Keto

zeds_dead_bb

Curious if anyone has any tips for the Keto Diet, I just started, and I’ve done quite a bit of research, but I’d love to hear what others have to say and recommend while on this diet.

schmoo_08

I’ve just started to, so would be interested in this too. Good luck on your journey. Happy New Year!

glw20109

I just started yesterday myself, first day hit all my targets. Have done a lot of reading on line. Good luck to everyone. If I find any great resources I will post here.

shaws19

Hi I started on the 3rd Jan at 196.5 & today I’m at 189.6!!! I haven’t done any exercise yet, but going to start walking today.
I am getting headaches in the afternoon so need to work on my snacks...

sjabradley

Lots of Keto support Facebook Groups - I'm in the UK and the UK Keto Community is good. Also the groups associated with the experts such as Dr Jason Fung and Dr Eric Berg are also great groups to join. Ditch the Carbs is good too - based in NZ. Find the group local to you so that suggestions for recipes and foods local to you are easy to obtain. Pinterest has a great wealth of recipes. Search for Keto, paleo (no Booze or dairy but some of their recipes are good) or LCHF (low carb high fat).

hillarysmith0529

I’m restarting Keto so always open to hear about other’s experiences! I’m a vegetarian so I know it’ll be a little challenging, but I need to stop eating so many carbs and sugars! Good luck to everyone and Happy New Year! Feel free to add me for support too

nvmomketo

Get lots of sodium I. Order to avoid low electrolytes (keto flu) which includes headaches, fatigue, nausea my BM issues, moodiness, muscle aches and pains. Most will need at least 3000-5000 mg of sodium1 tsp salt = 2300 mg sodium.

mcoelho5284

I started in mid-December. I know, crazy huh? Right in the middle of the eating season! I'm not much of a dessert person, but I was eating quite a bit of bread and other high carb things. The Keto diet has worked for me because I love fat and cheese! Go out and buy a recipe book or look on line for recipes, just to keep you out of a rut. The first week, I was tired, and CRABBY! I called it the Keto crabs. But it went away and I have more energy. I'm also losing weight. 6 lbs since mid December. Woo Hoo. I've even contacted my doctor to do a blood test to see how it is effecting my body. I use Fitness Pal to keep track of my nutrients and calories. I haven't gone down below 30 grams of carbs a day. I am a complete novice and have been learning more on-line and through chats like this. Oh, at first, you also don't feel like eating - don't worry - the fats make you feel full. I didn't have the Keto flu, mainly because I love pickled, salty snacks, like olives and pickles. High sodium. I also like my wine, so I factor in a glass a night. Good luck!

TeaBea

shaws19 wrote: »

Hi I started on the 3rd Jan at 196.5 & today I’m at 189.6!!! I haven’t done any exercise yet, but going to start walking today.
I am getting headaches in the afternoon so need to work on my snacks...

Water weight loss is impressive in the beginning, it's your body using up glycogen stores. As nvmomketo
points out....upping your sodium intake helps.

hilariousonset

I just started again 5 days ago. Here are my tips:

-Keto Flu sucks. Avoid it by taking daily electrolyte supplements: 50mg Zinc, 250mg Magnesium, 2 doses 99mg Potassium. Put Himalayan pink salt on a lot of things you eat, otherwise you should be getting a good amount of socidum from meats and cheeses. Take one dose of a 10,000 mcg Biotin supplement as well. Ensuring you're getting enough minerals also helps prevent hair loss and thinning, which is an unfortunate Keto side-effect many people face.

-Weigh and measure literally everything you eat and enter it into MFP while eating or immediately after.

-Drink 2.5-3 liters (a little more than half a gallon) of water daily.

-Take a Fiber supplement to prevent constipation.

-Keto with a friend or loved one if possible! For me personally, it means the world to me to have someone to talk with about the main focus of my life, which is Keto!

-Avoid going out to eat altogether. It's too expensive and you're more likely to cheat or accidentally consume too many carbs due to how it's prepared. Meal prep if you have the time and need to in order to avoid going out.

-Avoid "cheat meals" and "cheat days." It's not worth throwing your body out of ketosis over.

-If you're a big beer drinker (like me) limit your drinking to 3 light, low-carb beers per week. More power to ya if you can avoid it altogether!

-Bring low-carb snacks everywhere you go, even if you're only leaving the house for a couple hours. Always bring a Keto lunch to work/school.

-For me personally, I like to weigh myself once a week and take my measurements once every 2 weeks to a month. Try not to be so concerned with your weight because it can fluctuate wildly on Keto. Focus more on your measurements, how well your clothes fit, and how great you FEEL!

-Don't forget to take progress pics! You're absolutely not obligated to share them with anyone but it's nice to have a visual representation of your progress just for your own peace of mind that you're actually making progress.

-Never stop researching! You'll learn something new every time and further solidify the things you already know.

-Do your best not to beat yourself up if you don't perfectly hit your macros everyday. Assess the little mistakes you've made and vow to do better with the next meal or next day.

-Keep your end goal at the forefront of your mind at all times. I hung up a few super cute goal outfits where I can see them everyday and use that as a reminder of my goal.

I hope this helps! YOU GOT THIS! I've found the Keto Community to be super helpful, supportive, and very welcoming of newcomers. If you haven't already, you could maybe check out the Keto subreddit too. There's a lot of good information there. I also like to read success stories and look at other's progress photos to help motivate me.

knightreader

been doing keto since september. here's some tips i've learned along the way...

1. be prepared. food prep. my schedule is a bit crazy with long days sometimes and it helps to have premade meals i can just reheat. that way i am not stopping at fast food or grabbing take out or pizza.
2. its still all about calories in versus calories out. keto is not an all you can eat buffet.
3. check the internet. for me, many recipes have come off instagram but there are great site out there that can help with meals and not eating same thing over and over every day.
4. always have a keto friendly snack on hand. maybe its a keto friendly granola bar or cheese slices or a protein shake. but always have something.
5. your breath will stink so find keto friendly gum or mints for the sake of others.
6. i still have a few keto friendly drinks in order to keep my sanity.
7. dont care what other people think. find what works for you and stick with it.

good luck and stick to it. results happen.

Mobolu

Omg were literally on the same path. I started on the 3rd as well. I weight 190lbs. Haven’t weighed myself yet though. I learned that the first couple of pounds (8-10lbs) we lose are primarily water weight. Once your body slowly gets adjusted to the drastic change in your body then it will start shedding fat and it might get a little harder to see the weight drop off. But don’t rely on your scale to see progress. Rely on the photos you take and the inches you lose.