When you decide to do any type of diet, the first concern that you will have is that you will start to starve yourself and feel too hungry. If this happens, it will be more difficult for you to stick to your diet and it is likely that you will start to breakaway from your diet program.
On a keto diet, you can feel full. But you need to know how to balance it with your food portion size, and calorie and macros intake.
Remember when you are on a keto diet, you want to keep your daily carb intake under 60g a day.
Here are some tips to help you feel full whilst being on a keto diet.
Weigh what you consume.
Weigh everything that you consume so that you can keep your macros under control. If your meal is 300-500g, you will generally feel full. Depending on the amount of exercise and movement you do during your daily activities, you can adjust the amount that you consume to balance the daily calorie consumption that you should be hitting.
Make sure to consume 300-500g portions in your meal.
If you are eating things such as broccoli, cabbage, and other green vegetables, you will be able to consume alot and add very few carbs into your daily macros.
A weight of 300-500g is enough to make you feel full and will help to keep any cravings away until your next meal.
Make sure the lean protein makes up 300-500g in your meal.
For example, if you consume broccoli, you will consume 21-45g of carbs.
- Cucumber will be 12-20g of carbs.
- Lettuce will be 9-15g of carbs.
- Consume lean protein in 250-500g portions.
Lean proteins require more time in your body to digest. Consume the following.
- 200-500g chicken breast will have 0 carbs
- Lean minced beef will have 0 carbs
- Egg whites are 2-5 carbs
- Chicken drumsticks have 0 carbs
- Salmon has 0 carbs
You should be able to get your fats naturally through the consumption of these items, however you can always add the following to your meals.
- Olive oil
- Peanut butter
You should be able to easily consume 3-5 meals a day without feeling hungry all of the time on a Keto diet.