coconut in general a just fell in love with whole milk greek yogurt. The lack of cravings/hunger on keto can be a real problem for some for sure.
While I did not do keto to loss weight I did lose 50 pounds the first year. Well the first 20 pounds was the old starve yourself way of dieting but on keto I limited nothing but carbs to the 50 grams daily level. At around 200 pounds my weight stabilize without me changing my WOE.
Best of success. My first year was a learning curve. I think starvation mode is not something we have to worry about on keto based on my experience.
Keep in mind if one was losing a pound of fat a day that could be around 3500 calories right there coming from your body so that would get your calories a day up to like 4700 calories. While Keto is consider to be muscle sparing but I expect any fast weight loss is going cause some muscle loss as well. Keto works itself over time for most of us. Major health recoveries is the reason I continue Keto myself.13 -
soliver1999 wrote: »I also wanted to say that I know caloric deficits are good, but when it gets too low your run the risk of your body going into starvation mode. Which I’m confused about because isn’t it eating my fat, so technically is this big of a caloric deficit going to hurt or help me?
Starvation mode isn't a thing.
Are you weighing your food?
1200 cals is far too little, you need to significantly increase your portion sizes. Most high fat foods are low in carbs. Oil, cheese, cream, nuts, eggs etc.8 -
soliver1999 wrote: »So I recently went on the keto diet about a month ago and I’ve already lost 30 pounds. I’ve noticed recently that Im not eating enough. My Fitbit is telling me I burn 3,000-4,000 calories a day but I’m only consuming around 1200. Ever since I cut sugar and carbs out of my diet though, I’m just not hungry. I eat 2-3 meals a day but I’ve only been eating when hungry. Any suggestions on super low carb but calorie dense foods to try?
In general, losing 30 pounds in a month is way too fast. However, if you lost a lot of that in the first week, toss that number out and let us know what your weekly average weight loss was after that.
Also, how may pounds do you have to lose to reach your goal weight?
If you are not already hitting 20% protein, start with focusing on upping that. The calories in fattier cuts of meat add up quickly. Ex: New York Strip Steak, Ribeye, etc.
If you are already hitting 20% protein then high fat foods are your go-to. You can look for recipes for "fat bombs" and also "Oil, cheese, cream, nuts, eggs etc." as mentioned above.8 -
How in the world are you burning 3000-4000 calories per day?
I'm in the gym 2-3 hours and day, PLUS at least 12,000 steps, and my calorie expenditure only hits around 2400.13 -
Are you weighing all solid food with a food scale? If not, then you’re eating more than you think you are.2
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Keto puts the focus on high fat foods. So use oils, buts, butters, high fat meat, etc to help reach your calorie goal.
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quiksylver296 wrote: »How in the world are you burning 3000-4000 calories per day?
I'm in the gym 2-3 hours and day, PLUS at least 12,000 steps, and my calorie expenditure only hits around 2400.
I weigh 310 pounds the more you weigh naturally you burn more calories. As I get smaller my numbers will get smaller.
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kshama2001 wrote: »soliver1999 wrote: »So I recently went on the keto diet about a month ago and I’ve already lost 30 pounds. I’ve noticed recently that Im not eating enough. My Fitbit is telling me I burn 3,000-4,000 calories a day but I’m only consuming around 1200. Ever since I cut sugar and carbs out of my diet though, I’m just not hungry. I eat 2-3 meals a day but I’ve only been eating when hungry. Any suggestions on super low carb but calorie dense foods to try?
In general, losing 30 pounds in a month is way too fast. However, if you lost a lot of that in the first week, toss that number out and let us know what your weekly average weight loss was after that.
Also, how may pounds do you have to lose to reach your goal weight?
If you are not already hitting 20% protein, start with focusing on upping that. The calories in fattier cuts of meat add up quickly. Ex: New York Strip Steak, Ribeye, etc.
If you are already hitting 20% protein then high fat foods are your go-to. You can look for recipes for "fat bombs" and also "Oil, cheese, cream, nuts, eggs etc." as mentioned above.
I’ve been losing about 5 pounds a week. I’m eating a lot of protein (35-40%) I eat a lot of chicken, steak, bacon, eggs. My problem is that I’m diabetic and my doctor thinks it’s necessary to put me on this drug called byduron. Essentially it takes away my appetite. Because I’m already low carb and don’t really have food cravings anymore, plus the medicine, it makes it really hard to feel hungry or to eat.0 -
soliver1999 wrote: »quiksylver296 wrote: »How in the world are you burning 3000-4000 calories per day?
I'm in the gym 2-3 hours and day, PLUS at least 12,000 steps, and my calorie expenditure only hits around 2400.
I weigh 310 pounds the more you weigh naturally you burn more calories. As I get smaller my numbers will get smaller.
Yeah, I get that. But I'd still be cautious that your exercise calories may be inflated.2 -
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Calorie dense foods shouldn't be difficult on keto -- use full fat dressings, cook with olive oil or butter, add cheese and nuts and seeds (those have some carbs, so you'd want to keep that in mind), that kind of thing. Make sure you aren't defaulting to the leanest options for protein -- full fat dairy, chicken with skin on, whole eggs.
I also think at 310 losing 3 lbs/week can be okay.0 -
quiksylver296 wrote: »How in the world are you burning 3000-4000 calories per day?
If I do absolutely nothing in a day I burn about 2,700 calories. But I’m a college student and I get about 8,000 steps in a day (depending on the day). so I burn up to 4,500 (that’s the most I’ve burned and it was constant walking all day)0 -
soliver1999 wrote: »kshama2001 wrote: »soliver1999 wrote: »So I recently went on the keto diet about a month ago and I’ve already lost 30 pounds. I’ve noticed recently that Im not eating enough. My Fitbit is telling me I burn 3,000-4,000 calories a day but I’m only consuming around 1200. Ever since I cut sugar and carbs out of my diet though, I’m just not hungry. I eat 2-3 meals a day but I’ve only been eating when hungry. Any suggestions on super low carb but calorie dense foods to try?
In general, losing 30 pounds in a month is way too fast. However, if you lost a lot of that in the first week, toss that number out and let us know what your weekly average weight loss was after that.
Also, how may pounds do you have to lose to reach your goal weight?
If you are not already hitting 20% protein, start with focusing on upping that. The calories in fattier cuts of meat add up quickly. Ex: New York Strip Steak, Ribeye, etc.
If you are already hitting 20% protein then high fat foods are your go-to. You can look for recipes for "fat bombs" and also "Oil, cheese, cream, nuts, eggs etc." as mentioned above.
I’ve been losing about 5 pounds a week. I’m eating a lot of protein (35-40%) I eat a lot of chicken, steak, bacon, eggs. My problem is that I’m diabetic and my doctor thinks it’s necessary to put me on this drug called byduron. Essentially it takes away my appetite. Because I’m already low carb and don’t really have food cravings anymore, plus the medicine, it makes it really hard to feel hungry or to eat.
For how long have you been losing five pounds per week? If you’re losing at that pace after the first few weeks of your weight loss plan, then you need to check in with your doctor and make sure it’s really safe for you to continue that way. That is a VERY fast pace of loss unless it is initial water weight, and your doctor needs to be supervising your progress very closely if they feel that such a drastic approach is necessary for you.3 -
soliver1999 wrote: »kshama2001 wrote: »soliver1999 wrote: »So I recently went on the keto diet about a month ago and I’ve already lost 30 pounds. I’ve noticed recently that Im not eating enough. My Fitbit is telling me I burn 3,000-4,000 calories a day but I’m only consuming around 1200. Ever since I cut sugar and carbs out of my diet though, I’m just not hungry. I eat 2-3 meals a day but I’ve only been eating when hungry. Any suggestions on super low carb but calorie dense foods to try?
In general, losing 30 pounds in a month is way too fast. However, if you lost a lot of that in the first week, toss that number out and let us know what your weekly average weight loss was after that.
Also, how may pounds do you have to lose to reach your goal weight?
If you are not already hitting 20% protein, start with focusing on upping that. The calories in fattier cuts of meat add up quickly. Ex: New York Strip Steak, Ribeye, etc.
If you are already hitting 20% protein then high fat foods are your go-to. You can look for recipes for "fat bombs" and also "Oil, cheese, cream, nuts, eggs etc." as mentioned above.
I’ve been losing about 5 pounds a week. I’m eating a lot of protein (35-40%) I eat a lot of chicken, steak, bacon, eggs. My problem is that I’m diabetic and my doctor thinks it’s necessary to put me on this drug called byduron. Essentially it takes away my appetite. Because I’m already low carb and don’t really have food cravings anymore, plus the medicine, it makes it really hard to feel hungry or to eat.
For how long have you been losing five pounds per week? If you’re losing at that pace after the first few weeks of your weight loss plan, then you need to check in with your doctor and make sure it’s really safe for you to continue that way. That is a VERY fast pace of loss unless it is initial water weight, and your doctor needs to be supervising your progress very closely if they feel that such a drastic approach is necessary for you.
Its been about a month. The first week I lost 10 pounds in water weight. I’ve been going down ever since. My doctor knows about it. She doesn’t seem concerned. She does want my calorie intake higher and I’m trying really hard. I honestly only consume protein though. I drink coffee with heavy cream and I eat avocados. I’m such a picky person though. So I’ve been eating bacon, steak, eggs, and lots of chicken. I’m trying to eat at least 3 meals a day but I’m aiming for 3 meals and 2 snacks but this diet has killed my appetite. Not to mention my doctor has me on a drug called byduron. Basically it helps to regulate blood sugar (I’m a type 2 diabetic on insulin) and it gets rid of my appetite. My starting weight was 337 in late February. I’m now at 302 today.3 -
soliver1999 wrote: »soliver1999 wrote: »kshama2001 wrote: »soliver1999 wrote: »So I recently went on the keto diet about a month ago and I’ve already lost 30 pounds. I’ve noticed recently that Im not eating enough. My Fitbit is telling me I burn 3,000-4,000 calories a day but I’m only consuming around 1200. Ever since I cut sugar and carbs out of my diet though, I’m just not hungry. I eat 2-3 meals a day but I’ve only been eating when hungry. Any suggestions on super low carb but calorie dense foods to try?
In general, losing 30 pounds in a month is way too fast. However, if you lost a lot of that in the first week, toss that number out and let us know what your weekly average weight loss was after that.
Also, how may pounds do you have to lose to reach your goal weight?
If you are not already hitting 20% protein, start with focusing on upping that. The calories in fattier cuts of meat add up quickly. Ex: New York Strip Steak, Ribeye, etc.
If you are already hitting 20% protein then high fat foods are your go-to. You can look for recipes for "fat bombs" and also "Oil, cheese, cream, nuts, eggs etc." as mentioned above.
I’ve been losing about 5 pounds a week. I’m eating a lot of protein (35-40%) I eat a lot of chicken, steak, bacon, eggs. My problem is that I’m diabetic and my doctor thinks it’s necessary to put me on this drug called byduron. Essentially it takes away my appetite. Because I’m already low carb and don’t really have food cravings anymore, plus the medicine, it makes it really hard to feel hungry or to eat.
For how long have you been losing five pounds per week? If you’re losing at that pace after the first few weeks of your weight loss plan, then you need to check in with your doctor and make sure it’s really safe for you to continue that way. That is a VERY fast pace of loss unless it is initial water weight, and your doctor needs to be supervising your progress very closely if they feel that such a drastic approach is necessary for you.
Its been about a month. The first week I lost 10 pounds in water weight. I’ve been going down ever since. My doctor knows about it. She doesn’t seem concerned. She does want my calorie intake higher and I’m trying really hard. I honestly only consume protein though. I drink coffee with heavy cream and I eat avocados. I’m such a picky person though. So I’ve been eating bacon, steak, eggs, and lots of chicken. I’m trying to eat at least 3 meals a day but I’m aiming for 3 meals and 2 snacks but this diet has killed my appetite. Not to mention my doctor has me on a drug called byduron. Basically it helps to regulate blood sugar (I’m a type 2 diabetic on insulin) and it gets rid of my appetite. My starting weight was 337 in late February. I’m now at 302 today.
??? Heavy cream and avocados are fats?3 -
quiksylver296 wrote: »soliver1999 wrote: »soliver1999 wrote: »kshama2001 wrote: »soliver1999 wrote: »So I recently went on the keto diet about a month ago and I’ve already lost 30 pounds. I’ve noticed recently that Im not eating enough. My Fitbit is telling me I burn 3,000-4,000 calories a day but I’m only consuming around 1200. Ever since I cut sugar and carbs out of my diet though, I’m just not hungry. I eat 2-3 meals a day but I’ve only been eating when hungry. Any suggestions on super low carb but calorie dense foods to try?
In general, losing 30 pounds in a month is way too fast. However, if you lost a lot of that in the first week, toss that number out and let us know what your weekly average weight loss was after that.
Also, how may pounds do you have to lose to reach your goal weight?
If you are not already hitting 20% protein, start with focusing on upping that. The calories in fattier cuts of meat add up quickly. Ex: New York Strip Steak, Ribeye, etc.
If you are already hitting 20% protein then high fat foods are your go-to. You can look for recipes for "fat bombs" and also "Oil, cheese, cream, nuts, eggs etc." as mentioned above.
I’ve been losing about 5 pounds a week. I’m eating a lot of protein (35-40%) I eat a lot of chicken, steak, bacon, eggs. My problem is that I’m diabetic and my doctor thinks it’s necessary to put me on this drug called byduron. Essentially it takes away my appetite. Because I’m already low carb and don’t really have food cravings anymore, plus the medicine, it makes it really hard to feel hungry or to eat.
For how long have you been losing five pounds per week? If you’re losing at that pace after the first few weeks of your weight loss plan, then you need to check in with your doctor and make sure it’s really safe for you to continue that way. That is a VERY fast pace of loss unless it is initial water weight, and your doctor needs to be supervising your progress very closely if they feel that such a drastic approach is necessary for you.
Its been about a month. The first week I lost 10 pounds in water weight. I’ve been going down ever since. My doctor knows about it. She doesn’t seem concerned. She does want my calorie intake higher and I’m trying really hard. I honestly only consume protein though. I drink coffee with heavy cream and I eat avocados. I’m such a picky person though. So I’ve been eating bacon, steak, eggs, and lots of chicken. I’m trying to eat at least 3 meals a day but I’m aiming for 3 meals and 2 snacks but this diet has killed my appetite. Not to mention my doctor has me on a drug called byduron. Basically it helps to regulate blood sugar (I’m a type 2 diabetic on insulin) and it gets rid of my appetite. My starting weight was 337 in late February. I’m now at 302 today.
??? Heavy cream and avocados are fats?
Lol I know I meant to say the only fats I’m consuming 😂😂0 -
soliver1999 wrote: »soliver1999 wrote: »kshama2001 wrote: »soliver1999 wrote: »So I recently went on the keto diet about a month ago and I’ve already lost 30 pounds. I’ve noticed recently that Im not eating enough. My Fitbit is telling me I burn 3,000-4,000 calories a day but I’m only consuming around 1200. Ever since I cut sugar and carbs out of my diet though, I’m just not hungry. I eat 2-3 meals a day but I’ve only been eating when hungry. Any suggestions on super low carb but calorie dense foods to try?
In general, losing 30 pounds in a month is way too fast. However, if you lost a lot of that in the first week, toss that number out and let us know what your weekly average weight loss was after that.
Also, how may pounds do you have to lose to reach your goal weight?
If you are not already hitting 20% protein, start with focusing on upping that. The calories in fattier cuts of meat add up quickly. Ex: New York Strip Steak, Ribeye, etc.
If you are already hitting 20% protein then high fat foods are your go-to. You can look for recipes for "fat bombs" and also "Oil, cheese, cream, nuts, eggs etc." as mentioned above.
I’ve been losing about 5 pounds a week. I’m eating a lot of protein (35-40%) I eat a lot of chicken, steak, bacon, eggs. My problem is that I’m diabetic and my doctor thinks it’s necessary to put me on this drug called byduron. Essentially it takes away my appetite. Because I’m already low carb and don’t really have food cravings anymore, plus the medicine, it makes it really hard to feel hungry or to eat.
For how long have you been losing five pounds per week? If you’re losing at that pace after the first few weeks of your weight loss plan, then you need to check in with your doctor and make sure it’s really safe for you to continue that way. That is a VERY fast pace of loss unless it is initial water weight, and your doctor needs to be supervising your progress very closely if they feel that such a drastic approach is necessary for you.
Its been about a month. The first week I lost 10 pounds in water weight. I’ve been going down ever since. My doctor knows about it. She doesn’t seem concerned. She does want my calorie intake higher and I’m trying really hard. I honestly only consume protein though. I drink coffee with heavy cream and I eat avocados. I’m such a picky person though. So I’ve been eating bacon, steak, eggs, and lots of chicken. I’m trying to eat at least 3 meals a day but I’m aiming for 3 meals and 2 snacks but this diet has killed my appetite. Not to mention my doctor has me on a drug called byduron. Basically it helps to regulate blood sugar (I’m a type 2 diabetic on insulin) and it gets rid of my appetite. My starting weight was 337 in late February. I’m now at 302 today.
Keto is a high fat diet. If you are trying to do it successfully, you should have a high fat intake. It's really hard to eat enough just eating protein.1 -
soliver1999 wrote: »soliver1999 wrote: »kshama2001 wrote: »soliver1999 wrote: »So I recently went on the keto diet about a month ago and I’ve already lost 30 pounds. I’ve noticed recently that Im not eating enough. My Fitbit is telling me I burn 3,000-4,000 calories a day but I’m only consuming around 1200. Ever since I cut sugar and carbs out of my diet though, I’m just not hungry. I eat 2-3 meals a day but I’ve only been eating when hungry. Any suggestions on super low carb but calorie dense foods to try?
In general, losing 30 pounds in a month is way too fast. However, if you lost a lot of that in the first week, toss that number out and let us know what your weekly average weight loss was after that.
Also, how may pounds do you have to lose to reach your goal weight?
If you are not already hitting 20% protein, start with focusing on upping that. The calories in fattier cuts of meat add up quickly. Ex: New York Strip Steak, Ribeye, etc.
If you are already hitting 20% protein then high fat foods are your go-to. You can look for recipes for "fat bombs" and also "Oil, cheese, cream, nuts, eggs etc." as mentioned above.
I’ve been losing about 5 pounds a week. I’m eating a lot of protein (35-40%) I eat a lot of chicken, steak, bacon, eggs. My problem is that I’m diabetic and my doctor thinks it’s necessary to put me on this drug called byduron. Essentially it takes away my appetite. Because I’m already low carb and don’t really have food cravings anymore, plus the medicine, it makes it really hard to feel hungry or to eat.
For how long have you been losing five pounds per week? If you’re losing at that pace after the first few weeks of your weight loss plan, then you need to check in with your doctor and make sure it’s really safe for you to continue that way. That is a VERY fast pace of loss unless it is initial water weight, and your doctor needs to be supervising your progress very closely if they feel that such a drastic approach is necessary for you.
Its been about a month. The first week I lost 10 pounds in water weight. I’ve been going down ever since. My doctor knows about it. She doesn’t seem concerned. She does want my calorie intake higher and I’m trying really hard. I honestly only consume protein though. I drink coffee with heavy cream and I eat avocados. I’m such a picky person though. So I’ve been eating bacon, steak, eggs, and lots of chicken. I’m trying to eat at least 3 meals a day but I’m aiming for 3 meals and 2 snacks but this diet has killed my appetite. Not to mention my doctor has me on a drug called byduron. Basically it helps to regulate blood sugar (I’m a type 2 diabetic on insulin) and it gets rid of my appetite. My starting weight was 337 in late February. I’m now at 302 today.
Keto is a high fat diet. If you are trying to do it successfully, you should have a high fat intake. It's really hard to eat enough just eating protein.
I try to eat high fat snacks like whisps and mooncheese to help supplement. I forgot I also eat a lot of cheese with my proteins0 -
soliver1999 wrote: »soliver1999 wrote: »kshama2001 wrote: »soliver1999 wrote: »So I recently went on the keto diet about a month ago and I’ve already lost 30 pounds. I’ve noticed recently that Im not eating enough. My Fitbit is telling me I burn 3,000-4,000 calories a day but I’m only consuming around 1200. Ever since I cut sugar and carbs out of my diet though, I’m just not hungry. I eat 2-3 meals a day but I’ve only been eating when hungry. Any suggestions on super low carb but calorie dense foods to try?
In general, losing 30 pounds in a month is way too fast. However, if you lost a lot of that in the first week, toss that number out and let us know what your weekly average weight loss was after that.
Also, how may pounds do you have to lose to reach your goal weight?
If you are not already hitting 20% protein, start with focusing on upping that. The calories in fattier cuts of meat add up quickly. Ex: New York Strip Steak, Ribeye, etc.
If you are already hitting 20% protein then high fat foods are your go-to. You can look for recipes for "fat bombs" and also "Oil, cheese, cream, nuts, eggs etc." as mentioned above.
I’ve been losing about 5 pounds a week. I’m eating a lot of protein (35-40%) I eat a lot of chicken, steak, bacon, eggs. My problem is that I’m diabetic and my doctor thinks it’s necessary to put me on this drug called byduron. Essentially it takes away my appetite. Because I’m already low carb and don’t really have food cravings anymore, plus the medicine, it makes it really hard to feel hungry or to eat.
For how long have you been losing five pounds per week? If you’re losing at that pace after the first few weeks of your weight loss plan, then you need to check in with your doctor and make sure it’s really safe for you to continue that way. That is a VERY fast pace of loss unless it is initial water weight, and your doctor needs to be supervising your progress very closely if they feel that such a drastic approach is necessary for you.
Its been about a month. The first week I lost 10 pounds in water weight. I’ve been going down ever since. My doctor knows about it. She doesn’t seem concerned. She does want my calorie intake higher and I’m trying really hard. I honestly only consume protein though. I drink coffee with heavy cream and I eat avocados. I’m such a picky person though. So I’ve been eating bacon, steak, eggs, and lots of chicken. I’m trying to eat at least 3 meals a day but I’m aiming for 3 meals and 2 snacks but this diet has killed my appetite. Not to mention my doctor has me on a drug called byduron. Basically it helps to regulate blood sugar (I’m a type 2 diabetic on insulin) and it gets rid of my appetite. My starting weight was 337 in late February. I’m now at 302 today.
You've mentioned this drug a few times. It sounds like you may be unhappy with how it makes you feel. If you feel that the drug isn't a good choice for you, talk to your doctor. I don't know your specific situation or what treatments you have already tried, but there may be other things they can prescribe instead of this drug.
Other than that, go-to high calorie/low volume foods around here are nut butter and additional oil or butter in your cooking. Get nut butter without added sugar if needed. Stick spoon in jar, lick spoon.
Scramble your eggs with a splash of cream and cook them in butter.
Make nut crusted chicken.
Add full fat cheese to your meals.
If you drink milk, try buying one with a higher amount of fat.
Have full fat Greek yogurt as a snack or dessert. I don't recall who posted this idea, but mix your Greek yogurt with sugar free instant pudding mix, then stick in the freezer for about five minutes. You can also add other ingredients that don't run your sugar up.3 -
nuts have a lot of calories, or spoonful of peanut butter is another quick calorie fix. Boil a bunch of eggs and keep them in your fridge for a good snack. cook all your meats in butter.0
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Do you have to stay strictly keto? Could you consider a more moderate low-carb diet and add some carbs back in? After trying keto successfully but not loving some of the side effects, I found that staying under 70-100g of carbs a day keeps my cravings under control, and still lets me drop weight if I want to.5
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A few things you can try. Aim for the fattiest cuts of meat and ground beef. So dark meat chicken with skin, ribeyes, 80/20 beef of fattier if you can. Top those meats in butters, cream sauce, oils or cheese.
You could try fat bombs. I personally haven't found any good ones but some people like them.
Increasing meal frequency can often increase hunger.
Ultimately, at your current weight, i wouldn't overly stress too much. Getting out of the diabetic range is the first key step. But overall, aiming for 1% bw per week loss is a good pace.3 -
I didnt see it, but did you say how much protein you are getting? Ideally, most women while losing fat or gaining muscle should aim for about 100 g of protein. That's about 400 calories, and should be about 33% of your total calories if only eating 1200 calories.
If you are not getting that, I would aim for more protein first.
Otherwise if you just want more calories I would,add cheese, nuts, seeds to food, and more cream to coffee. Condiments like mayo can be used more. Snacks of olives or coconut are great. One avocado a day is yummy.
Or just go with slightly bigger portions. 3 eggs instead of 2. A 6 oz. steak instead of 4 oz. Stuff like that.
Congrats on your success so far!0 -
soliver1999 wrote: »soliver1999 wrote: »kshama2001 wrote: »soliver1999 wrote: »So I recently went on the keto diet about a month ago and I’ve already lost 30 pounds. I’ve noticed recently that Im not eating enough. My Fitbit is telling me I burn 3,000-4,000 calories a day but I’m only consuming around 1200. Ever since I cut sugar and carbs out of my diet though, I’m just not hungry. I eat 2-3 meals a day but I’ve only been eating when hungry. Any suggestions on super low carb but calorie dense foods to try?
In general, losing 30 pounds in a month is way too fast. However, if you lost a lot of that in the first week, toss that number out and let us know what your weekly average weight loss was after that.
Also, how may pounds do you have to lose to reach your goal weight?
If you are not already hitting 20% protein, start with focusing on upping that. The calories in fattier cuts of meat add up quickly. Ex: New York Strip Steak, Ribeye, etc.
If you are already hitting 20% protein then high fat foods are your go-to. You can look for recipes for "fat bombs" and also "Oil, cheese, cream, nuts, eggs etc." as mentioned above.
I’ve been losing about 5 pounds a week. I’m eating a lot of protein (35-40%) I eat a lot of chicken, steak, bacon, eggs. My problem is that I’m diabetic and my doctor thinks it’s necessary to put me on this drug called byduron. Essentially it takes away my appetite. Because I’m already low carb and don’t really have food cravings anymore, plus the medicine, it makes it really hard to feel hungry or to eat.
For how long have you been losing five pounds per week? If you’re losing at that pace after the first few weeks of your weight loss plan, then you need to check in with your doctor and make sure it’s really safe for you to continue that way. That is a VERY fast pace of loss unless it is initial water weight, and your doctor needs to be supervising your progress very closely if they feel that such a drastic approach is necessary for you.
Its been about a month. The first week I lost 10 pounds in water weight. I’ve been going down ever since. My doctor knows about it. She doesn’t seem concerned. She does want my calorie intake higher and I’m trying really hard. I honestly only consume protein though. I drink coffee with heavy cream and I eat avocados. I’m such a picky person though. So I’ve been eating bacon, steak, eggs, and lots of chicken. I’m trying to eat at least 3 meals a day but I’m aiming for 3 meals and 2 snacks but this diet has killed my appetite. Not to mention my doctor has me on a drug called byduron. Basically it helps to regulate blood sugar (I’m a type 2 diabetic on insulin) and it gets rid of my appetite. My starting weight was 337 in late February. I’m now at 302 today.
You've mentioned this drug a few times. It sounds like you may be unhappy with how it makes you feel. If you feel that the drug isn't a good choice for you, talk to your doctor. I don't know your specific situation or what treatments you have already tried, but there may be other things they can prescribe instead of this drug.
Other than that, go-to high calorie/low volume foods around here are nut butter and additional oil or butter in your cooking. Get nut butter without added sugar if needed. Stick spoon in jar, lick spoon.
Scramble your eggs with a splash of cream and cook them in butter.
Make nut crusted chicken.
Add full fat cheese to your meals.
If you drink milk, try buying one with a higher amount of fat.
Have full fat Greek yogurt as a snack or dessert. I don't recall who posted this idea, but mix your Greek yogurt with sugar free instant pudding mix, then stick in the freezer for about five minutes. You can also add other ingredients that don't run your sugar up.
Ya I’m not happy with this medicine. The day after I take it I can’t even look at food. All my doctor did was put me on an anti nausea medicine. I’ve been to other doctors and they all do the same thing so I’m just kinda stuck. I have a very sensitive digestive track so the littlest things throw me off and make me sick. I think I just have to touch it out0 -
wellnesschaser wrote: »Do you have to stay strictly keto? Could you consider a more moderate low-carb diet and add some carbs back in? After trying keto successfully but not loving some of the side effects, I found that staying under 70-100g of carbs a day keeps my cravings under control, and still lets me drop weight if I want to.
The problem is that I’m diabetic and getting my numbers as low as possible is what will help me loose weight most effectively. I wish I could add some carbs in but my blood sugar is still running slightly high with 25-35 grams of carb.1 -
I didnt see it, but did you say how much protein you are getting? Ideally, most women while losing fat or gaining muscle should aim for about 100 g of protein. That's about 400 calories, and should be about 33% of your total calories if only eating 1200 calories.
If you are not getting that, I would aim for more protein first.
Otherwise if you just want more calories I would,add cheese, nuts, seeds to food, and more cream to coffee. Condiments like mayo can be used more. Snacks of olives or coconut are great. One avocado a day is yummy.
Or just go with slightly bigger portions. 3 eggs instead of 2. A 6 oz. steak instead of 4 oz. Stuff like that.
Congrats on your success so far!
Thank you! I aim to eat about 120 grams of protein a day. Honestly protein is what I eat the most of. Do you know of a cream that doesn’t have any carbs? I’ve been using heavy whipping cream but because I’m so restricted in carbs I can’t put much because it has carbs just like milk0 -
1 cup of whipping cream has about 820 calories and 7 grams of carbs. So it should be ok for you!
1 -
For everyone to see and critique this is what I eat in a good day (about 2200 calories) but I can’t ever get myself to eat EVERYTHING. I usually end up skipping both snacks and sometimes don’t even eat lunch (I’m a college student). sometimes I don’t eat breakfast or lunch (I know that’s bad but I like sleep and sleep likes me 😅)
My macros look like this
26g of carb -5%
147g of fat - 61%
183 g of protein 34%
BREAKFAST-
8oz bottle of water
2 cups of Coffee
1/8 cup cream
4 splendas.
6 pieces of bacon ( I cut my bacon in half in the package so think 3 full strips)
2 eggs
1/4 cup cheese
1tbsp milk to make fluffy.
Snack -
1/2 bag of parmesan wisps
8 oz bottle of water
Lunch- (sometimes)
8oz bottle of water
Grilled chicken nuggets from chick fil a and a cob salad from them with grilled nuggets already on it. (Yes 2 portions of chicken)
(I normally only eat like 1/4 of the actual salad)
1 packet of ranch salad dressing
Dinner -
8oz bottle water
4 oz Grilled steak or chicken
1/4 Avocado
1 tbsp Sour cream
1 tsp Salasa
1/4 cup Shredded Mexican cheese
Heat and Mix together
Snack
1 Fatsnax cookie (peanut butter)
Right before bed
8oz bottle water
0 -
I would make up a big protein shake(a scoop or two of low carb protein powder, almond milk, a tbsp or two or three or heavy whipping cream, a small handful of berries, natural nut butter) and keep it in your fridge. Sip on it in between meals. Have tiny portions of cut up sausage and a boiled egg in ziplock bags to grab and eat 2-3/day, things like that. I am the queen of mindless eating. Keto can drastically reduce my hunger but when something just tastes good, all bets are off for me. It seems you understand that it is all about the calories, that is awesome!! Make sure you are weighing your food calories accurately, getting enough protein, and yeah, for sure try to squeeze in a few hundred more cals per day and slow the loss a bit.0
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