Keto??

carmen3220

I'm thinking about starting keto? Looking for advice and help I am trying to lose weight and change my life style.. any advice would be greatly appreciated!!

VanillaBeanFrap

Protein will be your bff! Stock up on a lot of beef jerky for snacks, meat, fish, and veggies. Try a lot of different flavours so you don’t get bored as well. For example one night pair your brócoli and chicken dish with asian flavours and a pinch of soy sauce! Another night, try spicy food! Good luck!!

kommodevaran

To lose weight, you have to eat less and/or move more. It's that simple, but it's not necessarily easy, because you have to do it, not just try, and do it for real, not just think you are, and do it consistently, so you can't cheat or forget, and for a long time, so it has to make you happy, every day, and you will regain unless it's the lifestyle, and not just the weightloss, that makes you happy.

How you go about it to lose weight, is of relatively little importance, but contrary to common belief, and indeed intuition, big and ambitious changes are not as effective as simple but coherent adjustments over time, to habits, attitudes and environment.

What matters is that the changes you implement, are easy for you to stick to, and that you stick to them. If they aren't, and you don't, it's not a lifestyle change, it's just another diet, and you will regain as surely as there will be a new day tomorrow. Don't go on a diet. Make a lifestyle change, just like you said. Keto may or may not be a good match for you.

joegibbs2112

Great post kommodevaran! I might add, think of food as different drugs for your health. It's important to take the right doses. I follow to some extent the ZONE DIET which works well with MYFITNESSPAL.

kristafb

@carmen3220 I have been doing keto for the last 3 years off and on, most recently back on for the last 2 months. It is seriously the best diet, especially if you have hormonal issues of any kind. I get that a lot of people think you can eat less & move more that there is more to it. I have pcos & this diet has completely straightned out my crazy hormones. I can't say enough great about it.

Check out Dietdoctor.com its the site I used to start. they have a great site with tons of awesome recipes & info. There is a premium option that is paid but there is lots of free stuff on the site and a 30 day free trail membership in case you're interested in getting more indepth.

My biggest advise is do your homework!! Get info from reputable sites or books. figure out your macos using a keto calculator (there is a good one on ruled.me) and once you have your macros the thing to remember is that Protein is your goal, aim to reach that number daily, carbs is a limit, you should aim for under 20 net carbs, that is your top number, I do between 10-15 usually. Fat is a lever, raise it when you're hungry, lower it when you're not, you should aim for pretty high fat in the beginning to get your body used to using it for fuel.

The first few days might be rough, especially if you are coming from a high carb diet. Google keto flu, you'll get lots of great info. Once you're past that you'll feel great!!

Good luck!

magic71755

kommodevaran wrote: »

To lose weight, you have to eat less and/or move more. It's that simple, but it's not necessarily easy, because you have to do it, not just try, and do it for real, not just think you are, and do it consistently, so you can't cheat or forget, and for a long time, so it has to make you happy, every day, and you will regain unless it's the lifestyle, and not just the weightloss, that makes you happy.

How you go about it to lose weight, is of relatively little importance, but contrary to common belief, and indeed intuition, big and ambitious changes are not as effective as simple but coherent adjustments over time, to habits, attitudes and environment.

What matters is that the changes you implement, are easy for you to stick to, and that you stick to them. If they aren't, and you don't, it's not a lifestyle change, it's just another diet, and you will regain as surely as there will be a new day tomorrow. Don't go on a diet. Make a lifestyle change, just like you said. Keto may or may not be a good match for you.

Fabulous! So perfectly expressed.

ottbbabe2002

I find Keto has been the best diet for me, but its a very personal thing. I find I can eat less calories and feel full compared to a higher carb diet. In this sense I don't feel like I'm dieting as I am not as hungry all the time. This helps me avoid binging. It is easy to stick to long term, but I find it to be a very strict diet in the sense that you will need to completely eliminate high carb foods like bread and pasta to be consistently staying in keto range. If you are a carb fiend this might feel very restrictive. It is also a diet which goes much better when you enjoy cooking, there are many fabulous keto recipes, but the options in restaurants are limited (you will get tired of chicken salads). If you try keto the key is to eat lots of 'good' fats from sources like avocados', egg's and plain greek yogurt. I find trying to plan meals with a source of lean protein (turkey, eggs), a source of fat (half an avocado or greek yogurt) and then a large helping of veggies. Nuts are a great snack, but always measure the amount, they are very calorie dense. Also watch your dairy intake, many dairy products are low carb but are high calorie so they can hinder weight loss. There is of course a lot of trial and error involved, but if it works for you its a great diet. Good luck!

andrederosier

Been on keto for over a year. It uses the bodies mechanism to fuel itself during times when food is not plentiful. Now-a-days that never occurs. I went on because I had diabetes and being on this way of eating for 5 months lowered my insulin dosages to not taking any. I have a little more motivation to avoid carbs. To stay in ketosis, you need to eat less than 50 grams on net carbs a day. Net carbs are carb minus the fiber and sugar alcohols (artificial sweeteners). Avoid sugar alcohols at first since the sweetness can trigger cravings. Once you are in ketosis, you will notice your cravings for eating will greatly reduce. This feeling full really helps not over-eating. As kristafb said earlier, do your research. The 20 gram number comes from Atkins it seems. Each body is different and you will find what will kick you out of ketosis. You will know because cravings come back.

That said, this lifestyle change for me was pretty easy. You find substitutes for your high carb food items. I was a meat and potato guy and now I became a meat and veggie guy. I make tacos with homemade seasoning that doesn't have the starch fillers in it. I also use low carb shells from Mission. Only 4-6 grams per shell instead of like 28g. Turumo has a great line of low carb wraps for "sandwiches". Eat your burgers without the bun. Make your own mozzarella sticks with almond or coconut flour. Almond or coconut flour will substitute for many things that take regular flour. It is a bit drier so you may need to adjust recipes a bit to take that into account. Once you get the hang of it, eating out is easy. I rarely eat at home and do well since I know which foods are fine and what to avoid.

Send me a message regarding any specific questions you may have. Wish you success on your journey.

mirandiiiii

I'm doing keto! Add me and we'll keep eachother motivated!

KetoPhillip

I've been on the keto diet and so far I've lost 38lbs. If you do decide to do it I wish you the best. First 3days will be rough but after that your body will adapt to no sugar. Good luck on what ever you choose to do.

britt_2007_89

carmen3220 wrote: »

I'm thinking about starting keto? Looking for advice and help I am trying to lose weight and change my life style.. any advice would be greatly appreciated!!

I'm also doing Keto. I lost nearly 20 lbs in 40 days. I'm teetering at -17 right now as I had a few set backs. I'm extremely motivated this week. Be awesome to reach the -25 mark! Add me for inspo

jennpolkmoore

Keto since July 21st for me, and I've lost 25 lbs. I LOVE it because I'm never hungry and still get to eat great food.

MathPsiPi

Hey. I did keto for a few months and lost a bunch of weight. You have to be deciplined when doing this diet and be sure to do it properly. Always exercise and drink plenty of water. For me this diet was great to get some excess fat off fast. However it is not a diet to maintain long time. You will likely lose some msucle doing this. I would do it periodically or every once in a while just to keep my fat in check. Also look into intermittent fasting to compliment the keto diet. Works great! Good luck!

ladipoet

Hello and welcome! I suggest you check out the following main low carb 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

Neaton2965

Just started keto add me and lets rock!! this keto

lolliopopsnrainbows

I'm only doing low carb at the moment and am pondering whether to do keto....

Low carb is quite an adjustment in your way of eating, so be sure you are mentally ready and prepared for that before you start. Otherwise, simple calorie restriction will also give you weight loss. I would seriously consider if keto is definitely what you want, or if low carb would be sufficient.

My advice, number 1: when people tell you to increase your salt intake DO AS THEY SAY! Seriously, they're not joking. Make sure you keep your sodium levels up - you want a MINIMUM of 3000mg sodium per day. I'll often make a drink of hot water and a stock cube in the evening to hit my sodium intake. Other people do it by adding plenty of salt to all of their meals throughout the day.

Start by clearing out your cupboards of high carb foods such as pasta, rice, grains, potatoes, bread etc etc and restocking with plenty of low carb foods. Don't forget to include plenty of snacks so that if you do get hungry you have a low carb snack ready to go (it's tricky finding a low carb snack in most vending machines!).

Then for the first week or so, log all of your food, but concentrate only on keeping your carbs below whichever level you have set (I assume when you say keto, you mean <50g/day, or possibly <20gday) and your sodium levels high enough - don't worry about calories/fat/protein etc. This will get you into the habit of logging (making sure you weigh your food, buy a food scale if you don't already have one) and will be quite eye opening in terms of learning which foods are truly "low carb".

Once you've got a handle on low carbing, then is the time to start tweaking the rest of your food intake. Is your protein intake sufficient? What is your typical calorie intake? Do you need to reduce your calories? Since you are wanting to lose weight, then only use enough fat in your meals to stop yourself getting hungry - don't be seduced by the promise of "fat bombs" and start piling cheese and cream on everything in sight. You need some fat, and by all means use it for cooking, sauces etc but don't go overboard - you want to be encouraging your body to burn YOUR fat reserves, not the fat you've added to your dinner

I absolutely adore this way of eating and am only considering keto because of other health issues I think ma benefit from eating that way. Otherwise, I'd very happily stick with low carb and be able to eat all my veggies and some fruits.

TimothyB75

Give it a try
I like it and find it works for me. I focus on eating low carbs and high protein

sytchequeen

Just one tip... make sure you understand it properly before starting. A lot of people seem to misunderstand or abuse Keto, and don't end out with enough nutrients as a result. I do high fat, moderate protein, low carb. This doesn't mean I don't have plenty of veg. It means I have the right kinds of veg. When I've shifted another stone I will be increasing the carbs slowly until I reach a point I am steadily maintaining my weight.

JDeCory

I just started the Ideal Protein Alternatives diet which is a keto diet. I'm excited about it as I have a friend who has followed the diet now for several months and has had great success. You can do the official Ideal Protein diet by going to a clinic but it's expensive. The Ideal Protein Alternatives diet is a lot cheaper. Best way to get started is search for Ideal Protein Alternative on Facebook and join the group. Lots of info there. Good luck!