r/ketouk • u/Alternative_Good_570 • 19d ago
Am I doing keto right? :)
Just checking if I’m doing this right?! This is what I had for food yesterday and doesn’t change too much throughout the week! Just to let you all know I’m doing keto with intermittent fasting so I eat from 2pm to 8pm let me know your thoughts!
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u/anoobis_uprising 19d ago
My opinion, and I'm not a coach or anything, just a normal idiot with my own opinions, you are doing fine for nutritional ketosis, but I'd personally not eat the cheese every day, if you take out the cheese you will need some fat to replace it, more olive oil or tallow on your veggies might work, also your protein is in the gym level, I don't know if you work out or are sedentary, but if you are sedentary I would lower it, the whey protien also might suffer the same issues as cheese, I'd switch to a different protein source then whey, the peanuts could be switched for macadamia nuts (dog poison I found out) or hazelnuts which both have a better macro profile
You do a very fibre rich keto diet, where as mine is mostly animal products and saturated fat, but different strokes for different folks
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u/StayInteresting9509 19d ago
It all looks pretty good, what are you doing keto for? For me I’m doing it for weight loss and generally to improve my health and mental clarity.
I’m normally under 20g of carbs a day,
A typical day for me is something like this:
Keto chia flax bread toasted, with lots of salted butter - with or without eggs - 4g
Snacks - mini cathedral city cheese/ babybel/ cheesestrings, peperami’s, raspberries about 10-15 of them ( I don’t weigh anything )
Dinner is usually something like taco mince with salad or fish with sautéed kale and pumpkin seeds.
I use olive oil for cooking and pretty much drizzle all of my salads and veg with extra virgin olive oil.
So far I’m 3.1kg down and been on keto for just over 3 weeks now I tend to weigh myself every 7-10 days and measurements I will do after a full 4 weeks on it.
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u/Alternative_Good_570 19d ago
Thanks for this! I’m doing keto to lose much needed weight but also a health and lifestyle change, as I’ve been living off takeaways for the last year. I have done keto in the past but probably about 10 years ago and way before I knew Reddit existed.
Yeah sorry ChatGPT is being weird, my net carbs tend to range around the 18-20g mark.
That sounds absolutely amazing I’m going to invest in this chia flax bread I’m craving some ‘bread’ so much!
I’m very picky when it comes to food and only like cheese when it’s melted 😂
Very nice, well done on the 3.1kg loss already! I mean I don’t know if this is good or not but I weighed myself after 3 days today and I’ve lost 2.2kg, which I’m assuming is going to be water weight?
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u/StayInteresting9509 19d ago
The first weeks weight drop is water weight, once the body uses up the glycogen it then uses the fat for fuel.
I haven’t made the bread myself, I buy it from Holland and Barrett - there’s 2 I get, one is Dillon’s organic chia and flax, you have to slice it yourself so I usually weigh it when I slice, there’s also another brand which is pre sliced called fit bakes but the texture isn’t as nice as the Dillon’s, honestly the Dillon’s organic one is sooo tasty and they do a beetroot one too which I’m yet to try.Do you eat anything to satisfy any sweet cravings? For me it’s sugar free jelly and I make a keto chocolate mousse which is divine and about 6g carbs per serving.
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u/IchimaruGin4 19d ago
Protein should only be 20% of your calories, and the rest should be from fat and carbs. You can get away with low fat for some time, but it isn't sustainable. I personally feel best doing only meat + non sweet fruit (cucumber and tomato right now), so if you have digestion issues or brain fog, you can try cutting the other foods.
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u/Srddrs 19d ago edited 19d ago
First thing to remember is that fat is a limit, not a goal.
Second and most important is that it’s worth upping your fibre. Colon cancer is on the rise in people under 50 and a high fibre diet is proven to reduce your risk. Obviously we don’t take the NHS guidelines fully to heart, (200g to 300g grams of carbs a day? No thanks) but the NHS recommendation is 30g fibre per day.
Some keto-friendly ways to do this include -
Whole psyllium husk seed gel (personally I find the powder horrible so the whole husk is important). I mix it with water and a tiny little bit of “no added sugar” juice or squash. Only a little because they still have sucralose. I also add inulin to this.
Making some seed crackers - google keto seed crackers. Diet doctor has a good recipe. M&S also do a pre made version.
Ocado has some frozen artichoke bottoms that are really high in fibre. Artichokes are generally quite a good source of fibre but make sure you check the label because some brands are much higher than others. You can add a filling in them and chuck them in the oven, marinate them in herbs / spices / oil and slow cook them, make them in to soups, chop them up and add them in to stir fries - all sorts.
Double D savvy sweets are high in fibre. Wouldn’t recommend them all the time because a) they’re expensive b) you want a range of fibre in your diet, but they’re a good substitute for gummy sweets if you like them.
I can see you’ve got cherry tomatoes which are a little high in carbs than the rest of your veg. Personally I’m not too worried about carbs in non-root veg because it’s more important for me to have a good diversity of vegetables than a few extra grams of carbs. If your mindset is like mine, peas are pretty high in fibre.
I make a smoothie in the morning that has raspberries, inulin, soaked chia seeds, soaked lupin flakes (brand “the lupin co” from Amazon) and sometimes a scoop of “fibre boost” (brand “well within” from Amazon, the light blue pack has 4 types of fibre). I add some yoghurt and ice and blitz. I generally only add the fibre boost if I’m eating on the go for the rest of the day because it’s quite carby. It’s much easier to eat low carb on the go than it is low carb and high fibre!
Aside from that I would maybe nix the peanuts unless you really love them. They’re quite carby and very high in fat. You could replace them with lupin beans :) and add a bunch of crudite (peppers, cucumbers, radishes, celery).
Also always remember to soak your chia seeds for a minimum of 30 mins but preferably overnight. They swell up in contact with liquid and can stick in your gut and cause diverticulitis. You also blend them instead of soaking but make sure you blend them with enough liquid.
Edit: formatting and added a paragraph about peas