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Old 06-05-2017, 04:02 PM   #31
cfine
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Would any fellow ketonians care to share about how many grams of protein you eat per day? Just curious. I'm eating about 75-80 grams per day and wondering if I should go lower. The thought does not make me happy but I'm having trouble moving the scales downward. I do realize that it could just be my body still in shock from the trauma of my car accident, but the thought has crossed my mind that I might should lower my protein.

I know that protein limits are such an individual thing, and it's probably been talked about before. I would love to hear what YOU are eating?
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Old 06-05-2017, 04:40 PM   #32
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I'm shooting for 65 grams of protein. If I were to start weight training I would add more but I tend to be mostly sedentary. I'm also fairly short and when eating a SAD diet I maintain my weight "when at goal" eating only 1200 calories so that is a factor. 1200 calories can go by very quickly.

I love the first week of a new diet. The water loss is such a rush. I wonder if that is one of the subconscious reasons I allow myself to regain so much weight after such hard work to lose it.

I made chili for dinner and I had to add fat as the hamburger was too lean. I cooked up some bacon to use the fat to brown the beef. My family loved it! I added some cheese and a cup of salty beef broth to mine and enjoyed it as more of a soup. I had leg cramps the other night so today I upped the salt and potassium and magnesium.

I'm trying to find some goto recipes that the family will enjoy with me. Honestly it's too hot out for chili but it was a rainy day. We have to maintain a budget at the grocery so we eat lots of chicken and burger. So far I can do Keto taco salad, chicken wings and burgers.

What are your goto meals? I'm thinking of trying menus for the week or even monthly. I just know something has got to help.
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Old 06-05-2017, 05:20 PM   #33
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I'm constantly coming across a new recipe I want to try so my menu changes weekly. I say weekly because once I make something, I'm usually the only one eating it because my husband is gone most of the time, my daughter has up and gotten married on me and moved, and my parents eat SAD.

I find myself so excited to try my next new recipe, but I have to finish off what I already have. It's torture sometimes. I love it when hubby comes home and helps me finish off some of the food in the frig. Like right now I have this jalapeno cauliflower cheesy bread that I fry up some eggs to go with. I've eaten it twice already. What I really want it to make this jalapeno popper quiche to try. Oh well, it will have to wait...

Sometimes I secretly sneak some of my leftovers to my dogs. Just the meat usually. Then I don't feel guilty for wasting food.

All of that to say:my"go to" foods are just simple salmon, chicken or beef patty grilled with a non starchy veg with some fat. This is what I eat when I'm not in the mood to cook or I'm just tired and need something fast.
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Old 06-05-2017, 06:34 PM   #34
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My dog loves my leftovers too.

I ate lots of cheese over the weekend which was not my plan. Today I ate beef and no eggs. Maybe beef will prove to be more satisfying and help me stay away from cheese when the weekend arrives again.

I usually eat according to appetite and don't count calories or protein grams.
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Old 06-06-2017, 05:38 AM   #35
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Amy, if that works, then you should continue to do so. My dog would love my leftovers too but I save them for myself!!
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Old 06-06-2017, 05:59 AM   #36
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Originally Posted by clackley View Post
Amy, if that works, then you should continue to do so. My dog would love my leftovers too but I save them for myself!!
Thank you, Cathy. We'll find out soon enough if beef helps. The test will be whether my mind/body insist on cheese after my night shifts this week.

To be fair, my leftovers tend to be quite small. I am trying to pay attention to full signals though, and not just eat everything on my plate!
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Old 06-06-2017, 07:28 AM   #37
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Oh, I understand about the eating everything on your plate. I was just kidding. My dog is on a raw meat/bone diet so she is pretty happy with her own food.
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"The energy content of food (calories) matters, but it is less important than the metabolic effect of food on our body." Dr. P. Attia
ďEat animals. Mostly fat. Enjoy!
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Old 06-06-2017, 08:11 AM   #38
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I'm still working on listening to my inner fullness. I try and only make enough food for the meal with maybe on leftover meal. If not I tend to over eat by picking at it till it's gone.

I'm trying to hit 2 to 1 ratios or higher after watching too many YouTube videos last night. Lol so now when I look at labels it's not carbs but ratios of fat to protein plus carb I'm looking at.
Lunch was ham slices wrapped around sour cream and chili paste with a few pork to rinds on the side. Honestly it was good and now I'm very full. I should have stopped 2 ham slices earlier!
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Old 06-06-2017, 11:21 AM   #39
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I made "Keto Sausage Balls" and they were so good. They're just like regular sausage balls only no Bisquick. Used almond flour and a little baking powder instead in with the hot sausage, cheddar cheese and egg.
They are good left over for lunch the next day, too.
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Old 06-07-2017, 07:44 PM   #40
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Yummy they sound delightfully good!
I made some pickled chicken nuggets. Marinated my chicken chunks in dill pickle juice then dipped in egg then crushed porkrinds and a low carb bake mix and fried in coconut oil. I dipped them in a sour cream chili sauce. The family was impressed as the ate them up with veggies and French fries. Lol it was easy to say no to the fries when the main dish was so good.
I have a chopped chicken thighs all cooked and ready to be mixed with some mayo and such for tomorrow.
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This time is forever I say this again!!
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Old 06-08-2017, 03:58 AM   #41
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Inner fullness is hard. I do know the last Niger I do Keto the easier it gets.

Guess what folks?! Weighed myself and found out that not only did I meet my first goal weight but that I haven't been this weight in over 23 years! Wild!
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Old 06-08-2017, 06:32 AM   #42
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Congratulations Koala ~ that is wonderful news!!!
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"The energy content of food (calories) matters, but it is less important than the metabolic effect of food on our body." Dr. P. Attia
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Old 06-08-2017, 10:29 AM   #43
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Guess what folks?! Weighed myself and found out that not only did I meet my first goal weight but that I haven't been this weight in over 23 years! Wild!
Good for you Koala!!!
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Old 06-08-2017, 10:32 AM   #44
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Yummy they sound delightfully good!
I made some pickled chicken nuggets. Marinated my chicken chunks in dill pickle juice then dipped in egg then crushed porkrinds and a low carb bake mix and fried in coconut oil. I dipped them in a sour cream chili sauce. The family was impressed as the ate them up with veggies and French fries. Lol it was easy to say no to the fries when the main dish was so good.
I have a chopped chicken thighs all cooked and ready to be mixed with some mayo and such for tomorrow.
Leanne....I'll bet my family would love this. I'm not a chicken eater though. We have a giant poultry farm. It doesn't bother them but it does me. I never really ate chicken or any bird or eggs though.
It would make this WOE a lot easier but I just can't bring myself to it. Tuna either.
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Old 06-08-2017, 04:54 PM   #45
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for you Koala on the weight loss.

I started physical therapy yesterday. I also went to this fantastic, FREE meditation session that one of our local accupuncture places offer on Wednesdays. It was all very new age type stuff and I found myself loving it. I plan to continue as it's free and who doesn't love FREE?! I'm super excited to have found the class. I plan to do some accupuncture there also.

My eating habits are right on plan. I'm trying to take my protein levels down to about 60 grams which is not the easiest thing for me for some reason. If I eat to my own comfort level, I'm usually around 80-100 grams but it's slowing my weight loss down. Or I think that's what it is because I've went down the past couple of days and the scale is going down. My little hamburger patties were pitiful looking tonight for dinner compared to hubby's. Oh well....I was not hungry when I left the table. Gotta love the power of fat.
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Old 06-08-2017, 04:55 PM   #46
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Quote:
I made "Keto Sausage Balls" and they were so good. They're just like regular sausage balls only no Bisquick. Used almond flour and a little baking powder instead in with the hot sausage, cheddar cheese and egg.
They are good left over for lunch the next day, too.
Leisha, I could get in trouble with those. I used to love sausage balls back in the day.
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Old 06-09-2017, 03:14 AM   #47
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Hi All! Marking my spot. I have been doing OK with Keto. Down 17 lbs since March. I keep thinking I can add in cheat things and then it takes me a week to get back on plan. I run also, so I have to keep my electrolytes in check or I fell terrible! Just joining the thread for more motivation and support.
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Old 06-09-2017, 05:36 AM   #48
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Welcome Robyn!
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"The energy content of food (calories) matters, but it is less important than the metabolic effect of food on our body." Dr. P. Attia
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Old 06-09-2017, 02:00 PM   #49
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Good news--no cheese yet this week. One day at a time with that addicting stuff.

I ate beef every day this week but today it is yuck to me so had just eggs. I will slow cook another chuck roast and eat small daily portions to get moderate protein. It is easy to get too much protein and not enough fat with beef. Chicken isn't appealing at all lately. With eggs it is easy because I eat them with a lot of butter or mayo. I also try to eat more yolks than whites.

***Everyone please talk about how you get enough fat.***


What a great feeling to be at a 20 year low, Koala! Congrats!
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Old 06-10-2017, 02:36 PM   #50
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Thanks so much everyone!
I am still in shock....
Glad I only weigh in once a month or I could get really obsessive.

Did some emotional eating tonight and ate sooo much salami and pepperoni. Then an entire wedge of Brie! Well, learning curves are unavoidable.

Also I don't get enough fat dietary-wise. But I have lots on my body to burn off so I think it actually helps not to eat so much.

Last edited by Koala; 06-10-2017 at 02:38 PM.. Reason: Adding to post
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Old 06-10-2017, 03:06 PM   #51
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I find it so easy to get my fats in. It's my other macros that I tend to have trouble with.
beef roast-add butter. I used to not really like roasts, but since adding butter to it, it tastes divine.
chicken-I love grilled chicken. I get my fat in by making homemade honey mustard. I use a xylitol based honey substitute, lots of mayo, and a little mustard. You can buy the honey from netrition.
fish-with salmon I make a dill sauce with sour cream, dill, and salt. Other kinds of fish I will use butter or I will fry it in MCT oil.

There are tons of recipes out on the web that have creative ways to add fat. Anything with a cream sauce is good. I could literally bathe in heavy cream and would be happy as a pig in mud.

This is the easiest WOE for me because I enjoy all things fatty. My hubby has a harder time feeling satisfied with keto because he doesn't enjoy sauces and butter as much. He ends up eating more zero carb because he eats so much protein.
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Old 06-10-2017, 05:12 PM   #52
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Mmmm butter .. I get my fats from butter, cream cheese, sour cream, mayo and oils. Of course we eat the animal fats as well.
Tonight I made chicken wings in the oven. And tossed them in a butter parmigiana sauce and had a side salad with Ceaser dressing. I only had a bulletproof coffe in the morning so by dinner I was ready to eat. Wings are a family favorite around here.
I've been painting walls and trim all day and I'm exhausted but my living room looks so much better.
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(234 in'06)182 when I started in 2013, lost 30 lbs many times....
This time is forever I say this again!!
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Old 06-11-2017, 12:14 AM   #53
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fat bombs are great too. there are so many recipes out there! couple good cookbooks too!
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Old 06-11-2017, 06:53 AM   #54
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I'm thinking about buying the Vogel book, but the Amazon reviews have me a little worried. Many of them talk about how great it is to do keto with fruit, "even the fruits you don't usually get to have." Is it really keto?

I am drawn to the non-dairy options in her recipes. I love it, but it doesn't love me back. I mostly eat meat & veg, but some sauces and other recipes that are fatty without being cream and cheese based would be nice.

I love a good, colorful, well-laid-out book, so I would get the hard copy.
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Old 06-11-2017, 02:36 PM   #55
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Thank you for sharing fat ideas!

Koala, I have lots to burn off on my body too. Thank you for reminding me about that concept. I may try a lower fat week and see if I do okay. My fear is being hungry. But really, at this point I will not be tempted to eat carbs if hungry. And as someone's signature says, hunger is not an emergency . I only weigh myself once a month too, always have, on the 25th.

Cfine, I love butter too. I'm not having dairy right now (except butter) because I overdo it. I love dairy fat especially and could drink cream. When it is very cold it is like ice cream. Your dill sauce sounds delish.

Leanne, I'm putting chicken wings on my grocery list. It has been a long time and they do sound good! You must be having keto energy, getting all that painting done.

GME, fruit could not possibly be keto, right?

I read a little about dopamine this weekend. It is what made me feel good/relaxed when I would binge on carbs in my past. Noncarbs don't have that effect for me. Subconsciously, I think I've been overeating noncarbs looking for that effect though. Exercise also releases dopamine. So I started exercising for the first time. I downloaded a "couch to 5K" app and it is fun so far (2 days). I am feeling better actually.

Let's all have a great keto week!
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Old 06-11-2017, 03:00 PM   #56
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Great! OhAmy, I use Keto to manage anxiety too and it helps sooo much! Supposedly it increases our GABA as well.

Good luck with couch to 5k. I always wanted to do that but my body doesn't like running much. I want to do more weight training and see what happens.
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Old 06-11-2017, 03:23 PM   #57
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Yay on the C25K!

I can't remember who said it, but its true..... If you want to change your body, exercise. If you want to change your life, become a runner.
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Old 06-11-2017, 03:39 PM   #58
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Interesting...Gaba. Keto gave me a great improvement in mentation and mood but the effects have been less the past few months. I hope I can call myself a runner some day. Meanwhile, this is a very structured program and is getting me out there in the fresh air and sunshine. Can't hurt.
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Old 06-11-2017, 04:15 PM   #59
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Cathy, have you listened to Fasting Talk #14 from April 7 about cancer yet?

It made me think about the thread we were on a few months ago (last summer?) about fasting and cancer and we wondered of the benefit was ketosis or if there was more to it.

Dr. Fung put it pretty succinctly. He said there are different benefits to doing different things. He said you could take exogenous ketones on top of a regular diet (they had been talking about D'Agostino's work) and that would give your healthy cells something that cancer cells can't use and that's good.

Or you could do a ketogenic diet, which would give you the ketones, plus lower insulin (which encourages growth, including cancer). Better.

Or you could fast. That would give you the ketones, lower insulin, plus disrupt the mTOR pathway (another growth signal) because you are consuming no protein, and give autophagy a chance to clean up. Best.

It was very interesting.
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Old 06-11-2017, 06:44 PM   #60
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Start Date: 2005 Joined LCF Mar 1 '17 Keto
I spent some time this afternoon getting my "work food" ready. I made pimento cheese that I will eat with bacon. Taco meat for taco salads and a pasta salad with out the pasta! It's just raw broccoli, a few small tomato chunks and a few small pepper chunks with ranch. I will eat it with bacon too! I have some pecans and Atkins M&M's if I need something snacky but I try not to go that route. Just knowing I have it there helps.

I hope you all have a great week ahead!!
__________________
Leisha
How you spend your days is how you spend your life!
This is the day that the Lord has made. Let us rejoice and be glad in it! Psm 118:24
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