Can we be Keto friends ?
Replies
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squirley13 wrote: »melinalosada wrote: »What do you think about this? I am new in keto!
GREAT 👍 start! The biggest thing about Keto is the fats should be healthy fats of animals (mostly with Omega 3 like beef or salmon) and/or fruit oils (Avocado, Coconut and Olive oil). We must read all ingredients as manufacturers put other seed, nit or vegetable oils as fillers!!! AVOID any and all vegetable oils!
Thank you very much!3 -
binkybaby2015 wrote: »I've been on keto for 11 days, in ketosis for 7. Been keeping my carbs to under 20g, had 27g yesterday will that cause a problem do we think?
Generally, if you eat between 25-50g you should be good. It you are active, it might be possible to maintain ketosis at higher levels.2 -
melinalosada wrote: »What do you think about this? I am new in keto!
I would question why so few calories? Depending on your stats and exercise program, protein may be a bit low.3 -
melinalosada wrote: »What do you think about this? I am new in keto!
I would question why so few calories? Depending on your stats and exercise program, protein may be a bit low.
Awesome Point! I just figured out calories and total wasn’t close to 1200 which should be minimum and even though some people would say 68g is enough it really isn’t! I was congratulating you earlier even though I thought it was too low but I didn’t do all the math like psuLemon was quick to realize. I personally believe that people need .5 grams per pound even though they say that is the minimum for athletes. So if you weigh 175 you need 87.5g.0 -
squirley13 wrote: »melinalosada wrote: »What do you think about this? I am new in keto!
I would question why so few calories? Depending on your stats and exercise program, protein may be a bit low.
Awesome Point! I just figured out calories and total wasn’t close to 1200 which should be minimum and even though some people would say 68g is enough it really isn’t! I was congratulating you earlier even though I thought it was too low but I didn’t do all the math like psuLemon was quick to realize. I personally believe that people need .5 grams per pound even though they say that is the minimum for athletes. So if you weigh 175 you need 87.5g.
Even then, most of the evidence on protein would suggest 1.5-2.2g/kg while you are losing weight. So that 175 lb person, who is 79kg, may be better off at 120g. And in my experience, most women do best at 90-130g of protein.
It's one thing that bothers me about many keto "experts"; well that and some (like diet doctor) don't believe in calories for the stupidest reasons. Protein is the most critical nutrient while losing weight. Not only does it support a strong body, but it supports metabolic functions.2 -
squirley13 wrote: »melinalosada wrote: »What do you think about this? I am new in keto!
I would question why so few calories? Depending on your stats and exercise program, protein may be a bit low.
Awesome Point! I just figured out calories and total wasn’t close to 1200 which should be minimum and even though some people would say 68g is enough it really isn’t! I was congratulating you earlier even though I thought it was too low but I didn’t do all the math like psuLemon was quick to realize. I personally believe that people need .5 grams per pound even though they say that is the minimum for athletes. So if you weigh 175 you need 87.5g.
Even then, most of the evidence on protein would suggest 1.5-2.2g/kg while you are losing weight. So that 175 lb person, who is 79kg, may be better off at 120g. And in my experience, most women do best at 90-130g of protein.
It's one thing that bothers me about many keto "experts"; well that and some (like diet doctor) don't believe in calories for the stupidest reasons. Protein is the most critical nutrient while losing weight. Not only does it support a strong body, but it supports metabolic functions.
I agree how important protein is! and your figure is on the high end of protein consumption that seems more Atkins than Keto. The reason Keto is moderate protein 20-30 percent is that excess protein will convert to insulin. (So they say) While I’m a component also of Atkins because it is still low carb some people have some health issues with the continuous high protein. I’m just saying staying consistently above 30% caloric intake isn’t for everyone if they eat plant based sources of protein. Carnivores have a different story and outcome which can avoid the health issues of oxalates that plants give. I did some more math and your figures seem fine for some people’s goals of up to 30%. I’m curious as most American health organizations actually suggest so much lower like .36g per pound for the average woman which I totally disagree with so where do your numbers come from? And are you more Alton’s Low Carb Type Ketosis? Just do curious 🤔😊 Thanks0 -
Everything I've read of the literature always boils down to more protein is better for dieters. No one should be deliberately cutting back on protein to comply with nonsensical "real" keto macros -- it is absolutely not evidence based.
Even Virta Health (who are using ketogenic diets to treat type 2 diabetes) stress the importance of adequate protein.
"But in no case should dietary protein intake be reduced below 1.2 g/kg in the context of a well-formulated ketogenic diet. This range; 1.2 g/kg at the low end and 2.0 g/kg at the upper end, with a 1.5 g/kg mid-range moderate intake target" Source
That quote is from How Much Protein Do You Need in Nutritional Ketosis? written by Phinney, Volek and Volk and has citations if you want a place to start reading. Another blog post I recommend is by Amy Berger at Tuit Nutrition: More Than You Ever Wanted to Know About Protein & Gluconeogenesis2 -
Hi! Thanks for your help. Its very dificul for me keto diet, in argentina its very expensive. In five days I eat 40-100 gr cho for day whit excersice. This is my pic in day five.
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AlabasterVerve wrote: »Everything I've read of the literature always boils down to more protein is better for dieters. No one should be deliberately cutting back on protein to comply with nonsensical "real" keto macros -- it is absolutely not evidence based.
Even Virta Health (who are using ketogenic diets to treat type 2 diabetes) stress the importance of adequate protein.
"But in no case should dietary protein intake be reduced below 1.2 g/kg in the context of a well-formulated ketogenic diet. This range; 1.2 g/kg at the low end and 2.0 g/kg at the upper end, with a 1.5 g/kg mid-range moderate intake target" Source
That quote is from How Much Protein Do You Need in Nutritional Ketosis? written by Phinney, Volek and Volk and has citations if you want a place to start reading. Another blog post I recommend is by Amy Berger at Tuit Nutrition: More Than You Ever Wanted to Know About Protein & Gluconeogenesis
Super great and very credible sources! Totally agree! I love all those people and since I’m a typical college educated idiot with degrees I have to still unbrainwash myself. Thank goodness I don’t have to lie to people anymore what is “healthy” by a broken healthcare system that is in the business of making people sick for profit!1 -
squirley13 wrote: »squirley13 wrote: »melinalosada wrote: »What do you think about this? I am new in keto!
I would question why so few calories? Depending on your stats and exercise program, protein may be a bit low.
Awesome Point! I just figured out calories and total wasn’t close to 1200 which should be minimum and even though some people would say 68g is enough it really isn’t! I was congratulating you earlier even though I thought it was too low but I didn’t do all the math like psuLemon was quick to realize. I personally believe that people need .5 grams per pound even though they say that is the minimum for athletes. So if you weigh 175 you need 87.5g.
Even then, most of the evidence on protein would suggest 1.5-2.2g/kg while you are losing weight. So that 175 lb person, who is 79kg, may be better off at 120g. And in my experience, most women do best at 90-130g of protein.
It's one thing that bothers me about many keto "experts"; well that and some (like diet doctor) don't believe in calories for the stupidest reasons. Protein is the most critical nutrient while losing weight. Not only does it support a strong body, but it supports metabolic functions.
I agree how important protein is! and your figure is on the high end of protein consumption that seems more Atkins than Keto. The reason Keto is moderate protein 20-30 percent is that excess protein will convert to insulin. (So they say) While I’m a component also of Atkins because it is still low carb some people have some health issues with the continuous high protein. I’m just saying staying consistently above 30% caloric intake isn’t for everyone if they eat plant based sources of protein. Carnivores have a different story and outcome which can avoid the health issues of oxalates that plants give. I did some more math and your figures seem fine for some people’s goals of up to 30%. I’m curious as most American health organizations actually suggest so much lower like .36g per pound for the average woman which I totally disagree with so where do your numbers come from? And are you more Alton’s Low Carb Type Ketosis? Just do curious 🤔😊 Thanks
It's certainly true that insulin is insulinogenic, but even so, it doesn't seem to cause issues with people even having insulin problem. The bigger issues with the 20-30% range is it doesn't account for peoples weight/lean mass. Overall, percentages are a fairly antiquated and oversimplified way of looking at things. If you look at the majority of work by Voleky and Phinney, they aren't aggressively cutting calories like some on this forum. So instead, you are better off setting a high end of carbs, getting protein in an appropriate range and then letting fats fall out. Unfortunately, in my experience, people often put so much focus on fats, which can impede progress over the long term or cause weight gain issues.
Its actually well documented that the prescribed .36g per lb range of protein is not sufficient for those who are active or losing weight. So if a person's goal is muscle preservation, to be fit or lean, that higher protein is sufficient.
As for me, I have been dieting that i follow my own keto diet. I guess its closer to a modified ketogenic diet. Overall, i focus on getting plenty of fish, meat, eggs and veggies. I also limit omega 6 and saturated fats. I a mainly cook in olive oil and avocado oil.
At some point, i will move to a TKD style diet when I don't see much progress with my lifts. Right now i am building my strength back up because keto kills my lifts (in some cases a 50 lb loss).2 -
melinalosada wrote: »What do you think about this? I am new in keto!
I would question why so few calories? Depending on your stats and exercise program, protein may be a bit low.
Because eat protein is dificult for me because I don eat means and chicken. So my diet ibcludes eggs chees etc. And I learned have 50-74 gr to protein for my 48 kg1 -
melinalosada wrote: »melinalosada wrote: »What do you think about this? I am new in keto!
I would question why so few calories? Depending on your stats and exercise program, protein may be a bit low.
Because eat protein is dificult for me because I don eat means and chicken. So my diet ibcludes eggs chees etc. And I learned have 50-74 gr to protein for my 48 kg
You should consider bumping fats up then. 900 calories is low, especially with someone who exercises. Also, do you eat fish?1 -
Im new to keto any suggestions would be great2
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Just finished my first week on keto and am down 6 pounds! I know it’s probably mostly water but I still feel really good. I’ve also been flexibly doing IF by not eating until 1 or 2pm and stopping by 9 or 10pm. It’s been super easy since I’m already not a breakfast person and I don’t really get hungry either. Coffee definitely helps, but I’ve even been having a hard time hitting my calorie goal and not being under because I eat enough to keep me full all day and not need more! Which never ever happened doing just CICO. I was always starving and looking forward to my next meal.
So anyways, feel free for anyone to add me as a keto friend!!2 -
Caroline393 wrote: »Just finished my first week on keto and am down 6 pounds! I know it’s probably mostly water but I still feel really good. I’ve also been flexibly doing IF by not eating until 1 or 2pm and stopping by 9 or 10pm. It’s been super easy since I’m already not a breakfast person and I don’t really get hungry either. Coffee definitely helps, but I’ve even been having a hard time hitting my calorie goal and not being under because I eat enough to keep me full all day and not need more! Which never ever happened doing just CICO. I was always starving and looking forward to my next meal.
So anyways, feel free for anyone to add me as a keto friend!!
When I first started lower carb this was my experience as well. At the time I was still loosely tracking my calorie intake and I had a few days under 1,000 calories, just because I wasn't hungry. I intentionally upped my fat intake and added snacks throughout the day (string cheese, beef jerky, tuna packets with mayo etc), and got things stabilized better
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I just look up keto to find friends. i’m looking for strict keto in particular. My real life Keto friends Are doing lazy keto and they don’t understand why i am so strict0
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I am keto-ish/low carb ... I upped my carbs but I still make Keto meals ...feel free to add me 0
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SarahAnne3958 wrote: »Op, I'm relaxed carnivore or 'ketovore' at this point but would love any friends who are focused on a lower carb way of eating. I'm back on MFP after taking a much needed break and would like to connect with others who are on a similar path
I am just starting on Ketovore. I could always use a friend and any encouragement I can get!1 -
Hello! I've been keto for a few years - have gained a bit of weight through lazy keto and some meds, but I'm back on the horse! Looking for fellow keto followers so please add me 0
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Not sure how to add anyone lol but you can add me I’m doing keto mostly adhering to clean and interspersed with keto vegan and vegetarian meal. So I share meals with my veg hubby. I also like to fat fast in morning coffee and eat breakfast at 12. Eventually I want to do omad when I’m fat adapted. I’m right now in about 3 weeks in I’m pretty sure I’m in or near keto sis as I’ve had some keto flu.0
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angelexperiment wrote: »Not sure how to add anyone lol but you can add me I’m doing keto mostly adhering to clean and interspersed with keto vegan and vegetarian meal. So I share meals with my veg hubby. I also like to fat fast in morning coffee and eat breakfast at 12. Eventually I want to do omad when I’m fat adapted. I’m right now in about 3 weeks in I’m pretty sure I’m in or near keto sis as I’ve had some keto flu.
I would caution you to run OMAD, especially as a vegan. Vegan sources of protein are already inferior from an L-Luecine standpoint, so if you want to maintain muscle mass, you want to more frequently stimulate muscle protein synthesis, which would require close to 30-40g of protein per meal. Given the direct correction between metabolism and muscle mass, it wouldn't be advised.0
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