New to Keto
prowell57
Posts: 140 Member
Hi everyone! I'm about 70-80 pounds overweight and have been told by my Dr that I'm on the line of having type 2 diabetes. He wants me to watch my carbs and sugar. I've heard about the Keto Diet and it sounds like what I need to do but since I've never done it I'm not for sure how to get started. It sounds like all I need to keep track of is my carbs, fat, protein and sugar. How do I know how many grams of each I'm suppose to eat per day? Any help will be appreciated.
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You can go over this information I just found. It details the clinical application of a low carb diet for exactly what you need to use it for.
http://www.lowcarbusa.org/wp-content/uploads/2019/05/Clinical-Guidelines-Carbohydrate-Reduction-General-Intervention-v1.0.pdf
Basically, you want to get enough protein to support your lean tissues and restrict carbs to less than 50g a day. Some people find greater success at around 20g. Then fat fills in your calories without really having to try. You never need to eat butter or add oils or make fat bombs. Meat has fat and you can cook with normal amounts of healthy fats and you’ll get what you need.
This is a screenshot regarding proper protein from that link above.
So let’s say your ideal weight is 130 pounds. Then your absolute bare minimum protein would be around 47g but that’s actually too low because it’s based on the RDI. A better MINIMUM goal would be 118g in this example.5 -
Thank you. All of this is new to me but I really feel this is what I need to do to be able to control my carbs and sugar plus lose weight!2
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pamrowell57 wrote: »Thank you. All of this is new to me but I really feel this is what I need to do to be able to control my carbs and sugar plus lose weight!
You can totally do it.
The key is to give it to yourself as a gift and never look at it as a punishment or something you HAVE to do because you got fat and sick. You GET to eat delicious meats and veggies cooked in butter or olive oil with plenty of salt and spices and you don’t have to starve. You don’t have to eat tiny plates of food and feel hungry all day long. You’ll have better energy, better appetite control and within the first days you’ll have better blood sugars.
This is the road to health and you GET to travel it because you are still able to care for yourself and choose for yourself and you want to keep it that way.12 -
I can't wait to get started!5
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You can do this! Sunny_bunny posted some great information. I'm the type of person that needs to go all in, so if restricting yourself to 50g of carbs per day seems overwhelming, start with 150g, then decrease to 100g, and then get yourself under 50g. Some people just do better by easing in to it.
I personally don't do anything like Fat Bombs or Bulletproof Coffee, I just limit my carbs and focus on eating whole foods. Veggies are cooked in healthy fats like coconut oil, butter, evoo, etc., and I choose fattier cuts of meat like Ribeye instead of Filet Mignon, Chicken Thighs instead of Chicken Breast, Pork Shoulder instead of Pork Chops. I find that simply by eliminating grains and starchy carbs and high starch veggies, that my macros fall in to place pretty naturally.
I love to read, and there are a ton of great books on the market right now. Diane Sanfilippo is one of my favorite personalities in the alternative health/diet world and she just recently came out with a great Keto book which is great for beginners, I highly recommend: https://www.amazon.com/dp/162860347X/ref=cm_sw_em_r_mt_dp_U_kwa3CbK7FSCFP1 -
Thank you wholeFoods4Lyfe for the helpful advice. I like the advice on easing into it, not as scary as the thought of jumping in, that's why I'm trying to learn as much as possible before starting.1
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pamrowell57 wrote: »Thank you wholeFoods4Lyfe for the helpful advice. I like the advice on easing into it, not as scary as the thought of jumping in, that's why I'm trying to learn as much as possible before starting.
We can ease in together
I started a general lower carb way of eating a month ago, with a loose goal to hit 100g net carbs a day, just to try something different, and I've been blown away by how great everything has gone so far, and the benefits I've experienced from the changes I've made.
I never intended to be keto, but I've realized that my carb intake has naturally gotten lower and lower and I'm now in the 30g-50g net carb range most days. So, I may be unintentionally keto'ing
I'm doing a lot of reading/watching videos etc about it right now and am open to wherever this journey takes me! 6 -
For me, keeping the carbs low dramatically reduced my glucose readings. I am off meds and have an A1C in the normal range for a non-diabetic. Once I got the BG under control, I started work on the weight, and lost the 130+ pounds I set out to lose.
I personally follow a higher protein version of keto as Sunny_Bunny_ suggests. I keep carbs under 20.3 -
I've been on keto since January and found the info on https://www.dietdoctor.com/ really helpful and there's loads of recipes.
And this ones really useful for working out your keto macros - https://www.ruled.me/keto-calculator/1 -
Great you have your doc on board! Mine fights me every step of the way. Experiment till you find what works for you. Under 40 carbs or I won’t lose weight. I tried 100 carbs for six months and didn’t lose a pound. But under 20 carbs and all my cravings are gone and I’m hardly ever hungry! I fast most of the day. So, 20 net carbs is my magic top number. Lately I’ve been around ten net a day - just cause I’m not hungry!
Keto will cure type 2 diabetes. No doubt.4 -
I began 4 years ago just doing low carb (150gm) and also found myself decreasing them rather quickly. Within 4 months I was at less than 20gm a day.
This is the best way to eat and you get to eat all of the good food while losing weight!! It becomes easy once it becomes a habit for you. I recommend you read everything you can to help yourself in the beginning. Before long you will be losing weight almost effortlessly!!1
