Starting Keto
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Vossii
Posts: 45 Member
Looking for advice on starting ketogenic diet. I have been trying low carb, but have been fooled by hidden carbs when entering them into MFP. Always seem to go over. What should my carb goal be? Any advice and meal ideas would be great! TIA 
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Replies
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Alot of good info to be found here: http://community.myfitnesspal.com/en/discussion/10039052/please-do-not-open-for-now-lp01 Not all keto specific, but a wealth of low carb info. Check out the LCHF section. To get started on setting your macros, check here: http://www.ruled.me/keto-calculator/ and to check that your meals are following a ketogenic formula that will have you eating in a way that should place you into keto territory: http://www.flexibleketogenic.com/
Hope that helps and good luck to you!0 -
The book Keto Clarity helped me A LOT!!! Listen to jimmy Moore podcasts0
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Vosii, check this, it might help.
"]http://authoritynutrition.com/how-many-carbs-per-day-to-lose-weight/[/url]0 -
Thanks guys!
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Looking for advice on starting ketogenic diet. I have been trying low carb, but have been fooled by hidden carbs when entering them into MFP. Always seem to go over. What should my carb goal be? Any advice and meal ideas would be great! TIA
Try to limit your carbs to 25g @ day.
Aim for 70-100g protein (don't worry too much if you don't get there, unless you are a super active person)
The rest of your calories in Fat.
Your macros in MFP should be:
70% fat
25% Protein
5% carbs
Please read this short article on the Keto Flu:
Keto Flu – Symptoms, Mitigation, and Getting Over Excess Carbohydrates
I hope this helps,
Dan the Man from Michigan
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Read "The Art and Science of Low Carbohydrate Living" by Phinney and Volek.0
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Read "The Art and Science of Low Carbohydrate Living" by Phinney and Volek.
@Nill:
That's the book that converted me. But I will say that there are some chapters in there that are written for a doctor or scientist. I had to skip them because they were way over my head.
@Vossii
I highly recommend you Google or otherwise read books about Ketogenic diets. Without knowledge of how the diet works, you could (but not always) fail. It can be done by anyone, I am not trying to scare you off. Knowledge is power...
I hope this helps,
Dan the Man from Michigan
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Yeah Dan. It did it for me too. Also Some of the stuff from Gary Taubes - "Why we get fat and what to do about it". "Good Calories, Bad Calories" and the like.
The phinney and volek book can get very techy for sure. They actually advise people to give it to their doctors to read. I'm a geek though, so I loved it.0 -
Yeah Dan. It did it for me too. Also Some of the stuff from Gary Taubes - "Why we get fat and what to do about it". "Good Calories, Bad Calories" and the like.
The phinney and volek book can get very techy for sure. They actually advise people to give it to their doctors to read. I'm a geek though, so I loved it.
Yep, this was the book for me too. I bought in September, when I started the LCHF woe, but it wasn't until I actually was doing it consistently (with some bumps along the road) that some of the technical stuff was understandable for me. I plan on giving a copy of this book to my older brother who is now diabetic, obese and suffering (unnecessarily) from pancreatitis.
@Vossii just take your time, learn and read as much as possible. Accept that no weight loss path is linear, there are going to be ups and downs. Stay consistent and feel free to continue to reach out to this great group of people.
Good Luck!0 -
I started two days ago! I had experience with it because my ex did it years ago(the wrong way) so i kinda knew general info. Ive kinda been winging it though. I looked up some sites on google and got some starting info and recipes.
First, if you don't already have this, scroll down to number It gives you the macro hack and the nice pie charts.
http://www.travelinglowcarb.com/4448/myfitnesspal-hack/
Here are some good recipe sites
http://www.ruled.me/keto-recipes/ (The lunch Sausage and pepper soup is AMAZING!)
http://cavemanketo.com/faux-bread-quest-holy-grail-almond-buns/ (cornbread-ish Used them as a burger bun with mayo and spinach and cheddar MMMM!)
http://www.wickedstuffed.com/category/keto-snacks/ (pizza bites? Yes!)
I stared by looking at the meal plans on this site. I didn't follow them but I based my food around the 3 day kick start READ THIS FIRST. and made that sausage and pepper soup!mmm. The pancakes(crepes) are really good.
http://www.ibreatheimhungry.com/
The first day I had the pancakes with 2 pieces of bacon for breakfast, the soup for lunch, some cheddar and beef bullion for snacks, and a burger with almond buns, cheddar, mayo, spinach, and jicama 'fries'. Today my food was a little different because I went out for lunch and got orange roughy, had bacon and avocado, and then still had to eat a fat bomb (gross. I think ill just eat straight coconut oil from now on). I also made 'tortillas' with almond and coconut flour and had a chicken fajita with cheddar, avocado and hot sauce which was amazing.
According to a ketostick I am in between small and moderate which I think is pretty good for day two, but I also didn't eat tons of carbs before so that may have helped.
If you want to chat or have questions let me know!0 -
Fat bombs can be nice: dessicated coconut, coconut oil, hazelnut butter, a bit of super dark chocolate. Super tasty. A couple of drops of Stevia if you like it a bit sweeter, but it is naturally sweet enough.0
