• Guest - w'd love to know what you think about the forum! Take the 2026 Survey »

how to maintain weight

220 grms fat
130 protein
40 carbs

Today

Breskfast 6.5

Ham, cheese, fullfat yogurt, salad with a lot olive oil,paprika with coconut oil
Apple (12 carbs) all had 16 my ui ratio is 1:15 all 2 ui (protein 1)

Lunch 5.8

80grms almonds, olive oil salad, broculli, 150grm white meat chicken, berries
(14 carbs)

Snack 5.7

Butter/olives/ham piece just for taste

Dinner 5.2

Meat 150gr, salad, zucchine, almonds 30 grams, coconut oil and butter

Snadk beforr bad is protein shake 20gr (0 carbs)

I walked a littl3 in between but i still have fears of hypo (it was 15 years of droping low whenever i walk so it needs time for me to relax)

45 grams of carbs will be for whol3 day
 
Adding more cheese or cream keeps levels better and fuller longer...
 
I didnt know that !

Any specific? Can you post which u use so i compare with products in my country annd take
 
Hi everyone, today is week 5 of lchf.

I made proportion of 75 fat / 15 protein / 10 carbs. - 90 protein / 200 fat / 50 carbs

2500 kcal per day. I even gained 2 kg (i wanted this )

Eating bone broth 2x a day for last 2 weeks. 2l of water.

But i am still super exhausted, confused, irritated, no mental clarity, angry, dont have energy

I wanna workout but feel super bad.

And 2 days i started having sugara around 10. Not responding to insulin. What am i doing wrong ?
Before i used to bolus 1ui for 4mmol drop, now indont drop. Just stay
Can anyone helo it has been 5 weeks.
 
Hey bruneria thank you so much ! I put my meat to max 90gr per meal (around 20p)

But i have to add extra insulin for it on dual wave bolus. I mean i dont understand, i am dojng everything thtat i raed and still having problems. Gegting verry dissapointed now
 
Protein is tricky. Most lchf diet literature suggests that at you shouldn't eat a great deal more than 1.2g of protein per lb of weight as beyond that you run into the issue of gluconeogenesis converting too much protein to glucose and stopping you getting in to ketosia. Given your current proportions, I'd be surprised if this was causing a huge issue although you will need to bolus for the protein with lower carb levels.

Do you know what insulin you need per 10g of carbs? I find I need approximately half this amount and to take it slightly after eating to account for protein in a meal. That may help you. Feel free to ask questions!
 
No the problem is not that i have figured out all out when it comes to dosing! My i to carb ratio is 1ui:15carbs

Ie for lunch i had 18 carbs / 85 fat / 35 protein so i had to bolus 1.2 for my carbs + 1 xtra unit for protein.

I am loosing hope guys my mental clarity is in big problem.

I also balanced everything (i literally mean everything that is out there ) and still i feel super bad.

Added salt added potassium added mknerals, i am so weak and have mental confusiom so bad.

Also - i am checking if inhave ketones in urine... i have them all the time (test in morning and night)
 
Umm... are you using anything like whey protein or soya protein shakes?

Random question, I know! But both of those ingredients give me massive brain fog. It is so bad that I thought I was going to have to go to the docs.

There are other things that cause food intolerances too...
 
Nope i dont use.

I have irritability, confusion , ager, lethargy, headech ,all of it. And its not getting better

Like i have keto flu for 5 weeks.
 
Sorry, I'm finding all the information a bit hard to follow . I haven't seen this thread before so am trying to take it all on board at once, so forgive me if I am asking or repeating anything that has already been said

It does occur to me that the reason you are not feeling well right now may be because you have changed your diet in a big way in what really is a short space of time whilst exercising quite a lot . This could put your body under stress, so may take longer to adapt to a ketogenic diet. If this is the case, it may help to cut back on exercise for a short while until your body recovers and adapts . Both donnelysdogs and I both are extremely physically active because of our jobs, but another thing we have in common is that both of us have always low carbed without knowing that's what we were doing, so have no adverse effects. I think if you are feeling bad at the moment, it would help to give your body a rest in any case .

Are you drinking enough water ? Try more.

Do you adjust your ratios for different times of the day ?

Could you post up a typical days food diary with quantities in weight of each item ?

And as @Brunneria has said, food and other intolerances may be part or all of the issues, I have read elsewhere of intolerances becoming more evident when switching to low carb because previously they were masked by high carb intake .

Signy
 
I just went to ER cause i had chest pain and shortness of breath. My heart is okay and everything is okay. I asked them to do me potassium ans sodium levels.

They are only 2 points belove - deficiemcy but it shouldnt cause this.

I feel very bad, and i am loosing hope,

How not to get scared when i am doing EVERYTHING as read and said and i feel bad.

I will post you my meals, but belive me they are done okay.


Onlh thung that can be is body adaptation, but again 5 weeks?
 
atm i have

Confuai8n
no mental clarity
bloated stomach
chest pain
Shortnesa of breath
Tired
irritated

... not very nice. Like i am in keto flu again.
 
Okay i am back ( Slept now woke up )

I think maybe the problem is not enough fat. ( even though i am taking 200 grms of fat per day )

Tonight i eat a lot... ( when i say a lot - 28 carbs / 55 protein / 110 fat ) - and my mouth feels dry and i am full not hungry .

Can this be problem ? That i was in gray zone for 3 weeks?

Here is my day today

http://www.myfitnesspal.com/food/diary/darkomarkovic1420354

You can open it ( even though some elements are in my language but numbers are numbers )
 
Was at diabetes doctor 3 days ago.


All holesterols + triglicerids got higher ( in healthy range which is good )

HBCA1 got higher ( but i knew this previouse was 6.6% ) now is 7.1 ( but my sugar has been on 7.0 whole last 1.5 month - i am keeping it like that until i finally make diet which is appropriate).

and my S-ALT + S - ALP are out of range. higher

Which means my liver is making a lot of problems diggesting fat, its working very hard. Thats why i have all problems + pain around heart.

It looks that my body cant accept this big shock in beging, so i am going to add carbs to 100 ( i was on 50 ).

So what happend from than.

I added extra 50 carbs to relax liver ( pain immediatly dissappeared + i got a lot of more energy)

Now comes funny part... i added brown rice (only 2x10 carbs ) - i know its not low arb but i wanted to try something.

Immediatly my body started feeling better and my urine wasnt cloudy anymore. I expected to get out of ketosis thnx to this extra carbs ( made me sad ) but something totally diffrent happend.

I tested my blood + urine ketones - before on they were max 2.8 now they are 3.2! How i have no idea.

i am still in full blown ketosis with 100 carbs per day (20 come from brown rice - forbiden food).

I am starting to feel better - if everything goes right - will wait for 3-6 months if i feel ok. and than lower to 50 carbs per day.
 
You must log in or register to reply here.
Menu
Log in
Register
Cookies are required to use this site. You must accept them to continue using the site. Learn More.…