first time keto

[Joe312]

First time fatloss, decided keto looked interesting:

Goal: fat loss & muscle preservation

Average daily diet:

meal1: shake of 50g whey protein, 30g almond powder, psylium husk powder

meal2: fish like 1 tin undrained tuna/sardines in oil (I eat the oil too) or salmon fillet

meal3: 100g walnuts

meal4: 100g sunflower seeds or peanut butter

meal5: 200g fatty meat (beef, fish again, duck, etc)

various veg along the way

This comes to about 2500 calories - 65% from fat, 30% from protein, 5% from carbs

my maintainence calorie requirement is 3000

Questions:

does the diet look correct

is this refill with carbs thing necessary if i'm just doing light bodyweight exercises or could I just stay on this diet every day?

If I use coconut oil, will the insulin spike it causes impact negatively on my fatloss goal

thanks

[badgerboy52]

You do not need to refill with carbs if you are not doing that much lifting..if your goal is fat loss, i would try to incorporate some cardio (LISS)

coconut oil is good

[AnabolicPathway]

is this refill with carbs thing necessary if i'm just doing light bodyweight exercises or could I just stay on this diet every day?

If I use coconut oil, will the insulin spike it causes impact negatively on my fatloss goal

thanks

hey mate, great to see your log.

If you check the sticky in the keto section under "A Guide to Ketosis, you can see that is your main goal is fat loss, then there is no need for a carb refeed.
If your looking to maintain body comp, then refeed is optional.

hope that helped.

[Joe312]

thanks, got it

getting some symptoms now:

increased bodyheat production
slightly increased resting heart rate (to 68 bpm)
Getting tired from daily activities & exercise much faster

This could be down to deciding to do some strength training but not doing a re-feed, body was not happy, DOMS the next day far exceeded what would be expected from the volume and intensity I did

I looked around some other threads and apparently these symptoms have been felt by others so I'm hoping they are 'normal'- looking forward to their cessation though