Dave Van Horn's Journal, 28 September 2018

okay your carbs are perfect but your protein is way too high. it is a balance 20% to %25 protein, 20 carbs total or below and the rest fat. You can adjust a bit from there but 180 grams of protein is sky high. I am carnivore and don't eat that much protein. it will keep you out of ketosis. but it seems to work for you this week. many carnivores will keep their carbs down to 5-10 range and lose fine. 

Trying to figure out what kind of foods I can eat with lots of fat and very little protein. Avocado for one I guess.  

Is there a way in this program to submit a new food that is apparently not already listed in the library?  

Give it time too Dave! And just a little adjustment here and there. This has been a learning curve for me too and I know now that if I do this OR if I do that I can expect loss or gain on that scale Saturday morning! It’s a lifestyle change. I’ll never eat in the future as I did in the past😎. Good info here from good folks! Good shedding!  

cream gravies are always a plus, the alfredo instead of the spaghetti sauce on your zuchinni noodles or those you got the other day. smaller portions of meat weigh it and it will give you an idea of portion size. or just have a big protein meal and eat liter for the rest of the meals. I did not look where you got all that protein from. I happen to like steak and all meats so no problem with eating them. Just get the portions down a bit. nothing wrong with 70 to 80 grams of protein if you need it. active older folks do have a minimum, for women it is 55 to 65 depending on who is doing the recommendations I don't know the mens but I am sure it is more. so my guess may be right. cream cheese on celery for a snack is a nice bit of fat. mayo sugar free like Dukes on your tuna or salmon leafwiches. some make up mayo dressings too. so many things. have you ever looked up recipes for keto online, the list is endless. it gives you idea's.  

AT 2,000 calories a good breakdown by MACRO nutrient and percentage could be: carbs 5%(100 calories) equals 25 Grams of carbs; protein 25% (500 calories) equals 125 grams of Protein; and fat 70%(1400 calories) equals 155 grams of fat. Depending which ketogenic diet book you read you'll find protein (in higher mounts relative to RDA recommendations for minimums) can vary by author. 2 books I'd recommend for you would be The New Atkins for a New You (Westman, MD, Phinney, MD, and Volek PhD) and the Low Carb Lifestyle(or a title close to this written by Phinney and Volek). One of the many rabbit hole conversations with ketoers is the effect of protein consumption and ketosis. Again, I'd read these 2 books prior to creating the belief of protein and its effects on ketosis and the k-e-t-o diet. Next, foods. A food with 100% of one MACROnutrient is fairly uncommon; sugar and olive oil are good examples. Most foods contain 2 or all 3 of the MACROS. If I was dieting this way a few daily staples may be dark meat chicken, chicken thighs with skin, nuts, butter, full cream, whole milk(just watch the carb count); bacon, etc. Also, berries for fruit, some dark greens (turnip, beet are options, along with kale, spinach) you get the idea. Last, be patient. You didn't add the LBS in less then a year so be kind and show some manners to your body and give it time to adjust to your new energy sparing diet. energy sparing is code for less calories then before. Best of luck. I'll try to say hi in the diet hall of the school we are all walking through; if my head is down and I'm texting just ignore me. Find what works, scrap the crap (this can be food and/or ideas). 

Keto diet is not best way to lost weight. I was on this diet few years ago. Really bad side effects after. Best way to lost wieght is eat healthy and exercies . Also you need eat small portion and every a few hours have helthy snack. Slow carbs can help with cravings.