Day one of keto, can anyone see where I have gone wrong? Stats and meal plan

[harwin01354]

Hey, so day one of keto and I'm having problems tried my own research with no luck. Let me start with stats and food.
5"8" 158lb 15% body fat aiming to get to 10%

Cals- 2093 carbs- 25g protein- 136g fats 161g

So a example of what I just made for work tomorrow
1- 3 boiled eggs and 50g lean bacon
2- natural youget 60g almonds 35g
Cheese 65g oil 35g
3- chicken 50g veg 30g cheese 65g oil 35g
4- cottage cheese 100g celery stick
5- tuna 60g oil 35g olives 35g cottage cheese 35g cheese 25g
6- casin shake with 100ml milk

Problems I have found- all my food is swimming in olive oil ( and I mean swimming) 30g veg is like two bits of carrots. 60g youget is hardly work getting out of the fridge.. 50g chicken is hardly anything I feel I need more

I find my protein is far to high and fats too low when I play around with it, anyone had this and how did you deal with it.

It's all getting my head messed up.. What do people think at the start just eat things with little or no carbs and not count macros?

I could really do with the help.. Thanks

Quick question- fizzy drink which is zero sugar ok for keto?

[PhilPho]

Hey, so day one of keto and I'm having problems tried my own research with no luck. Let me start with stats and food.
5"8" 158lb 15% body fat aiming to get to 10%

Cals- 2093 carbs- 25g protein- 136g fats 161g

So a example of what I just made for work tomorrow
1- 3 boiled eggs and 50g lean bacon
2- natural youget 60g almonds 35g
Cheese 65g oil 35g
3- chicken 50g veg 30g cheese 65g oil 35g
4- cottage cheese 100g celery stick
5- tuna 60g oil 35g olives 35g cottage cheese 35g cheese 25g
6- casin shake with 100ml milk

Problems I have found- all my food is swimming in olive oil ( and I mean swimming) 30g veg is like two bits of carrots. 60g youget is hardly work getting out of the fridge.. 50g chicken is hardly anything I feel I need more

I find my protein is far to high and fats too low when I play around with it, anyone had this and how did you deal with it.

It's all getting my head messed up.. What do people think at the start just eat things with little or no carbs and not count macros?

I could really do with the help.. Thanks

Quick question- fizzy drink which is zero sugar ok for keto?

Ok so you're aiming to lose 7.9lbs of fat.
Tip-On a keto diet you can literally eat an unlimited amount of veg(preferably green). The carbohydrates found in veg basically don't count, because they are not used in the same way by the body.

Yeah by the sounds of the amount of oil you are using I'm not suprised your food is swimming hahaha. Oil would typically be used to drizzle over food, very small amounts.

If you want to get more fats in your diet, your best bet would be whole eggs; high in omega fats, and has the most bio-available source of protein. Or if you are able perhaps invest in some Omega 3 supps or MCT oil. Plus why do you think your fats are too low? Based on those numbers you gave you have a ratio of 75% Fat 25% protein-this is absolutely fine.

If you are finding that your portions are too small, perhaps try combining some of your meals?

Fizzy drinks every now and then are ok, don't drink too much though as fizzy drinks are acidic and this will make your goals harder to achieve. Optimally you want to have a digestive system that is an alkaline state for best fat loss and muscle building. Try to drink lots of water ofcourse.

[grndzro]

Ok so you're aiming to lose 7.9lbs of fat.
Tip-On a keto diet you can literally eat an unlimited amount of veg(preferably green). The carbohydrates found in veg basically don't count, because they are not used in the same way by the body.

Yes they do count. There are vegetables that are loaded with sugars/carbs
Here is a list of low carb veggies
http://www.healthyworkouts.org/

Carbs are always converted to sugar on a Keto diet unless it is fiber. Yes even the ones in veggies.

[xJellyBirdx]

cream cheese can help make your meal thicker so it isn't swimming in oil. Could also just make salads, then your salad is swimming in 'dressing' is how I look at it

[XinApoK]

Yes they do count. There are vegetables that are loaded with sugars/carbs
Here is a list of low carb veggies
http://www.healthyworkouts.org/

Carbs are always converted to sugar on a Keto diet unless it is fiber. Yes even the ones in veggies.

yes and no. I never count my fibrous veggies due to the necessity of them. As long as they aren't sugary veggies they are perfectly fine for you.

good:
asparagus
spinach
kale
zucchini (in moderation)
some green beans
avocado

bad:
basically everything else

[XinApoK]

Hey, so day one of keto and I'm having problems tried my own research with no luck. Let me start with stats and food.
5"8" 158lb 15% body fat aiming to get to 10%

Cals- 2093 carbs- 25g protein- 136g fats 161g

So a example of what I just made for work tomorrow
1- 3 boiled eggs and 50g lean bacon
2- natural youget 60g almonds 35g
Cheese 65g oil 35g
3- chicken 50g veg 30g cheese 65g oil 35g
4- cottage cheese 100g celery stick
5- tuna 60g oil 35g olives 35g cottage cheese 35g cheese 25g
6- casin shake with 100ml milk

Problems I have found- all my food is swimming in olive oil ( and I mean swimming) 30g veg is like two bits of carrots. 60g youget is hardly work getting out of the fridge.. 50g chicken is hardly anything I feel I need more

I find my protein is far to high and fats too low when I play around with it, anyone had this and how did you deal with it.

It's all getting my head messed up.. What do people think at the start just eat things with little or no carbs and not count macros?

I could really do with the help.. Thanks

Quick question- fizzy drink which is zero sugar ok for keto?

yogurt - no
milk - no
lean bacon - no - you want fatty bacon7
cottage cheese - no