Quick question from a newbie.
Hey guys,
I've been doing Keto for about a month now, I researched extensively for about a month prior to starting and checked in with my doctor beforehand to make sure I'd have all the vitamins and minerals I'd need. He was surprisingly supportive, I've read here that a lot of doctors don't understand or care for Keto.
All of your posts have been super helpful to me, I often browse the "top" posts from years ago, steal recipes, and I've added loads of you to MFP.
My question is about protein and the end of the day. Everywhere I have read from the search bar says "HIT YOUR PROTEIN GOAL!" .. but I'm struggling. I am SO full. I often finish a day like this. Is "close enough" enough, in this case? Or do I need to be scrounging around my kitchen trying to find 11 grams of protein?
When I set up my goals with the keto calculator, I picked moderate protein but the calculator did say I could eat as low as 87 protein.. Is it okay as long as I don't go under that 87?
Sorry if the answer is "HIT YOUR PROTEIN GOAL!!" as I've read in the search bar, I was just hoping there might be some flexibility.. It really seems counter intuitive to be forcing myself to eat, especially right before bed.
Thanks loves, Lilly.
Posted Oct 20, 2015, 10:16 AM UTC
Set to 0.8 grams per lb lean mass. What are your meals like? Are you using a food scale?
Hit your protein goal! A day below occasionally isn't an issue but don't let it be a habit
Okay so setting to 0.8g/lb lean mass gives me even more protein to eat! Gosh. My new macros are:
1923 kcal Daily Calorie Intake 25 g Carbohydrates (5%, 100 kcal) 115 g Protein (24%, 460 kcal) 151 g Fat (71%, 1363 kcal)
I use a food scale and weigh literally everything (down to how much coconut oil I use for cooking), the only time I haven't is if I eat out (rarely) and have to go by the guesstimates on the companies website.
Today for example I had a recipe called "Crack slaw"? It's basically cabbage, beef mince, a couple of spices, and I loaded it up with sour cream on top. That added upto 510cals, 10carbs 41fat 28protein 2fiber..
I also had a chicken salad at lunch.. chicken, lettuce, (very small amount of) tomato, ranch dressing, (small amount of) corn, baby spinach, cheese. Came out to 531 cals 11carbs 37fat 39protein 5fiber...
Breakfast was super simple cream cheese pancakes.. 2 eggs, 50grams of cream cheese, cinnamon. 545cals 4carbs 49fat 18protein 1fiber..
And of course with all of those I'm cooking in coconut oil AND adding butter which I do include in my macros..
What are your stats?
Increase meat servings
You don't feel like eating your protein because you are eating too much fat for a weight reduction diet. Add some bacon, ham, or protein shakes and remove the cream cheese at this stage. Your hunger will return shortly.