Ketogentic Diet

meggie1418

So for anyone who has done a keto diet here is a question. I've been thinking of trying a ketogenic diet/meal plan any thoughts, tips, tricks, suggestions??

rainbowbow

ask yourself.... does fat make you feel full? will eating this way require you to cut out some of your favorite foods (pasta, bread, potatoes, etc.) or do you enjoy a steak or fatty meat more? Do you have a plan for once you've achieved your goal? do you plan to eat this way forever?

Here's my 2 cents: keto can be helpful for some individuals; but certainly not all. I would try and think about how you plan to reach your goal and stay there very seriously before drastically changing your diet. Everyone can lose weight, but who cares if you can't actually maintain your results?

CharlieBeansmomTracey

just know that keto is not a magical weight loss way of eating. It can help those with type 2 diabetes,PCOS,insulin resistance and some forms of epilepsy,and for some it can help satiate them and help with carb cravings. But when people say they are fat burning machines,its burning fat that you consume for energy,body fat is lost in a deficit,so if you do keto and not in a deficit you wont lose weight. That stands true for any way of eating.The big amounts of weight loss they see in the beginning is mostly water weight and glycogen stores because they cut down on carbs.

if you think this is for you you can try it. but know that when you go keto,you have to up your sodium to 3500-5000mg a day and you have to make sure you are getting enough potassium and magnesium as well.some people have to supplement.for some people its not sustainable for others it is. its one of those try and see approaches, but if you are wanting to do it because you think you will burn more fat or lose quicker then its not the way to go(not saying this is your reason at all).some people do keto for all the wrong reasons because they are mislead about the diet.

nvmomketo

I would go to the Low Carber Daily MFP group for people who have had success with the ketogenic diet - the people who have made it a more permanent way of eating. http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group

I've been doing keto for most of the last 2 years. It really agrees with my health. I find it much easier to lose weight eating this way, and tend to only gain when I have more carbs in my diet.

As suggested above, make sure you have 3000-5000 mg of sodium per day. There's 2300mg of sodium in a teaspoon of table salt so that's roughly 2 teaspoons of salt per day, added to food, water, in tablets, or as broth. When you lower carbs and insulin, you lose water weight and electrolytes. You'll need increased electrolytes to replace what you've lost or you'll get headaches, fatigue, stomach and muscle issues.

The easiest way to go keto is to drop all sugars, and refined and highly processed carbs. Fruits are limited too due to sugar content - especially tropical or dried fruits. Berries are the lowest sugar fruits.

Keto'ers do eat vegetables (limiting or avoiding starchy root veggies like potatoes, yams, turnips, parsnips, onions, carrots), meat, seafood, seeds, nuts, olives, coconut (oil, flakes, flour), eggs, and full fat dairy (cheese, unflavored full fa yogurt, cream, etc). Lost of whole foods is your best bet.

I would also advise you not to force the fat. Hit your protein goals. Try to stay under your carb ceiling. But use fat to fill in the rest to hunger - as much as possible.

For example, I keep protein around 90g. Carbs are under 20g. My fat varies from 50g to 200g depending on my hunger with the average day having around 110g of fat. If I am not hungry, I cut my fats... I have enough body fat to make up the difference on those days.

Good luck.

meggie1418

Thank you guys that was very helpful

nvmomketo

nvmomketo wrote: »

I would also advise you not to force the fat. Hit your protein goals. Try to stay under your carb ceiling. But use fat to fill in the rest to hunger - as much often as possible.

Sorry I'm quoting myself. What I wrote sounded like you should eat as much fat as possible. I did not mean it that way. I meant use fat to eat to satiety as often as you can. If hungry, eat more fat. If not hungry, eat less fat.

nokanjaijo

I think you should try it even if you love pasta more than breathing. This is because some of us seem to be sensitive to carbs and we see all sorts of crazy benefits from this way of eating. For instance, however much you love cake, if keto cures your anxiety disorder, turning down cake could get REAL easy.

I would also make sure you drink water, especially if you eat a lot of fruit, now. I am bad about my water intake and will get pretty dizzy sometimes as a result. I just ate so much fruit before that it was never an issue.