If you're doing Keto, can you tell me exactly what protein you eat in a day?

[BloggersNetwork]

I have not lost anything in 2 weeks despite sticking to it, so have concluded I am eating too much protein. What do you eat in one day, protein-wise?

I don’t think the “what” matters in terms of protein, rather the “how much”.

My macro ratios tend to be 5% carb, 70% fat, 30% protein. My protein typically comes from meat or fish, including shellfish - basically normal protein sources. I make sure my protein servings aren’t ridiculously large and that they are all accompanied by enough fat. Fat sources are super important. My typical fat sources are:

• avocados
• olives
• nuts (watch the quantity, and macadamias and hazelnuts are lower in carb)
• coconut oil, olive oil, butter
• eggs
• fatty fish
• cheese (I use grated mozzarella and Parmesan quite a bit)
• double cream in coffee

Also, I know many Keto people say calories don’t count - and indeed it is hard to overeat while on keto, but it isn’t impossible given what you’re eating is high fat and therefore calorie-dense. You may want to do a tally of calories for a few days just to see if you’re overeating. And if you’re not used to eyeballing your macro breakdown, tracking this is helpful - it’s easy to bleed into high protein without tracking.

Protein was hard to manage at first, I found. I make sure my chicken I have at lunch is not too much now so that I don't go over for dinner - but when I first started I was having chicken at lunch and it always took me over!

I was just reading that you can eat more protein if it comes from egg as some of the amino acids in egg can be converted directly to ketones. Not sure if the amounts yet I need to get more info but it looks like it would be a good idea to have some of your protein as egg.

I would aim for a palm size serving of protein for any meal. Ive had to cut my usual serving size of steak in half so its palm size.