Newbie - Need advice

natasha2106

Hi all, I have been calorie counting for 2 years with only a loss of 15 kilos, then 6 kilos back on since injuring my back, in June last year. The only way I got the weight down, was to be slogging it hard for 4 days a week in a gym following a 1200 calorie daily diet and lots of extra walking etc. My body just does not want to let go of the FAT!!!!!
Yesterday I heard of this Ketosis diet and was told that it will work, etc etc etc, even tho I have tried all other diets to no success.
But the downside is the lady offering to help me wanted a huge $1200 to get started. so have decided to research myself as we just don't have this money free to pay for this, when it could just end up being yet another fad diet that doesn't work.

So my question is, where do I even start with this? Does anyone have any good sites that are reliable that I can use for information.
Where is the best place to get a meal plan to start this, is this even available?

I am currently back at the gym, on treadmill for 45 mins 3 times a week, so is this ok to continue with the gym whilst starting the ketosis?

thank you all for your help and guidance with this.
Thanks
Natasha

totaloblivia

Look at the information at the top of this group. Lots of resources there. The book that helped me the most at the start was keto clarity by Jimmy Moore. Easy to read! I would lay off the exercise the first week or two while your body adapts. Writing on tablet so can't write more now but good luck!

totaloblivia

"top of this group" I mean the "start here/launch pad" thread at the top of the group discussions.

Christine_72

I jumped in with both feet. Lowered my carbs and upped my fat.
I think most people here set their macros at 5% carbs-75% Fat -20% Protein. You can choose to start at 100g Carbs and slower lower them every few days or so, or just jump straight in.

There are supplements to consider, such as sodium, potassium and magnesium. But I'll let the experienced ketoers advise why's and how much.

Also, I can not believe this person wanted to charge you $1200 This is a pretty simple and straight forward way of eating. If you're going to spend any money, maybe invest in a book or two.

Good luck and get ready for loads of expertise and advice from the wonderful members of this group :flowerforyou:

KarlaYP

Don't pay anyone for this information! Especially $1200! Some people!

Anyway, I learned everything I know about keto living through this group and it hasn't cost me a penny! I don't believe the information here could be bought! Begin with the Launch Pad, read it twice, and read threads in this forum. Read them back as far as you can, even if the topic doesn't interest you, there's some great information! Then, once you've been at it a few weeks, read them again because they will make more sense as you go!

This way of eating is completely opposite of the recommendations given by the food industry and government! But it works! Changing from being fat phobic can be tough, as well as the need to add a lot of sodium (it replaces what you're losing through ketosis, it's not extra)because we've been told to avoid them our whole lives! It takes a bit for the paradigm to shift, but it's so much better than starving on low fat, low calorie diets!!

Going just low carb will also lead to being hangry! The carbs need to be replaced with fat to create the unhungry feeling that comes from this way of eating. Once you've achieved the unhungry feeling, your intake goes down naturally (is very weird at first, but is a wonderful feeling!), leading to choosing foods based on what your body needs that day, instead of just starving and wanting all of the food!

Welcome too! Best of luck to you! Ketosis has been life changing for me!!

Yi5hedr3

A good starting spot is set macros to 20/20/60. Take extra Himalayan Sea salt daily to prevent Keto Flu. (Buy the salt and some empty capsules and make them yourself because nobody sells them yet). Keep working out.

Sunny_Bunny_

Check out this site too.
https://www.ketovangelist.com/the-ketogenic-diet/
I like his podcasts. The very first few episodes he made are addressing the motivation and commitment aspects and I think they are very good.
Also, there are tons of recipes and other podcast interviews with some of the big names in low carb.
You will definitely want to understand the sodium needs before getting started. There is a lot of initial water loss and it will cause low electrolytes if you don't replace the sodium you will be losing with that water. This is known as "Keto flu". I hate that term, but, it's not going away. Keto doesn't give a person the flu, the person feels cruddy because they didn't get enough sodium. This is 100% avoidable. You will need upwards of 4000mg, quite likely more, every day for several weeks or maybe longer, when going low carb. The more water you drink, the more sodium you need.

natasha2106

Wow, thank you so much for all your replies and info. I will now start the search of this on here and see where we go.
Here's hoping for this to work
xx

macchiatto

Welcome! Great advice from the pp's.
I agree the Launch Pad section in this group is a great resource. FWIW, I struggled losing weight at 1200 calories before. When I switched to keto (for me it's 10% carbs, 65% fat, 25% protein) I eat 1350 cals/day plus I usually eat back 1/2-2/3 of my exercise calories and I started losing weight at a good pace.
Good luck! Let us know how it goes and ask any questions along the way. This group has been a great resource and encouragement for me.