Starting Ketogenic Diet
cjtl27
Posts: 7 Member
Looking for people who are doing the Ketogenice Diet. Im just starting out and it is my first time to do this diet.
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Replies
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Just started the keto diet too. Lost about 6-7 pounds since. Was afraid that it could be water loss or like muscle loss which is worst. But I got a fat scale at home and it properly shows that it's the fat loss part. Worth a try!7
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Wow great job getting to ketosis state. What's your daily meal plan? I dont want to over do my protein intake.0
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Hello, I am started ketogenic diet also, I am bodybuilding bikini competitor, because of this it is important to me low fat %. Also I am a student of clinic nutrition, I will be nutritionist.
You can add me to friend and see my menu
1400 kal for beginning:
Fat: 90g - 55%
Protein 150g - 40%
Carbs >25g - 5%4 -
missmmg2014 wrote: »Just started the keto diet too. Lost about 6-7 pounds since. Was afraid that it could be water loss or like muscle loss which is worst. But I got a fat scale at home and it properly shows that it's the fat loss part. Worth a try!
those scales are inaccurate the losses are going to be water at first because you are depleting glycogen and water stores. so yes at first its water. as for muscle you lose some when eating in a deficit which is why its suggested to get enough protein and lift weights/resistance training.
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Hello, I am started ketogenic diet also, I am bodybuilding bikini competitor, because of this it is important to me low fat %. Also I am a student of clinic nutrition, I will be nutritionist.
You can add me to friend and see my menu
1400 kal for beginning:
Fat: 90g - 55%
Protein 150g - 40%
Carbs >25g - 5%
fat doesnt make you fat and fat should be higher if doing keto. fats should be higher than anything else it should be 60-75% fat,15-30% protein and 5-10 of carbs5 -
Hey! I don't know much about Ketogenic dieting but I do need to loose about 10 pounds short term (1 mo). If anyone has had luck with this diet and care to share some pointers I'd appreciate it. Also, feel free to add me so we can keep each other motivated and share our journeys.1
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lots and lots of knowledgeable, helpful people over at:
http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group2 -
celysangelie wrote: »Hey! I don't know much about Ketogenic dieting but I do need to loose about 10 pounds short term (1 mo). If anyone has had luck with this diet and care to share some pointers I'd appreciate it. Also, feel free to add me so we can keep each other motivated and share our journeys.
if you only have 10 lbs to lose you arent going to lose it in a month safely. you need to set your mfp to lose .5(1/2) a lb a week. 10lbs in a month with so little to lose is too aggressive and not safe as you dont have the weight and fat you did before to support large losses. keto is not a magical way to lose weight,its just a way of eating that can keep people on track,or help those with PCOS,inuslin resistance,type 2 diabetes and some types of seizure disorders.3 -
I want to start doing this. I have been crappy at logging but I am going to do well from now on because I'm tired of being fat. Is there foods that you can't eat at all? Can you still have a weekly cheat meal? Am going to try to keep my macros in the percentage posted in this thread and see if I start being more energetic and lose weight0
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greenthumb12345 wrote: »I want to start doing this. I have been crappy at logging but I am going to do well from now on because I'm tired of being fat. Is there foods that you can't eat at all? Can you still have a weekly cheat meal? Am going to try to keep my macros in the percentage posted in this thread and see if I start being more energetic and lose weight
to lose you have to be in a deficit no matter if you follow keto or not.as for foods to avoid it would be those high in carbs(breads,pasta,high carb fruits) you only avoid them because they may make you go over carbs(and you may not enter ketosis). most people eat meats,cheese,oils,healthy fats,leafy greens and berries. nut and seeds. you can have a cheat meal but if its too high in carbs it may knock you out of ketosis. also when doing keto you need to up your sodium,potassium and magnesium as well. broths can help with that or adding salt to your food this can help to prevent the "keto" flu(feels like you have the flu but its not the flu).
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Hi! I've been wanting to jump on the KETO train as well but have had a hard time starting. Pintrests have a lot of great Keto recepies and i really really want to try that Bullet proof coffee fo sho! Lol anywho im here to help and share anything i learn we can help each other and motivate each other. There's great people here and we're all here for the same reasons0
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CharlieBeansmomTracey wrote: »Hello, I am started ketogenic diet also, I am bodybuilding bikini competitor, because of this it is important to me low fat %. Also I am a student of clinic nutrition, I will be nutritionist.
You can add me to friend and see my menu
1400 kal for beginning:
Fat: 90g - 55%
Protein 150g - 40%
Carbs >25g - 5%
fat doesnt make you fat and fat should be higher if doing keto. fats should be higher than anything else it should be 60-75% fat,15-30% protein and 5-10 of carbs
You right but it is only begining of diet, every week I will increase my dietary fat
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Please add me as friend. Im on day 6 of this diet. I may have gone overboard with my carbs today. 40g of carbs will thAt take me out of ketosis state? I've been diligent with my food diary.1
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Feel free to add me. I'm 37 lbs down while doing keto.1
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Hi there everyone. I've been doing Keto and eating clean (no sugar) since January this year. I'm down 62lbs so feel free to ask me anything and add me if you like. I maintain a 70/20/10 LCHF ratio. Once I went keto (4-6 weeks) I started exercising 3 times a week and this was mainly because I felt I had so much energy. Even when I got back from a days work (I would normally feel like crap and reach for the carbs). I would come in help tidy the house, do DIY jobs, play with my kid (lightsabre fights!) etc. then I would do some exercise nothing mad just empty barbell/bodyweight exercises and walking on the treadmill. Its the best decision I've ever made regarding my health.
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dasher602014 wrote: »lots and lots of knowledgeable, helpful people over at:
http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
Second this ^^^^!!1 -
Please add me as friend. Im on day 6 of this diet. I may have gone overboard with my carbs today. 40g of carbs will thAt take me out of ketosis state? I've been diligent with my food diary.
possibly not. some can eat as much as 50 net grams and stay in ketosis,some people more if they are say athletes or do long workouts.is that 40g net of carbs or 40g gross(not subtracting fiber)?2 -
^^ all this! ^^ Some tolerate a good amount of carbs, myself, anything over 30 net isn't nice to me0
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I am also following it try to keep my carb as lesss as possible it is really helping in going in right direction , added u :-)0
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I just started keto on Monday. Definitely feel free to add me as a friend if you would like!0
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I like the 17 day diet. I bought the book and lost 20 lbs on it.0
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brendasbiz wrote: »I like the 17 day diet. I bought the book and lost 20 lbs on it.
20lb in 17 days is not healthy a good bit of it will be water weight but not healthy unless you are/were severely obese. weight loss should be no more than 2lbs /per week if you have more than 75lbs to lose.1 -
I just started this Monday!1
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I have been eating keto for two years I am currently prepping for my first bodybuilding competition.
Feel free to add me.2 -
Goodluck NateThe Rower on your diet!
Any tips LolaDeeDaisy23? Im just starting out.0 -
Hi i am going to start this tomorrow any tips or meal plans any info would be good or what books or information would be the best to follow... a new starter i have 100 lbs to lose thank you :-)2
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I just started Keto as well! I'm questioning my portion sizes since that is my #1 issue. I overeat. I stay at my caloric limit but I feel like it's a lot of meat I'm eating,. Day 2~ now. Feel free to add me! I want to do check-ins with friends on here. 0
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It will be a lot of meat, and dairy etc. You should feel more full on Keto while eating within the same calorie deficit0
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Some things I've learned while following a Ketogenic diet;
Start simply: especially in the first few weeks, it is more important to get your carbs under 20 grams/net and to help you get your cravings under control. Counting calories is less important at first when you're learning how to eat. Carbs are a limit not to go over, Protein is a goal to be met and you should eat fat to keep you satisfied. Many people find that after a few weeks they are naturally eating less because they are more satisfied and may not need to count calories to maintain a deficit. I like to count calories because I've been in the habit for a long time, although my measuring is not as exact as it used to be.
If you are craving sweets, eat something salty and high fat. Enjoy something decadent that you wouldn't have eaten while low fat/low calorie and you will feel satisfied faster and stay on plan.
ELECTROLYTES ARE NOT AN OPTION!!!! A ketogenic diet is naturally diuretic and you will be flushing out vital sodium, potassium, calcium and magnesium along with all of the water you're no longer holding onto. Headaches, dizziness, nausea and muscle cramps are just a few of the symptoms of electrolyte imbalance. You may need about 3500-5000mg of sodium per day while on Keto. Eat plenty of whole foods, especially leafy greens and avocado for potassium and try a magnesium citrate supplement. Drinking pickle juice is a great way to stop an electrolyte headache in it's tracks!
Pintrest and YouTube have some great resources to find recipes and tips but don't stress about making complicated replacements to your old comfort foods. One of the ways that Keto works for me is by getting me out of my old habits, I am breaking my cycle of eating just for the fun of it or out of habit and eating when I am hungry and need nourishment. I do try to make sure that what I eat always tastes good, of course, but it's less of an event for the most part.7 -
Feel free to add me. I've been keto since November, nearly 8 months, I've lost only 46 pounds, so pretty slow loser, but at least the scale is going in the right direction. My diary is open to anyone. I've recently switched up macros a bit to overcome a 6 week stall, lowered the fat and raised my protein helped, since I've also increased exercise quite a bit. New macros 85 protein/under 20total carbs/100 or less fat. I'm up to three miles walk daily. I've still got more than 150 pounds to lose, so I'll be here a while4
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