Confused about ratios and portion sizes

[Loraine518]

I have been trying LCHF for 3 weeks now, but I am still confused about ratios of carbs, protein and fat and how many g I should be having.

Should I be calorie counting?

How do I know if I'm doing it right?

I have bought a book with lots of recipes, but can I ave any lunch with any dinner or do I have to have specific ones the book puts together, sorry to ask what might seem obvious, but I really want to make this work

I am feeling like I have more energy and seem to be sleeping a bit better, but my weight is very up and down and I am a little confused by what fruit and vegetables are low carb.

Different sites seem to say different things or want you to pay to subscribe.

Thank you

[Hidden]

I started off by following dietdoctor.com because they have wonderful pictures of all types if food showing what’s best. Another great source of info is on youtube with dr berg, his videos go into as much depth as you like re what to eat.

Hope it works for you. I’ve been low carb for a few years now and it’s the best thing I’ve ever done. Feel so fit and alert.

[Loraine518 in reply to Hidden]

Thank you I do feel better in myself, just want to make sure Im doing it properly

[moreless]

You may find that this puts your mind at rest, Loraine518 healthunlocked.com/lchf-die...

and these will be helpful dietdoctor.com/low-carb/vis...

[Loraine518 in reply to moreless]

Thank you I will have a look and hope they help me

[TheAwfulToad Ambassador]

Apart from the excellent links above, a couple of additional thoughts:

>> I am still confused about ratios of carbs, protein and fat and how many g I should be having.

Don't fret over it too much. Carbs as low as possible. As much fat as is compatible with tasty meals (ie., enough, but not swimming in grease) and whatever protein you feel comfortable with.

Focus on low-carb ingredients first and foremost and let the macros take care of themselves. Make meals that taste good. Start using fattier cuts of meat. The macros will be correct.

Apart from dietdoctor, carbdodging.com is another good recipe site. You'll find there's a bit of a learning curve here - you'll have to drop a load of "old favourites" and figure out some new favourites! Just deleting the carbs from the things you're used to will not work.

>> Should I be calorie counting?

No, no and no. Calorie-counting is superstitious nonsense. Just eat when you're hungry and stop when you're full. If you feel like a snack (this habit will soon disappear) try a cheese omelette. Do not attempt to "control your portions". Your appetite will tell you when enough is enough. If you "over-eat" one day, you'll most likely feel inclined to eat less the next day.

>> How do I know if I'm doing it right?

It'll feel right. And at some point (usually about 4-8 weeks in) you'll start to notice visible fat loss. For a lot of people it goes from your face first. Who knows why!

Put the scales away. You'll just get stuck in that routine of "oooh, I lost a pound today!" , "oh no, I've put back that pound I lost yesterday!" These fluctuations are just measurement noise - your bodyweight naturally varies quite a lot over the course of a day. Basically, scales do not measure fat loss. At least not very well.

[Loraine518 in reply to TheAwfulToad]

Thank you for your great answers which have really helped me understand and make sense of things a bit more.

Strangely my daughter told me today that I have lost weight from my face.

I also find that I don't need to snack between meals nearly as much and I am starting to feel better in myself, more energy and sleeping better, so maybe I am doing better than I thought.

I think your right about the scales I weigh myself at least twice a day and get really hung up on what they say, I just need to try to ignore them.

So I will just try to relax and take your advice and see what happens.

[Nomash]

If your in the UK Dr maggs is very good. Diet doctor is brilliant but (I don't mean to offend anyone) is more styled, to my mind, Americans. Dr Maggs to UK.

[Hidden in reply to Nomash]

Big fan of Dr Maggs...