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December 17 2018 by Frida Hofmann Kruse![Frida Hofmann Kruse]()
, medical review by Dr. Andreas Eenfeldt, MD![Dr. Andreas Eenfeldt, MD]()
in Surveys
, medical review by Dr. Andreas Eenfeldt, MD
in Surveys 
How low carb are you, ketogenic (under 20 g per day), moderate (20-50 g per day), or liberal (50-100 g per day)? We asked our members and received more than 7,200 replies.
Here are their answers:
- Ketogenic (55%)
- Moderate (35%)
- Liberal (7%)
- Other (3%)
There is no right or wrong answer here. Simply do what works best for you and your body.
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I am having trouble getting enough fat and protein with a vegetarian diet, but have been getting close to where I want to be. I am working on getting a couple of fat-bomb recipes done this week so I can bump the numbers up - is there such thing as a vegetarian protein-bomb?
I am likely going to go off of this over the holidays, or at least raise my limits, as that will make life extremely difficult, but I will still be observant of my numbers. I have lost about 4 kg so far, but this early it's probably mostly water, even though I drink about 4 liters a day.
Check out our awesome veggie guide!
https://www.dietdoctor.com/low-carb/vegetables
Janice, if you're struggling with how to get started, check out our beginner's guide, including a free two week challenge where we will email you inspiration and meal plans!
https://www.dietdoctor.com/low-carb/get-started
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I agree with you. I do low carb (less than 25 grams per day) and NOT the high fat part...My body has PLENTY of its own FAT to burn! My cardiologist said if per son is diabeticand has hert failure then all that extra oil/fat is not recommended. I do low carb vegetarian. It works for me.
No sure how you are doing keto - we are all so individual. And trust me, I completely understand. I plateaued for a few months after a great start, but now things are rolling.
Few things that helped me (now moving - just weighed in at 32lbs gone!!):
1. Intermittent fasting - no IF, no weight loss for me. My body holds onto everything it has for dear life! Any time I break my fast, I can see it on the scale the next day (and yes, I weigh myself daily - I find it motivating despite knowing that I benefit from white adipose tissue turning to brown adipose tissue which will reflect a smaller size without any actual weight loss.) I eat my first meal any time I'm hungry after 11:30am, and dinner within 6 hours of that.
2. Personally, I found that I eat a lot less veg. than most on Keto. I have a spinach omelet with cheddar cheese and sided with sour cream and guac. every morning, but dinner, I tend to default to just a protein and guac or maybe a small 6 of asparagus (usually not) for dinner.
3. IMHO, gluconeogenesis (conversion of protein to glucose) is something that is focused on a little too much. You would need to eat a lot of protein before I would be come to overly concerned. Each day, our bodies go through this process a little because it needs to. Parts of our brains function only on glucose and can't use ketones. You could eat up to 150grams of protein in one sitting with only a negligible impact on your blood sugar. So, are you eating enough protein to be satisfied?
4. Adding fats. Are you drinking bulletproof style coffees or adding fat anywhere? If you are, I would stop and see what happens. You should be able to get enough natural fat through your meat or whatever you are adding to your veg to keep you satiated. But your body needs to burn what you add before it can start working on your fat sources.
5. Water. Most people are clean keto. I understand that, I try to be careful too. But do I still enjoy coke zero or diet root beer, yup! Because I don't vary my meals a lot, I find this helps with cravings. I tried Zevia pops, but can't seem to get into them.
6. And lastly, fat bombs, nut flours and perhaps even dairy - all of these can potentially stall you right out! If you can manage it, cut them out. It took my a while and a lot of pop for a few days (LOL), but I now only eat lunch and dinner. I don't eat otherwise and I started to move. I still eat cheese, but no fat bombs and no flours.
Hope this helps!!
no one else in my family wants to go keto / low carb so its really difficult to cook / shop for so many different foods . thanks
jaggrery r raw honey ?
https://www.dietdoctor.com/low-carb/keto/sweeteners
You may also be interested in following some of Sahil Makhija's recipes.
https://www.dietdoctor.com/sahil-makhija-low-carb-and-keto-recipes-fr...