I hear your points about protein, cheese, and nuts, but then what do you eat? Can you list out a few complete days of your meals?
Lunch: salad and leftover protein (with oil, vinegar, and mustard dressing)
Dinner: meat, fish, or poultry (simply prepared) with roasted vegetables and salad
Snacks: coffee with butter and coconut oil, raw veggies, leftover meat
I wonder if the "this tastes awful" response will change as I move away from carbs?
http://www.food.com/recipe/kale-salad-with-avocado-for-two-4...
The avocado makes it really creamy and rich.
Wat? Your protein intake depends strictly on your body's requirements.
I've never been really overweight, but still, even the slight problem I had is gone with the change of some eating habits. Mostly, a lot less carbs - I really don't need a bakery and I have to tell the Thai or Chinese waiter that I need only 10% of that huge load of rice (they always pack more rice than the rest - which already is a large amount).
Next to zero extra sugar (outside food items like fruit), no cake, no cookies. I don't need to, zero appetite for any of it. I don't even touch that honey jar in the corner any more. This is great for my teeth! (also according to the dentist, no sugar - no cavities, general rule). Always had trouble, now non, zero, with much less brushing.
I eat very high amounts of nut cream, which is just nuts but crushed to cream, expensive stuff but soooo tasty. A slice of toast, than add almost 1/3 jar of nut cream (mixed and/or cashew and/or almond white/brown and/or hazelnut) - so, really a lot - add quark (https://en.wikipedia.org/wiki/Quark_%28dairy_product%29) and some (not too much) fresh fruit and some non-crushed nuts from varieties that I don't have as cream, like walnuts.
No problem at all with my weight, unlike years ago when I really had to watch myself and did a lot of sports and running, so it's not like I can eat anything I want.
Same with cheese, but it's very little hard cheese, and all of it is high quality. A lot of my cheese is from sheep and goats.
Lots of veggies - but always with some meat. Can't eat as much as I used to any more though, my body has settled on wanting only a little bit of it.
Also, I found it important to NOT cut the (easy) carbs completely! Some white bread or rice etc. is absolutely necessary. It's just not very much, not even a full slice of white bread for the nut breakfast, for example. I think the diet that tries to brute force you into eating nothing at all of that kind of food is too extreme.
I can't eat a lot of whole nuts though, only the cream works. Which is just mechanically different, there are zero add-ons in my (organic) nut cream purchases.
Oh and I get plenty of sleep too, I don't use an alarm clock. Advantage of working from home.
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About the link, this is just statistics. These days "machine learning" has replaced the word "statistics", and now everything is called that, it seems.
That sounds reasonable and all, but it isn't actually a scientific justification. If the nutritional theories behind a low carb diet are sound, then it would make no sense to introduce high-carb sources to mix in just to "be less extreme." Science shouldn't care about our superficial perceptions.
1. Watch your protein. Most people when first going keto will eat too much protein and not enough fat. Protein has an insulinogenic effect when eaten in quantity. Keep protein below 8 oz per meal. Don't be afraid to eat more fat.
2. Avoid cheese. Yes, it's technically low carb, but it repeatedly throws me and my girlfriend off (also a low carber).
3. Avoid nuts. Yes, like cheese, nuts are delicious. But they're a slippery slope. Life will be easier if you avoid them.