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Try very hard to stick within the portion sizes - if you sneak in a larger portion, what you’re really doing is sneaking in extra macros and that’s a recipe for disaster.
It’s especially important to keep below the carbs as they’re what your body used to run on when you were a sugar-fuel person. Converting to fat happens only when we greatly restrict carbs so any extra is not in your best interest.
Likewise, watch going over your proteins as extra proteins can and will be converted to glucose sugars; again, that defeats the purpose.
However, you can eat healthy fats till you’re full. But think on this a moment - by taking the carbs way down we force our body to burn fat for fuel. If we eat a lot of fat, our body can burn dietary fat... what we want it to do is burn stored body fat. It’s best to keep fat intake below the limit for maximum results.
Now for the good news! As you become fat-adapted, food cravings often go down and folks aren’t as hungry as before.
So, stay below carbs, don’t go over proteins, and enough fats to feel full but staying below fats hastens burning stored fat.
Stick with it and you’ll be happy with the results.
Keto on!
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Until I met Pat F in the forums, I struggled to get in all of my macros daily. What he says makes so much sense. After changing my focus to proteins and not worrying about the fat and carb as long as they were below my limits, my ketone numbers have gone from the low 1's to the low to mid 2's. If I get hungry, I grab a hand full of nuts. Also, make sure you are getting all of your water.
I have also struggled with the portion sizes. 4 oz of meat seemed ridiculous to me a month ago. I weigh my food and have found 4 oz of meat along with a salad is enough to satisfy me. My goal is to stay within +/- 5% of my protein target.
Stick with the plan and follow Pat F for more of his words of wisdom.
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Hammy I know! Found the same overwhelming bog of stuff out there and lots of opinions but also a lot of ‘hey, try this!’ sort of stuff. Hard to separate the wheat from the chaff.
I always try to focus on articles written and vetted by peer reviews from medical folks. Found a good book, too, by Drs Stephen Phinney and Jeff Volek, ‘The Art and Science of Low Carbohydrate Living’. Its available on Amazon; might consider picking up a copy if you want a good deep dive into what it’s all about. They have a website with lots of good (medical science based) articles and you can look for them out on YouTube for some really good (and long) videos. I found them to be worthwhile.
Hope this helps and keto on!
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Here’s a link to Virta Health, which is a user website that I found useful. Drs Phinney and Volek are associated with it, I think as practicing doctors running a clinic of sorts to treat diabetic patients. All that’s supposition, but anyway, I found their material credible and helpful.
https://www.virtahealth.com/blog/well-formulated-ketogenic-diet