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SADIEMYERS's Photo SADIEMYERS Posts: 11,241
3/3/18 9:39 A

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Wanda, I eat 2000 calories a day average now. I'm maintaining and I workout almost everyday. I know it seems odd to eat so much fat. I was losing weight on 2100 when I weighed a bit more. Of course most of those calories are from fat. 20 total maximum carbs a day, 55 protein maximum and 180 to 210 grams of fat everyday.

I don't really do recipes but you can look at my food tracker on my Spark Page if that helps.

Jane, sounds like you are doing great! Yes low protein is the hardest to get used to. I think people lose weight regardless at first by cutting carbs but will stall out eating too much protein for long. Extra protein turns to glucose in your body which is like eating too many carbs.

Sadie ~ Pacific Time Zone


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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (574,442)
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3/2/18 10:43 P

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thats great Jane!! i had a total knee replacement and its helped me a lot...

Holly
Northern NY
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BLH507's Photo BLH507 Posts: 2,680
3/2/18 8:50 P

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I saw my Ortho doc last week for my last follow up for my partial knee replacement 18 months ago. He is totally on board with my diet for the anti-inflammatory benefits. He also told me to look into turmeric. I saw my Primary Care doc the same day and she is great with it too. She lost 100 lbs in the past 2 years and I suspect it was with at least low carb if not Keto.

Jane - Kansas City, MO

"...success is about consistency, embracing imperfection, and being proud of your best, where your best is the healthiest life that you can enjoy living, not the healthiest life that you can tolerate." Yoni Freedhoof Weighty Matters



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-JAMES-'s Photo -JAMES- Posts: 12,312
3/2/18 5:11 P

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Jane,
great on the weight loss. All that in under 6 weeks!

If you do eat too much protein, it is like eating too many calories or carbs, its just not needed. If you are loosing at a rate of 3 pounds a week you are doing things right.

I have a theory on the knee pain, besides the idea that you are carrying less weight around on those knees. The body tries to deal with excess carbs by getting it out of the blood, and into glycogen, into lean cells, and into fat cells. More or less it tries to dilute it. Perhaps some of that fluid dilution was in your knees too, and that put stress on your knees.

With fluids down, maybe your knees are better.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 178.5 
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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (574,442)
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3/2/18 4:53 P

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thats great Jane!!! yay!!

James..i bought a pre shredded parmesan from a bulk food order after checking..the only ingredients were cream and salt so i was ok...
a lot of times the label will say cellulose something or use some term that blank is added to prevent clumping. most pre shredded does it. Maybe they are listening now and hearing us?
glad yours doesnt have it!

Holly
Northern NY
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BLH507's Photo BLH507 Posts: 2,680
3/2/18 3:02 P

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Hmm, I'm also new to Keto. I've been doing well since Jan 23 and I have lost 18.5 lbs. It looks like I may be getting too much protein though from this thread. I'm with Wanda, it's hard to wrap my head around this much fat but I'm getting there. I feel so much better!! Virtually no knee pain!

Jane - Kansas City, MO

"...success is about consistency, embracing imperfection, and being proud of your best, where your best is the healthiest life that you can enjoy living, not the healthiest life that you can tolerate." Yoni Freedhoof Weighty Matters



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LOVINSHERRY7 Posts: 185
3/2/18 7:47 A

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i average between 1600 and 2500...just depends on my day and my workouts. having more than 1200 def had me in a whirlwind as well but what they say is true. cals do not always matter. i've never went over 2500 though...i would just to way to full to even be able to do that, lol.

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-JAMES-'s Photo -JAMES- Posts: 12,312
3/1/18 9:21 P

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MOPARMEMAW,
Holly got me concerned about my shredded cheese. I have a couple of big bags from COSTCO. I read the nutrition label of mine, did a little math, and the carbs in mine are a little over 1% (by weight), completely in line with just plain cheese.

So I dodged a bullet. My shredded cheese does not seem bot be floured.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 178.5 
217
201.5
186
170.5
155
NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (574,442)
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3/1/18 8:44 P

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Frankly I dont count calories. Many experts suggest you eat to TDEE, which you can figure here : www.freedieting.com/calorie-calculat
or


do not read beyond the calulator..the info below does not apply to keto.

that said, while i dont count cals most days i dont hit my TDEE. Its just plain too much for me...i eat until i'm no longer hungry. some days that means 2100 cals which IS my TDEE, other days its 1600. i never ever EVER go below 1200. EVER.

People are doing really well eating to the caloric level you will get with that calculator. I know it seems odd to eat so much..everyone feels that way until they do it and lose..LOL!!

Holly
Northern NY
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MOPARMEMAW's Photo MOPARMEMAW Posts: 1,060
3/1/18 8:25 P

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I also use MyFitnessPal. Would you be willing to share how many calories you average a day on Keto? We have been trained to go low cal/fat,so the concept is hard for me to wrap my head around. But, I keep hearing people who are having success with Keto, so it's worth a try!

Wanda

I LOVE, LOVE, LOVE MY "SLEEVIE WONDER".


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MOPARMEMAW's Photo MOPARMEMAW Posts: 1,060
3/1/18 8:22 P

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That's a habit I'm going to have to get used to - using higher fat ingredients!

I'm going to miss onion!!!

Wanda

I LOVE, LOVE, LOVE MY "SLEEVIE WONDER".


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MOPARMEMAW's Photo MOPARMEMAW Posts: 1,060
3/1/18 8:21 P

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I'll try that recipe! I generally make a large batch, put them in muffin tins and freeze them. I zap 2 in the microwave for b'fast.

Thanks for the heads up on the shredded cheese. I didn't know that!

Wanda

I LOVE, LOVE, LOVE MY "SLEEVIE WONDER".


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LOVINSHERRY7 Posts: 185
3/1/18 7:03 A

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sometimes i'll just cut back on my serving size. like have 2-3 oz instead of 4-6 and then cook with olive oil/avocado oil or butter. then i eat most of my meat with an avocado. fat bomb treats are another great way to get that extra fat in for the day too. i had problems with to much protein as well in the beginning but you'll get use to it and figure out what works best for you. now sometimes i need to have pork rinds or something by the end of the day just to keep my protein up, lol. it took me awhile to get the hang of it but you'll figure it out. be patient with yourself and it will all come together. if you can find a great app to use (i use my fitness pal) to help you track you'll start to see what meal concoctions will work best for you.

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-JAMES-'s Photo -JAMES- Posts: 12,312
3/1/18 12:14 A

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Oh yes, I only mentioned turkey sausage because Wanda did.

I'd have to guess that turkey sausage might have come into the picture because it is lower fat. If that is the case, don't fear the fat, and just use regular sausage.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 178.5 
217
201.5
186
170.5
155
NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (574,442)
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2/28/18 10:10 P

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I agree with James..no onions. and i'd go one step further and do regular sausage not turkey.

my quiche recipe:
NO CRUST

4 eggs
2 cups heavy cream
spinach
sausage AND the drippings---or bacon
mushrooms
8 oz shredded swiss cheese
add other keto veg if you want

bake at 350 for 40-45 mins till golden and firm

on the cheese..do not use pre shredded they put starch in it to keep it from clumping. grate a block yourself. i learned that the hard way!



Holly
Northern NY
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-JAMES-'s Photo -JAMES- Posts: 12,312
2/28/18 9:57 P

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I did post a response to your other introduction topic.

But there are new questions here. So I'll try to add more here too.

If you are going away for the weekend, and don't want start eating Keto right away I fully understand. I wouldn't go on a trip and start say a new exercise routine at the same time....

To ease into it, on the weekend you could avoid eating "white" things, white starchy things like:
- potato chips
- pretzels
- bread
- potatoes
-rice

Even if you can't imagine cutting out all those things out on the weekend, then cut down. It should make the jump to very low carb easier.

I am a Neandertal when it comes to Keto. I just look at what fraction of the weight of something is carbs. I figure if it is too high a fraction, then it is too easy to swallow too much. A good cutoff, above which one should eat intentionally smaller quantities is about 6%. So let me look at your egg omelette:

- eggs (1.1%)
- spinach (1.8%)
- mushroom (2.3%)
- cheese (1.3%)
- onion (8.2%)
- turkey sausage (0%)

So if you want an omelette, throw as many of those ingredients in as you wish, just not the onions. Everything else looks really really good for Keto. I bet you are glad to hear that.

emoticon

Edited by: -JAMES- at: 2/28/2018 (22:01)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 178.5 
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201.5
186
170.5
155
MOPARMEMAW's Photo MOPARMEMAW Posts: 1,060
2/28/18 8:07 P

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Thank you for your response. I'm not a big fan of eggs, but if I put enough other ingredients into scrambled eggs, I can do it. Good idea to use 1 yolk instead of the whole egg. I make mini quiches now with egg just being the base to hold them together. I generally add spinach, mushrooms, cheese, onion and sometimes turkey sausage. Are onions OK?

Wanda

I LOVE, LOVE, LOVE MY "SLEEVIE WONDER".


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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (574,442)
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2/28/18 7:53 P

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Doesn’t bother us to answer as often as nevessary!! Everyone was new once!
Welcome to the team!!
So you want to keep protein in the 40-60 gram a day range. Bacon, pork belly, cream cheese, egg yolks, butter, all are pretty low in protein. Try to keep your protein at or under 20 gm at each meal if you eat 3 meals. Fat will fill you up quick. Put butter on everything. If you make scrambled eggs do one whole and one yolk that will keep the protein down. That kind of thing will help!

Holly
Northern NY
EDT


 Pounds lost: 128.2 
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MOPARMEMAW's Photo MOPARMEMAW Posts: 1,060
2/28/18 7:37 P

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I have followed Atkins in the past, but want to try Keto. I'm wondering about the best way to avoid eating too much protein, yet enough fats. Are there Keto recipes on this site? (sorry I'm very new at this!) I'm somewhat overwhelmed by it at this point. I'm not going to start until Monday as we leave tomorrow for a long weekend with family. I don't know enough about it to start right when we are leaving on a trip. Once I get acclimated to it, I'll be able to go as I please and be prepared. Any assistance would be appreciated. Just sending me in the right direction on this site to figure it out on my own would be helpful, because my guess is that this question has been answered many times. LOL.

Wanda

I LOVE, LOVE, LOVE MY "SLEEVIE WONDER".


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