Ketogenic Diet Beginner (help)

hannahlux

225lbs, 5'7, 22 years old, female.

Hello ♡

Recently had a mental break down and I was recommended to do the keto diet to help with my obesity.

I've been trying to do research but can't find much information about meal plans that are cheap without me having to pay for the meal plans.

I was wondering if anyone had any tips, advice, meal plans, or anything I can use as a tool for this journey!

Thank you ♡

Droppinelbees

You shouldn't have to pay for meal plans. I'm sure they may have something they devised for profits and if it's convenient that's fine. But going Ketogenic simply means getting most of your calories from healthy fats. The macros should look something like this: Fat 75%/Carbs 5%/Protein 20%. I'm actually breaking my 10.5 day waterfast today and am transitioning with juice and bone broth for a few days and then going into a straight up keto diet. I'll have plenty of veggies, little low carb/sugar fruits, clean cuts of small portion of meets (remember the 20%... that's very important because this isn't the Atkins diet as protein converts to sugar and fats don't), plenty of quality fats like pasture raised bacon and eggs, coconut oil, avocados, cheese, cream, etc. Some people feel absolutely outstanding as fat fuel is a superior fuel than glucose (sugar). Others cycle it to rebalance their bodies and counteract carbs on their off cycle. I plan to cycle but I'm not going crazy with carbs on my off cycle as they trigger strong food cravings, specifically sugar. I'll add healthy simple carbs like sweet potato, bananas, sweet bananas, etc. and only on my harder workout days. This is important because those are high glycemic foods that can pack on pounds fast. Do some Google and YouTube research and you'll get more detailed info but keto is great but it's far from easy if you've never challenged your body like that. You'll want to be aware of terms like "keto flu" and keto adapted". The main goal here is that you are switching your body from burning glucose into a fat burning machine. Hope this helps and best of luck to you

ladipoet

I suggest you check out and join the main low carber daily forum group here in MFP. It's where most of us Ketophiles tend to hang out:

http://community.myfitnesspal.com/en/group/discussions/394-low-carber-daily-forum-the-lcd-group

There's also a ton of great info and resources in the launch pad / sticky note area including links to several dozens online websites that have free LCHF-friendly recipes.

catewilliams325

Add me I just started back on keto which historically works great for me. My diary is open to friends

DietDivaNYC

The keto diet was developed for children who suffer from uncontrollable seizures. It's difficult to adhere to - requires medical supervision, eating only at certain times per day. The diet itself isn't very healthy - lots of fats and protein, little if any vegetables, but the main goal is to stop seizures rather than lose weight.

I'm not familiar w the keto diet for weight loss. I suspect it's based on similar principles w modifications.

As for meal plans, I agree w Droppin... above. Many are made w processed foods and chemicals. You're better off making yourself a bowl of mashed potatoes with butter and homemade gravy.

DietPrada

DietDivaNYC wrote: »

The keto diet was developed for children who suffer from uncontrollable seizures. It's difficult to adhere to - requires medical supervision, eating only at certain times per day. The diet itself isn't very healthy - lots of fats and protein, little if any vegetables, but the main goal is to stop seizures rather than lose weight.

I'm not familiar w the keto diet for weight loss. I suspect it's based on similar principles w modifications.

As for meal plans, I agree w Droppin... above. Many are made w processed foods and chemicals. You're better off making yourself a bowl of mashed potatoes with butter and homemade gravy.

Maybe you shouldn't comment on things you know nothing about. I can guarantee with all of my considerable reading plus my 4 years experience eating a Keto diet that everything you've said above is total rubbish. Stick to commenting on things you know about.

ninerbuff

OP have you just tried reducing the amount of calories you eat to start? If you plan to go with keto, then make sure it's something you plan to do for life because if it's just for weight loss and you later on change your eating program, the weight regain may be likely. If it's something you really want to do, there are KETO threads in the GROUPS section.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

DietPrada

ninerbuff wrote: »

OP have you just tried reducing the amount of calories you eat to start? If you plan to go with keto, then make sure it's something you plan to do for life because if it's just for weight loss and you later on change your eating program, the weight regain may be likely. If it's something you really want to do, there are KETO threads in the GROUPS section.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Do the 38000 posts make you an expert? Because I would think that you'd know weight gain is caused by eating excess calories, not "changing your eating program".

It is actually fine to lose weight eating keto or low carb and then introduce carbs back into your diet once you're at your goal weight. You may gain an initial couple of pounds by replenishing your glycogen stores (water weight) when you start eating carbs again, but it is an absolute myth that people who lose weight going low carb gain it all back again when they eat carbs - they'll only gain it all back again if they eat too many CALORIES.

Droppinelbees

EbonyDahlia wrote: »

ninerbuff wrote: »

OP have you just tried reducing the amount of calories you eat to start? If you plan to go with keto, then make sure it's something you plan to do for life because if it's just for weight loss and you later on change your eating program, the weight regain may be likely. If it's something you really want to do, there are KETO threads in the GROUPS section.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Do the 38000 posts make you an expert? Because I would think that you'd know weight gain is caused by eating excess calories, not "changing your eating program".

It is actually fine to lose weight eating keto or low carb and then introduce carbs back into your diet once you're at your goal weight. You may gain an initial couple of pounds by replenishing your glycogen stores (water weight) when you start eating carbs again, but it is an absolute myth that people who lose weight going low carb gain it all back again when they eat carbs - they'll only gain it all back again if they eat too many CALORIES.

Yes exactly, I have to agree with ebony on all accounts above. Couldn't of said it better. Btw, to put some practicality to what your point above was... yes, I also just confirmed going back to healthier carbs my weight consistently went up and stayed at an additional 4lbs after losing 23lbs when I went low carb and then keto. I didn't gain it all back, that is just a rediculous concept with all due respect.