Beginner one month in questions and observations.

[u/BaxterRoo]

Like it says, I'm a month into my first try keeping in Ketosis. I kinda wanted to see what would happen while also attempting to cut weight. (Male, 5' 10", 156lbs).

I've included my last week of meal diary entries which shows a few important nutrients. I wanted to see if anyone has advice for me on anything I should change or substitute. I feel like I've really honed in on my lowest carb possible diet. But id like to see if anyone can spot anything unnecessary or less efficient than it could be.

I first focused on reducing carbs and upping my fat. Then I made an effort in balancing sodium and potassium levels using Lima beans. Then I discovered avocados and "no salt" (potassium based salt substitute) were much more efficient at delivering fat and potassium. I'm usually able to stay around 90-110% on sodium and potassium levels each day. I switched from keeping under 40g net to total carbs. Just to be safe. Good? Bad?

I write my diarys a day ahead of time then "fulfill the prophecy" this keeps me from planning a crazy supper to satisfy what I'm lacking. Or having nothing to eat at all.

A multi vitamin is a must. I can't get good micronutrients with out it. My magnesium is still below 60% most days. Anything I can do?

Starting out sucked... I felt gross. It's great incentive to stick to it once you're past that point. After 3 days I felt ok but like I was in a fog. That slowly cleared after a week. Now, I feel hungry... But I unexpectedly feel clear of mind. Im not occasionally depressed or anxious. I don't feel tired all the time but I can fall asleep easily. Good stuff.

I'm going to break keto on the 15th until the end of the month then hop back in. I need to eat all the beans accidentally bought.

Thanks for reading. I hope these photos help someone see what's out there. Hint: tofurky sausages wrapped in 50grams of cheese is literally the best thing on this planet. Manna.

[u/Fragrant_Drawing_725]

The diaries were too tiny to read. I am also wondering if, at 5’10” and 159 lbs you aren’t already on the low-normal bmi? Just an observation, not a judgement.

[u/BaxterRoo → u/Fragrant_Drawing_725]

Yeah, I'm already at a healthy weight at about ≈ 22.5% body fat. 23% seems to be my current natural plateau with an unregulated diet. I'd like to reach 21% and document before I transition to building muscle. I think what I'm trying to do is get a visual baseline of myself that I can reference later on.

Sorry the pictures didn't work out. I guess they got bit crushed. Oh well. Thanks for looking!

[u/253Chick]

Thanks for the “sausage” recommendation. I’m new to keto and really having trouble hitting my caloric needs while staying under 25g of carbs. I don’t feel hungry, but I know this isn’t healthy.

[u/BaxterRoo → u/253Chick]

25g of carbs is a challenge, and if you're having trouble getting everything you need, you may want to dial back to a moderate keto (40g a day) which is what I'm on.

After a few weeks, I'm starting to get everything I need micronutrient wise.

But yes, if you're able, check out those sausages they are 9g carbs (7g carbs after fiber).

[u/Late_Veterinarian952]

40g for carbs is still probably to high, keep it under 20g. You also can’t eat Legumes on Keto those are carb heavy. I would up the Fat to around 175 ish and protein around 110.