Pieter95님의 저널, 2021년 04월 9일

There is some debate in the science world but definitely some research that shows a higher protein percentage isn’t actually problematic. You could keep it there and see if your weight loss is still what you are hoping for. Some people will say that if you eat excess protein it will be turned into glucose however that is an oversimplification and for many of us (me included) eating over 30% protein we are still in Ketosis and losing weight. Here is a study showing a very high protein percentage of 50-60 and weight loss still occurring. You can try add some psyllium husk(Dischem) into water once a day to help with the gut. 

Thank you very much @Jespe for the information, I will go to Dischem tomorrow for that😁 I did start working out again at the gym (weights strength training) so maybe the extra protein would be okay... my knowledge of keto is just so little still.. Everyday I try to read some more and learn new things. This app has been alot of help though ^_^  

https://www.dovepress.com/effects-of-low-carbohydrate-diet-therapy-in-overweight-subject-with-au-peer-reviewed-article-DDDT# I forgot to send the article 😆 

You can also try add some extra green veggies or mushrooms etc into your day. I just assume men don’t like veggies 😂 but some spinach or mushrooms with breakfast or nuts/seeds  

When I did keto, I would go more to the restroom. Than ever before. Veg with high water content like cabbage, broccoli, cauliflower, zucchini. With butter or olive oil usually sends me straight there in the beginning 😂 until my stomach got use to the veg&fat. Up your veggies. They fill you up. As long as your carbs don’t go over 50grams, you should be fine. I know keto says 20 but if you’re active. You can get away with it. And subtracting the fibre gives you your net carbs. What I can recall. Keto macros are around 60g protein, 100g fats and 20grams carbs. But protein can be higher if you are going to the gym regularly and have a very active lifestyle. You don’t have to hit 100g fat. It’s just a guide line. And once you’re fat adapted you can lower your fat in take. Because you want to use your own body fat for fuel. That is the goal here. To lose body fat once you’re fat adapted. If you eat too much fat. You will most likely put on weight, especially if your eating over your calories. The scale will let you know if you are eating too much fat or protein. Trial and error in the beginning because, what works for me might not work for you, so watch that scale and use a measuring tape as well 🙂 

https://www.healthline.com/nutrition/high-protein-low-carb-diet#benefits