Starting Keto today. Happy New Year, everyone!

carlystockdale

Starting Keto today. This time with my husband on board! Happy New Year, everyone!!

emma00232016

Starting it myself any advise?

neanderthin

I've been keto, mostly for over a decade and if you have any questions don't hesitate to ask.

Ali_Darling_

I'm starting it too. Happy new year!

romeu85

So do I

SandiPU

Same, I got off the wagon, and gained a lot of weight back, now.... here we go again

Pip_Gallop

Hi I’m starting it as well. I’ve gone for 5% carbs, 35% protein and 60% fats, but how many calories should I consume? TIA

neanderthin

Pip_Gallop wrote: »

Hi I’m starting it as well. I’ve gone for 5% carbs, 35% protein and 60% fats, but how many calories should I consume? TIA

Do you count calories now?

The focus is to reduce carbohydrates on the ketogenic diet to enable the hormonal and biological changes to manifest into better overall physical and mental wellbeing, that's primary, weight loss is a secondary benefit.

Saying all that, most studies where it's compared to other dietary interventions and where those control groups are assigned a specific calorie goal the ketogenic arm of the study are told most of the time to eat "ad libitum" which is, until your full or satisfied. It's kind of the whole point of eating this way, to allow the body to submit and realign to it's natural genetic code and not the seer abundance which humans are defenseless against once those hormones are deregulated.

If you count calories now I would suggest you continue to do that, but I would also at this time eat until your full and see where the data takes you over say a 4-6 week period taking into account the literal confusion and physical adaption that takes place in the beginning, which is when most people give up. Alternatively allowing for a 4-6 week adaption period, just eat until your full and weight yourself once a week and take it from there. Also if counting calories works for you in conjunction with the keto diet, then by all means continue to do that, success comes in many forms. Try staying away from the "keto treats" minefield because it can activate the other (mind)field pretty quickly.

The bottom line is almost all people on the keto diet don't count calories but keep in mind many failures are procedural and the overall understanding of the ketogenic diet and making more than one attempt is also quite common, which was my journey and I've basically been on this diet for over a decade, with much success, anyway good luck.

Caralarma

I'm so sorry. That sounds horrible

tomcustombuilder

Can you continue on KETO permanently? If not I would re think it.

AnnPT77

Pip_Gallop wrote: »

Hi I’m starting it as well. I’ve gone for 5% carbs, 35% protein and 60% fats, but how many calories should I consume? TIA

For starters, if you want to count calories, consume exactly the same number of calories a person of the same demographics should consume for the weight management goal you have . . . in other words, set up your MFP profile, and follow its estimate. Alternatively, get an estimate from a TDEE calculator elsewhere, modify the calorie level based on your goals are (for example, reduce it by 500 to lose about a pound a week), and follow that estimate.

Stick pretty close to the estimate for 4-6 weeks, whole menstrual cycle for people who have those, then adjust your calorie goal based on your average weekly results. Even if seeming not to lose for the first part of that, stick with the estimate: The big point is to get an accurate personalized calorie needs estimate based on experience. Tweaking calorie goal early and often just interferes with accomplishing that and makes the whole process harder and less predictable. Also, sometimes there's water retention at first that makes it look like a person isn't losing fat, even though they are.

IMO, this is what anyone and everyone should do at first, if they've decided to use a calorie counting approach. The calculators like MFP and - even fitness trackers - just spit out averages for people of similar demographics. We're individuals. Most people are close to average, but a few aren't . . . that's kind of how statistics-based estimates work.

Calorie needs don't tend to vary dramatically with dietary style. Ultra high protein consumption theoretically could increase calorie needs a bit. Loosely speaking, protein requires slightly more calories to digest/metabolize . . . but 35% protein isn't ultra high. Besides, estimating the calorie-needs effect of ultra high protein consumption would be kind of a cr*pshoot. If there's an effect, it will show up in that 4-6 week trial period.

The one exception to my "stick with it for 4-6 weeks/one cycle" advice would be for someone who seems to be losing very fast in the first week or two, and also starts feeling weak or fatigued or something like that for no other obvious reason. That person might want to eat somewhat more, and restart the experimental time period (or do the slightly more complicated arithmetic required for significantly mixed calorie intake). Fast loss, plus negative symptoms, can be a sign of higher than expected calorie needs, and very fast loss increases health risks.

coryambrose0327160

Add some casein protein powder it’ll help slow digestion and control hunger