Keto-HOW TO START

MzGibb23

I am 190lbs and am wanting at least 30lbs gone. Obviously more will be GREAT!
How in the heck do I even start? Where do I look, how do I know what to do? Please help? Links? add me? anything please??

kgeyser

These groups have lots of information on low carb and keto diets, they would probably be a good place to explore and see if a keto/low carb diet would be a good fit for you.

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

http://community.myfitnesspal.com/en/group/1143-keto

DreamPhedre

https://www.reddit.com/r/keto/wiki/keto_in_a_nutshell

kommodevaran

If you want to lose weight, you have to eat less. If you want to eat keto, read links above.

nvmomketo

kgeyser wrote: »

These groups have lots of information on low carb and keto diets, they would probably be a good place to explore and see if a keto/low carb diet would be a good fit for you.

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

http://community.myfitnesspal.com/en/group/1143-keto

Ditto this. The low carber daily group has a great getting started stickie.

Many find easing into keto works best, cutting out the least healthy carbs first like candy, and soda first, then foods with added sugars, baked goods, starchy root vegetables and high sugar fruits. I took about 2 weeks to transition in.

Others find jumping in fast works best with some even fasting a day and exercising, to encourage high ketone levels faster. Do whatever appeals to you.

My biggest tip is to increase salt immediately. When carbs are lowered inpaulin will fall. When insulin falls you will retain less water. The problem is that you will lose sodium with that water which often leads to electrolyte imbalances with symptoms of headaches, fatigue, moodiness, nausea, BM issues, muscle aches and spasms. You need 3000-5000+ mg of sodium a day to prevent that. There is 2300 mg of sodium in a teaspoon of salt so you need roughly 2 teaspoons of salt a day. Good sodium sources are broth, salt tablets, or just a teaspoon of salt with some water.

If you ignore it, magnesium and potassium will be leeched out and go low, and you may need to supplement them too.

Good luck!

kpk54

Here's a good place to start. Read it in it's entirety and it doesn't hurt to look at some of the links too.

https://www.reddit.com/r/keto/wiki/faq

AlexMorganMc

kpk54 wrote: »

Here's a good place to start. Read it in it's entirety and it doesn't hurt to look at some of the links too.

https://www.reddit.com/r/keto/wiki/faq

This is the answer! Such a great resource.

kdjp15

This is the best keto site I have found - very helpful!
https://www.dietdoctor.com/

Jaydensmamma

You can add me. I would be more than happy to share my experience with the diet and help you and/or warn you about a few things. It will be hard at the beginning but I would be more than happy to help you through it.