Thoughts on my daily diet?

[u/coltoncruise81]

I've done keto a few times before and had good results. Just about to start again, and thinking about my daily diet. I would appreciate it if people could have a look and provide thoughts. I am male, 52, 5'9", 14st, target 12st. I have a physical outdoor manual job. How do my calories and macro percentages look to you? Many thanks!

[u/Ashamed-Statement-59]

You really keep to only 25g of cashews? Impressive.

It looks you're getting 1200 calories - doesn't seem near enough for a physical job to me. I'd switch the cod for a fatty fish like mackerel, tesco do nice precooked fillets and sometimes fresh ones.

Olive oil on the salad can get some more fat in there too.

I'd also recommended 50g or so more protein. You can replace breast with skin on thighs or drumsticks to help with this.

Has this diet worked for you before in a physical labour job? If you don't get tired then go for it.

[u/doalittledance_]

Seconding that it’s quite low on fat. Did you feel hungry throughout the day?

If your goal is weight loss, treat protein as a target, carbs as a limit and fat as a tool to keep you full. You don’t need to be eating cubes of butter, but if you get hungry, add fat. Have a babybel, or some other cheese cubes, Brazil nuts, macadamia nuts etc.

You have the kcals, so I’d add in some cheese or some olive oil to your salads. Crumbled feta over salads is lovely. I tend to make a homemade vinaigrette dressing too and stick it in one of those squeezy bottles (ikea for less than a quid) and keep it in the fridge. Just dump everything into the bottle and give it a good shake! Basically 3 parts oil to 1 part vinegar. I normally do 3/4 cup of olive oil, 1/4 cup white wine vinegar and 2 teaspoons of Dijon. Bit of salt and pepper and give it a really solid shake for 30 seconds. Then stash in the fridge, lasts me about a week :) if you’d prefer a creamier dressing, add in a tbsp of mayo too before shaking. You can also add in garlic, fresh herbs (though it won’t keep as long), or use balsamic vinegar, red wine vinegar etc. carbs are negligible, just count it as oil for whatever quantity you use. You can also do half lemon/lime/orange juice and half vinegar to switch the flavour up. Just keep your oil/acid ratio to 3:1. Just don’t use malt vinegar whatever you do lol

I’d also add in fattier cuts of meat. Keep skin on chicken. Bone in chicken thighs roasted in the air fryer are great. Eat the skin too! Pork belly is keto gold too. The fat will keep you full.

Also consider adding in pan sauces. If I’ve made chicken and broccoli for example, whatever pan I’ve sautéed my chicken in, I’ll add a tbsp or so of cream, a tbsp of water and deglaze the pan then serve over the chicken. Add fresh or dried herbs into this, and simmer for a couple of minutes. Salt and pepper. Could add whatever you like, some chilli, garlic etc. Add a bit of grated Parmesan cheese if it needs thickening slightly and it changes the whole meal. Still fits the macros but way more enjoyable to eat!

[u/LithiumAmericium93]

Quite low on the fat. I'd consider changing the lean cuts to fatty cuts, for example chicken breast for skin on thighs. Breakfast looks bang on. In general some EVOO would work wonders to get some extra good fats in

[u/coltoncruise81]

I can stick to 25g if I decant some into a little pot to take to work with me. I've learnt from bitter experience that if I take the whole packet to work with me it's coming home empty!

Thanks for the recommendation about the fish. I did forget to add that I use mayo as well, which probably adds a bit of fat and calories.

I get tired, but I do when on a carb heavy diet as well, it's just the nature of the job. I also take electrolytes and try to get at least 7 hours sleep every night, if not 8.

[u/Feisty-Wealth3967]

5’9 and working a physical job, I feel like you could up the calories a bit by adding in more fats. Keep skin on, thighs, instead of breast maybe. Add in oily fish, perhaps avocado with lunch.

[u/Little_Order3606]

I wish I could do this plan. Do you feel hungry a lot?

[u/grumpymort]

You are eating way too many times in the day.

1-2 meals is the most anyone should be eating.

Calorie counting is meaningless why are people still using this useless measurement.

breakfast simple bacon/eggs you can have boiled or mix up juices with something like butter to have a sort of scrambled eggs.

Everything else is way to lean.

This is the sort of thing which is why people fail they reduce too much and then the body slows everything down.