Just started this journey nearly two weeks ago now, and I need some help.

I've tried to make adjustments to fit my body, and this is what I've come up with as my diet so far:

Meal 1: 2 eggs, 3 egg whites, 1 tbsp Olive Oil, spinach or Peppers, and some salsa with 2 rice cakes on the side

Snack 1: Scoop of Vegan Protein (I have lactose intolerance, whey protein hurts the tum-tum)

Meal 2: 4 oz chicken breast, low-carb tortillas, and some salsa

Meal 3: 4 oz chicken breast, steamed broccoli, low-carb sauce to make the chicken go down easier

Snack 2: Peanut butter/almonds until I get close to my daily calories, and 1 serving of pretzels (i need some carbs before bed, or else I sleep like crap)

it comes out to around 2000 calories (going for a 500cal deficit) with ~50g fiber and 140 total carbs for a grand total of 90 net carbs. Keep in mind this is my attempt at acclimating to low-carb, so I allow myself rice cakes and low-carb tortillas to make the transition easier. I intend to swap them out at some point when I get used to this diet.

I feel much better than my high-carb days, but my big main gripes so far are:

1. I can't seem to get enough calories in, even in my deficit. I really don't like filling up with peanut butter/almonds at the end of the day, but all the protein/fats/fiber fill me up, and so I struggle to eat enough before then

2. I feel like this is too expensive for my budget. I am a college student and am not currently working, so I try and keep costs to a minimum. Obviously I can't load up on budget classics like rice and beans ( my past faves), but certainly I can do a better job

If anyone has some specific ideas for changes to my meals, or otherwise some answer to my main issues, that'd be awesome.

Thanks!

From where do you get most of your fat for staying full? Usually if i eat high protein meal like chicken breast and boiled egg, i get hungry after a few hours. I’m trying to go for 2MAD and OMAD but i think I’m not eating enough which is leading to binge later. So i’m wondering from where do you get most of your daily fat? I feel like egg yolks aren’t enough, neither is 1 avocado (which is mostly 60g). I’m also trying to eat chia seeds but again they are 10-15g per day. So from where do you get your fat? (fyi i’m not the biggest fan of red meat)

Hi. Need some help. I have CFS and I did low carb last year for a little while and it made me feel amazing, I was in remission for a couple months, it gave me so much energy and I felt like a new person, and I loved how I felt less hungry and lost some weight and stopped being puffy and inflamed. I didn’t keep it up for long as I had done diets before and I kind of was fed up with trying to do difficult diets. Anyway. I’ve struggled with what felt like hypoglycemia for years, but doctors were always dismissive of it, saying it’s not possible to have without diabetes or without taking insulin. And my numbers were usually fine when I would check them, but I felt ravenously hungry, like nothing would satisfy me and eating often wouldn’t help, I would stay feeling dizzy weak brain foggy and sweating and not feeling well. I have phases where it’s worse than others. Coffee and stress seem to make it worse. I didn’t have it now for a while but I have been very ill with CFS again so I just wanted to try doing low carb again cause I remember how good I felt back then. I’m only a couple days in but I’m so so hungry and getting those hypoglycaemic feelings again, extremely hungry, sweating, feeling weak and unwell. I know you can get low carb flu and the body needs time to adapt but i don’t really know how to get through this, it makes me feel absolutely horrible and I had a time where I had this constantly and I don’t want to go back there. Doctors always said my blood markers were okay, so I don’t really understand why this happens. Any ideas on how to make the transition easier? I was already eating some fruit because my experience was going cold turkey never worked for me before and having small amounts of fruit would help me. I just went to bed feeling starving and anxious and I caved and had some toasted sourdough bread with butter and a glass of milk kefir. I just don’t want to be up all night feeling hypo and ravenous and full of anxiety. I also tried to drink water with sea salt but it didn’t really help. I don’t understand why this happens as I don’t think I have insulin resistance, doctors always dismissed me when I mentioned these issues, especially because when I would test my blood sugar in those instances it was always within normal range.

I really need to get back to low carb for physical and mental health reasons, but this year starting into perimenopause has caused some food aversion issues. Very often, my stomach says it’s hungry, and should be hungry, but my brain just doesn’t want to eat anything. Having any food at those times is just revolting, so I often just resort to juice or soda. Do you recommend any liquid supplements that are low carb friendly? I know that when not low carb, people can drink Ensure to get all of their nutritional needs met, but not sure if there’s a low carb equivalent.

Hello! I've commented here a little over two months ago. Im happy to announce my low carb diet is going well! It was tough at first, but I got stronger mentally. I lost a few pounds, and getting closer to my weight objective every week.

One thing I still find myself struggling with is snacking. I've always been a foodie, especially when it's time to explore exotic snacks. Ask anyone, it was part of me, my hobby, my passion. Even tried to make some tiktoks about taste testing just for fun. I've since went through some sort of grief and put a big red cross on that passion because my health no longer lets me do the one thing I loved.

I've found some decent alternatives for sour candies. Got an acquired taste for dark chocolate too...but...

I still haven't found a decent alternative for savory chips. I've been snacking on Harvest Snaps from Calbee for a while now, without going overboard in my calorie and carb intake. I do think the snack is a bit too wee high in carbs and calories. Kale and seaweed chips are nice, but it doesn't have that sweet satisfaction for my cravings.

So my question is this: Do you guys have any alternatives for savory chips? I prefer store bought (in Canada) because im lazy but im open to recipes too!

Note: Im also open to any other alternative snacks/candies.

Thank you all, and may you achieve your objectives this year!

For medical reasons I need to eat soft and low fiber foods for a few weeks or months. Any ideas out there that fit a low carb diet? On my list I’ve got .. eggs.

It consists of 4 or 5 eggs, 1 avocado, a couple of air fried bacon and a couple of gouda cheese slices. All drizled with extra virgin olive oil and salt.

Give me all the advice? I want to be successful! My weight has been creeping up for a few years and I've finally hit the point where I'm DONE being chubby. I want to succeed.

Please, tell me why people fail and how I can avoid those situations!

My roomayes have started making fun of my eating habits. I cosmume avocado, rice noodles, lots of eggs, meats and I’m trying to ease into low carb. But it seems to bother them the way I eat. I go through periods where I feel like eating the same thing a lot, like avocado and eggs and some sauces every morning, and then move to something else. now my roomates start saying I’m eating so weird. i don’t get it.

i cassionallu snack here and there, but me eating avocado and eggs for breakfast is weird to them. They complain of my eating habits, my groceries, if I buy two dozen eggs they complain. If I eat a cup Of icecream, it’s an issue. They eat frozen means a lot, order fast food and all, and I mind mine. I imfac5 feel it’s so mean to comment on how others eat? Or perhaos I’m just sensitive? I’m being called almond mom, and I’m unsure what the problem is

I started Low Carb and the weight is dropping. I have a small amount of knowledge on the process of how Low carb works. I do have one question that seems to be harder to find info on. If I am showing keytones then my body is burning body fat for energy. What is happening with the dietary fat I am intaking? I am not the most active person in the world, but I am shedding weight. I just dont understand why the dietary fat doesnt just make me bigger. If my body is not storing it, where is it going?

I am now at 30%, is it too much ? My other macro are 20% carbs et 50% fat.

Are there Any Body knows Free (Keto-Low Carb) Pdf Book To Download Or Any good resource for Healthy Recipes ?

After every low carb meal I tend to feel unwell and tired with brain fog. It’s not an adaptation thing or keto flu, it’s now been going on for several months (keto flu was different). Could it just be the higher metabolic rate after protein rich meals? It seems too extreme. Or a sign of some deficiency? Any advice?

I would like to eat 125g of cheese a day, is it too much ? How much is too much ?

I don t see where is fat

My spouse has been talking about SOTA weight loss for 5 years! I finally agreed for him to sign us up. I want to lose 15-20 pounds and he wants to lose 50-60 pounds. They had a buy one get one free special and that's what sealed the deal for me. They don't give the food for you to eat anymore, instead grocery list, and meal plans. We started the program 4 days ago. He has already lost 6 pounds and I have lost 3 pounds. (I'm sure it's water weight.) The diet they gave us to go by is low carb, low fat, and high protein. Day one I was ok. Day two I felt tired but I managed to get through the day with a couple rest periods. Day 3-4...WOW! Exhausted to the point getting out of bed and cooking then washing dishes and I'm back in bed so fatigued. This went on all day the past two days along with a headache and nausea here and there and hardly any energy whatsoever. My husband isn't experiencing this at all and thinks I'm being dramatic. He's been moody (hangry) when it's time to eat, (every 3 hours during the day), but he hasn't had any of my symptoms. The SOTA nutritionist said this could be carb flu like withdraws or dehydration and encouraged electrolytes. Has anyone else experienced this before on a low carb diet and how long does this last? I can not imagine anyone wanting to feel this way while their body switched over to burning fat. Tell me this will end soon.

I have been on this for about a week and am absolutely loving it and just wanted to share it with everyone and get their thoughts and opinions

Breakfast -4 oz ground breakfast sausage -4 whole eggs -1 cup of nonfat Greek yogurt -1/4 cup of blueberries -1 cup of cottage cheese -1/2 avocado -1 tall glass of milk -1 scoop of whey protein powder

Dinner -1 large bowl of fresh spinach -8 oz cooked ground beef -Dressing of choice -1 cup of nonfat Greek yogurt -1/4 cup of blueberries -1 cup of cottage cheese -1/2 avocado -1 tall glass of milk -1 scoop of whey protein powder

Fast on Wednesday/Friday/Sunday

Like I said I am absolutely loving this plan and it seems to be working great for my energy levels. I started out with a 72 hour fast to help with the initial sugar detox, I think I am still detoxing but the fasting is helping push through it better. Cheers!

So for almost 3 weeks I have been eating a low carb and low sugar diet. I’ve done pretty well. I’ve had no bread, I’ve cut snacks out (like chips, candy, etc.), no sugary drinks (tho I never really drank those before). I drink lots of water and other than that I just drink coffee (with cream) and occasionally a diet pop. I’m about 147 pounds and I’d love to get to 125 by the time summer rolls around. I’ve been trying to walk on my walking pad 20 minutes a day, but I think I am going to sign up for the Y so I can go to the gym a few days a week and do a little more than just walk on a walking pad. How often do you work out? How many carbs do you try to have a day? I tried keto at first and it was just a little too intense for me. I shared an apple with peanut butter with my son yesterday and I know on Keto that would probably be too much of carbs and sugars. Do you ever have cheat meals? Like on a Saturday? Do you ever allow yourself bread once and awhile? I just want to be able to still live my life and be able to reach my goal weight (but not go back to how I was eating before).

I have successfully been on low carb for 10 years and been asked by a group of doctors to help with a nutrition plan for their pre diabetic patients. So they don’t want to go too low and I’ve got them down to 80. Diabetes UK has their low carb meal plan on 120 g per day however that’s for type 2 diabetic, not pre and I think 120 will cause hunger as it’s too high. My main question above is it can’t not help taking electrolytes but as most won’t be in ketosis do you think the body needs them?

Hi! I’ve been on a keto for 2 months already. Earlier today, I wasn’t able to control my carb intake. Consumed rice, potatoes, and a bun. Does it ruin my ketosis? How can I go back to ketosis? How can I flush out the water retention from the carbs? Thank you!

I have always been very thin but only recently into my adult years I’ve been able to gain weight. However, I’ve been having really severe reactive hypoglycemia/sugar crashes which makes me think I should probably try cutting carbs and sugars. But I also worry I might lose a lot of weight 😥 is there a way for this to be avoided?

I have been buying meats from local farms for about a year, but haven't bought any pork products until last month. Nothing is cured. I bought a ham for Christmas and I didn't season it enough, so it was, bleh.

I cooked a fresh ham hock last weekend, forgot about the seasoning again. I know. Reduced the liquid, put it in a jar in the fridge. Next morning, it was a beautiful thick mess of jellied collagen! Added it to the cooked pork with salt, pepper, garlic and onion granules. Was delicious!

Lesson learned, if you are buying from a local farmer add seasonings. But even if you don't, the meat can be redeemed and reduce the cooking liquid!

275 ml warm water

One package instant yeast

1 Tablespoon honey

Add those together

Then mix together separately:

122g all purpose flour

122g vital wheat gluten

Salt 1 1/2 -2 teaspoons

Add together to make a wet dough

Bake in little buns 365f for 25 minutes or probably a bit longer, make sure they are browned and feel puffy and not like dough

I’m a fussy (ish) eater and I live with my parents so it’s been difficult to crack down on my eating habits. I find myself eating carbs a lot or things that just aren’t healthy to eat regularly

15-20% of my dayly calories from carbs. Is it harmfull in any way ?

I precise i would like to go in it to reduce my chronical migraines

Hello, I've been doing low carb for about 8 weeks. My appetite is a lot lower and making it pretty easy for me to be in a calorie deficit. My maintenance calories is about 2300 but I've been eating around 1500 to 1800 for most of these 8 weeks. I need to lose weight and have been but worried about damaging my metabolism being in such a big deficit for so long. I've seen quite a few people in here comment saying they eat around 1500 calories a day like it's their maintenance. Isn't that pretty low?

31m here.

Within a week of being on this diet my brain fog is gone, libido UP and erectile quality (EQ) which I was worried was an issue before is now so much of a non issue I’m back to teen EQ levels pointing to the stratosphere lol (sorry if TMI)

What’s the consensus here, generally improves libido or generally stabilises/decreases?

Is this to be expected?

I need some guidance on how to do OMAD properly.

I'm doing OMAD for several reasons, but mainly for the enjoyment factor and to train myself to be more fat adapted (which I see as a long term invesment in the future).

I'm a 23 year old male and currently weight in at 63 kg at 178 cm, so I'm quite lean and would obviously want to put on some muscles. I lift weight 3-4 times a week and do sprints on rest days. Besides this I always hit 15k+ steps a day.

I break my fast at around 8 pm everyday after having done everything I need for the day. Usually do my workouts at around 5-6 pm. I feel awesome around this time and love this part of the day, where I get to wind down and really enjoy the meal.

Initially, my meal was higher in carbs and quite low in fats, but lately I tried to go higher fats/lower carbs to make it more sustainable and improve fat adaption, however I'm having troubles finding the right balance.

I probably tend to eat too much protein, which leaves to little room for enough "energy" calories. Maybe this explains why I often feel quite lethargic in the morning. However, this feeling normally vanishes quite quickly, and I have no problem going through the day without eating. I actually usually feel my best after 18+ hours of fasting.

But I don't eat enough I suspect. Because I'm not gaining weight and my energy levels could be better. A typical meal could look like this:

• 500 grams of 90/10 ground beef
• 4-5 eggs
• a can of sardines (100 grams)
• an avocado
• 10-20 grams of parmesan cheese
• 3-500 grams of veggies, typically broccoli, spinach and some shredded lettuce
• some ice cream/greek youghurt for dessert (around 5-600 calories, 30-40 grams of carbs)

I'm wondering what I could do optimize the meal. Would you lower the protein? Up the fats (and with what?) Or implement some carbs, like pumpkin or some potatoes, although that maybe would mess with the fat adaptation?

Recipe as follows: • 390 degrees for 30 minutes (assuming wings are frozen) • on the stove, heat up 4 tbs ketchup, 4 tbs Louisiana hot sauce, 1 tsp mustard • mix in wings until coated • ready to serve or place wings back in air fryer for an additional 3-5 minutes for extra crispiness

High fat✅ High protein✅ Low carb✅