Need advice. Thtink Im doin OK

[alicecop]

Hey guys, check out what i ate today.
Multivitamins (Basic 3, triple lecitine, oils essentials, picolinato cromo, calcium, magnesio).

7am 4 egg whites, 1 egg whole, 1 spoon flaxseed, olive oil
Decafeinated coffe
11am 4 egg whites, 1 spoon flaxseed, olive oil + 1 cup lettuce
3pm roasted chicken (thigh, leg, and neck), roasted onion (less than 1/4 cup).
7pm 1 egg whole, half cup cucumber, olive oil
9pm tuna steak, lettuce salad (2 cup), 1oz avocado, olive oil.

VERY THIRSTY. had around 5 lts water plus a diet coke zero (upps). No sweeteners in all day.
This is my third day induction. First two days I used protein powder... not anymore!
Headache yesterday and today.

I am making sure to eat enough calories and 65% fat using fitday, I was short yesterday (fat) so I literally had the bear tablespoon fat. it does stop hunger!

[ValidRouge]

Looks good, the only thing I'd change is that I'd eat 1 full cup of "other" veggies (like spinach or broccoli, cauliflower, squash, brussel sprouts, cabbage, asparagus etc.) and the 2 cups of lettuce, I'd replace one of them with other "salad" veggies that are more nutrient/vitamin dense like sweet peppers or jicama

[alicecop]

Right on¡ I'll make sure to ask for that.

One question... I'm eating below 20grs carbs to enter ketosis.... 30% protein.... do you think that if I up my fat intake (like an extra spoon of Olive Oil) I´ll enter ketosis sooner? or is it a matter of carbs strictly?

[ValidRouge]

If you stick to the 3 cups of vegetables rule, it's pretty hard to go over 20 grams net carbs. you know about subtracting fiber right? total carb minus fiber equals net carb and you want to stay under 20 grams NET carb. You need the veggies, particularly the higher carb/fiber veggies (jicama is a FANTASTIC one) so that you don't get constipated. That, and drinking lots of water.

Eating more dietary fat won't get you any faster into ketosis. It might make your ketostix turn purple faster, but it's a false sense of security because it would be measuring the excess dietary fat you are eating, rather than being a true measure of whether or not you are burning your body fat. I hope that makes sense.

[alicecop]

It sure does! Will go ahead with some squash, jicama and cucumber
for the day could be a cup of lettuce and spinach (mixed), a cup of squash and cup of mixed cucumber and jicama.
Plus 2 tablespoons of Flaxseed. I have all the syptoms but no purple ketostixs. Its my third day though. I dont want to rely on them, but in my own bodys symptoms. I am much more less swollen, and the thirst is incredible, headache is almost gone. Today I had around 5 lts of water....

hehe

[ValidRouge]

There are members here who had all the signs of ketosis, yet never turned the ketostix color. It doesn't really matter. What does matter is that you are feeling the positive effects of the diet.

During induction for the day, veggies might look like this:
Breakfast in an omelete:
1/4 cup chopped peppers ("salad" list)
1/4 cup chopped onions ("other" list)

Lunch:
1 cup lettuce (spring mix is better than iceberg)
3/4 cup mix of jicama, peppers, cucumber, mushrooms (all "salad" veggies)

OR skip the lettuce altogether and make a "salad" of 1 3/4 total cup of chopped veggies such as jicama, peppers, cucumber, radish, mushroom, and the like and "dressed" with olive oil and cracked pepper and sea salt. Mmmmmm, yummy.

Dinner:
3/4 cup broccoli or squash or cauliflower ("other" veggies)

That totals 2 cups "salad" veggies, 1 cup "other" veggies

[alicecop]

Thanks¡

Today I had my BF tested at my gym. These are my stats:
125 pounds, 18% BF.
As you can see, I don't mind loosing weight. My objetive is to MAINTAIN OR INCREASE lean body mass and decrease BF to 15%. Wanna get very fit hehe (why not?)

Still not ketostick purple. But again, I have the symptoms and I am keeping carb intake below 20... I even have to make sure I have my 20gram NET carb intake.

My menu for today taking your advice

7am 5 eggwhites, 1 cup broccoli, 1 spoon olive oil
8am 50mins weight liftin (leg) + 45minutes low intensity cardio (75% max)
basic 3, picolinato cromo, triple lecitine, essential fats (given the amount of olive oil I'm taking, I will perhaps stop taking these last two supplements... I have kind' a dispositions towards high cholesterol levels, what do you think?)
12am 3 egg whites, tuna, 2 spoons flaxseed, butter and olive oil
3pm chiken breast with cup of mixed cucumbers and mushrooms, olive oil
6pm 7 green olives
9pm tuna steak mixed veggies like peppers, mushrooms and cucumber, olive oil (hehe)

So far I've drank 3 lts water (very thirsty), headache is gone, and I find my clothes've loosen up.
Oh I also drank 3 cups decaffeinated coffee