Keto/low carb

EllaLeahB

Hi all. I am thinking about going on the keto diet, but have no idea where to start. I've been reading some information, but I want to start with the basics. What do I put my macros at and how do you get enough fiber and eat such minimal carbs? I have been looking on Pinterest for some ideas. I guess I'm going to buy some ketosis sticks? How long does it take your body to adjust once you start? sorry for all the questions and thank you in advance.

Alaplum

You need to google a keto calculator and follow the direction to get your macros. I don't know which one is best. I'm not sure how long it takes to go into ketosis, but I lost 10 lbs the first week, that's pretty much water weight but have steadily been losing since.

EllaLeahB

Thanks! I will check it out. I think I'm going to start tomorrow a.m. Thank you so much for responding.

nvmomketo

Here are a couple of TDEE calculators:
https://keto-calculator.ankerl.com/
https://www.ruled.me/keto-calculator/

Ketosis is typically under 50g of carbs per day. Most seem to start out lower though, often around 20-30g of carbs per day. That's often 5-10% of your calories.

Fibre is often lower than those eating more carbs. Most low carbers seem to eat quality, high fibre carbs so it is possible to get more fibre that someone who eats higher carb but refined, highly processed carbs.

TBH, I don't worry about fibre. Fibre seems to be important for those who eat more carbs. Fibre is not that helpful in digesting protein and fat.

CommanderEmily

The reddit Keto board has a wealth of knowledge including macro calculators and a variety of other tools. The website Ruled.me has a ton of recipes, everything you could want pretty much.

When figuring out how many carbs you are eating, you don't count Dietary Fiber. So if a food is fiber rich, and the net carbs are low, you only count the net carbs as part of your carbs. You also don't count sugar alcohols (like erythitol) because the body doesn't absorb them.
If you arent getting enough fiber in your diet, atart using benefiber. And DON'T BUY THE KNOCK OFF VERSIONS. I learned this the hard way. Benefiber is the only thing I use now. You can mix it into foods and drinks, it disolves easily and is tasteless as far as I can tell. Stir it well, though, cause it takes a minute or so. You can put it in low carb protein shakes, coffee, soup, tea, almost anything.

Best warning is make sure you are balancing your electrolytes, ketosis messes with it. I use mio water enhancers, which are pretty awesome, and I take vitamins. Lite salt helps too because its part sodium part potassium, two things that help your electrolyte levels.

melluc2

Chia seeds, flax seeds and psyllium husks are all good sources of fiber. Flatout bread has 10 grams of fiber and leafy greens and broccoli are also other good sources!

GlindaGoodwitch

I started Keto 2 weeks ago - it's been going well. I did this free course before I started and found it super informative :

http://courses.ketogasm.com/courses/113927/lectures/1714703

There's also a facebook group called Keto for badass babes It's pretty supportive, and full of great ideas.

kpk54

No need to make it difficult. Plug your stats into MFP then adjust your macros to 5% carbs, 20% protein and 75% fat since those are the generally accepted keto percentages. If 5% places you above 50 grams of carbs, choose to eat fewer grams. If you are getting those 50 grams (or less) from mostly leafy greens as is generally accepted in keto, there is no need to focus on fiber for net carbs. Satisfactory net carbs just happen due to what you're eating. Try it for a couple weeks and see how you might want to tweak it to best suit you for longer term adherence. If your only goal is weight loss, keep in mind you don't have to be in ketosis to lose weight. If you are heavy into exercise, tweak the macros in favor of a little more protein and a little less fat.

If you're starting with a healthy body that just happens to be overweight chances are your body will remain healthy. There might not be any need for mega supplementation of vitamins/minerals/potions. Sodium will most likely be the exception. Most very low carbers need more sodium than when they ate high carb. Generally the standard intake for sodium on keto is 3000-5000 mg/day. If you have no medical reason to not increase sodium, increase sodium to keep electrolytes balanced as your body dumps water weight because electrolytes are dumped along with the water.

RalfLott

There are also user-friendly keto calculators at ketogains.com and ruled.me.

Sunny_Bunny_

RalfLott wrote: »

There are also user-friendly keto calculators at ketogains.com and ruled.me.

I cannot recommend the Ketogains calculator enough.
If you use 5/20/75 macros you're going to be eating more fat than you need and you'll lose more bodyfat using KG macros in my opinion.
It's a lesson I learned very late in my keto life. I wish I had learned that much earlier.

EllaLeahB

Thank you all so much, it's very helpful!! I'm excited to try this.

EllaLeahB

Oh yeah, I should mention that I'm already gluten-free (5 years)..