Päiväkirja - mamamc7, 13 loka 17

I forgot to mention, that I am always very full and seem satisfied after meals, which made me not stress on calorie consumption. 

I had a Dr. tell me once , have you ever seen someone fat eating veges ??? So they are my go to items, especially avocados,Not always the proteins..Sometimes you can not always do low carbs, but I do eat my extra carbs with vegges !!1 It's a thought.good luck !! 

@DO N OK thanks, one reason I switched to keto was because I was enjoying dressing less salads for weeks and still gaining... 🤷‍♀️ so I totaled the carbs in the salads I was eating and some of the veggies are much higher than I had ever thought, so now I am more into portion control and limiting certain ones, I assumed a salad couldn't be making me fatter, but also my kidneys don't appreciate too much phosphorus, so I have learned I need to limit some greens anyways. 

Adding things like butter, fats & oils of any kind would up your calories without uping your carbs. Like putting coconut oil and/or butter in your coffee or tea. Drizzling EVOO, melted coconut oil or melted butter onto your veggies... Just incorporatesome into what you're already doing! 

@orbity I already add oil and butter to my tea and extra fat when I cook veggies, also been adding cheese to everything to try to up my calories, but it is so low 😩 maybe I don't need to stress about the calories?! And just focus on the others? 

when I was doing LCHF I would sometimes just have a tablespoon of straight coconut oil as a snack... I'd just put it in my mouth & let it slowly melt! lol! 

I just started following Keto Diet and I’m getting about 1200-1400 calories. I’m following the recipes in the diet. They are delicious. 

What do you mean by "majorly low" calories, and why does it bother you? If you want to increase calories w/low carbs, try: Triple cream brie Mascarpone cheese Pecans Macadamia nuts 

@gz9gjg my daily average is about 580... 😳 

@dragslist, I have nuts and oils always on hand, but I get full faster eating so much fat and protein, so I stop eating and my calories end up low. 

Around here, you'll probably hear a lot of "don't worry about it" but that's going to be from people who 1) don't understand metabolism, and 2) certainly don't understand XX-hormonal aspects of nutrition. --- I don't agree with everything that Leanne Vogel says ( healthfulpursuits dot com , and youtube channel), but she has a lot of valuable points about women-specific keto, and how crucial it is to avoid replicating keto gospel that's based on what works for males. If you can make time, it's worth looking at her stuff to see whether any of it feels relevant for you personally. -------------- To your actual question :-) : among other things, I eat Alter Eco 90%-cacao chocolate. One serving is 260 calories, 23g fat, 4g protein, 3g net carbs, 40% RDA of iron. Just four ingredients, NO -ol sweeteners (which can wreak havoc on gut health), fair labor (vs.child-labor driven as many chocolates are), no alkali. If it's too dark, the 85% is just a bit higher net carbs. (I haven't looked at lower-cacao options.)  

@t8u9 I will go check out her info! Thanks!! 

And I will have to get my hands on that chocolate! I haven't had chocolate in over a month 😩 

Well, an average of 580 calories does seem rather low. I am eating keto to lose weight, and I hope to increase my carbs once I get to my target weight. I'm 5'6" and 152 lbs, eating about 1250 calories daily and losing about 1 lb per week. I read that women need at least 45 grams of protein every day, and I restrict net carbs to 20 grams per day; the rest is fats from meat, dairy, coconut and olive oils. Be a bit careful with FS tracking - it counts total carbs not net carbs. 

@gz9gjg yes I have had to allow for more due to the net carbs. When I first started I was doing 20total carbs and not subtracting the net carbs 🙈 oops but that is why my calories fell short a bit, I need to allow for more fiber calories! 

Takes some deliberate shopping for "snack" items, e.g. ones that can help you address a particular deficit... pork rinds for when FAT is too low, lean sandwich slices when PROTEIN isn't high enough, natural peanut butter when both FAT and PROTEIN are lower than you'd like... just a few ideas. 

@from371to184 I have never had pork rinds. 😳 they kind of freak me out. But I saw someone used them to "bread" chicken, so I plan to try that. 

If you're using the app you can get it to show you net carbs. Click on "diary" then go to bottom of the food log page. Click "options" then click on "change columns". The very last option on that menu is "net carbs". Click on that box & viola! Lol! 

Just figured out how to do it from the full site too. Go to the food log page, Click on the little gear icon on the top left hand side. That will take you to "my account-change settings" then check off net carb on the bottom right hand side of that page 😉 

I know you can do settings to get net carbs in the nutrient lists but I think the macros use total carbs not net. I use the Atkins tracker for carbs.