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Keto friendly dinner recipes anyone?
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amother




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Post  Wed, Jan 09 2019, 2:24 pm
so much great feedback! and so many more questions it's making me have. OOTbubby, thanks for the keto bread recipe. my sister made it the other day and I've been wanting the recipe.

also I have heard of bullet proof coffee. is that the name of the brand or just putting the coffee with butter?
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amother




Green


Post  Wed, Jan 09 2019, 2:49 pm
OOTBubby wrote:
I am aiming for 115 grams of fat which is what the macro calculator says I need. I was often only getting half of that. Now I'm more in the 3/4 range. Since urine tests don't show ketosis and I am barely losing (and sometimes hungry) I assume I am not getting in enough.


For me, the calculators were calculating too much protein and not enough fat

I’m 5’0 - my macros come out to
Protein = 52 grams
Fat = 122 grams
Carbs = 20 grams, but I strive for 15 net carbs

I calculate it myself
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amother




Green


Post  Thu, Jan 10 2019, 12:28 pm
OOTBubby wrote:
I know about that, but it's not for me, as I'm not a coffee drinker at all.


Some do it with tea or I also heard hot cocoa, but cocoa has a little bit of carbs
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OOTBubby




 
 
 


Post  Thu, Jan 10 2019, 12:29 pm
amother wrote:
Some do it with tea or I also heard hot cocoa, but cocoa has a little bit of carbs

I don't drink tea either. I'd drink cocoa, but don't want to waste carbs on it.
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amother




Green


Post  Thu, Jan 10 2019, 1:07 pm
OOTBubby wrote:
I don't drink tea either. I'd drink cocoa, but don't want to waste carbs on it.


Ok, how about a fat bomb.
Or another idea I have-add butter to unsweetened chocolate almond milk.
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OOTBubby




 
 
 


Post  Thu, Jan 10 2019, 1:10 pm
amother wrote:
Ok, how about a fat bomb.
Or another idea I have-add butter to unsweetened chocolate almond milk.

Never looked at the unsweetened chocolate almond milk; I'll check that out. The idea of a fat bomb doesn't really appeal to me. I have been getting in more fat recently since I started making this Keto bread which I then brown in butter and put more butter or cream cheese on to eat. I've also made some "cheesecake" balls (cream cheese & peanut butter mixed together rolled in chopped peanuts) which help with the fat but also have carbs to contend with.
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amother




Green


Post  Thu, Jan 10 2019, 2:02 pm
OOTBubby wrote:
Never looked at the unsweetened chocolate almond milk; I'll check that out. The idea of a fat bomb doesn't really appeal to me. I have been getting in more fat recently since I started making this Keto bread which I then brown in butter and put more butter or cream cheese on to eat. I've also made some "cheesecake" balls (cream cheese & peanut butter mixed together rolled in chopped peanuts) which help with the fat but also have carbs to contend with.


Can you share the bread recipe.

I made one with hemp, flax, and almond flour.
It was soooo good, I’ll look for it and post.


Here it is
http://eatdrinkpaleo.com.au/lo.....eed-flour/


And your cheese cake balls sound amazing
Please post the recipe.
I would coat in hemp hearts though
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OOTBubby




 
 
 


Post  Thu, Jan 10 2019, 2:29 pm
amother wrote:
Can you share the bread recipe.

I made one with hemp, flax, and almond flour.
It was soooo good, I’ll look for it and post.


Here it is
http://eatdrinkpaleo.com.au/lo.....eed-flour/


And your cheese cake balls sound amazing
Please post the recipe.
I would coat in hemp hearts though


The bread recipe is posted earlier in the thread. I've downloaded a few others that I hope to try too.

The cheesecake ball recipe is:
Makes 30, 3/4 inch balls (note: I must have made them bigger as I only got 24)

1 8 oz pkge cream cheese, softened (I used whipped cream cheese)
1/2 cup peanut butter, any kind
1/3 cup sweetener or to taste (I used Stevia but want to try with Swerve)
1/4 tsp cinnamon (I skip this)
1/4 tsp vanilla extract
4 oz chopped peanuts

With mixer, in medium bowl, combine all ingredients except the last
ingredient. Scrape down sides of bowl as needed. Chill 30 minutes or until firm. Roll into 3/4 inch balls, then roll in peanuts. Chill 15 minutes before serving.
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amother




Plum


Post  Thu, Jan 10 2019, 2:56 pm
OOTBubby wrote:
The bread recipe is posted earlier in the thread. I've downloaded a few others that I hope to try too.

The cheesecake ball recipe is:
Makes 30, 3/4 inch balls (note: I must have made them bigger as I only got 24)

1 8 oz pkge cream cheese, softened (I used whipped cream cheese)
1/2 cup peanut butter, any kind
1/3 cup sweetener or to taste (I used Stevia but want to try with Swerve)
1/4 tsp cinnamon (I skip this)
1/4 tsp vanilla extract
4 oz chopped peanuts

With mixer, in medium bowl, combine all ingredients except the last
ingredient. Scrape down sides of bowl as needed. Chill 30 minutes or until firm. Roll into 3/4 inch balls, then roll in peanuts. Chill 15 minutes before serving.


Do you know the macros are for this recipe?
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OOTBubby




 
 
 


Post  Thu, Jan 10 2019, 2:59 pm
amother wrote:
Do you know the macros are for this recipe?

If you make 24 balls as I did, then it would be the following per ball:
kcal 70.4
protein 3.6
net carbs 1.5
fat 5.4
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amother




Green


Post  Thu, Jan 10 2019, 3:02 pm
OOTBubby wrote:
If you make 24 balls as I did, then it would be the following per ball:
kcal 70.4
protein 3.6
net carbs 1.5
fat 5.4


Do you know the total carbs?
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OOTBubby




 
 
 


Post  Thu, Jan 10 2019, 3:03 pm
amother wrote:
Do you know the total carbs?

Total carbs is 2.4.
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amother




Green


Post  Thu, Jan 10 2019, 3:18 pm
[quote="OOTBubby"]Total carbs is 2.4.[/quote

Ooh not bad, even with the peanut butter.
I would probably switch it to almond butter.
Do you think tehina would work?
Halva tasting cheesecake balls, and coat then with sesame

I’m trying this Yum 😋
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OOTBubby




 
 
 


Post  Thu, Jan 10 2019, 3:22 pm
[quote="amother"]
OOTBubby wrote:
Total carbs is 2.4.[/quote

Ooh not bad, even with the peanut butter.
I would probably switch it to almond butter.
Do you think tehina would work?

Sorry, idea about techina.

I have another recipe you might like:
Cheesecake snacks:
3 eggs
16 oz whipped cream cheese
1/2 cup sweetener (or to taste)

Mix everything well. Pour into 8 small individual foil or paper pans. Bake at 350 for around 20 minutes or until just set.

Each one is:
kcal 235
protein 4.9 g
net carbs 3.3 g (total carbs is also 3.3 g)
fat 20 g
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agreer




 
 
 


Post  Thu, Jan 10 2019, 5:59 pm
amother wrote:
For me, the calculators were calculating too much protein and not enough fat

I’m 5’0 - my macros come out to
Protein = 52 grams
Fat = 122 grams
Carbs = 20 grams, but I strive for 15 net carbs

I calculate it myself


I know this is harder, but in Keto Clarity, it says to keep TOTAL CARBS under 20. Don't do the "net" thing.

I've tried it and I lost more weight when I counted total carbs.
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OOTBubby




 
 
 


Post  Thu, Jan 10 2019, 6:21 pm
amother wrote:
For me, the calculators were calculating too much protein and not enough fat

I’m 5’0 - my macros come out to
Protein = 52 grams
Fat = 122 grams
Carbs = 20 grams, but I strive for 15 net carbs

I calculate it myself


How did you know the calculators were wrong, and how do you calculate it yourself?
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amother




Green


Post  Thu, Jan 10 2019, 7:06 pm
OOTBubby wrote:
How did you know the calculators were wrong, and how do you calculate it yourself?


Not that it was wrong, it was too much protein for me.
I try for 80/15/5.
Protein is my ideal weight at a BMI of 22 in kg.
1kg= 1g of protein

So for example I’m 5 ft tall. For me to have a BMI of 22 I would need to weigh 113.
113 lbs = 51.25 kg so I can eat 51.25g of protein.

You also need to figure out how many calories you need to maintain the ideal weight.
Use this RMR calculator

https://www.bodybuilding.com/fun/calrmr.htm

If I input 113lbs I get 1375 calories (for my age)

So then I have
Calories = 1375
Protein = 52g
Carbs 20g
And the rest of the calories from fat

Every gram of protein and carb equals 4 calories
52+20=72x4= 288 calories from protein and carbs

The rest of my calories will come from fat.
1375-288=1087 calories of fat
Every gram of fat equals 9 calories
1087/9 =121g

Calories = 1375
Protein = 52g
Carbs =20g
Fat =121g

If it’s too complicated, let me know your height and age.
I don’t need to know how much you weigh now

If you are 5’0’ and 51 yrs old then you can use the above calculation.
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OOTBubby




 
 
 


Post  Thu, Jan 10 2019, 7:08 pm
amother wrote:
Not that it was wrong, it was too much protein for me.
I try for 80/15/5.
Protein is my ideal weight at a BMI of 22 in kg.
1kg= 1g of protein

So for example I’m 5 ft tall. For me to have a BMI of 22 I would need to weigh 113.
113 lbs = 51.25 kg so I can eat 51.25g of protein.

You also need to figure out how many calories you need to maintain the ideal weight.
Use this RMR calculator

https://www.bodybuilding.com/fun/calrmr.htm

If I input 113lbs I get 1375 calories (for my age)

So then I have
Calories = 1375
Protein = 52g
Carbs 20g
And the rest of the calories from fat

Every gram of protein and carb equals 4 calories
52+20=72x4= 288 calories from protein and carbs

The rest of my calories will come from fat.
1375-288=1087 calories of fat
Every gram of fat equals 9 calories
1087/9 =121g

Calories = 1375
Protein = 52g
Carbs =20g
Fat =121g

If it’s too complicated, let me know your height and age.
I don’t need to know how much you weigh now

If you are 5’0’ and 51 yrs old then you can use the above calculation.

If you don't mind, I'd love it if you'd calculate it for me. I am 5'2" and 65 years old. If it matters, I would also like to try to lose 1 lb. a week.
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amother




Green


Post  Fri, Jan 11 2019, 8:54 am
OOTBubby wrote:
If you don't mind, I'd love it if you'd calculate it for me. I am 5'2" and 65 years old. If it matters, I would also like to try to lose 1 lb. a week.


Ok I think this is the right, I’ll double check on Sunday.

Your ideal weight for a BMI of 22 is 120.5.
Reguardless if you don’t want to be that thin, your body will be happy at that amount of calories.

120.5 lbs= 55 kilos (rounded)

That means 55 g of protein

Resting Metabolic Rate for 120.5, 65, 5’2”
1369 calories

Macros are
Calories 1369
Fat 119g
Protein 55g
Carbs 20g
As someone pointed out it’s better to do total carbs and not net carbs, but it’s hard to do that and eat the keto breads and treats.

No one Can promise you Weightloss of 1 lb a week, because the weeks you don’t lose, your body is healing itself.
This is a healing diet for metabolic disorders and diseases.
If you are overweight chances are you do have insulin resistance, metabolic syndrome.
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OOTBubby




 
 
 


Post  Fri, Jan 11 2019, 9:57 am
amother wrote:
Ok I think this is the right, I’ll double check on Sunday.

Your ideal weight for a BMI of 22 is 120.5.
Reguardless if you don’t want to be that thin, your body will be happy at that amount of calories.

120.5 lbs= 55 kilos (rounded)

That means 55 g of protein

Resting Metabolic Rate for 120.5, 65, 5’2”
1369 calories

Macros are
Calories 1369
Fat 119g
Protein 55g
Carbs 20g
As someone pointed out it’s better to do total carbs and not net carbs, but it’s hard to do that and eat the keto breads and treats.

No one Can promise you Weightloss of 1 lb a week, because the weeks you don’t lose, your body is healing itself.
This is a healing diet for metabolic disorders and diseases.
If you are overweight chances are you do have insulin resistance, metabolic syndrome.

The macros I'd been using (from a calculater) are:
Calories 1437 (1049 to lose 1 lb. a week)
Fat 115g
Protein 80g
Carbs 20g (doing total carbs not net)

Even within those amounts, I rarely get in over 75% of the recommended fat. I guess I need to cut protein (I haven't been eating 80g, but more in the range of 60-65g) and increase fat (which I knew). I just can't imagine how to increase fat within things I am comfortable eating (and which don't increase carbs too much). I really have a problem with what to eat for breakfast. If eat eggs, it helps the macros a lot, but I don't really care for them.

Can you post some samples of what you eat for each meal?

Thanks so much for your help.
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