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Day 4 of keto. The water loss is showing! I haven't had the symptoms of the "keto flu" that I have heard about - although I was feeling so cruddy before from weight gain that I may have missed the symptoms.
I am struggling, however, with calorie and hunger management. According to some sites, I should still be trying to maintain a caloric control (about 400 calories below my RDI). Unfortunately, by the time I enter my breakfast and lunch, I am already very close to the limit on calories and my macro ratios are right on the money. I still have several hours and a meal to go, and then I feel defeated because I don't know how I am going to make it on this long term.
I admit, I have been managing so far without Keto recipes and the like - I have just made some adjustments to the things I was already doing (cream in my coffee, no starches, etc.). I am hoping that my appetite will reduce - otherwise, this will be hard to maintain. I am definitely a three meals a day person. I will hang tough, though, while I start to try some recipes from Diet Doctor and Ruled Me. I should get my almond flour and other goodies from Amazon delivery tomorrow. This weekend will be all about cooking and getting prepared for week two of Keto.
Onward and downward!
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87,1 kg
Tähän mennessä pudotettu: 3,0 kg.
Vielä jäljellä: 12,2 kg.
Dieetin noudattaminen: Kohtuullisen hyvin.
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1818 kcal
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Rasva: 131,88g | Prot: 112,63g | Hh: 47,75g.
Aamiainen: Egg, Egg White, Banquet Brown 'N Serve Original Sausage Links, Kraft Natural Finely Shredded Mexican Style Four Cheese, Butter (Salted), Sugar in the Raw Stevia in the Raw, Whole Foods Market Liquid Stevia Drops, Green Mountain Coffee Caramel Vanilla Cream K-Cup, Green Mountain Coffee Hazelnut K-Cup, Heavy Cream. Lounas: Smart Chicken Boneless Skinless Chicken Breast Fillets, Wholly Guacamole 100 Calorie Snack Pack, Stokes Green Chile Sauce with Pork, Kraft Natural Finely Shredded Mexican Style Four Cheese, Dole Romaine Lettuce. Päivällinen: Butter, Egg, Bacon. Välipalat/Muut: Max Muscle Emerge, Mission Avocado, Daisy 4% Small Curd Cottage Cheese. lisää...
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Painonpudotus 7,0 kg viikossa
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 Kommentit
If you are hungry, eat more fat. Dr. Eenfeldt also suggests drinking bouillon.
01 helmi 18 jäseneltä: moogiemynes
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A Green Arrow is always welcome. Nice loss.
01 helmi 18 jäseneltä: jeannieselby
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Well done on the loss, so far. Plan out your menu for the whole week and make sure you have snacks added in (like a handful of nuts or a mozarella cheese Stick) for those times you are hungry. Drink lots and lots of water.
01 helmi 18 jäseneltä: Mom2Boxers
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I never experienced the "keto flu" either, and thought I must have been doing something wrong. But I was just fine, and I was losing weight. I think its just a matter of how well you are hydrated. I keep green olives, string cheese and pickles around at work and at home to snack on if I get hungry. I am usually pretty satisfied though. I have heard that calories do not matter, because when you cut out all the junk, you usually have a lot less calories anyway. I dont count mine, I just try to eat below 2000 and im good,
01 helmi 18 jäseneltä: Klynn82
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I have a fat bomb when I really feel some sort of food need
I make mine with isopure no carb protein powder.. just ordered a cookies and cream have the creamy vanilla... also coconut oil and stevia for sweetness ..I freeze mine I' got my ideas about fat bombs from the keto connect couple on you tube the also have a very informative website you may enjoy KetoConnect.Net
anyway fantastic loss... so I too suggest to increase your fat intake and it should subside;)
01 helmi 18 jäseneltä: maxie4
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you are loosing weight, keep going and enjoy Don't think about food rather go for a walk, when hungry. Plan for a week and just do it!!!!
01 helmi 18 jäseneltä: barkerwelkom
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Congratulations, things are shifting. I am going into month three of keto and still revamping. This month I am sticking to the food list provided by Casey Durango. I dropped 12 pounds my first month and very little my second month. That is because I went from tracking every bite the first month to eyeballing it the second month. Looking over her food list I was WAY over indulgent on the creams and cheeses. Enjoy the learning curve and keep it simple.
01 helmi 18 jäseneltä: jackiestahl
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Give your body plenty of good fats so it can feel satisfied. If you go low enough on carbs and keep protein moderate, you don't need to count fat calories except to make sure that you get enough. Consistent calorie deficit will make your body think it's in starvation mode and will hang on to body fat! I invite you to ck out Common Sense Keto facebook group, where lots of us are experiencing super encouraging results. Happy keto-ing!
01 helmi 18 jäseneltä: lon dunk
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Lon dunk. Thanks pal for the suggestion to keto connect FB. Just what I need - something else to binge on. lol At least it's not carbs. ❤
01 helmi 18 jäseneltä: JackieSpahr
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RiverRes. Good drop. I don't think you have to worry about calories. Hit your high fat, moderate protein, low carbs macros and you're doing it. ❤
01 helmi 18 jäseneltä: JackieSpahr
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Meat broth and upping your water intake will help with your hunger as well. 🤷🏻♀️Congratulations on the loss! Slow down when you are eating so you have time to register that you are full as well and it might help. 🙋🏻
01 helmi 18 jäseneltä: smprowett
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keep us up to date how this works I've thought about the dr diet thing but not sure my cholesterol is high .
02 helmi 18 jäseneltä: franceswilliams
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Thanks so much, everyone, for the words of encouragement and hunger management ideas! As long as my weight is going down, I will keep going. Thanks for the Facebook group too, ion dunk!
02 helmi 18 jäseneltä: RiverRes
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Wonderful work so far - just stick with it, Buddy. We all help each pother stay on track!
02 helmi 18 jäseneltä: HCB
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