Good food and health for a keto diet

troywhetstone931

10oz of top sirloin and 2 cups of broccoli. Seasoned to perfection thanks to flavor God seasonings, yum!

troywhetstone931

Love keto diet!!!

2CPLZ

I just had salmon with a bit of bacon and steamed broccoli with a lot of butter and sprinkled with hemp hearts. It's hard not to love keto way of life.

troywhetstone931

True story!

Acg67

lol

maggieeric1

I have just started a keto eating style. I'm in day number six. I've heard the first week is the biggest challenge then it becomes somewhat more easy and pleasurable. My goal is fat loss. I want to lose 30# about. I'm 55 female. I've been drinking plenty of water and herbal tea iced.

The weather is so hot I walk dogs after dark.
I'm hoping my energy bounces back up as I ajust to fat for fuel. But right now I'm making it on motivation. I'm physically very tired.

Any tips are appreciated. I assume I should just keep going.

I'm doing 3 b/w workouts per week. Called Metabolic aftershock. They are short/ intense and make me very sore. I'm planning to add basic weight lifting as soon as I feel my energy come back.

lodro

It will get better. Don't worry about it. You're transitioning your entire system to a different metabolism and it doesn't like that. I had to will myself to eat sufficient fats. For me MCT oil and Bulletproof coffee/chai are a godsend. It really took the guesswork out of keto (for me). If you're very tired, dial back the exercise a bit. It won't help you with your weightloss much, as the keto diet is doing that for you. I do some moderate distance cycling on most days (up to 30 km) at an easy pace, and that's it. Although my energy is now on the up, so I'm ramping up. I can only say that it's great to be at the other end. Are you testing for ketones (with ketostix or such)?

lodro

Oh. Make sure you supplement well and watch your electrolytes, especially sodium!

maggieeric1

Lodro. Thanks for the tips!.

Im not doing ketostrips. Im just logging food and keeping my macros close to goal. I'm taking a great multi vitamin and some other things like fish oil & probiotics. And I use plenty of sea salt. I will try the bullet proof coffee thing I think the move to use heavy cream in my coffee the last two days is working. I use coconut oil for everything I cook. And olive oil for dressing the veggies. Kerry gold butter is on my shopping list. Luckily the dogs counter-surfed the banana bread my DH made Saturday so I didn't get tempted eat any of it. Lol.

Easy pace cycling sounds like a great choice for activity.

lodro

Ha! Such wise dogs
I'm doing my utmost to stay under 20g carbs, and moderate my protein intake (in excess also causes insulin production), so I'm at 85% of calories from fats. I don't watch the calories so much, trying to stay roughly around my goal. I have the one meal with things I like (bread or pasta) on the saturday, and I take exogenous ketones (KetoCana) in my case to get back into ketosis straight after. I'm on a ketogenic plan as an adjuvant therapy for cancer, so it is really the ketosis and the intermittent fasting i'm after. Weight loss is really secondary. You'll find that because your metabolism is changing, you'll eat less. For me it was a revelation to see how few calories I really ate when I started tracking. So now I use it to eat up to and a little over MFPs goal. It is really a biohack you're doing and I got fairly interested in the science behind it.

I live in the Netherlands, so we cycle everywhere. I do go for an extra spin most evenings, or try to work it into my day if I need to visit external offices.

kellyb2904

Iv never heard of this diet......

Can someone explain it to me plz.....xxx

troywhetstone931

I will explain the best way I know how. Your body runs on carbohydrates for it natural energy source. What a Ketogenic diet does is changes that fuel to fat not carbs. My diet is 2400 calories and 70%, of it is protein 26%, is fat 4%, is carbs. It takes everyone a different amount of time to achieve ketosis. This is the transition. I have been on it for 12 days now and I would say at about the 7th day I was feeling it. I was always hungry and ( well still am...lol) and I felt super drained after my morning workout which I would do empty. But as your biddy a just like the other members said it becomes much easier. I'm know expert I just know that keto diet is what works best for me. If you keep your meals clean drink plenty of water (I drink a gal and a half a day) you should be good. I love it because I'm a savory guy anyway and I am a hard loser so a diet where I can eat beef ribs with a garlic marinade (a whole rack) and 2 cups of cauliflower and onions for diner is amazing to me. I stay away from things that spike my insulin, not really eating any sugars maybe a serving of strawberries or blueberries and no no no carbs. But your will get the carb craving and that sucks. But it's a good thing early sign of ketosis. Eventually you will need to carb cycle so you don't go insane because your brain needs them. When you do keep it to a minimum, I would say no more that 200 a day and that is pushing it. I only do this for a week every 6 weeks. The top end of a keto diet is 105 carbs a day the die hards are at like 55 a day. Good luck hope it helps.

troywhetstone931

Sorry meant to say as your body adjusts it becomes easier

troywhetstone931

Please ignore all the grammatical errors like I said your brain needs carbs to work and mine clearly is Jell-O right now LOL.

Acg67

troywhetstone931 wrote: »

I will explain the best way I know how. Your body runs on carbohydrates for it natural energy source. What a Ketogenic diet does is changes that fuel to fat not carbs. My diet is 2400 calories and 70%, of it is protein 26%, is fat 4%, is carbs. It takes everyone a different amount of time to achieve ketosis. This is the transition. I have been on it for 12 days now and I would say at about the 7th day I was feeling it. I was always hungry and ( well still am...lol) and I felt super drained after my morning workout which I would do empty. But as your biddy a just like the other members said it becomes much easier. I'm know expert I just know that keto diet is what works best for me. If you keep your meals clean drink plenty of water (I drink a gal and a half a day) you should be good. I love it because I'm a savory guy anyway and I am a hard loser so a diet where I can eat beef ribs with a garlic marinade (a whole rack) and 2 cups of cauliflower and onions for diner is amazing to me. I stay away from things that spike my insulin, not really eating any sugars maybe a serving of strawberries or blueberries and no no no carbs. But your will get the carb craving and that sucks. But it's a good thing early sign of ketosis. Eventually you will need to carb cycle so you don't go insane because your brain needs them. When you do keep it to a minimum, I would say no more that 200 a day and that is pushing it. I only do this for a week every 6 weeks. The top end of a keto diet is 105 carbs a day the die hards are at like 55 a day. Good luck hope it helps.

Lol.

First your protein is too high for keto and if you stay away from things that spike your insulin, why do you eat so much highly insulinogenic protein? Lmao

troywhetstone931

Hmmmmm that's a good question I'll ask my dietitian. Thanks, like I said I'm no expert.

troywhetstone931

Donnie whetstone who is my dad bodybuilder, trainer and gym owner put me on the diet after taking my body fat and going over my goals, he came up with the plan and workout regiment. So I'll stick with it.

troywhetstone931

Thanks for the advice though I never turn away help.

maggieeric1

Troy.
70% fat 26%prot 4% carb.. would be keto. I think
5% of 2400 cal is 30 grams of carbs.

maggieeric1

If you set MFP to 2400 cal goal
W/macros set to
70 fat 25 protein 5% carb.
It comes out to
187g fat 150g prot 30g carbs

pondsbb

maggieeric1 wrote: »

If you set MFP to 2400 cal goal
W/macros set to
70 fat 25 protein 5% carb.
It comes out to
187g fat 150g prot 30g carbs

I thought keto could be anything under 50 grams of carbs? What would define keto if not under 50? I don't know myself. Someone more knowledgeable please let us know.

maggieeric1

Yeah that's right using Mark's Daily Apple for sourcing on carb level 0-50 g is keto. But my reply to Troy was really about his stated fat % and protein % . Since proteins can be insulin stimulating you want to get enough but not extra so your body is not breaking them down for fuel and give yourself plenty of fats for fuel. And his % seemed transposed.

Hey everyone is different tho. So do what works for you. Cheers!

maggieeric1

I'm aiming for 50g-100g carb per day. Based on how I felt at lower than 50. :-/

troywhetstone931

I asked my dad about what was said in regards to my post and we had along talk. The questions about my diet but you all addressed at me had me thinking too. He laughed and said you don't trust me, I said I do, but they have interesting points. He said your on more of what is called a Palumbo keto diet. Your protein is elevated but your also going to the gym 3 times a day 5 days a week and doing 30 min of moderate cardio a day. The diet isn't intended for me to stay on for long periods, ( is my understanding). I'm doing a 12 week program. This type of diet is usually for bodybuilders (which I'm not) but my goal was to go from 220 to 190 and gain a substantial amount of muscle mass, which is more of a bodybuilding goal. So the type of diet I'm on isn't a true keto diet. But I did a keto test and it sure as heck shows ketosis. Everyone is different. And this Palumbo diet is working.

maggieeric1

Very interesting Troy. Thanks for the post! It's always a good idea to delve deeper into any info yu can get from your trainer about the goals and strategies of your plan. So I wholly applaud you in having the conversation and getting an explanation. I'm sure with your workout you are burning up every bit of your fuel intake.

brook0530

Medical bills... Thousands of dollars. Feeling like garbage on so many levels.... Countless hours lost.....Keto//OS and it's amazing rejuvenating, restorative, healing properties.... PRICELESS!! There IS an answer!!! I've got it and I want to share it with YOU!!! I have a product that can get you into ketosis in 59 minutes and keep you there! Exogenous ketones are amazing and I'd love to share info with anyone who is interested! Let me know!! I'm loving it!!!