Great start until I increased the fat
I have a hard time eating fat after being told all my life that it's bad. So in order to get started, I only tracked carbs, keeping them at or near 20g/day. The first 8 days were great, lost 7 pounds but I kept reading that the true power of keto is eating fat to burn fat. So the next few days, I tried it...put butter and heavy cream in my coffee and introduced more fatty meats that I don't usually eat. Still under 20g carbs, but now gaining slightly. I'm ready to do everything right but WHAT IS RIGHT? I'd like to hear from some of you...what do you eat? How do you get your fats while keeping your protein from skyrocketing? What is your optimum distribution of carbs:protein:fat? The 10:20:70 (carbs:protein:fat %s) macros seem unattainable. Your suggestions are appreciated!
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There is going to be a stall in losing anything from week 2 to week 8. You dont have to meet the goal for fat. Meet the goal for,protien and make sure fat is at least the same or 1 point above protien. Dont weigh yourself,for 4 weeks
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Use MCT oil,,, will raise your fat intake without all the associated calories.
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Mct oil for sure will help. I eat spinach, eggs, bacon, and a 2 cup green salad with blue cheese light house dressing, 1 or 2 tbsp., and 2 sabatinos chicken w/articokes n cheese sausages, found at Costco, and very delicious. good day for me and get 100 on whole count. With less calories. Use bacon grease to cook eggs or veggies to get your fat. Just log it all in. The dressing and sabatinos show up on the food list. Good luck....Wanda
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I am on my eleventh week of Keto and have lost 50 lbs. I have made mistakes with foods along the way but have learnt each time. I started on three meals a day progressing by evolution to one meal a day more recently. Eating 80% fat takes away cravings for food. I also drink 2 litres of water a day improving with 2 lemons & 2 limes. My macros today were 5:15:80 (carbs:protein:fat %s) eating two meals. It is even easier on one meal a day particularly if the meal is planned. My breakfast consists of a two egg omelette with one Pak choi and two rashers of streaky bacon. My drink is a Keto coffee with 1 or 2 tbsp of butter and 1 or 2 tbsp of MCT oil . This can be used to control the amount of fat intake required. Dinner is usually meat or fish accompanied by salad or leafy green vegetables. Snacking is rare because you do not feel hungry. If I do not plan on this regime its only 1 or 2 % out which can easily be adjusted. This week I found myself happy with one meal at dinner time Keto coffee or Double Cream coffee at breakfast and lunch sees me through the day. I did not plan this it just felt right. Today when I did have breakfast I did feel overfull. So tomorrow will definately be one meal in the evening. I must stress this did come naturally. I weigh myself and measure blood glucose and ketones levels daily, plus blood pressure. How else do you know whether you've made a mistake by eating the wrong kind of food or too much of a good thing ?? That's my way anyway and it works.
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I agree. I lost a lot of weight the first 3 weeks then my weight went up and down slightly every day for 4 weeks! even though I never went off the plan. I started losing weight again yippy! It just takes a lot of patience. I also started doing intermittent fasting about 2 months into keto. I only eat lunch and dinner without snacking. I exercise mornings to take advantage of my higher ketone levels.
