- Started low carb

- Seems to have made me feel better, fewer cravings/binges etc

- Want to try full strict keto as I heard that low carb only without capped protein leaves you in a low-energy no-mans-land not in ketosis

- Love cheeses, fatty cuts of chicken and pork but all of these have like a 1:1 fat to protein ratio

- Apart from olives, nuts, avocados, what can I eat to get in calories after capping protein with meat/cheese?

- Did some data analysis using Python to find foods without more than 5 grams of carbs per 100 and then their ratio of fat to protein

- JFL, apart from straight up oil, looks like my only options are some creams, heavily processed meats and margarine!


Results from data below.
Format: (Food Descritiop, Fat-to-Protein Ratio).
The higher the ratio number the better.

Spoiler!

I make homemade Giardiniera with cauliflower, jalapeños, bell pepper, garlic cloves, oregano, and olives and a few carrots. Look up a recipe, I don’t add as much vinegar. I use avocado oil because it doesn’t solidify in the fridge like olive oil does. I put it on meat or salad/raw spinach with vinegarette.

Find foods you like. Keto is the only way I can get lean w/out wanting to hurt people due to hunger. I’ve found I can get almost up to 1g protein per lb and still be in mild ketosis (blood ketone meter) but less hunger if I keep protein and fat macros about even per gram. 150-160g/day pro and 140-170g/day fat. Just depends. You can eat pretty “healthy” overall. I eat lots of cauliflower and broccoli. Don’t worry about fiber grams for carbs.

hmm interdasting

I have to keep protein 100 grams per day otherwise if u are not in keto but doing low/no carb wouldnt ufeel like ****?

These things:

olives, nuts, avocado

Spoonful of oil, mayonnaise

Why would you need more calories after "capping" protein with meat & cheese?
Considering you are not only eating lean meat & low fat cheese I'd say your caloric deficit would be fine?

If it's for hunger cravings vegetables would do the trick; for sugar cravings a frozen berry + stevia + water + protein powder shake works well.

Just get all of your (tiny amount of) carbs out of vegetables.

I can tell by mental clarity and hunger if I’m in ketosis. I also have a blood ketone meter. It probably varies, some people don’t do well on keto others do. I can eat up to 50g/carbs (excluding fiber) and stay in ketosis provided I’m active enough). I get all of my carbs from veggies. I have a keto journal from a couple years ago in the nutrition section > keto logs you can look through from a couple years ago. I list all my meals/foods if you want some ideas.

Link to keto journal
https://forum.obnoxiousbrutes.com/showt...hp?t=175221741

LOL @ keto

I stop being a ******* and eat normally.

In terms of impact on hormones it goes:

More fat than minimum requirements = almost zero impact outside of the feeling of hunger.

More protein = negligible impact on hormones.

More carbs = quite a significant impact on male hormones.

Looks like whatever you guys are doing is working really well based on Avis.

avi=life

I'd probably check out
('HORMEL SPAM LUNCHEON MEAT PORK W/ HAM MINCED CND', 2.0098187311178246)
('OSCAR MAYER,SMOKIES SAUSAGE LITTLE CHS (PORK,TURKEY)', 2.0103703703703704)
('SMOKED LINK SAUSAGE,PORK', 2.0159432387312184)
('SAUSAGE POLISH PORK & BF SMOKED', 2.016155758077879)
('OSCAR MAYER,SMOKIES SAUSAGE LITTLE (PORK,TURKEY)', 2.0325)
('OSCAR MAYER SMOKIES (BEEF)', 2.0367346938775515)
('KIELBASA,KOLBASSY,PORK,BF,NONFAT DRY MILK', 2.037367130008177)
('OSCAR MAYER,SMOKIE LINKS SAUSAGE', 2.0427419354838707)
('PORK,CURED,HAM,PATTIES,UNHTD', 2.068075117370892)
('SAUSAGE,ITALIAN,PORK,RAW', 2.08)
('BEEF SAUSAGE,PRE-COOKED', 2.088)
('BRATWURST VEAL CKD', 2.112508934953538)
('OSCAR MAYER,BRAUNSCHWEIGER LIVER SAUSAGE (SLICED)', 2.1157894736842104)
('OSCAR MAYER,BRAUNSCHWEIGER LIVER SAUSAGE (SAREN TUBE)', 2.128169014084507)
('CHEESE,NEUFCHATEL', 2.135956284153005)
('TURKEY,YOUNG HEN,SKN ONLY,CKD,RSTD', 2.139253809774041)
('SOUP,CRM OF CELERY,CND,PREP W/ EQ VOLUME H2O', 2.14)
('SAUSAGE,SMOKED LINK SAUSAGE,PORK & BF', 2.1611666666666665)
('PORK,CURED,HAM,PATTIES,GRILLED', 2.1872180451127816)
('PORK SAUSAGE,PRE-COOKED', 2.187784679089027)
('LAMB,DOM,RIB,LN&FAT,1/4"FAT,CHOIC,RAW', 2.2024793388429753)
('CHICKEN,BROILERS OR FRYERS,SKN ONLY,RAW', 2.207801950487622)
('BEEF,BOLOGNA,RED NA', 2.2244444444444444)
('BLOOD SAUSAGE', 2.243835616438356)
('OSCAR MAYER,WIENERS (CHEESE HOT DOGS W/ TURKEY)', 2.2481666666666666)
('FRANKFURTER,LO NA', 2.251916666666667)
("MCDONALD'S,SAUSAGE PATTY", 2.262870309414088)
('PORK & TURKEY SAUSAGE,PRE-COOKED', 2.277095435684647)
('LUNCHEON MEAT,PORK,CANNED', 2.2912)
('OSCAR MAYER. BOLOGNA (WISCONSIN MADE RING)', 2.3050847457627115)
('PORK,FRSH,CARCASS,LN&FAT,RAW', 2.312724658519051)
('FRANKFURTER BF HTD', 2.3241767764298094)
('BEEF,RIB,SHORTRIBS,LN&FAT,CHOIC,RAW', 2.3243055555555556)
('KNACKWURST KNOCKWURST PORK BF', 2.336936936936937)
('BOLOGNA,BF', 2.349367088607595)
('FRANKFURTER BF & PORK', 2.3564614050303554)
('TURKEY,YOUNG TOM,SKN ONLY,RAW', 2.3919939577039275)
('LUNCHEON MEAT,PORK,BEEF', 2.416203335980937)
('FRANKFURTER BF', 2.4177046263345194)
('PORK&BF SAUSAGE,FRSH,CKD', 2.4666666666666663)
('OSCAR MAYER,WIENERS (PORK,TURKEY)', 2.513972602739726)
('OSCAR MAYER,WIENERS (BEEF FRANKS)', 2.5162995594713657)
('OSCAR MAYER WIENERS (BEEF FRANKS BUN LENGTH)', 2.5324324324324325)
('OSCAR MAYER,WIENERS LITTLE (PORK,TURKEY)', 2.5825688073394493)
('OSCAR MAYER,BOLOGNA (BEEF)', 2.639819004524887)
('OSCAR MAYER,BOLOGNA (CHICK,PORK,BF)', 2.6513761467889907)
('BOLOGNA,CHICK,PORK', 2.655965082444229)
('TURKEY,ALL CLASSES,SKN ONLY,RAW', 2.6601101494885917)
('MARGARINE SPRD,FAT-FREE,TUB', 2.906)
('BEEF,CURED,BRKFST STRIPS,RAW OR UNHTD', 2.9456)
('PORK,CURED,BRKFST STRIPS,RAW OR UNHTD', 3.0025553662691653)
('TURKEY,YOUNG HEN,SKN ONLY,RAW', 3.1560644614079734)
('DUCK,DOMESTICATED,MEAT&SKN,RAW', 3.2193211488250655)
('WHALE,BOWHEAD,SKN & SUBCUTANEOUS FATMUKTUK(ALASKA NATIVE)', 3.3849206349206353)
('SOUP,CRM OF MUSHROOM,LO NA,RTS,CND', 3.448)
('PORK,CURED,BACON,RAW', 3.454655172413793)
('PATE DE FOIE GRAS,CND (GOOSE LIVER PATE),SMOKED', 3.587719298245614)
('PATE,GOOSE LIVER,SMOKED,CND', 3.587719298245614)
('CREAM,FLUID,HALF AND HALF', 3.6844594594594597)
('CHEESE SPRD,CRM CHS BASE', 3.820281690140845)
('CREAM,SOUR,RED FAT,CULTURED', 3.8714285714285714)
('MAYONNAISE,MADE WITH TOFU', 4.160840336134453)
('SALAD DRSNG,ITALIAN DRSNG,RED FAT', 4.345)
('SALAD DRSNG,ITALIAN DRSNG,RED FAT,WO/ SALT', 4.345)
('LAMB,DOM,COMP OF RTL CUTS,FAT,1/4"FAT,CHOIC,CKD', 4.597039473684211)
('SOUR DRSNG,NON-BUTTERFAT,CULTURED,FILLED CREAM-TYPE', 4.830153846153847)
('CHEESE,CREAM', 4.949241146711636)
('PORK,ORIENTAL STYLE,DEHYD', 4.9941525423728805)
('PORK,FRSH,ENHANCED,COMP OF FAT,RAW', 5.130312837108954)
('PORK,FRSH,BELLY,RAW', 5.319057815845825)
('VEAL,BREAST,FAT,CKD', 5.391702127659575)
('PORK,CURED,HAM,FAT,BNLESS,HTD', 5.395210946408209)
('PORK,FRSH,ENHANCED,COMP OF FAT,CKD', 5.44453280180914)
('BEEF,RTL CUTS,FAT,CKD', 5.784976525821596)
('SALAD DRSNG,KRAFT RANCH DRSNG', 5.857142857142857)
('LAMB,NZ,IMP,FRZ,COMP OF RTL CUTS,FAT,CKD', 5.882716049382716)
('PORK,CURED,HAM,FAT,BNLESS,UNHTD', 6.431466666666667)
('LAMB,AUS,IMP,FRSH,FAT,CKD', 6.7366242038216555)
('VEAL,COMP OF RTL CUTS,FAT,CKD', 6.751592356687898)
('PORK,FRSH,FAT,CKD', 6.774040632054176)
('CREAM,FLUID,LT (COFFEE CRM OR TABLE CRM)', 6.782962962962962)
('PILINUTS-CANARYTREE,DRIED', 7.038703703703703)
('BEEF,RTL CUTS,FAT,RAW', 7.667478684531059)
('PORK,CURED,FAT (FROM HAM&ARM PICNIC),RSTD', 7.717277486910996)
('CREAM,SOUR,CULTURED', 8.41304347826087)
('LAMB,NZ,IMP,FRZ,COMP OF RTL CUTS,FAT,RAW', 9.255780346820808)
('PEPPERS,SWT,GRN,SAUTEED', 9.827)
('COCONUT MILK,CND (LIQ EXPRESSED FROM GRATED MEAT&H2O)', 9.928217821782178)
('LAMB,DOM,COMP OF RTL CUTS,FAT,1/4"FAT,CHOIC,RAW', 10.030075187969924)
('PORK,CURED,FAT (FROM HAM&ARM PICNIC),UNHTD', 10.30281690140845)
('PORK,FRSH,VAR MEATS&BY-PRODUCTS,JOWL,RAW', 10.385579937304076)
('LAMB,AUS,IMP,FRSH,FAT,RAW', 10.553748006379585)
('VEAL,COMP OF RTL CUTS,FAT,RAW', 10.737541528239204)
('PORK,FRSH,FAT,RAW', 11.085910652920964)
('CREAM,FLUID,LT WHIPPING', 13.508755760368665)

No, just saying that you look like $hit. Why are you on a bodybuilding forum?

Like to give keto a try but whenever I go too low on carbs I get crazy backed up unless I compensate on a copious amount of stool softeners. Not sustainable as a lifestyle.

Also worry about the practicality of it with living regular family life. Would be hard to live on cheese and meats all the time me thinks. Idk maybe I’m overthinking it..

It’s pretty restrictive, and not ideal for lifting heavy or anaerobic performance. If you don’t feel better on it I.e. mentally sharper, more energy, less hunger it’s not worth it. Some people feel like $hit running keto, they shouldn’t do it. It’s a means to an end for me. Once I get to where I want I start rolling carbs back in until I go back to Cookie Monster mode and have to diet again. Carbs make me really hungry.

Yeah I run quite a bit, 40-60 miles monthly and play hoops once or twice a week in the summer. Probably not the ideal diet for me, but interested in feeling what it feels like being in a state of ketosis. Pretty cool to be able to manipulate the body like that.

Try mixing your olive oil with veggies, i.e. boiled spinach with some olive oil and salt. Roasted pepper salad (not sure of the carbs in here) with olive oil, etc.

Some people find it benefits aerobic exercise like running. Heavy squats and deadlifts not so much.

Feel like with as sweet as bell peppers are, you would be into some carbs there (maybe not green bell peppers)

With the running miles, you could probably off set 60-80g/ carbs per day. All sweet peppers have more carbs than spinach, kale, cauliflower etc but it would take a lot of them to matter, onions the same, they have carbs but you aren’t just going to eat 5 onions like apples, it won’t matter much. Everyone is little different though.

Good point, idk the accuracy of this website, but they say they're safe. Along with tomatoes which would go in the roasted pepper salad too.

https://www.healthline.com/nutrition...OC_TITLE_HDR_3

I like the tuna here

OP you dont need to skimp on the protein.

Here is a good video but you do need to watch this I think: