Keto Day 1 :) Advice Support!

Fit4Life004

Hi, today is my first day of keto. This morning I had an egg lol So just wondering how to jumpstart my body into Ketosis? What things do u eat for breakfast? and tips on snacks and dessert if ur craving something sweet. Also working out? thanks for the support everyone

Christina

TPlenge

I have read it is important to keep your electrolytes up in the beginning to ward off the headache and such that many people experience while switching over to ketones as their predominant fuel source. I sprinkle salt and Morton Salt Substitute (a source of potassium) on my food and take a magnesium supplement. I like to make my own sport drink with mio water flavoring (0 carbs) and sprinkle in some salt and the salt substitute.

You can take some Coconut Oil to raise your ketone levels. Did you get some ketostix -- those can be helpful for feedback and inspiration.

Take the time to read up as much as you can, it will help with your motivation. I love watching youtube videos on lowcarb/paleo/keto and have been saving them in a playlist as I find ones that are interesting. This is my list so far: https://www.youtube.com/embed/videoseries?list=PLUWPm_yDj-ghyDlnkW9CZVQ-dJYQtfEXu

TPlenge

My favorite dessert is a half cup of Greek Gods Greek Yogurt with flavorings (mio water flavoring, or sucralose & vanilla, etc.) A homemade chocolate shake with cocoa powder and sucralose and heavy whipping cream. I know many people are opposed to artificial sweeteners, as long as they don't spike my blood sugar - I am okay with them for now.

My food diary is open to everyone, if you want to see what I eat. I usually have a protein shake for breakfast. Coffee, heavy whipping cream and a scoop of protein powder, whirred in a blender and then poured over ice.

emmysusanne

Anything with bacon, bacon, eggs & cheese, I always have these for breakfast - http://cavemanketo.com/2012/02/14/bacon-breakfast-muffins/ and drink my coffee with almond milk to save a few carbs/calories.

Fit4Life004

how did u get into ketosis? How long did it take u?

Twylashea

I have bulletproof coffee (or my version of it anyway) nearly every morning. I got the keto flu pretty badly at the start of week two and can still feel nauseas if I don't drink broth a couple times a day and make sure I get my water.

I've never really measured with Ketostix because I started seeing changes in my body almost right away and figured whatever I was doing was working. But from what I've read it can take up to 4 weeks to enter a state of ketosis. Most people also go through, and I certainly did, post induction stall syndrome after their first flush of weight loss.

A snack I enjoy is Philadelphia cream cheese, mayo, raw hemp seeds and raw pumpkin seeds mixed together and spread on green lettuce leaves. High in fat, high in protein, low in carbs. Supper filling.

Been experimenting with pancakes made from protein shakes and eggs with almond butter on top.

Scrabbled eggs, poached eggs, boiled eggs... And butter on everything!

SASSYGIRLY30

breakfast usually bacon and eggs

lunch - tuna salad with full fat mayo with avocado and tomato salad on the side

snack - mozzarella and pepperoni

dinner - usually salmon/chicken legs/shrimp etc... if its a lower fat protein ill prepare it in a higher fat sauce..

snack - depends on my mood and if i got all my fat/protein in for the day could be a fat bomb, keto cheesecake, or nuts...

This time around I've put more variety into my food... I've done this before and have lost quite a bit and this keeps my sugar in check.

I would def look around for recipes and check others diaries for ideas...

It took me 12 days to get into Ketosis... I absolutely love it!! Good luck

kiramaniac

There are a lot of variables that will impact this - what you ate before (this will impact how much stored glycogen is in your body); exercise (this will deplete stored glycogen); how much fat, protein, and carbs you are now eating. Probably 3-5 days for most - but it can be more or less than that. Some people are resistant for going into ketosis (Atkins wrote about this). In general, the higher the fat, the faster you'll get into ketosis.

Keto adaptation is more like 3+ weeks.

A good article:
http://www.ketotic.org/2012/05/keto-adaptation-what-it-is-and-how-to.html

bacitracin

Kiramaniac really knows her stuff.

Besides just diet, you might want to look into the book New Rules of Lifting For Women, it will help you lose body fat and retain lean muscle mass (and tone your body and keep it tight!)
http://cavemanketo.com/ has good recipes.
http://www.dietdoctor.com/lchf is a good starter to help explain it to family.
http://www.vivalowcarb.com/ has some hard-to-find items as far as low-carb groceries go.
http://nuclearfuzzgrunge.com/tlcm/ has a lot of heartening success stories.
http://www.gnolls.org/1141/eat-like-a-predator-not-like-prey-paleo-in-six-easy-steps-a-motivational-guide/ and http://www.contraros.com/nutritional-ketosis/ketogenic-food-list/ have a very nice list of foods to eat.

http://josepharcita.blogspot.com/2011/03/guide-to-ketosis.html is just everything you need to know. Ever.


Get some of this stuff. Use it a lot.

simplypanda

Here's some advice I can give you... When I first started the keto diet I was super paranoid about my carb intake... I was counting out individual lettuce leaves and only having a few pieces of broccoli, etc. Then, I realized that I could and should eat a lot more carbs than i was eating. You need to eat some carb foods (vegetables) to get needed nutrients. Keep your carbs under 20 and you'll hit and stay in ketosis. Also... make sure you're eating enough! 1 egg for breakfast is not enough! Have 1-2 eggs and a couple pieces of bacon! This morning I cracked an egg into 1/2 an avocado (where the pit goes) and baked it with pepper jack cheese on top. It was delicious and very keto friendly!