Daily check-in for keto friends... volume 3
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Today it’s time for me to get back on track. I ate some non-keto friendly snacks at a party Saturday because that’s what there was to eat and we’d been here far longer than I’d expected. Another end-of-season party Sunday and I started off well, making sure we brought veggies and meat and cheese, but got caught up in hanging out with the other parents and without even thinking about it, having a couple of beers, chips, and a giant cookie. Oops.
I told myself I was going to do better yesterday and start with a 20-24 hour fast. The fast was fine, but then there was a celebration at another of my kids
extracurricular activities, I ended up being there way longer than planned (that’s been the theme of my last few days, hmm?) and ended up eating the cake and popcorn that was pushed into my hands.
No more team parties, etc. for a while, thank goodness - only have to manage to do better kid2’s 6th grade graduation on Thursday.1 -
Alright, I think I need some help. I've hit a stall in my weight loss. I know that my body needs to adjust, and I'm doing well at maintaining my weight, but I can't lose any more. This has been the past 3 weeks now.
Do I lower my carb count? Or do I reset my macros? Anyone with any ideas would be helpful! Thanks!2 -
Today is my 90th Keto day! Yay!10
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Yay!1
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For me when I was successful at losing, I kept my carbs between 15 and 20, and also has to keep my cals pretty darn low. I am seriously insulin resistant though, and also am older with a lifetime of yo-yo dieting under my belt.
I say juggle things around if you want to hurry it up or just be patient, watchful, and trust in the process for a bit longer if that feels right.
Some swear by measurements that csn reflect changes when the scale doesn't move.
Three weeks isn't all that long even if it seems like it.
Good luck!2 -
tynanmir5675 wrote: »Hey! I started the Keto diet on 09MAY2018 and for the most part it has been going very well. I am doing Keto to hopefully help with my PCOS and weight loss. Common with many women who have PCOS, I carry weight around my mid-section, so I am hoping to see a difference in my waist/hip ratio as a result of this diet.
So, I started eating Keto on a Wednesday, and that following Sunday morning I could tell I was experiencing the "Keto flu" and my body had made the metabolic shift from burning carbs to fat for fuel. Oh my was that an unpleasant feeling! My muscles felt super weak, I was exhausted, headache, and very irritable. My husband had run out to purchase a Keto electrolyte replenisher powder called Ultima (they come in small, individual packets, and he found them at Sprouts grocery store) when I was feeling that awful. I had the Ultima drink (lemonade flavor) and a few sliced strawberries, and within an hour or so I felt SO much better! I highly recommend these electrolyte drinks on this diet, and if you can be prepared with them before you make that initial plunge into ketosis I think it would ease a lot of the "flu" symptoms. I have stayed in some degree of ketosis (ranging from mild to large) ever since, and I stay within 1,500 calories everyday (I target 1,300 for weight loss though).
I am 152.5lbs today, down from 155lbs when I started 12 days ago, and I am looking to lose at LEAST 20lbs total. Any seasoned keto-ers who could tell me if 2.5lbs in 12 days when just starting the diet is good progress? Considering how restrictive/extreme the diet is, I feel I should have lost more, but that may just be American in me, wanting everything fast, fast, fast!
I have to say though, I genuinely have not felt hungry on this diet, however, I have had cravings. The cravings are more palate-related or textural though. Like, I would LOVE to have any type of juicy fruit! So all those summer time peaches, mangoes, pineapple, etc at the grocery store this time of year are very tempting. I haven't really missed bread, potatoes, or pasta...but on my first cheat day, I am soooo having a slice (or 3). Cheat day!? Yes, I do plan on having a cheat day maybe every 3 weeks or so (longer if I can). My research shows that while it does kick you out of ketosis, it does help many keto-ers stick with the diet. And through fasting and getting back on the keto diet, most can get back into ketosis within 24-36 hours.
The biggest challenge with keto I think is nailing the macros ratio. I was finding it impossible to eat as much fat as I needed to while keeping my protein consumption down. As many of you have probably read through your research, protein consumption on keto should be moderate at the most, because if your body identifies protein as a major source of fuel, it will burn protein/muscle mass. So I was resorting to consuming MCT oils only at some points during the day (and that's not very tasty). However, I stumbled upon Perfect Keto prodcuts and their MCT Oil Powder in chocolate flavor has saved me completely! An easy and super delicious way to get your fat grams up without increasing your protein. I swear guys this is so delicious! It tastes like a super, decadent chocolate milk, and it goes great in shakes too.
Anyhow, I would love to hear everyone's feedback! What have been your greatest challenges on Keto? How did you overcome them? What do you love about Keto? What are your favorite recipes and foods on Keto? Any tips?
Thanks for reading/listening ;-)
The protein being "moderate at the most" generally applies only if you're doing a MEDICAL Ketogenic diet, such as for neurological issues such as treating seizures, reducing migraines, etc. When you are doing a NUTRITIONAL Ketogenic diet - for weight loss, general health improvements, hormone balancing, etc., carbs are a hard limit, protein is a minimum range, and fats are needed only for satiety (until weight loss phase is complete, and then more may be needed for fuel).
This is kind of a misnomer that's going around, that you have to have so much fat and have to limit protein. @Sunny_Bunny_ is firsthand proof that the protein is more important than the fat.
I don't have the link readily at hand, but Phinney and Volek have a famous chart that is used to explain how the macros break down at each phase of weight loss - all the way up to maintenance, etc. The book is "The Art and Science of Low Carbohydrate Living."
Essentially, since burning body fat is what makes up the caloric difference between what our body needs and what we are consuming, it make sense that this is straight fat only, no micronutrients. Therefore, then entirety of your caloric deficit should come SOLELY FROM YOUR CONSUMED FAT CALORIES.
If you don't know the difference, especially when starting - LIKE I DIDN'T - then you might reduce your carbs further with a deficit, and your protein, too...
But your carbs should be a static number, whether 5 grams, 20 grams, etc., on up to 50 grams (even more sometimes with exercise on specific plans).
Your protein should be a MINIMUM GOAL RANGE (medical condition excepting) to maintain your current lean body mass/muscles, and allow for your body to heal skin, build new muscle, etc. It's generally okay to go over this range. Protein is very satiating and satisfying. This number should go UP if you're more active or lifting more weights, etc., but it should not go down...from deficit or etc.
Fats fill in the different to satiety, and sometimes later, once in maintenance, for fuel.
Others might help this to make more sense...
EDITED TO ADD: Yes, protein does create an insulin response, because that's what is needed to push the nutrients into the cells to be used properly. But this is a temporary and positive action - it allows the creation and maintenance of muscle/skin tone, etc. It isn't like the insulin released with excess blood glucose that can't find anywhere to go and creates insulin resistance, etc.1 -
My cravings today were pretty bad until I got busy and forgot about them. It worked for a while, but then I went to Wendy's and got me a couple of sandwiches (bunless of course) and I feel satisfied. Giving up Mio is proving harder than I thought! But I thin it's working well for me.
When you have a whoosh, do you know it? As in, do you pee a lot? Because I'm not drinking any more water than normal, but I am peeing like every hour on the hour today!2 -
@tynanmir5675 I agree very much with everything @KnitOrMiss said
I began keto following a limited protein and very high fat method that is very popular in some keto circles. I was eating fat bombs and drinking bulletproof coffee thinking I needed to add lots of fat. I think my protein was set to about 60g because I kept reading that women only needed between 50-75g and I was concerned about eating “too much protein”.
I did indeed lose 25 pounds quickly of my 35-40 pound goal. I was ecstatic. But later on I learned that protein is actually very important and what I was reading made perfect sense to me. I also learned I didn’t need to add all that fat. So I adjusted. I basically doubled protein to around 100-120g minimum and had no problem going over that and kept fat to more like 70-90g. Basically, what meat and cheese had in it without needing to add additional.
I did stop losing weight when I made this change. I was worried I was messing up. Like so many people I always hear say “I stop losing when I eat more protein”. Unfortunately, most people give up on it really soon because of that. I didn’t. I stayed the coarse. The science made perfect sense. I trusted it.
I’m glad I did because even though I stopped losing weight and even put on a few pounds, I lost the most body fat.
The second photo was my limited protein keto progress. After that was all more protein and limited fat.
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Also. Here’s the Phinney and Volek graphic mentioned
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Feeling so discouraged right now... what if I can't get below 250? What if I'm stuck at this size for the rest of my life?
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xDaniDragonflyx wrote: »Feeling so discouraged right now... what if I can't get below 250? What if I'm stuck at this size for the rest of my life?
You have to remember how well you've done so far now you are a belt wearing lady! Weight loss is not linear that's why we measure as well and look at the NSVs. Sure the scales are encouraging but it's the other things that count.
I'm now the same weight as when we went to live in China (2007) and we had to have a full health check including being weighed (that was fun I'm not sure there was a western who didn't come out that health check without being obese and having a fatty liver!!) and yet the clothes I had then are much too big for me but I'm back to that weight again but obviously smaller in size so although I don't say forget the scales because if you are like me you can't, don't let them dominate your life and mood as you actually know you've achieved a great deal. Concentrate on that and know the weight will come off and that many other things count.
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xDaniDragonflyx wrote: »Feeling so discouraged right now... what if I can't get below 250? What if I'm stuck at this size for the rest of my life?
You can do this! Have you tried IF? I began that this past week and somehow managed to lose 4lbs. I never thought I could do it, however I have been able to (so far) and have felt great. I also go to the gym 5-6 days a week since I was already on that regimen before starting Keto and it helps me feel better as well.
You aren't stuck! Don't give up! Keep changing things up a little and find that sweet spot that works for you, both mentally and physically!4 -
Thanks ladies for your kind and encouraging words. My husband said very similar things and that helped me feel better. But now...
How could I be 250.0 on the dot last night, but 245.6 this morning?!
(Tried sending this from my phone and it didn't get the whole thing...)
So I normally weight myself at 9am on Sunday mornings, but I was curious last night and so weighed in at 250. I didn't realize the body could fluctuate that much! But at the same time, I am wondering if I can trust my scale.
@laneybird I did kind of try IF, doing 18:6, and that doesn't really work for me with my work schedule. I try to do 16:8 now which is working a lot better. I think I want to try a full 24 hour fast, but am nervous to do so.
So my freak out last night may have been for nothing, but weight loss seriously stresses me out sometimes. Someday I'll stop thinking of the scale number as the be all end all in my progress.3 -
@xDaniDragonflyx, I have frequently weighed my self before going to bed and nearly always weight myself also in the AM. Without exception-ever-I will weigh 2-3 pounds heavier at night than in the morning. It, of course, makes sense since I have food and water in my system that is not there when I choose to weigh-in in the AM.
Looks like you crushed that 250 mark! High 5!3 -
xDaniDragonflyx wrote: »Thanks ladies for your kind and encouraging words. My husband said very similar things and that helped me feel better. But now...
How could I be 250.0 on the dot last night, but 245.6 this morning?!
(Tried sending this from my phone and it didn't get the whole thing...)
So I normally weight myself at 9am on Sunday mornings, but I was curious last night and so weighed in at 250. I didn't realize the body could fluctuate that much! But at the same time, I am wondering if I can trust my scale.
@laneybird I did kind of try IF, doing 18:6, and that doesn't really work for me with my work schedule. I try to do 16:8 now which is working a lot better. I think I want to try a full 24 hour fast, but am nervous to do so.
So my freak out last night may have been for nothing, but weight loss seriously stresses me out sometimes. Someday I'll stop thinking of the scale number as the be all end all in my progress.
Wow! That’s awesome! Maybe it was just a matter of needing to go to the washroom. Sometimes it’s also that our bodies just need time to catch up to all of the changes we are making.
I’m too impatient and often fall off the wagon out of discouragement and often end up undoing progress before I’ve even been able to reap the benefits of it...
I wish I had taken mine and everyone else’s advice much sooner, but honestly... DON’T GIVE UP! It’s still working... even when you can’t see it on the scale.1 -
Hi! New here mostly. I'm trying to be overly social in this journey because in the past, trying to eat well and lose weight quietly in the background without talking to anyone always led to setbacks. I went low carb a few weeks back, and a week ago went on a strict keto.
Outside the motivational but water loss experience, I had a NSV today of willpower. My household (aware of my diet change) ordered my favorite pizza as usual for Monday's. I'm not over my cravings just yet...
During my low carb weeks, I allowed myself a cheat day. On keto? I have this weird motivation where I don't even want a cheat day. I happily turned down their "one bite and you can be happy and walk away" in favor of staying strong and proud of my dietary choices. This is coming from a guy who just a month ago would say "*kitten* it" and eat like a half bag of Reese's.
I know it's only been a week, but it's amazing the willpower and personal pride keto has given me.11 -
That’s so awesome! It’s been super difficult for me to say no at times when all I want is what I want! Ha! And I completely understand about being quiet about it leading to setbacks. Happened to me too. I really rely heavily on the support here at MFP. Feel free to add me if you’d like another keto friend!During my low carb weeks, I allowed myself a cheat day. On keto? I have this weird motivation where I don't even want a cheat day. I happily turned down their "one bite and you can be happy and walk away" in favor of staying strong and proud of my dietary choices. This is coming from a guy who just a month ago would say "*kitten* it" and eat like a half bag of Reese's.
I know it's only been a week, but it's amazing the willpower and personal pride keto has given me.
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Highfive back @kpk54
@4031isaiah I won't give up! I'm still keto-ing on! ^_^ Thanks everyone for the support! I truly appreciate it!
@Sesquy I'm curious what your favorite pizza is and couldn't you eat just the toppings? My husband orders Pizza Hut every now and then and I just pick off the cheese/meat/sauce and eat only that when the cravings are very bad. Just an idea.
But I'm right there with you with being unwilling and proud to not cheat on keto! I let myself eat pork rinds, and a lot of them, because they are 0 carbs. At least they're not Doritos! ^_^
#ketoisneato3 -
xDaniDragonflyx wrote: »@Sesquy I'm curious what your favorite pizza is and couldn't you eat just the toppings? My husband orders Pizza Hut every now and then and I just pick off the cheese/meat/sauce and eat only that when the cravings are very bad. Just an idea.
But I'm right there with you with being unwilling and proud to not cheat on keto! I let myself eat pork rinds, and a lot of them, because they are 0 carbs. At least they're not Doritos! ^_^
#ketoisneato
The part about pizza I miss is the fluffy carb laden crust! lol But even though I could probably squeeze a slice in and still be possibly safe, I don't want to give my willpower and excuse to waver. I don't trust myself yet, so I'm being strict. (I was notoriously one of those "one Reese's turns to half the bag" types.)2 -
@Sesquy Gotcha! Yeah, I totally understand. I have been very strict as well. Once you pop, you can't stop!
So better to not start! Congrats on the willpower! Keep it up. 
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After a very stressful month I'm back and ready to get fully back into Keto. I have had such success with it in general health and well-being I find it hard to believe I slipped back into bad habits simply because of stress. But I did and now I'm slapping myself and getting back on board. I don't have far to go as I was doing pretty much an 80% keto diet.. it was just the drastic binge days that got me. lol so no binging. What I really need to do and am pursuing is better stress management. And the realization that this season won't last forever, it's just a blip on the year, helps.
Been traveling. Went scuba diving. Went to visit the father-in-law and prevent financial fraud being perpetrated against him by a family member (hence the stress), found out that grandbaby #14 is on the way and celebrated 40 years of marriage.
The biggest issue in my life right now is staying cool. It's darned hot in Houston!
Marcelyn
taking deep breaths and letting it all go in Houston4 -
@Marcelynh Congratulations on the anniversary and new grandbaby! Welcome back!1
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@Marcelynh
This too shall pass. Remember that keto helps manage stress cravings...mostly. Keep calm, keto on... 2 -
I decided to do a 24 hour fast after I finished reading The Obesity Code by Dr. Jason Fung last night. I decided I wouldn't eat after work (like I normally do) and I would just drink tea and water today and see if I could do it. And I did! And I'm super surprised by how easy it was! So I think I'll be doing IF from now on. ^_^7
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Hi, new here and just 11 days in, trying to go keto but finding it really hard to get more fat than protein, cutting the carbs out has been easy for me, less than 50g a day no problem. Not looking to lose a lot of weight but just reduce body fat %..1
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Breakfast done... white tea is my weakness
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4031isaiah wrote: »
I think I am going to gradually decrease the amount of sugar until i don't notice anymore. 2/3rds of a spoon, 1/2, 1/4 etc etc2 -
Lunch done, not missing bread and rice etc at all
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Yeah, I just ate 4 cookies with my morning tea... lol! I'm planning on cheeseburgers for dinner so I'm not too worried. And they were good! ^_^0
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