During the first few days, how many times a day do you eat on a low-carbohydrate diet? I should start keto by going on fast. Can I eat something in the morning while I’m on a low-carb diet? Then, what about snacks? Let’s discuss How Many Meals A Day On Keto?
When we are very new to the keto diet and we want to learn more about this way of eating, these questions often come up. In this Video-Post, I’m going to give you three keys to help you figure out how many meals you should eat in keto and how your hunger and need to eat several times a day will change over time.
So, I’ll answer this question about how many meals to have on a keto diet when you start out, just like I explain, and ask my clients/patients in the Personalized Keto Program and Group Keto Program. I won’t hold back.
How many times do we eat a day when we are starting the ketogenic diet (keto)?
3 Important things
There are many times when we find out about the ketogenic diet and we’re like, “Wow!” When we start to read about the keto diet, we find out that it is a good way to lose weight and improve your health. And of course, we go to forums, pages for the keto community, and so on. And we have a lot of doubts… It sounds like these people are talking about “fasts.”
They eat twice a day.
“How am I going to do that in the first place?” you ask yourself.
Don’t freak out. Begin with the first…
Key #1: Do the same number of meals as you do now when you start keto.
It’s better to go on the keto diet and eat 5 times a day if you already eat that many times a day. If you eat four times a day, then 4. If you eat 6 things, then 6.
It’s really not worth it. Do you know what your main goal is in this first phase of keto? Regulate how hungry you feel. That’s all. Focus your attention on this goal, and don’t look at anything else. The rest will follow.
Key #2: Notice how after a few days on a well-planned keto diet, you no longer need snacks between your main meals.
After a few days or weeks on keto, you will start having too many snacks and snacks between meals. If you do things right, you’ll eat so many nutrients and be so full that you won’t even know you need them. In the next main meal, you will do very well. Your main goal now is to eat only three meals a day and to do it naturally.
Key #3: After a few weeks on a well-planned keto diet, intermittent fasting will start to play a role (within a natural progression).
Next, you will start to notice that on some days, you even have some of these three intakes “leftover” from the day before. It’s likely that you won’t eat breakfast or dinner because you aren’t very hungry. If you want to start intermittent fasting on 16/ 8, this is the time to think about it! This is good because it will be easy for you to do. Without trying to.
There are some common mistakes that people make when they start on the keto diet, and they want to know what to avoid so that it works for them, so this will help. Some of you may have already heard of them. Other people don’t. And they may not let you go into ketosis or lose weight because they don’t want you to.
I bet you already know that in a ketogenic diet, you have to drastically cut down on carbs and moderately eat protein to stay healthy. But what else do you need to think about in order to enjoy the benefits of nutritional ketosis?
Making mistakes when you start a keto diet is common, but you can avoid them and make everything easier and more effective so that you start seeing the benefits from the very first minute you start the diet. It’s on my list. I will show you how to do it.
Those are the 4 mistakes that people make and how to avoid them now.
Mistake 1: Eating too much protein.
Proteins play a very important role in the body.
The cells that make up our DNA repair tissues, keep muscles strong, help our immune and endocrine systems work properly, and help oxygen move through our bodies. As a group, we are mostly made up of protein.
The problem with eating too much protein is that it will make your blood sugar go up.
With too many proteins, the liver will turn them into glucose through gluconeogenesis, which is how it does this. Insulin and glucose will also be important to us.
As far as how much protein to take, that’s up to each person. For most people, the safest ranges are between 1.5g/kg and 2.2g/kg.
This means that 2-3 servings of protein a day should be enough for your body to get.
Mistake 2. Hidden carbohydrates
To get into and stay in ketosis, we need to eat very few carbohydrates.
There are a lot of carbohydrates that are hidden in most processed foods. It’s very important to look for these carbohydrates.
People who think they’re eating gluten-free, sugar-free, light, or low-fat food may be surprised to find hidden sugars in these foods. These sugars may be called maltose or dextrose or sucrose or maltodextrin or sucralose or maltodextrin, for example.
It’s important to know how to tell which foods are free of sugar in order to get the benefits of the ketogenic diet. If you want to stay healthy, you should pay attention to food labels and their nutritional content. You should also avoid most packaged foods and eat more real food in order to stay healthy.
Mistake 3. Eating 5 times a day
Unless we have a drop in glucose, we have been told to eat five times a day.
A lot of things don’t make sense from an evolutionary point of view. Our ancestors went without food for hours or even days at a time. As long as there was food, you only ate when you could. Most of the time, you don’t eat every five hours. For most people, it’s a good idea to go back to the way our ancestors did things. Having one meal a day isn’t the point. It will also help us get into and stay in ketosis if we eat two or three times a day, as well as fast from time to time.
Mistake 4: Eating little or low-quality fat is the fourth mistake.
On a ketogenic diet, about 80% of our food will come from fat. Fats are important for the body to work properly, just like protein is.
You can get into ketosis if you cut back on carbs and eat a lot of protein. But if you eat a lot of sausages, bad meats, or food that has been hydrogenated or trans fats, it will not be good for your health. Good quality meats, fresh fish, cold-pressed oils, eggs, nuts, and nuts like almonds are good sources of fat. You can also get fat from grass-fed butter or olive oil.
The high-fat low-carb diet has gained popularity as a way of life thanks to proponents of keto. However, the majority of people find the keto diet to be restrictive and difficult to stick with. Maintaining the ketosis state is crucial.
Many individuals have heard good things about eating nine meals a day, but some people prefer three to five straightforward meals. Others, however, have found success in eating three meals every day.
Meal schedules are not subject to any restrictions or guidelines. In addition, each person is unique. All you need to do is watch out not to get too hungry between meals. You will overeat if you do this later. Keep in mind that fat is very satiating, so if you are on the keto diet and you are following the recommended eating plan, avoid the trap of consuming it between meals.
There is no one size fits all answer to the topic of how frequently we should eat. Eat only when you are hungry and only until you are satisfied. When you combine the keto diet with intermittent fasting, there are some exclusions. In this sense, the fats in your diet will keep you full throughout the day.
Frequently Asked Questions
Even though the keto diet calls for consuming a lot of protein and fat and very few carbohydrates, this does not mean you can eat as much as you want. Its success, like any diet, hinges on you creating a calorie deficit.
While some people insist on eating three large meals every day, others prefer five or six smaller ones. And while similar regimens like whole 30 discourage daytime snacking some people have found success with three moderate meals and two light snacks each day.
A ketogenic diet should contain 60 to 80 percent fat, 10 to 30 percent protein, and no more than 5 to 10 percent or 20 to 50 grams of carbohydrates each day. Pay attention to foods high in fat and low in carbohydrates, such as eggs, meat, dairy products, and vegetables as well as drinks without added sugar. Limit your intake of trans fats and highly processed foods.