Keto Help Please !

MakingItHappen2017

Hey everyone. Wanting to start Keto lifestyle asap with about 80lbs to loose, but really overwhelmed with so much info on the web. Not in a position to purchase any books ect. Is anyone able to advise of any good sites that give a basic run down of how to do this eg. macros, kinda of foods, when to eat, do I weigh food ect. Any tips or advice appreciated please

kommodevaran

Not really. Losing weight is so simple - over time taking in fewer calories than you expend. Doing it with keto is a lot more complicated. You can eat anything you want and lose weight. What's important, is that you stick to a calorie deficit. That's hard enough. Try not to make it harder than it has to be. Keto can be a good diet for you, or it could be disastrous. Either way, you have to consistently eat less.

kristafb

MakingItHappen2017 wrote: »

Hey everyone. Wanting to start Keto lifestyle asap with about 80lbs to loose, but really overwhelmed with so much info on the web. Not in a position to purchase any books ect. Is anyone able to advise of any good sites that give a basic run down of how to do this eg. macros, kinda of foods, when to eat, do I weigh food ect. Any tips or advice appreciated please

I've been keto for 3 years now (with a couple of slip ups) and its been great for me, not just for weightloss but for my health in general.

Check out sites like RUled.me, dietdoctor.com ketodietapp.com Lots of great info there. Ruled me has a keto calculator, figure out your macros, stay under 20 carbs, meet your protein goals & use fat as a filler, eat more if you're hungry, eat less if you're not.

wolfruhn

@MakingItHappen2017

Dont forget Keto isnt quite the same as low carb, they are similar but not quite the same. Keto involves getting into a state of Ketosis, either fasting ketosis or nutritional ketosis, whereas low carb does not.

Macros for standard keto would be 5% net carbs, 20% protein, 75% fat. So protein is kept at a medium level only. You want 20-22g net carbs maximum to start with, but after you become fat adapted you might be able to increase it to 30g and maybe a bit more, depends on you individually. Protein should be between 20-25% max.

You must weigh your food to make sure you don't eat more carbs than your target.

For those 20-22g of net carbs you should be using them to eat plenty of leafy green vegetables as these contain essential vitamins and minerals to keep you healthy. Fats should be good quality like grass fed butter or ghee or coconut oil or extra virgin olive oil, not trans-fats, hydrogenated fats or vegetable fats.

For health purposes if you can get everything organic even better, as chemicals are not good. Also be careful with 'diet' soda pop as again they contain chemicals. The body doesn't like non-natural chemicals.

To avoid keto flu incorporate about 1g (1000mg) of high quality salt per day like celtic sea salt, as these contain essential minerals. Do not use standard table salt! Also make sure you get enough potassium and magnesium, preferably through your vegetable foods. These will keep your electrolytes in balance. This is necessary as you will lose water and that flushes out the above, therefore you need to replace them.

For low carb people usually go with high protein up to 30-35% and carbs usually around 10%, with fat 55-60%. But this is low carb not keto as you probably wont be in ketosis.

Unless you are doing Intermittent Fasting as part of Keto, then you can eat at any time.

For further info, including what to eat and recipes, you can also look at YouTube. For example: Dr. Eric Berg DC, Thomas DeLauer, KetogenicGirl.

chaoticdreams

Not sure if you reddit - but r/keto has been tremendously helpful for me!

kimny72

Try the low carb group here:

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

MakingItHappen2017

Thanks everyone, very much appreciated. Started Keto today, joined reddit, watching you tube and about to join the low carb group. Looking forward to having all this energy I hear about and of course shedding some much unwanted weight!