finished first day

ea101367

Yesterday was my first day doing a keto based diet. I've spent the last week looking at the info I can find on line and here on MFP.
So , for the first few weeks I am ignoring calories to get the eating part right. I would love some input on my diary for yesterday. Is this the idea? Are the choices I made getting me close enough to my macros?(5% carbs/35% protein/60% fat). Any input is appreciated. would love a few friends to keep me going in the right direction.

bmoliv66

Looks like a good start. Don't be afraid to eat a lot to get you through the first few days, focusing on keeping that fat up. I would keep and eye on the diet soda as some people stall or have increased cravings with artificial sweeteners but if you are having one a day I wouldn't be too worried- I know I have mine when I want haha.

sb4480

So it looks like you did OK yesterday, you came in at 21 net calories, which is great! A few comments:

Half and half, change it to heavy whipping cream. Don't worry about the calories, you'll be able to use less than H&H and it will taste better (you can also consider adding coconut oil to your coffee for an added punch, the fat is good for you).

Protein powder, it looks like the brand you use is low carb, just make sure to check the nutritional value every time you buy a new container. Protein powder seems to suffer from regular reformulations and I've seen horror stories of people's powder going from 2gm one container to 20 the next. So keep an eye on it.

Bean sprouts, cut them out. They don't add a ton of nutritional value and are pretty heavy carb for what you get. If it's the texture you want, consider shredding up some celery (use a peeler to remove the strings first).

I sent you a friend request and I'll open my diary too. For the most part when I find a combo of meals that fits my macros I tend to eat them every day with only slight variations. You'll see a lot of eggs and bacon as well. Those are sort of my fall back meals. Also, I'm gluten intolerant so I don't eat any wheat or products containing gluten. So you'll see I don't do the snack bars, etc. Pepperoni and jello are about as processed as I've gone in the past week.

ea101367

Thank you for the suggestions and friend requests. It is hard to grasp the "Fats are your friend" way of thinking after years of everyone pushing low fat . I've always naturally loved more protein and good fats so I'm hoping this is the way my body wants me to eat for a healthy life. A few more questions.
-Should I be taking in a high fat breakfast to get thinks going or is it just making sure you get enough throughout the day? and
-roughly how long does it take for your body to go into ketosis? Do you need to use the sticks or can you get by without ( I haven't checked if I can get them at my drug store)

sb4480

Yes, you should DEFINITELY have a high fat breakfast! I usually do some sort of eggs with meat and/or cheese, which keeps me full until 1-2:00. I prefer my caffiene to be cold and carbonated, but a lot of people like to add fat to their coffee through heavy cream, coconut oil, butter, or 'MCT" oil. Fat in the morning is supposed to jump start the fat burning process for the day.

It took me 3-4 days to get into ketosis. I didn't get strips until day 4, but I definitely had the breath and pee issues by day 3. For some reason ketones are more concentrated in the evening, so I test right before I go to bed. I've been consistently in the moderate to high range since I started using the strips. You can get them at any drug store because diabetics use them. You'll find them in the diabetic supply section, so near the lancets and such.