jespes26's Journal, 11 Apr 21

Upping your fats may help with the hunger. I know that's what keeps me satiated between meals 

One note with keto that I found out this year - I'm not sure where in the world you are situated but in SA the food label that shows Carbohydrates/glycemic carbohydrates is an indication of NET CARBS already (total carbs less fibre). This meant that for myself at least I was unknowingly consuming more carbs than I thought - I was always deducting the fibre at the bottom of the label. So in effect because NET carbs is shown already on the label I was calculating net carbs - fibre instead of total carbs - fibre...... In addition I have noted that because this isn't common knowledge that my net carbs on the app isn't always 100%, because technically when foods are being inputted you should be inputting the total carbs (so taking carbs on the label + dietary fibre on the label and inputting that), and then the app will calculate the net carbs back for you (if you have set net carbs on your app settings) So the long and the short of this just be aware that you may be unknowingly consuming more carbs than you realise, and the overall point with keto is to stabilise fluctuations in blood sugar, partially to prevent the overwhelming hunger and cravings Xxx 

That's awesome to know @waistaway87! I look at net carbs but have started working according to total carbs of 25g and not the net carb amount with my macros. I have been dropping again nicely since I did this, along with increasing my calories and increasing my protein slightly now that I am quite active.  

Thank you for that. I will keep an eye when I am logging for that :) 

I personally have found that my hunger has never been consistent of keto though. I think I am an anomaly just having had years of disordered eating (both ways) and thyroid problems including cysts which when they burst or grow take me up and down hormonally. So I’ve been eating low carb for about 2.5 years but never got to a place for example where I eat a decent amount of fat and feel satiated. That just doesn’t really happen for me. But there are days I will eat 900 cals and not be hungry 😅 Also My weight loss is just very very slow and if I go even marginally over calories I stop losing. I have lost almost 13kgs but it has taken me 2yrs 5 months. My metabolism is slow because of a lower body temperature and high fat mass. If I do my BMR on this app it’s about 1900 but on a detailed calculator using body fat percentage (mine is 45%) it’s only about 1500.  

can you share your meal plan 

Hi TJ:) I eat low carb/keto, but the high protein version. I don’t drink milk and I have minimal dairy (for my own health reasons). I try have a lot of fibre so I make myself a keto bread with ground up seeds and psyllium husk or I make coconut porridges So most days Breakfast is black coffee, eggs cooked in butter and some veg eg spinach or mushrooms on the side. Maybe some bacon or a small piece of leftover chicken to get the protein high. About 400-500 cals. Or less eggs and some coconut/flax porridge. Maybe 20-30g blueberries now and again. Lunch is green egg or salad and tuna or pilchards, sometimes I’ll make a curry or soup for the week and eat that for lunch for a few days with my bread. And avoes when they are cheap! I might have some cheese too. Dinner is what I make for my family mind the carbs. So usually protein and veg. It’s often my smallest meal. I still try have about 150g of meat though. You are welcome to look through my pics or food journal on the website to see more :)