New to Ketogenic Diet! Please share your tips, advices and experiences with me!

anacrisg

Hello everyone! // Bonjour à tous! // Hola a todos!

This is my first day doing the ketogenic diet. I'm very scared and anxious to see results!
I think it's going to be hard because I really really love carbs and I've been reading labels lately and can't believe how much sugar is in the food I eat!
I'm 30, I work out at least 4 times/week doing HIIT and I would love to lose 9 lbs of fat
I'm also starting it in that time of the month when women have all those sweet cravings! So...
Wish me luck!! // Souhaite moi bonne chance !! // Deséenme suerte!!

MrsSpitser

Day One back on keto for me too. But I have quite a bit more to lose! Best of luck to you!

fitzmichel

First day myself.

LiftingRiot

Fair warning. I decided to eat ice cream (cheat) this past week after being strict on the diet for about a month. I am craving sweets again like a crack head. So if you do cheat, you may get some bad cravings.

anacrisg

Thank you for the tip @LiftingRiot ! Yeah, I actually read that even Diet Coke can rise your insulin levels ! I'll try to be strong and careful!

Zengrizzly

Induction flu is not a myth. You'll feel progressively worse for four days. it goes away and the wake gives you a clarity that you will be amazed at. Your hunger will die down. But you WILL have an appetite for the first week or two. The best way to determine if it's hunger or appetite is to have meat or cheese around. If you're hungry, eat the meat and cheese. If you get nauseous thinking about eating that, you're not hungry. You're body is trying to trick your brain into eating sugar. This diet is hands down the best one I've ever found. If you need ANY help, want to complain, ask questions, or just commiserate, I'm here.

Another note. Don't trick your brain into thinking it's "cheating" or a "free day". Sugar is a poison. That's not a metaphor. It's very bad for us. Once you've been on this strict for a week, you'll begin to see it. A ritz cracker starts smelling like a ritz cookie. You'll realize how much your body has been reprogrammed. And food tastes AMAZING once you start to eat like we should have the whole time.

Oh, set your goals to 5% carbs, 65% fats and 30% proteins. That's what you want to follow. Concentrate on keeping your carbs under 20 mg. STRICTLY for the first two weeks. You may want to go buy some ketosis sticks to find out when you're in it.

This is my third and last incarnation of this diet. It has now become the way I will eat the rest of my life. I'm in day four of this and sitting at 95% ketosis. I've lost 16 lbs in four days.

You CAN do this.

DietPrada

4 years for me. I strongly suggest you join this group, you'll never look back. http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group

nvmomketo

Zengrizzly wrote: »

Induction flu is not a myth. You'll feel progressively worse for four days. it goes away and the wake gives you a clarity that you will be amazed at. Your hunger will die down. But you WILL have an appetite for the first week or two. The best way to determine if it's hunger or appetite is to have meat or cheese around. If you're hungry, eat the meat and cheese. If you get nauseous thinking about eating that, you're not hungry. You're body is trying to trick your brain into eating sugar. This diet is hands down the best one I've ever found. If you need ANY help, want to complain, ask questions, or just commiserate, I'm here.

Another note. Don't trick your brain into thinking it's "cheating" or a "free day". Sugar is a poison. That's not a metaphor. It's very bad for us. Once you've been on this strict for a week, you'll begin to see it. A ritz cracker starts smelling like a ritz cookie. You'll realize how much your body has been reprogrammed. And food tastes AMAZING once you start to eat like we should have the whole time.

Oh, set your goals to 5% carbs, 65% fats and 30% proteins. That's what you want to follow. Concentrate on keeping your carbs under 20 mg. STRICTLY for the first two weeks. You may want to go buy some ketosis sticks to find out when you're in it.

This is my third and last incarnation of this diet. It has now become the way I will eat the rest of my life. I'm in day four of this and sitting at 95% ketosis. I've lost 16 lbs in four days.

You CAN do this.

The bolded is mainly an electrolyte imbalance. When you cut carbs, insulin goes down and that results in less water and sodium retention. Most need to increase sodium to at least 3000-5000mg per day. If your sodium is low you'll experience headaches, fatigue, brain fog, BM issues, nausea, muscle aches and eventually cramps. By time you hit cramps, your potassium and magnesium are getting low to (they fill in for low sodium).

You'll need about 2 teaspoons of salt per day. Approximately.

Good luck and congrats so far.

anacrisg

Wow!! Thank you sooo much @Zengrizzly !! The info you're sharing is great!! And thanks for your support, I'll be here too Yeah, I heard about the flu haha it's going to be interesting, I won't cheat! I promise!!

@EbonyDahlia 4 years of awesomeness! Congrats!! I will join the group, thanks a lot!!

lchinda

Im new too! I need some help with recipes and all

anacrisg

lchinda wrote: »

Im new too! I need some help with recipes and all

Awesome!!! I've been eating eggs and bacon, roasted chicken, spinach salad with avocado and olive oil... Everything is so delicious! But I felt weird last night, I think I have to take more sodium, iron and potassium... Right now I'm drinking beef broth! LOL!

Day 2 for me, so far so good! Good luck!!!!

Zengrizzly

lchinda wrote: »

Im new too! I need some help with recipes and all

I'll help in any way I can. I'm pretty good at mimicking comfort food . . . depending. lol

Zengrizzly

anacrisg wrote: »

lchinda wrote: »

Im new too! I need some help with recipes and all

Awesome!!! I've been eating eggs and bacon, roasted chicken, spinach salad with avocado and olive oil... Everything is so delicious! But I felt weird last night, I think I have to take more sodium, iron and potassium... Right now I'm drinking beef broth! LOL!

Day 2 for me, so far so good! Good luck!!!!

That's all perfect! Make sure you're taking a multivitamin and yes, increase water and salt.

anacrisg

Zengrizzly wrote: »

anacrisg wrote: »

lchinda wrote: »

Im new too! I need some help with recipes and all

Awesome!!! I've been eating eggs and bacon, roasted chicken, spinach salad with avocado and olive oil... Everything is so delicious! But I felt weird last night, I think I have to take more sodium, iron and potassium... Right now I'm drinking beef broth! LOL!

Day 2 for me, so far so good! Good luck!!!!

That's all perfect! Make sure you're taking a multivitamin and yes, increase water and salt.

LOL! Yeah, I prepared a "beef broth tea" and I'm taking magnesium + calcium + vitamin d ! Thanks!

roz_of_2_boys

I'm getting started on this tomorrow. How has everyone done so far this week? I'd love to hear how everyone feels one week in.

anacrisg

roz_of_2_boys wrote: »

I'm getting started on this tomorrow. How has everyone done so far this week? I'd love to hear how everyone feels one week in.

Hello!! I completed my first week ever today! I set my calorie goal around 1,400, but almost everyday I went over 300 cals. I didn't go to the gym the whole week but I kept myself a little active. I felt weird the first days, low in energy but my IBS problems disappeared!! My digestion is great. Today I woke up full of energy! The changes in my body have been amazing, especially around my belly! I've lost 2 kgs so far! I love keto!!!!

xProfLupin

I love Keto! I am pcos afflicted with carb obsession and it's so easy to follow this diet since I'm only watching the carbs/sugar. I lost 17 pounds the first few weeks and I eat a lot on it.

Pork rinds are my best friend for breading chicken.. So is coconut flour ("high"in carbs but the fiber makes it low in net carbs). If you like Asian takeout, look up Keto Kung pao chicken.. Delicious!

If you like pizza, lookup fathead pizza recipe. It's pretty close to pizza and I believe it's pretty low in net carbs.

If you crave ice cream and can have self-restraint, halo top isn't Keto but it's pretty low in carbs and very tasty.

But if you need a little sugar, buy a can of whip cream.. 1 carb for 1 tbsp so I spray a bit in my mouth for 2-3 carbs.. Helps diminish the sweet carvings

Fav comfort food? Ghee/butter melted.. Crushed pork rinds.. Dip chicken in butter then pork rinds then bake in the oven. It tastes so sinful but only, like, 1 carb I believe.

I don't count calories at all anymore on this diet (however I don't go overboard). My energy turns on once I'm in ketosis and my mood is bright/cheerful.. Love people seeing my many foods I eat and wonder how I'm losing weight

xProfLupin

Also wanted to mention that diet drinks can be had but it all depends on the person. I don't crave sweets when I drink it but it makes my other friend crave candy like crazy. This also goes towards any type of sugar free stuff.

I forgot the last thing.. At Kroger, they have low carb yogurt called Carbmaster. It's 5g carbs (0 fiber, 5 sugar) and it's pretty tasty for low carb yogurt. It might be a good dessert if you need something

ElyseLyn

How do you all track your carbs? I'm new to this. Just log it on fitness pal? Do you guys recommend the keto strips? What happens when you have a off day and slip? Hard to get back
Into it?

anacrisg

How do you all track your carbs?
You log everything you eat on MFP, of course you have to read the labels of everything. The fiber doesn't count for you, so for example if a label says " Carbohydrates: 10 grams" and then you read "Fiber: 3 grams" "Sugars: 7 grams", your total carbs for that are 7 grams. BUT some labels say something like "Total Carbs: 10 from which Fiber: 2 g and Sugars 2 g" Your total carbs are 10 - 2 (the fiber) = 8 grams.
To be in ketosis people recommend to consume less than 50g of total carbs (no fiber) during the day. I try to do under 20 grams, some people do 30... It really depends on your body.

Do you guys recommend the keto strips?
Yes I do, It's a good way to check if your body is getting energy from ketones, the urine sticks are not as accurate but you can get an idea if you are in deep ketosis, nutritional ketosis or not in ketosis at all. You have to do it often to have a better idea, it depends if you drink a lot of water or if you're dehydrated too...


What happens when you have a off day and slip?
Some people do cyclical ketosis which works out for them, but to get the real benefits of ketosis you have to make it a lifestyle. If you slip... Eat chips or cakes or a lot of fruit, your body will take the carbs as a primary source of energy again and you'll have to go to the process of "re-configuring" your body again. It usually takes 4 to 6 weeks.
Again, everybody's body is different so it could take more time or less time...

BedsideTableKangaroo

anacrisg wrote: »

How do you all track your carbs?
You log everything you eat on MFP, of course you have to read the labels of everything. The fiber doesn't count for you, so for example if a label says " Carbohydrates: 10 grams" and then you read "Fiber: 3 grams" "Sugars: 7 grams", your total carbs for that are 7 grams. BUT some labels say something like "Total Carbs: 10 from which Fiber: 2 g and Sugars 2 g" Your total carbs are 10 - 2 (the fiber) = 8 grams.
To be in ketosis people recommend to consume less than 50g of total carbs (no fiber) during the day. I try to do under 20 grams, some people do 30... It really depends on your body.

Do you guys recommend the keto strips?
Yes I do, It's a good way to check if your body is getting energy from ketones, the urine sticks are not as accurate but you can get an idea if you are in deep ketosis, nutritional ketosis or not in ketosis at all. You have to do it often to have a better idea, it depends if you drink a lot of water or if you're dehydrated too...


What happens when you have a off day and slip?
Some people do cyclical ketosis which works out for them, but to get the real benefits of ketosis you have to make it a lifestyle. If you slip... Eat chips or cakes or a lot of fruit, your body will take the carbs as a primary source of energy again and you'll have to go to the process of "re-configuring" your body again. It usually takes 4 to 6 weeks.
Again, everybody's body is different so it could take more time or less time...

just curious - how did your month of keto go? i surprisingly didn't have too bad a time with the "flu". i was uncomfortable for a handful of days if that; upping my sodium with bouillon seemed to fix it.

anacrisg

BedsideTableKangaroo wrote: »

anacrisg wrote: »

How do you all track your carbs?
You log everything you eat on MFP, of course you have to read the labels of everything. The fiber doesn't count for you, so for example if a label says " Carbohydrates: 10 grams" and then you read "Fiber: 3 grams" "Sugars: 7 grams", your total carbs for that are 7 grams. BUT some labels say something like "Total Carbs: 10 from which Fiber: 2 g and Sugars 2 g" Your total carbs are 10 - 2 (the fiber) = 8 grams.
To be in ketosis people recommend to consume less than 50g of total carbs (no fiber) during the day. I try to do under 20 grams, some people do 30... It really depends on your body.

Do you guys recommend the keto strips?
Yes I do, It's a good way to check if your body is getting energy from ketones, the urine sticks are not as accurate but you can get an idea if you are in deep ketosis, nutritional ketosis or not in ketosis at all. You have to do it often to have a better idea, it depends if you drink a lot of water or if you're dehydrated too...


What happens when you have a off day and slip?
Some people do cyclical ketosis which works out for them, but to get the real benefits of ketosis you have to make it a lifestyle. If you slip... Eat chips or cakes or a lot of fruit, your body will take the carbs as a primary source of energy again and you'll have to go to the process of "re-configuring" your body again. It usually takes 4 to 6 weeks.
Again, everybody's body is different so it could take more time or less time...

just curious - how did your month of keto go? i surprisingly didn't have too bad a time with the "flu". i was uncomfortable for a handful of days if that; upping my sodium with bouillon seemed to fix it.

Keto is awesome!!!! I lost 10 pounds (I guess mostly water but still), I feel more energy and I can focus more on my tasks, I wake up with energy and it lasts through the day! When I go to the gym I feel great and I don't get tired and I come home after and I don't eat whatever I see, I don't binge eating anymore... My cravings are way less, seriously, for me seems too good to be true! People started telling me that I looked great! And yes!! Bouillon is the way to go! I take one cube every day!!

ms_smartypants

I am a keto'er who has lost 101 lbs. in a little over 2 years ....As for recipes my favorite websites are ruled.me wickedstuffed.com dietdoctor.com....and pinterest.com

I highly recommend the low carb group that has already been suggested...its an amazing group of people with lots of awesome info ..... I wish you nothing but the best