Daily Check-In for Keto Friends 2017 Version
Replies
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To me, I always looked at Carbs as a hard limit, protein as a minimum range based on height/weight/activity level, etc. THEN, fats are only to satiety.
The only exceptions would be using it to control a seizure disorder or other specific health condition when levels MUST be high for specific purpose...
The protein and fat are really in kind of a yin/yang relationship. That choice of breakdown is very personal, and even over time, we might choose a different ratio based on activity level increase or decrease, lean muscle mass increase, etc. You will need to experiment to find the best level of satiety within the protein/fat breakdown.0 -
@Italiana_xx79, there are a bunch of different keto calculators out there, so when I found mine, I used a few different calculators to see what the various ranges were, then picked macros that fit into the various ranges that I'd found. There's a whole subReddit for keto that has a link to calculator in the FAQ. I used that one. I used one that the blog I Breathe I'm Hungry links to, and I used the one for the Keto Diet App blog. I've only been doing keto for about 2 weeks, so people who've done it longer will probably have better answers for you.
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I think when I googled "Keto" is when I got confused, lol! I read one article and was like, okay, I got this but then when I went to look into it further, I found so many conflicting articles
... I am now afraid that eating too much fat will only dampen my progress 0 -
Rather that duplicate resource, there is a low carb group that covers all types of low carbing - low carb, slow carb, avoiding grains, carnivore/zero carb, keto, and everything between that has some fabulous books and vetted resource links (researched, member recommended, or accepted as knowledgeable on the subject, etc...
They are a closed group, so you have to request to join, but: http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
That's the link to join the group. This is the post with saved links...and there is another post with conversations with great info in them, too...
http://community.myfitnesspal.com/en/discussion/10103966/start-here-the-lcd-launch-pad#latest
The volume in that group can get overwhelming, and it does cover all types of low carbing...not just keto, so it's up to you if you want to join. If not, let me know, and I will go snag the book/link list for keto resources.1 -
The universal calculators kind of fall into:
20 grams of total carbs to start (most can eventually go closer to 50 grams of carbs and maintain ketosis)
protein calculators are where people argue most, I think... I go with the 0.8-1 gram of protein per kg of lean body mass (weight minus body fat percentage number. if weight is in pounds, divide it by 2.2 - there are 2.2 pounds per kg)... You need more protein the more active you are. Protein is good for helping you feel full and stay satisfied. It is full of the building blocks you need to heal skin, bones, hair, nails, etc. Make sure you don't just eat lean protein. A mix of lean and fattier proteins is good... Men need more protein that women.
The fat will fill in to satiety - when you're satisfied... There's a better explanation in this thread: http://community.myfitnesspal.com/en/discussion/10566045/has-anyone-used-ideal-protein-prior-to-doing-keto#latest
And there are different experts with different opinions. I think the range for women is 0.6-1.0, for men is 0.8-1.2...or something.
You create a deficit through calorie restriction OR through exercise. But don't double up - that's too hard on the body. If you do a deficit through both, only get half of your deficit through each. More than 2 pounds per week average losses is too much unless you're being medically monitored closely to be sure you're losing the weight safely...
Please ask away any other questions you have! We've all been there and are happy to clear up any confusion we can for you...0 -
Italiana_xx79 the plan that made the most sense to me is from Optimal Ketogenic Living- a Facebook group. Macros are measured in grams rather than percentages and are based on your height. Carbs and Fat are a limit and Protein is a goal. More protein can be added for satiety. This plan is for nutritional Keto not medical. Since fat is given as a range on the attached chart, the standard advice is to set fat at 10 grams less than your protein goal.1
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The chart wasn't allowed to post. Here is an example for a female at 4' 11": Protein 79 grams, Carbs 20 grams and Fat range of 59-138 grams. To lose weight choose fat in the lower range, to maintain in the middle range and to gain the upper range.1
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@KnitOrMissKnitOrMiss wrote: »The volume in that group can get overwhelming, and it does cover all types of low carbing...not just keto, so it's up to you if you want to join. If not, let me know, and I will go snag the book/link list for keto resources.
Would you mind either posting the book/resource list or sending it to me.0 -
9.2 down. About 2.6 left to go to my halfway-there goal. Feels so exciting to be feeling on top of this again. Proves that its worth it to just keep getting back up on the horse every time you get knocked off, no matter how many times you don't succeed. I keep having the feeling that I'm really back on track.
Rolling with it.
Still handling the neverending repercussions of the recent past, but the key word is "handling" them - not stuffing them down with food. Am practicing some targeted PTSD coping skills and am hoping to be able to put them in place in the moment one of these days. In the meantime, I'm not giving up one more inch of my life to the past. I'm drawing the line in the sand.
The hardest thing for me is to learn to live with the intensely unpleasant physical sensations of emotional pain and let them run their course and dissapate- rather than run to one of a cadre of addictive, destructive behaviors to get free of them via blocking all my feelings.
I feel like I am getting to the root of some of my eating disorder issues at last. Feelings, after all, are transitory and come and go in waves...good, bad, and ugly. There, and then gone... if you can sit it out, and let it go. On the other hand, Poundage just hangs on and on and kills my spirit and even hurts me physically as well.
What the Poundage represents- which for me means living in hiding and in fear of so many things - is the far more insidious enemy.
My weight loss journey keeps going places I never ever expected; but, this girl is in it for the long haul.
Hope my fitness pals all have a great keto day!
We are so worth it.4 -
The craziest thing ever happened! I've been feeling so discouraged about being so diligent with Keto and still having digestive issues and constant swollen fingers.
I had a weak moment yesterday and fed my emotions an entire family size bag of smart food, a chocolate bar, a nectarine and half an apple. I woke up this morning for the first time in weeks without swollen fingers!!!
What could this possibly mean?!?0 -
Christie! Doesn't it make you crazy? Just when you think you've got it down...
There must be an evil clown in charge of metabolisms! Have no idea what it could mean dietwise...I defer to the experts on site.
For me today, the high rolling continues. Still doing good, holding on to plan as best I can, and weight is coming off.
The weekend and all next week actually, will be a big test of my resolve. Tonight is dance night. Used to be something I looked forward to all week long. Now,
I'm steeling myself in terms of food-psych thinking and am also preparing for what seems to be inevitable run-ins with that person whom I wish not to see. It still affects me badly for days, I'm just putting up the force field now so it doesn't take me by surprise tonight, ie, trigger my food stuffing response. Man, I keep going out of my way to avoid this dude. It's horrible, but I'm not giving up any more of my friendships and social events over it. That's final.
I'm about 1 pound to my halfway mark for the summer. I picked a number to shoot for, which would be the top end of the range of 5 pounds or so that I plan to call my maintanence weight.
I feel like I'm ahead of schedule at this point in my summer challenge, so I may eventually shoot for the low end if I still have time. That will not be an actual goal at this time! I notice that I always change the finish line so that means I never get the satisfaction of getting there. So that is an unofficial bonus only; if I make it to the low end... but, it is not part of this goal challenge! The goal remains the same.
Onward and Downward!
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It could be a number of things... @4031isaiah
I can't remember...Do you have thyroid issues? Because that's an indicator of low thyroid function -- and dropping to keto levels can reduce insulin to the point it reduces thyroid function...(most thyroid folks have to be just above keto levels for whole health)...
That would be my first guess. I don't want to just leap out there with 100 other ideas...1 -
No. I don't actually have any medically diagnosed conditions. I've been tested for everything under the sun and the only thing I've ever really been told is IBS, which essentially means nothing.
It means that we can all agree that my digestive system is unhappy about something but what that something is remains a mystery. Which is why I'm on this board hoping to figure it out on y own.0 -
So, I think I figured it out. I don't think I feel better today because I ate popcorn and a chocolate bar. I think it's not what I did eat but what I didn't... meat!
I've always known that dairy and legumes don't really agree with my digestive system and I was never really much of a meat eater but since going Keto, I've been eating mostly meat and veggies with some eggs, nuts and fruit. Yesterday, I skipped the meat.
The one thing legumes and dairy have in common with meat is protein. I wonder if my body just doesn't do well processing it. It makes me want to see what would happen if I tried Keto meat-free... or if that would even be possible...0 -
4031isaiah wrote: »So, I think I figured it out. I don't think I feel better today because I ate popcorn and a chocolate bar. I think it's not what I did eat but what I didn't... meat!
I've always known that dairy and legumes don't really agree with my digestive system and I was never really much of a meat eater but since going Keto, I've been eating mostly meat and veggies with some eggs, nuts and fruit. Yesterday, I skipped the meat.
The one thing legumes and dairy have in common with meat is protein. I wonder if my body just doesn't do well processing it. It makes me want to see what would happen if I tried Keto meat-free... or if that would even be possible...
Can you do eggs? There is an egg fast that is Keto.0 -
Weight has been stable for about a week now, kinda depressing, but will pass I guess.
Went out to the summerhouse for a week now, without the scale. Gonna be hell not to weigh in!
And guessing the eating is gonna be more lax.
Considering just making it a goal not to go over 80kg this summer. Got another wedding coming up, and want to be able to enjoy late summer nights. Trying to find excuses to go grab a beer. Hehe0 -
1thankful_momma wrote: »4031isaiah wrote: »So, I think I figured it out. I don't think I feel better today because I ate popcorn and a chocolate bar. I think it's not what I did eat but what I didn't... meat!
I've always known that dairy and legumes don't really agree with my digestive system and I was never really much of a meat eater but since going Keto, I've been eating mostly meat and veggies with some eggs, nuts and fruit. Yesterday, I skipped the meat.
The one thing legumes and dairy have in common with meat is protein. I wonder if my body just doesn't do well processing it. It makes me want to see what would happen if I tried Keto meat-free... or if that would even be possible...
Can you do eggs? There is an egg fast that is Keto.
Yes I can do eggs. It's funny you should mention the egg fast because I plan to start it tomorrow but only for three days. I still need a long-term plan.0 -
Wow. One night of revelry and I'm up five pounds. Had 3 keto friendly drinks. Jeez Louise. I know its water weight cuz I've been eatig like a bird. Wonder how long it will take to flush out. And hopefully take an extra pound or two with it!1
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Do you weigh every day elize? If so, it might save your sanity to only weigh weekly!
I always hold water after having alcohol, even if I've had a great week totally on plan. It does even back out - it's just water! My theory is, that if I weigh in on Friday mornings I can have some dry wine on Saturday night and be leveled out by next weigh in 0 -
I hear that, River Goddess, but in my world a few days of not weighing can mean serious carb creep. Dealing with the ups and downs isn't always easy, but over time I learn so much about my body's responses and patterns that it has become less stressful overall.
Still, 5 pounds overnight was not called for!!!! Lol. I'm trying to take it in stride.0 -
4031isaiah wrote: »1thankful_momma wrote: »4031isaiah wrote: »So, I think I figured it out. I don't think I feel better today because I ate popcorn and a chocolate bar. I think it's not what I did eat but what I didn't... meat!
I've always known that dairy and legumes don't really agree with my digestive system and I was never really much of a meat eater but since going Keto, I've been eating mostly meat and veggies with some eggs, nuts and fruit. Yesterday, I skipped the meat.
The one thing legumes and dairy have in common with meat is protein. I wonder if my body just doesn't do well processing it. It makes me want to see what would happen if I tried Keto meat-free... or if that would even be possible...
Can you do eggs? There is an egg fast that is Keto.
Yes I can do eggs. It's funny you should mention the egg fast because I plan to start it tomorrow but only for three days. I still need a long-term plan.
@4031isaiah - there are specific enzymes that aid in digestions of proteins. I wanna say it is Protease. Pretty sure Amylase is for carbs and Lipase is for fats.... If you have any sort of compromised stomach acid component (which can cause/trigger/aggravate/etc. whatever is going on with your "IBS." Many types of digestive disorders have common or related causes - but surface in different ways in different people.
If you are still eating a decent amount of veg, it's possible that your veg is using up the available stomach acid before the protein is digested ... (my understanding is that it goes in order of priority - alcohol, carbs, proteins, then fats...) in most people... Veg causes problems in some folks. @Sunny_Bunny_ found that her IBS/IBD symptoms resolved almost completely when she went full carnivore and dropped nearly all fiber sources, when on a traditional diet, fiber was the only thing that kept her functional.
Legumes have their own set of digestive drama, not the least of which is the self-protective ... anti-something (sorry can't recall the term) that basically protects them from being eaten in the wild. I would personally sample sprouted legumes (you can google for how to do this yourself or buy them some places)...because that helps process that ... protective measure out...
And yes, you can absolutely do keto without meat... Or even pescetarian (allowing fish, eggs, etc.)... There are some who even manage it on vegan, not just vegetarian! Also, dairy may just be the way that the protein issue surfaces, too. That's why a lot of programs have an elimination diet at first, then slowly adding back one food type at a time to identify the problem food... It may be dairy that throws the flag on the play but something else in your diet that sets the issue up, and if that item was removed, dairy might not be a problem for you, ongoing...
I'm glad to see you finding some commonalities, though...makes it easier to find the answers long term!0 -
Well I am back at it today, ground zero so to speak. Find myself easily distracted by life events and need to find foods that can keep me on track easily. Any suggestions for quick snacks and meals? Already feeling in a bit of a rut with cheese, a handful of walnuts or almonds, and pepperoni and bacon. I am using Atkins frozen meals (still some are high in carbs) for lunch at work when I don't have leftovers. But I need to get in a better habit of meal planning. I really like the site www.plantoeat.com to keep me organized but would love any other tips to staying with keto!0
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Hardboiled eggs are a staple for me, pork rinds with dip or guacamole, sardines, smoked canned oysters. Salads are good. There are lots of low carb recipes for entrees. I really like crack slaw and I just made a low-carb version of shepherds pie that was very good. I love mashed cauliflower instead of mashed potatoes and many SAD eaters have commented on how good it was also.
Since going low-carb, I've been missing one of my summer treats, a beefsteak tomato sandwich, I've found two recipes for bread that I've heard are very good, Soul Bread and Cloud Bread. I'm looking forward to trying them with some fresh beefsteak tomatoes.
Basically, there are recipe after recipe of excellent replacements for almost any carb laden food. Look on it as a voyage of discovery.
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KnitOrMiss wrote: »4031isaiah wrote: »1thankful_momma wrote: »4031isaiah wrote: »So, I think I figured it out. I don't think I feel better today because I ate popcorn and a chocolate bar. I think it's not what I did eat but what I didn't... meat!
I've always known that dairy and legumes don't really agree with my digestive system and I was never really much of a meat eater but since going Keto, I've been eating mostly meat and veggies with some eggs, nuts and fruit. Yesterday, I skipped the meat.
The one thing legumes and dairy have in common with meat is protein. I wonder if my body just doesn't do well processing it. It makes me want to see what would happen if I tried Keto meat-free... or if that would even be possible...
Can you do eggs? There is an egg fast that is Keto.
Yes I can do eggs. It's funny you should mention the egg fast because I plan to start it tomorrow but only for three days. I still need a long-term plan.
@4031isaiah - there are specific enzymes that aid in digestions of proteins. I wanna say it is Protease. Pretty sure Amylase is for carbs and Lipase is for fats.... If you have any sort of compromised stomach acid component (which can cause/trigger/aggravate/etc. whatever is going on with your "IBS." Many types of digestive disorders have common or related causes - but surface in different ways in different people.
If you are still eating a decent amount of veg, it's possible that your veg is using up the available stomach acid before the protein is digested ... (my understanding is that it goes in order of priority - alcohol, carbs, proteins, then fats...) in most people... Veg causes problems in some folks. @Sunny_Bunny_ found that her IBS/IBD symptoms resolved almost completely when she went full carnivore and dropped nearly all fiber sources, when on a traditional diet, fiber was the only thing that kept her functional.
Legumes have their own set of digestive drama, not the least of which is the self-protective ... anti-something (sorry can't recall the term) that basically protects them from being eaten in the wild. I would personally sample sprouted legumes (you can google for how to do this yourself or buy them some places)...because that helps process that ... protective measure out...
And yes, you can absolutely do keto without meat... Or even pescetarian (allowing fish, eggs, etc.)... There are some who even manage it on vegan, not just vegetarian! Also, dairy may just be the way that the protein issue surfaces, too. That's why a lot of programs have an elimination diet at first, then slowly adding back one food type at a time to identify the problem food... It may be dairy that throws the flag on the play but something else in your diet that sets the issue up, and if that item was removed, dairy might not be a problem for you, ongoing...
I'm glad to see you finding some commonalities, though...makes it easier to find the answers long term!
@KnitOrMiss thanks for your posts. They are always so helpful! I've been doing a bit of research and I don't know which way to go. Do I totally eliminate meat and find protein alternatives or do I totally eliminate veggies and hope its absence fixes the protein issue?
As for fibre or supplements, I can't do it at all. I would be folded over in pain for days if I did. I take magnesium citrate daily for regularity. NOTHING happens if I don't take it.
I've been struggling the last few days to get back on the wagon. I had a poor me moment on Friday and dove face first into a giant bag of smart food and have been giving in to non-Keto carbs here and there since.
I made some fat bombs tonight for the first time in a very long time. My hope is that having these on hand will satisfy any cravings until I get back into ketosis. I can't let discouragement send me spiralling back into old habits and undo any progress I've made.
I need to re-focus and could use the support of my friends here.1 -
I had a rough couple keto days as well, Christie. Lets get er done tomorrow. I'll try to check in after my book club around 10 pm or else Wed am. Good luck! Keto strong!3
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Hardboiled eggs are a staple for me, pork rinds with dip or guacamole, sardines, smoked canned oysters. Salads are good. There are lots of low carb recipes for entrees. I really like crack slaw and I just made a low-carb version of shepherds pie that was very good. I love mashed cauliflower instead of mashed potatoes and many SAD eaters have commented on how good it was also.
Since going low-carb, I've been missing one of my summer treats, a beefsteak tomato sandwich, I've found two recipes for bread that I've heard are very good, Soul Bread and Cloud Bread. I'm looking forward to trying them with some fresh beefsteak tomatoes.
Basically, there are recipe after recipe of excellent replacements for almost any carb laden food. Look on it as a voyage of discovery.
Pork rinds and guacamole? I love guacamole but have been resisting the urge to make Keto tortillas because I know I'd still eat too many and still have to deal with carbs but pork rinds sound like decent option. I think I'll try some.1 -
I had a rough couple keto days as well, Christie. Lets get er done tomorrow. I'll try to check in after my book club around 10 pm or else Wed am. Good luck! Keto strong!
Thanks! I know many people have said that you don't need to exercise on Keto to lose weight but I think I may have to. I signed up for an aqua spinning class starting July 3. I need to get focused and get this weight off.2 -
4031isaiah wrote: »KnitOrMiss wrote: »4031isaiah wrote: »1thankful_momma wrote: »4031isaiah wrote: »So, I think I figured it out. I don't think I feel better today because I ate popcorn and a chocolate bar. I think it's not what I did eat but what I didn't... meat!
I've always known that dairy and legumes don't really agree with my digestive system and I was never really much of a meat eater but since going Keto, I've been eating mostly meat and veggies with some eggs, nuts and fruit. Yesterday, I skipped the meat.
The one thing legumes and dairy have in common with meat is protein. I wonder if my body just doesn't do well processing it. It makes me want to see what would happen if I tried Keto meat-free... or if that would even be possible...
Can you do eggs? There is an egg fast that is Keto.
Yes I can do eggs. It's funny you should mention the egg fast because I plan to start it tomorrow but only for three days. I still need a long-term plan.
@4031isaiah - there are specific enzymes that aid in digestions of proteins. I wanna say it is Protease. Pretty sure Amylase is for carbs and Lipase is for fats.... If you have any sort of compromised stomach acid component (which can cause/trigger/aggravate/etc. whatever is going on with your "IBS." Many types of digestive disorders have common or related causes - but surface in different ways in different people.
If you are still eating a decent amount of veg, it's possible that your veg is using up the available stomach acid before the protein is digested ... (my understanding is that it goes in order of priority - alcohol, carbs, proteins, then fats...) in most people... Veg causes problems in some folks. @Sunny_Bunny_ found that her IBS/IBD symptoms resolved almost completely when she went full carnivore and dropped nearly all fiber sources, when on a traditional diet, fiber was the only thing that kept her functional.
Legumes have their own set of digestive drama, not the least of which is the self-protective ... anti-something (sorry can't recall the term) that basically protects them from being eaten in the wild. I would personally sample sprouted legumes (you can google for how to do this yourself or buy them some places)...because that helps process that ... protective measure out...
And yes, you can absolutely do keto without meat... Or even pescetarian (allowing fish, eggs, etc.)... There are some who even manage it on vegan, not just vegetarian! Also, dairy may just be the way that the protein issue surfaces, too. That's why a lot of programs have an elimination diet at first, then slowly adding back one food type at a time to identify the problem food... It may be dairy that throws the flag on the play but something else in your diet that sets the issue up, and if that item was removed, dairy might not be a problem for you, ongoing...
I'm glad to see you finding some commonalities, though...makes it easier to find the answers long term!
@KnitOrMiss thanks for your posts. They are always so helpful! I've been doing a bit of research and I don't know which way to go. Do I totally eliminate meat and find protein alternatives or do I totally eliminate veggies and hope its absence fixes the protein issue?
As for fibre or supplements, I can't do it at all. I would be folded over in pain for days if I did. I take magnesium citrate daily for regularity. NOTHING happens if I don't take it.
I've been struggling the last few days to get back on the wagon. I had a poor me moment on Friday and dove face first into a giant bag of smart food and have been giving in to non-Keto carbs here and there since.
I made some fat bombs tonight for the first time in a very long time. My hope is that having these on hand will satisfy any cravings until I get back into ketosis. I can't let discouragement send me spiralling back into old habits and undo any progress I've made.
I need to re-focus and could use the support of my friends here.
I have to say, you are sounding a lot like me before I went zero carb.
I used to need high doses of magnesium to go and I always blamed protein for my troubles.
I decided to try a monthly challenge eating carnivore just for the heck of it and realized that all of my troubles were actually the vegetables.
I had to cut waaaay back on my magnesium because it was making me go too much. I actually only take a small dose a few days a week now. But it has nothing to do with bathroom issues. It's just because I believe in its benefits.
I'm back to normal, no issue, no pain, no bloating almost daily regularity. Many zero carb people don't go more than once a week though. As long as your gut feels good and going causes no discomfort, not going often is perfectly healthy too.
Honestly, I'd try ZC before resorting to plant based proteins which are not as bioavailable. I personally don't believe it's as healthy as animal based protein.1 -
Hi - I'm new to keto. Does anyone have suggestions on how they track? I am trying to figure out if I should be tracking calories, macros by mgs or percentages? Example: today I'm at 14% carbs (28gms) 44% fat and 42% protein and am not hungry and don't want to eat any more. Am I doing this wrong? *posted this in another forum but this one seems to have more activity and persons with an understanding of how things work0
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@PatriciaJ279 - I think most of us agree here - carbs are set as a hard limit (meaning don't increase them with extra exercise calories earned, etc.), protein is a range/minimum for body health - more is needed with activity. Fat fills in to satiety ONLY. You don't need to eat a lot extra if you're not hungry. Your body will burn the fat from your body naturally to fill the gap...
But don't try to force this by eating less calories than you legitimately need. Your body is too smart for that. LOL It will know, and it will slow your metabolism from being the fat burning machine it is now!
The lowered hunger levels can be pretty normal on keto, off and on, particularly in the beginning. That being said, calculating out your current calorie levels form what you mentioned above, 800 calories is pretty low, but as long as you truly aren't hungry and you don't suffer any major side effects, eating near that level off and on for a few weeks while focusing on whole foods that are nutrient dense, you're probably okay.
But unless you are 4'10" tall and 100 pounds (or something similar), long term you will absolutely need more than 800 calories a day, unless you are under doctor care to maintain that low calorie goal. Enjoy the reduced hunger while you can, but do not hesitate to eat more when you are hungry. Your body knows what it needs - and your weight loss processes and your health gains processes will be more efficient when you are eating what your body needs and how much! Sincerely, the metabolism will adjust (huge slowdown!) if you ignore your body's hunger signals...so eat to satiety or a reasonable calorie goal if you feel your hunger is way too low...and just keep on top of your body's signals. Nutrient deficiencies will announce themselves, etc. Good luck!1
This discussion has been closed.