Keto eating

[Deleted User]

Thanks for comments
I am aware of over consuming omega 6 eg plant sources nuts and seeds
So I assume it's better to consume Tinned fish instead
So regarding this I have two questions
One is Tinned fish best in water oil or tomato?
And how do you prepare it/eat it? Do you heat it up?
Have on its own or with toast, salad, other?
Thanks for any tips, I feel like I need to be eating more anchovies Salmon mackerel and Sardines!

FlorayG

Tinned fish instead of what? Instead of fresh fish? Both are equally good for you. If you buy tinned, read the label for carb content of the sauce. Obviously (although maybe not obvious until you have more experience) there are no carbs in water or oil.
There's no 'overconsuming' omega6 - it's the balance between 6 and 3 you need to watch. Nuts are good - brazil or macadamia have fewest carbs and nuts have omega3. Flax seeds are great and very versatile - I make low carb bread with flax seed instead of wheat
NO TOAST - no wheat or any cereal that means zero bread, cake, pasta, pastry

Bathory

Any tinned fish in brine or olive oil (if your cutting out seed oils)  should be ok which is good with salad or mixed up with cooked veg. I lost 7 stone on Keto but put a bit back on as I went off it, only to realise I have some bad overeating issues when it comes to stuff like breads, pastries, sugary treats so  I've returned to Keto. 

I did try the almost zero carb carnivore diet but it was too restrictive. I find the balance of meat / veggies better but everyone is different.

[Deleted User]

Floral Tinned fish instead of lots of seeds and nuts.
Also do you have a flax bread recipe?
I've tried fitbakes keto bread it's good but expensive.
Is there a definitive guide to o3 and o6 ratios? Almonds for example I thought were good for me but the ratio is like 2000:1 or something silly.
Bathory guess it's OK to get fish In water and use your own olive oil or butter?

FlorayG

Bread recipe;
4 tablespoons ground flax ( you can grind it yourself in a coffee grinder, much cheaper and fresher)
2 tablespoons ground nuts ( NOT peanuts)
4 eggs
1 heaped teaspoon baking powder
Beat the eggs hard then beat in the other ingredients. It needs to be like thick cream, so it flows but only very slowly. Add more flax if it's too thin. Put into a lined bread tin and bake at 180 degrees for 30 minutes. It doesn't rise much but it's lovely for a bacon sandwich - or a sardine sandwich
I wouldn't worry about the omega ratios, honestly on low carb you are much more likely to have then correct as its the processed food imbalances them

DullGreyGuy

FlorayG said:

The easiest way to go keto is not to eat any processed foods of any kind - that means nothing 'made by humans' including sausages and flavoured peanuts. That way, you don't have to read labels. I rarely read labels now because my diet consists of mostly meat and vegetables - which is actually considered by many to be the 'normal' diet for an omnivore human
NO way is it boring - there are hundreds of vegetables and types and cuts of meat and ways to cook them

That is presumably because you've learnt which veg are high carb and low carb too though. As evidenced by the below not everyone has and so can be going well above the OPs target carb intake even if sticking to just meat and veg. 

It is ultimately a restrictive diet given anyone can eat everything someone doing keto does plus a load of other things. If you miss anything with the restrictions depends on your preferences, your creativity and how strict you are. Clearly the more carbs you allow the easier it gets. 

There arent hundreds of different low carb veg in your typical supermarket and unless you have a large family the reality is buying a head of cabbage means you are going to be having a lot of cabbage that week so next week you may buy something other than cabbage.

shykins said:

as floray says there are LOADS of veg and salads and lots of creative ways to eat them.    Lasagna?  butternut squash or mushrooms instead of pasta layers,   courgette strips instead of spaghetti,   crustless quiche.  i could go on lol  . 

Butternut squash is high in carbs, presumably you are also having tomato in the ragu and so probably are well over the 20g target the OP has per day on that one meal. 

Slinky

I did really well for a number of years on keto/low carb eating, but developed erosive gastritis and had to stop as the fat intake was causing me issues. Don't know whether the diet was the cause of the gastritis..... Having to eat more carbs has inevitably meant I've put weight on.

Bathory

You can get fish in water and add stuff to it. I'd probably add either soft or grated cheese to it to boost fat intake. Another thing I do when first starting keto is bulletproof coffee in the morning rather than eat breakfast

shykins

@DullGreyGuy i think you will find i do know my carb counts and having lost 8 stone and kept it off i must be doing something right 

Butternut squash i use thin slices approx 200gm at 16g,  tin tomatoes approx 15g,  cheese sauce is cream and cheese so negligible   lets say a total of 36g   as i am making this for 4 that portions out at 9g per portion

also the OP originally wanted to keep below 50g not 20g