Anyone sticking to strict keto?
hmikkola92
Posts: 169 Member
I'm at 8 days on keto. I don't have absolutely any sugar or breads etc, obviously. But I don't allow myself nuts or any fruit either. I don't like them anyways, so I figure why bother. Oh and I allow myself one coffee with heavy cream and sweetener a day. I don't even drink my favourite thing anymore, diet coke. Anyone have any experience with sticking to this limited version of keto?
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My macros are 5/70/25 sorry if I'm not saying it right. And my calories are set to 1300 but I struggle to get past 10000
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Sounds like you're doing good. Some folks can stay in ketosis using artificial sweeteners. I think eating when you're hungry and not eating when you are full is a better way than sticking with a number.4
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Do you think its possible to stick to this long term or will I eventually cave and have to have low carb sweets and stuff?0
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I have been mostly Keto for 2.5 years by keeping carbs <50 grams daily and protein in the 75-90 range most days. About the only thing I really totally limit is any added sugar or any form of any grain.
My major goal is to keep lowering my C-Reactive Protein level with ZERO being my long term goal. Pain management, weight and a host of health issues are being addressed without thought or effort by my major goal.
@hmikkola92 best of success and welcome to MFP forums. Eating this way is nothing more than a decision backed up by intent like the other things in life that are important to a person.
We had a huge noon meal at church today. I ate well at 9 AM and did not dive for the food line like in the old days. I got me a bottle of water and visited with 3-4 visiting families as most were finishing a huge meal with major deserts. Afterwards I went to pick up the wife from work and had a side salad and coffee from McDonald's with a major handful of cashews about 3 PM which will be my last meal today. Breakfast often is 1200-1500 calories however. I still have some 3000+ calorie days on LCHF but try to keep them in the 2000-2500 days. Daily I work to increase my mitochondrial count to burn more of my higher LCHF calories.3 -
hmikkola92 wrote: »Do you think its possible to stick to this long term or will I eventually cave and have to have low carb sweets and stuff?
No, you won't be required to eat any stuff that's bad for you.
Basically, it's all in your head. Here's my approach, which is pretty common. YMMV....
I look at any sweet, starch, or junk food as poison that will eat a hole through your skull and give you perpetual diarrhea, hot flashes, and garlic breath with metallic overtones. Oh, and make you belch acid and sparks whenever you try to talk.
Is that helpful?
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hmikkola92 wrote: »Do you think its possible to stick to this long term or will I eventually cave and have to have low carb sweets and stuff?
No, you won't be required to eat any stuff that's bad for you.
Basically, it's all in your head. Here's my approach, which is pretty common. YMMV....
I look at any sweet, starch, or junk food as poison that will eat a hole through your skull and give you perpetual diarrhea, hot flashes, and garlic breath with metallic overtones. Oh, and make you belch acid and sparks whenever you try to talk.
Is that helpful?
WOW so complex. I just view myself in my coffin when looking at such foods.7 -
GaleHawkins wrote: »hmikkola92 wrote: »Do you think its possible to stick to this long term or will I eventually cave and have to have low carb sweets and stuff?
No, you won't be required to eat any stuff that's bad for you.
Basically, it's all in your head. Here's my approach, which is pretty common. YMMV....
I look at any sweet, starch, or junk food as poison that will eat a hole through your skull and give you perpetual diarrhea, hot flashes, and garlic breath with metallic overtones. Oh, and make you belch acid and sparks whenever you try to talk.
Is that helpful?
WOW so complex. I just view myself in my coffin when looking at such foods.
I guess corpses can resist the worries that plague us mortals.3 -
hmikkola92 wrote: »Do you think its possible to stick to this long term or will I eventually cave and have to have low carb sweets and stuff?
I think it is wise to avoid LCHF sweets for a while, especially if you are not good at moderating sweets. I avoided that stuff for at least 6 months while losing. Once I started with them I found I ate more, and I stopped losing, For me, sweets are a slippery slope.
That being said, if you have no problem with it, you can eat LCHF sweets. I made treats with stevia, including fat bombs. I will eat some xylitol chocolate chips with nuts. I drink diet pepsi, but I am cutting it back again to zero once I'm out. It drives my appetite up.
I'm almost 2 years into keto, with a few periods of just LCHF (over 30g of carbs for me). It is sustainable if you want it to be.... Mainly determined by how much of a benefit you get out of it.
If LCHF does not appeal, and it offers you no physical or mental benefits, nor extra weight lost, then those people won't stick with it. For me, I would lose a LOT if I went back to my older way of eating. Not worth it.4 -
I started eating LCHF treats fairly early (sugar-free Jello, sometimes "fat bombs," sugar-free syrup in my coffee, etc.) and for me it actually made it easier to stick to. But as you can see from PP's, YMMV, so experiment and see what works best for you!2
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Here is a good guide for new lchf people: https://www.dietdoctor.com/how-to-lose-weight
I gave up beer which is a form of grain and high in carbs. I'm basically Homer Simpson and Peter Griffen in one body. If I can do that, most people can give up sweets. haha3 -
Thanks guys. I have 100lbs to lose to be content. And then I could lose 40 more to be slim. I mostly just want it to be as quick as possible. I know it will slow down eventually, but i don't want to hinder my progress for a few bites of dark chocolate or fruit. I just sometimes drool a little when I think of sweets, my weakness5
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hmikkola92 wrote: »Thanks guys. I have 100lbs to lose to be content. And then I could lose 40 more to be slim. I mostly just want it to be as quick as possible. I know it will slow down eventually, but i don't want to hinder my progress for a few bites of dark chocolate or fruit. I just sometimes drool a little when I think of sweets, my weakness
Time and consistency are godlike allies.
As @GaleHawkins has said in a hundred memorable ways, they can help you improve your health in ways you never imagined, and the weight loss will be a bonus. But it's not productive to rush the process - succumbing to impatience and frustration and giving up is the last thing you want, and in 2-3 years' time, it won't matter how long it took.
Be patient yet persistent with yourself, and you'll be healthy and happiy in the long run!4 -
hmikkola92 wrote: »Do you think its possible to stick to this long term or will I eventually cave and have to have low carb sweets and stuff?
No, you won't be required to eat any stuff that's bad for you.
Basically, it's all in your head. Here's my approach, which is pretty common. YMMV....
I look at any sweet, starch, or junk food as poison that will eat a hole through your skull and give you perpetual diarrhea, hot flashes, and garlic breath with metallic overtones. Oh, and make you belch acid and sparks whenever you try to talk.
Is that helpful?
Ralf, I particularly enjoy the way you never use hyperbole to make a point.
I always keep an eye out for your posts as I love your very dry sense of humour and the way you wrap it around very useful information and advice.
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blissfulbabe wrote: »hmikkola92 wrote: »Do you think its possible to stick to this long term or will I eventually cave and have to have low carb sweets and stuff?
No, you won't be required to eat any stuff that's bad for you.
Basically, it's all in your head. Here's my approach, which is pretty common. YMMV....
I look at any sweet, starch, or junk food as poison that will eat a hole through your skull and give you perpetual diarrhea, hot flashes, and garlic breath with metallic overtones. Oh, and make you belch acid and sparks whenever you try to talk.
Is that helpful?
Ralf, I particularly enjoy the way you never use hyperbole to make a point.
I always keep an eye out for your posts as I love your very dry sense of humour and the way you wrap it around very useful information and advice.
You're too kind by a mile.
Frankly, when it comes to writing, economy is everything, and I'd rather eat an ounce of salt - no, an entire pound, with no fluids, than waste a word. I try to live by Mark Twain's command, "eschew surplusage." (But not very hard. 
) 3 -
I've been zero carb (or as close to 1% as possible...) since the turn of the year. Once I had my electrolyte levels sorted I haven't looked back... I feel fitter and stronger than I ever have and have felt or experienced no ill effects at all. I don't intend to remain zero carb when I go into maintenance, but I will certainly be following some sort of plan that is carb restrictive regardless of that. Well done on your efforts so far - you are using the best method for weight loss imho, especially if, like me, you had a lot to lose in the first place! My target was to lose 60lb in six months but I've already lost 47lb of those and am still going strong!5
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And can I also mention how important MFP has been in my efforts this time? As you will no doubt know already, people in general are EXTREMELY sceptical about LCHF/keto eating and the chances are that you will encounter people who will try and talk down your WOE or tell you that it is in some way 'wrong' or 'dangerous'. Don't listen to them - listen to the supportive and encouraging voices here. It does make a difference to know that there are plenty of people who are using the same methods as you with great success and the pats on the back and encouraging words are really helpful in keeping the motivation. As Gale said - any change in lifestyle is a decision backed up with intent - and if you intend to do this successfully, why not have some cheerleaders too?
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It's great if the fat (and water) just vanishes, but all you need to do is look around your supermarket to see that not everyone's the same.
Some people will feel better steadily losing 1/2 lb per week than 2+..4 -
hmikkola92 wrote: »Do you think its possible to stick to this long term or will I eventually cave and have to have low carb sweets and stuff?
I'm going on 2 years of less than 20g and a year of zero carb, which is actually truly about 5g because I do eat dairy and a rare dark chocolate square. But I also allow myself one day on the weekend to have some dry wine or other alcohol too. So, I'm honestly stretching the zero carb rules. A lot. But, as much as it sounds like an excuse, this is how it's sustainable for me.
I went into keto with a hard core sugar addiction. I started by using keto sweets and sugar free coffee syrups and realized that I was still feeding the sugar addiction by having those on a daily basis. Not so much the sweets, but I used that sweet coffee to satisfy it a lot. Then I used any special occasion, even stupid little ones, as an excuse to make a keto dessert. I found I would basically obsess over wanting to eat the dessert until it was gone! So I realized I had to stop all of it. That's the only way I can keep the cravings under control. Some people can use those things and have a small amount and not basically binge eat them, but I can't. I actually kill the sweet tooth the best by not feeding it. This just depends on you. Which one fits you best.
I will make a keto dessert for special occasions still, but now it's like birthday or Christmas. Much more rare.
You have to find your own threshold for what's sustainable long term. Just be honest with yourself about your limitations and any excuses you might be making to yourself. Once you're at a point where you feel in control, it's easier to feel less restricted. There was a great motivational video shared on another post. It basically discusses not forbidding yourself certain things but choosing to just not have them. It makes more sense in the video. It's exactly how I had re-wired my thinking without really knowing that's what I did. It doesn't sound like you need to change your thinking at all, I just think the video is helpful anyway because looking forward, making your plan to just make the choices you want to make instead of viewing things as being off limits can really make difference.
@kpk54 it's the video you shared that I'm thinking of. I don't remember where you linked it.3 -
Thanks for all the support everyone. I don't own a scale but I use my mom's when I visit. If I owned one I feel like I would obsess over weight and if I gained at all I would give up. Also, I see people criticizing this diet for being unhealthy... How is it unhealthy to not eat sugar and bread? I don't understand their thinking. I have hashimoto's disease and I feel much more energized already than I have in 14 years, since I was diagnosed at 11 years old. I think this is the diet for me regardless of weight loss.1
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I have a big weakness with sweets. I used to have a large coffee from Tim Hortons with 2 cream and 2 sugar... Sometimes up to 3 times a day. I use sweetener now, and I'm weaning myself off coffee slowly. I can't stand it without sweetener so I will just stop. And I love kitkats! They're so small so you don't think anything of it but they're so bad! When I'm maintaining my weight I'm sure I can "cheat" here and there. But I plan to eat like this for the rest of my life.2
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If you're carb addicted (join the club!), it might be best to try to hit it head-on.
https://www.youtube.com/embed/8X8boLYmVo8?list=PL449805AB8C1964B81 -
I dont know if I'm in ketosis, I dont measure. However I keep carbs under 35g as a general rule. I have eaten this way for roughly 3 years with varying degrees of success.
First two runs at low carb I eventually went back to SAD eating. I had met my goals and figured I could "let up" or that I diserved to be "normal" again. Well I've never been normal so I don't know why I feel like I deserve normality in my way of eating!
Anyway, this time I've very consciously made sure I don't follow anyone elses program but mine. I do what works for me and my lifestyle and yes, occasionally I have a beer and a slice of pizza. But what's changed for me is instead of setting off a wave of uncontrolled carb eating I now know that food is always there, always available. I don't have to eat it all, cause I can choose to have another slice next week if I want.
So, the best advice I can give you is figure out what works for you and do that. Be honest with yourself about what foods you want and why you want them. And live daily. By that, I mean don't worry about what you'll eat tomorrow or what you ate yesterday, worry about what your eating right now.4 -
hmikkola92 wrote: »Thanks guys. I have 100lbs to lose to be content. And then I could lose 40 more to be slim. I mostly just want it to be as quick as possible. I know it will slow down eventually, but i don't want to hinder my progress for a few bites of dark chocolate or fruit. I just sometimes drool a little when I think of sweets, my weakness
Dark chocolate is actually LCHF friendly. Just make sure the % of caco (Chocolate) is as high as possible. I like dark chocolate in the 70-82% range myself, but there are those out there who love the 100% pure unsweetened baker's chocolate too. I would not be able to follow or stick with this way of eating (WOE) if I couldn't indulge my sweet tooth (seriously - just check out my food diary if you don't believe me because I have something sweet EVERY SINGLE DAY - usually several sweet things, lol)!! If you like sweets, I strongly suggest that you google LCHF or Ketogenic recipes for whatever sweet it is that you are craving and learn to make it at home. That's what I do. That way I kill two birds with one stone: (1) I kill the craving by allowing myself to safely indulge my sweet tooth; and (2) there's no guilt involved in eating the sweet treats because I've made them at home with healthy fats and healthy flours. I've always found the easiest way to kill a craving is to feed it.
It's okay to be strict with yourself especially at first. Personally, I have noting against doing Keto this way but after reading your above comment, my brain said, "Why suffer like that when you can have your cake and eat it too?" I was in a similar boat. When I started this WOE, I weighed roughly 300 pounds. Now I weigh roughly 132-133 (successfully eliminated 167 pounds) and I allowed myself to eat LCHF treats and the occasional small servings of fruit (usually berries) during my weight-loss. Full story is posted on my profile. Anyway, most of here already know that there is no "one right way" of doing Keto. Find something that works for you and stick to with it. Best of luck to you.3 -
hmikkola92 wrote: »Thanks for all the support everyone. I don't own a scale but I use my mom's when I visit. If I owned one I feel like I would obsess over weight and if I gained at all I would give up. Also, I see people criticizing this diet for being unhealthy... How is it unhealthy to not eat sugar and bread? I don't understand their thinking. I have hashimoto's disease and I feel much more energized already than I have in 14 years, since I was diagnosed at 11 years old. I think this is the diet for me regardless of weight loss.
Food scales (not the kind of scale that you step on to "weigh" yourself) are you friend. You really should invest in a FOOD scale; however, I understand your point. It's just waaaaay too easy to eat more than you think you're eating if you aren't weighing YOUR FOOD by ounces and/or grams. There are several YouTube videos that show how there can be quite a significant difference even between two measuring cups of the same size albeit different brands.
The majority of the general population do not understand the science and mechanics of how and why Keto works and they usually don't really want to know because they are generally too lazy to do their own research /homework. They've been brainwashed and believe everything the government, the American Diabetic Association, the American Heart Association, the FDA, Big Medicine, Big Pharma and Big food companies tell them with respect to "health and nutrition." They've become SHEEPLE (people who are sheep who just follow the person in front of them without any idea or reason why they are following said person). We are so glad you are not a SHEEPLE!!3 -
hmikkola92 wrote: »Thanks guys. I have 100lbs to lose to be content. And then I could lose 40 more to be slim. I mostly just want it to be as quick as possible. I know it will slow down eventually, but i don't want to hinder my progress for a few bites of dark chocolate or fruit. I just sometimes drool a little when I think of sweets, my weakness
Dark chocolate is actually LCHF friendly. Just make sure the % of caco (Chocolate) is as high as possible. I like dark chocolate in the 70-82% range myself, but there are those out there who love the 100% pure unsweetened baker's chocolate too. I would not be able to follow or stick with this way of eating (WOE) if I couldn't indulge my sweet tooth (seriously - just check out my food diary if you don't believe me because I have something sweet EVERY SINGLE DAY - usually several sweet things, lol)!! If you like sweets, I strongly suggest that you google LCHF or Ketogenic recipes for whatever sweet it is that you are craving and learn to make it at home. That's what I do. That way I kill two birds with one stone: (1) I kill the craving by allowing myself to safely indulge my sweet tooth; and (2) there's no guilt involved in eating the sweet treats because I've made them at home with healthy fats and healthy flours. I've always found the easiest way to kill a craving is to feed it.
It's okay to be strict with yourself especially at first. Personally, I have noting against doing Keto this way but after reading your above comment, my brain said, "Why suffer like that when you can have your cake and eat it too?" I was in a similar boat. When I started this WOE, I weighed roughly 300 pounds. Now I weigh roughly 132-133 (successfully eliminated 167 pounds) and I allowed myself to eat LCHF treats and the occasional small servings of fruit (usually berries) during my weight-loss. Full story is posted on my profile. Anyway, most of here already know that there is no "one right way" of doing Keto. Find something that works for you and stick to with it. Best of luck to you.
I just went and had a piece of 100% cocoa Baker brand. The best used by date was two years ago but it has been in the frig for many years now.
I agree most of us wind up doing KETO "our way". I only live in my body and can only learn what works best for me and then act on it. The first 6 months was a crazy learning curve and now 2.5 years later I am still learning how to tweak my "KETO Way".
Best of success to all.2 -
Its funny how low carb sweets can set off the cravings in some but not in others. Everyone does Keto / low carb their own way2
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I've had a rough time getting my fat up and carbs and protein down. My net carbs have mostly been in the 30-35g range. Today was my first day of something really resembling keto, 80%/17%/3%. Just demolished 700 kcals of a fake-*kitten* coconut lime cheesecake I whipped up that was 92% kcals from fat. I'm a little over on my calories for the day, but still way under maintenance. It was totally worth it.
My pee stinks, but I also eat a lot of asparagus. Not even certain that I'm in ketosis. I'm calling Abbott tomorrow to get my hands on a Precision Xtra. I'm gonna give it a go.2 -
GaleHawkins wrote: »
I agree most of us wind up doing KETO "our way". I only live in my body and can only learn what works best for me and then act on it. The first 6 months was a crazy learning curve and now 2.5 years later I am still learning how to tweak my "KETO Way".
Best of success to all.
I have never used the keto sticks for example. I am mostly in the 20-30 carb range most days, and I am really doing this to lose weight and control my blood sugar readings. If a test shows I am in or out of ketosis, I don't really care. My progress is measured on the scales and with the glucometer. There has been a learning curve for me, and a lot of seeing what works and what doesn't.
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I've had a rough time getting my fat up and carbs and protein down. My net carbs have mostly been in the 30-35g range. Today was my first day of something really resembling keto, 80%/17%/3%. Just demolished 700 kcals of a fake-*kitten* coconut lime cheesecake I whipped up that was 92% kcals from fat. I'm a little over on my calories for the day, but still way under maintenance. It was totally worth it.
My pee stinks, but I also eat a lot of asparagus. Not even certain that I'm in ketosis. I'm calling Abbott tomorrow to get my hands on a Precision Xtra. I'm gonna give it a go.
FYI, The meter is not very expensive ($20-25) but the strips can be pricey ($4+ each). Last time I checked, Canadian mail order companies had the best retail prices. (If you're diabetic, your insurance *might* cover them with a doctor's statement of need. I used LibertyMedical.Com, which shuffled paperwork between my doctor & insurance carrier and sent me the strips within a couple days.)
Sorry if I'm schlepping sand to the sea here, but I might suggest using grams rather than percentages - ceiling on net carb grams, protein range (enough to prevent muscle loss), and fat to satiety. No need to get fat grams up to a specific level, unless you're already at your goal weight/BMI. ??
Here's a keto calculator that allows you to tweak several variables:
http://ketogains.com/ketogains-calculator/3 -
hmikkola92 wrote: »Do you think its possible to stick to this long term or will I eventually cave and have to have low carb sweets and stuff?
No, you won't be required to eat any stuff that's bad for you.
Basically, it's all in your head. Here's my approach, which is pretty common. YMMV....
I look at any sweet, starch, or junk food as poison that will eat a hole through your skull and give you perpetual diarrhea, hot flashes, and garlic breath with metallic overtones. Oh, and make you belch acid and sparks whenever you try to talk.
Is that helpful?
What is YMMV stand for?0
This discussion has been closed.