For the DAILY intake aim at 1 gram of protein per kilo target weight, twice as much fat in grams and as little carbs you can manage. 100 grma of meat is app 20 gram protein. Choose fatty meat, egg, avocado, butter, double cream, full fat mayonnaise. Try to skip the nuts, it can stall weight lost. Eat enough at your meals and enough fat, this will stop the snacking.
You really should try bullet coffee with butter and coconut oil, the secret is to let the coconut oil and butter melt a little before mixing it well, it will look like a cafe latte.
I'm a bit hard core (< 10 gram carbs per day) but my once a day meal can consist of 2 home made burgers (app raw weight 200-220 gram) some melted butter and 100 -150 gram (weight before cooking) butter fried spinach or 80 gram kimchi. With more carbs the veg portion cna be increased.
Try my posted recipes for sauces or try to add spiced butter to your meal.
Snap!
I find it amazing to think that I lived with carb cravings all the time.
I thought that level of background misery was normal.
Nowadays, the moment I feel them coming on (the last time was 2 hours after eating 5 mini cheddars) I know what to do:
Creamy coffee
Fat bombs
A teasp of coconut oil
A full fried breakfast, minus carbs
Steak and salad with mayo
Or similar
And the cravings just fade away...
Just that fact alone makes this way of eating worth it.
last couple of days, i have been getting slight hunger pangs in the early hours of the morning (several hours before i normally have breakfast) and late evening around 9pm (which is around 4 hours after dinner). never had these before. always felt quite satiated. hope they go away. the only significant change i have made is i now eat only twice a day but consume the same amount of fat/calories as i did when having three meals per day. major cut was in protein consumption.
out of curiosity, tested my blood sugar which was 5.9. then tested my blood ketones. those were3.7 which is the highest they have been yet.
anyone have an opinion on this?
Sorry, can't help.
I prefer to spread my intake into 3 meals, an afternoon snack and a pre-bed snack.
Hunger is something that I almost fear. Decades of carb cravings and failed low cal diets mean that I have a number of emotional associations with hunger/cravings that I would rather not revisit.
You may adjust, or not. I would snack before I had time to adjust.
Protein causes a signal in your body that you are not hungry. If you have dropped your protein levels that will cause you to get the pangs sooner and with your meals more spread you are getting empty between meals. Of course while you are hungry your body will have to start its fat burning so stick through it and drink some water.last couple of days, i have been getting slight hunger pangs in the early hours of the morning (several hours before i normally have breakfast) and late evening around 9pm (which is around 4 hours after dinner). never had these before. always felt quite satiated. hope they go away. the only significant change i have made is i now eat only twice a day but consume the same amount of fat/calories as i did when having three meals per day. major cut was in protein consumption.
out of curiosity, tested my blood sugar which was 5.9. then tested my blood ketones. those were3.7 which is the highest they have been yet.
anyone have an opinion on this?
LOL, diet ketones,,,3.7 ...everyone claps...with high BG it's an ambulance ridelast couple of days, i have been getting slight hunger pangs in the early hours of the morning (several hours before i normally have breakfast) and late evening around 9pm (which is around 4 hours after dinner). never had these before. always felt quite satiated. hope they go away. the only significant change i have made is i now eat only twice a day but consume the same amount of fat/calories as i did when having three meals per day. major cut was in protein consumption.
out of curiosity, tested my blood sugar which was 5.9. then tested my blood ketones. those were3.7 which is the highest they have been yet.
anyone have an opinion on this?
Protein causes a signal in your body that you are not hungry. If you have dropped your protein levels that will cause you to get the pangs sooner and with your meals more spread you are getting empty between meals. Of course while you are hungry your body will have to start its fat burning so stick through it and drink some water.
LOL, diet ketones,,,3.7 ...everyone claps...with high BG it's an ambulance ride
you can eat more if you want to ...protein shouldn't be less than your RDA 50-70g a day...start with more fat and fiber supper, that should hold you over till morning
having ketones around 1-1.5 and staying on LCHF, is better than 3.7 .. crashing and going back to carbs
Sounds like you are in good ketosis..well done...id agree with the others. Better to spread out over 3 meals. Then the body doesn't get too panicky that food has stopped. I have to have 3 meals a day good luck though. Remember to drink lots
coconut is a good saturated, medium chain fatty acid and got me through my first week. good for frying and fat bombs
try this.. cut your protein back to 70g then, carbs 40g =110gx4= 440calories and 150g fats/oils =1300 cal ...total 1700/1800 calories
if after a few days you are still high, keep adding olive oil till your ketones drop under 3,
you don't want to be above 3 ketones for diet or you start to going into the starvation zone and there is no need to stress your body that hard
you can crash by being hungry, lethargic and cold and is when you'll grab some biscuits or something easy. [read carby]
Think you are doing so well with this
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