Starting Keto.. any tips/critiques for my plan?
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Does it help to have dinner a smaller meal compared to other meals or it doesnt matter for keto diet?0
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Dinner size doesnt matter. I would just try to stay within your caloric requirements. On keto you start feeling fuller so a lot of times you will eat less.0
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i have been taking this fiber gummy thing that has 5g dietary fiber which they say is soluble fiber...that counts as 5 carbs right? and i still dont have nay idea i am in ketosis or not.... i am still losing weight though....0
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i have been taking this fiber gummy thing that has 5g dietary fiber which they say is soluble fiber...that counts as 5 carbs right? and i still dont have nay idea i am in ketosis or not.... i am still losing weight though....
Fiber is not counted as carbs. Why are you taking a fiber gummy thing? Have you tried green leafy vegetables? They have lots of fiber along with all sorts of other great things for you.
Some examples of awesome ways to get fiber (and feel a lot fuller than fiber gummy things can make you):
160g celery - 5g fiber
1/2 avocado - 5g fiber
175g komatsuna - 5g fiber
415g bok choy - ~5g fiber
2.5 tbsp Hersheys unsweetened cocoa powder - 5g fiber
180g broccoli - 5g fiber
Lots more too, and all of them will make you feel fuller and healthier than any fiber gummy thing! :-)0 -
While in keto would i still see weight fluctuations as much as 3 lbs? i had a bigger dinner last night of eggs and meat and found myself gaining 3-4lbs! Is this normal even on keto? I certainty didn't eat that many calories..0
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Just depends how much water your body stored. IF you didnt over eat on carbs maybe its just from too much salt, or perhaps your period. Best thing to do is weigh yourself every once in awhile around the same time.0
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It was probably too much salt then. I did have a liter of diet soda as well.. today i did see a pound come off.. i guess i should stop overeating even if it is not carbs...0
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Not sure if accurate or not but i bought some ketostix and it shows my level is between 10-40...basically the color is darker than 10but not as dark as 40... this is bad isnt it0
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I would toss the keto stix in the garbage and not worry about it. If you are eating less then 50 carbs net grams you are probably in ketosis. Its not worth fixating over those things. You cant really tell exactly how much weight you are losing due to being in ketosis. I eat at a defecit just in case my body isnt using much of my fat for energy.0
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It was probably too much salt then. I did have a liter of diet soda as well.. today i did see a pound come off.. i guess i should stop overeating even if it is not carbs...
Watch for hidden carbs in diet soda. Double check the label for ingredients and then google the name of the soda along with the words 'hidden carbs' (so google: diet coke hidden carbs).
Some people are sensitive to artificial sweeteners and some aren't, you might want to try going without for a couple weeks to see how you feel.Not sure if accurate or not but i bought some ketostix and it shows my level is between 10-40...basically the color is darker than 10but not as dark as 40... this is bad isnt it
Nope. If it shows you have ketones in your urine you're almost definitely in ketosis.
You probably don't want to read this unless you're just kind of a science geek like me, but it shows that false positives are quite rare and that Ketostix often show lower amounts of ketones than other methods, but "Highly pigmented urine specimens may yield false positive readings. Levodopa will also cause a false positive result."
http://www.ncbi.nlm.nih.gov/books/NBK247/
Take away from that to make sure you're drinking enough water to have normal urine when you test (not super concentrated yellow) and I'd presume you know if you're on L-Dopa.
It doesn't necessarily matter, though:
"For the most part, I simply see ketosis as a "side-effect" of fat loss (burning to be more accurate), more than something to be explicitly sought out. That is, when you accelerate fat oxidation with the methods above, you tend to enter ketosis. Ketosis in and of itself isn't any big deal."
-Lyle McDonald
Is your body looking and feeling better? Clothes seem a little looser? Fridge full of stuff which is good for you like leafy green veggies and real, unprocessed foods? Are you doing a good job of keeping an eye on your food intake using MFP?
If yes, be happy and don't worry about it. You're doing fine. :-)0 -
ok so i went on a date today and we decided to get dimsum... i am not sure (how can i tell?) if i got knocked out of keto or not from that meal... I had:
1 shumai
1 seafood shumai
few pork belly with bok choy (there is sauce on it so probably carbs...)
1 duck eggroll
2 pieces of fried calamari - i tried my best to take the crumb part out...
2 small (shumai size) pork bun and i ate only the pork filling...0 -
Ok so i might bump up my cal to officially 1300... I feel i have been eating around there this past week with extra meat as the 200... I find my LBM is 160ish so my protein should be 80 and i think i will hit that with 1300 since right now with 1100 i am eating low 70s.... Other than that I really dont feel any negative side effects or anything maybe because i was more or less going on low carb prior to keto so the change is not as drastic? I did take a look and the past month i lost 20lbs (prob all water...) and my fitbit cal burn is about 3400/day. I did some rough math:
(3400 - 1200) *30/3500 = 19 lbs or so.... so that means the plan is somewhat accurate? i have to admit there were a few "cheat days" where i overloaded with fat/protein (trying to fix the habit...)... i am trying to shoot same result this month...0 -
On keto you shouldnt take too many carbs even if weight training. You should up the protein intake (Supplement with whey protein and take creatine to help build muscle) In fact I would change your workout routine to include more weight training then cardio. Building muscle burns more then cardio throughout the day. I've been on keto for 4 months. Burned off 22 lbs and built a lot of lean muscle. I now do cyclical keto diet where I carb up once a week to maintain my goal weight and muscle. My macros when doing straight keto is 5 carbs 65 protein, and 35 fat. Weight train 45 mintues 5 days a week. Do 15-20 minute cardio session 3-4 times a week. I'm fairly active as well as I coach football and Im out on field all the time with kids. As for pre workout if you feel you need the energy I have used NO Explode and my new favorite is MP Assault. Pre workout energy drinks.0
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Ok so i might bump up my cal to officially 1300... I feel i have been eating around there this past week with extra meat as the 200... I find my LBM is 160ish so my protein should be 80 and i think i will hit that with 1300 since right now with 1100 i am eating low 70s....
Your protein is still too low. You should be eating 0.6g/lb of lean body mass. That would be a minimum goal of 96g/day. And you can go as high as 160g/day. Don't be afraid of too much protein.Other than that I really dont feel any negative side effects or anything maybe because i was more or less going on low carb prior to keto so the change is not as drastic? I did take a look and the past month i lost 20lbs (prob all water...) and my fitbit cal burn is about 3400/day. I did some rough math:
(3400 - 1200) *30/3500 = 19 lbs or so.... so that means the plan is somewhat accurate? i have to admit there were a few "cheat days" where i overloaded with fat/protein (trying to fix the habit...)... i am trying to shoot same result this month...
This rate of loss is not sustainable long-term. Honestly, you'll lose plenty of weight at 2,000 calories a day and be a lot happier. This is not a race.0 -
Figure I will use this as a semi update thread instead of
So i started Keto almost exactly 8 weeks ago and has lost exactly 30lbs. I guess it is normal or maybe less since initially it is water weight. I have noticed recently my loss has been more or less consistent around 3 lbs - does this indicate that i have reached the point where i am losing real weight/fat and not water weight? I KNOW for a fact that my belly down because i can wear 4 holes(not sure the tecnical terms here...) on my belt than when i started and am on the last hole on my belt without struggling on my stomach.
I know it is looking promising but i am curious if there's any way to speed this up or this is what i will be expecting for the weeks to come? Anything i can change at this point?
I know one pitfall i have had recently is knowing back of my head i have a little leeway on my calories so sometimes i eat up a bit but never with carbs and always within 200 cals (maybe extra hamburger pattie or nuts or something). As of now i have not had any bad symptoms from the diet but i did slightly tweak my knee last week but after a heat pad or two it is all good - which also attributed to my decreased activity last week as well...
Some things i am still trying to change and would like recommendations:
1. get out of soda completely. For lunch i drink Guarana Zero (if you havent.... TRY IT!!!). It is carbonated water so unless sparkling i count it as "soda". I am trying to cut it out after i finish the last few bottles...
2. Workout drink? From my calories plan i do have enough protein and fat (from the Rosedale calculation) so it's not like i NEED an PWO drink but if it helps muscle mass maybe i will consider it...
3. Drink Bai5? I have a sweettooth for juice type of drinks and had Bai5 the other day and it tasted very good. I noticed it has Erytol and google it briefly and i didn't find a lot of keto related info but one article said the sugar substitute seems to be safe... Any tips because IF Erytol counds as carbs it is whopping 8g!!!
4. More water? I am not sure if i have enough water/liquid - i drink maybe 3-4 cups of tea and a can of diet soda during work. Workout i drink 16oz(2 cups?) of vitamin zero type of drink and at home i probably get 2-3 more cups of tea in. I dont feel jitters from the caffeine...
5. CLEAN OUT FREEZER - this is more a personal food thing. I just live by myself and it seems whenever i go to costco i buy different package of meat to try so now in my freezer i have enough protein to cover for 2 months of food if i just buy veggies from now on...... the stuff's all tasty but i need some good rotation haha...
6. Interim Fasting? I read briefly on it and am slightly intrigued.... Wonder anyone here tried it and if it helps speed up weight loss? I figure the time for my fast would be from dinner to lunch since i never really ate breakfast prior to keto...0 -
Hi, I'm starting LCHF on Monday I went to Costco and got all the right foods I need to do it. Can't wait for the weight to come off. I'm here 767 days now and only lost 35lbs. I'm ready!!!!!0
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Bump for information. Thanks to everyone who posted, it's very informative reading for a low carb newbie!0
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cool. if anyone have any newbie questions i can try to help since i was one (maybe still am!)... i have been on it for 3 months now.0
