Starting Keto!
caitlingettingfit14
Posts: 12 Member
Hey all, so I'm just starting the keto diet and would love any advice or input. I am vegetarian but eat seafood occasionally, so my diet is a little different. However, as you can tell from my food diary the last 3 days I am staying within macros and eating between 20 and 30 net carbs a day. So far I have not lost any weight, but I am wondering if there is anything I am doing wrong or if I just need to wait it out. I only have about 20 lbs I want to lose, and even down 10 lbs would put me at an average weight for my height. I am 21 just for reference. Things I'm concerned about: eating too much cheese (I love it and it really gets those fats since I'm vegetarian), if keto will take more time since I'm only looking to lose 20 lbs, and any advice/help from those in a similar weight/height doing keto.
Any recommendations/advice would be greatly appreciated!!
Also, I had wine last night but am not planning on drinking at all the next few months.
Any recommendations/advice would be greatly appreciated!!
Also, I had wine last night but am not planning on drinking at all the next few months.
0
Replies
-
Your diary is closed.
Make sure you are weighing everything, even the cheese.0 -
Is there any specific reasons you're doing Keto instead of just a calorie deficit? Have you actually done the research on this diet and what happens to your body when it goes in to ketosis?0
-
I just opened my food journal!
Also, I'm looking to do keto, because I want to lose fat and work on building more strength (weight lifting/strength training). I also have been reading a lot about increased energy/mood. I am already sensitive to carbs and recently plateaued while eating about 40 to 70 carbs a day, so I wanted to give low carb another try. I lost 10 lbs throughout this year and had the best results when I was consciously eating low carb (though not as low as a keto diet).0 -
Drink LOTS of water.
Also, if you aren't already, weigh EVERYTHING you put into your mouth. You'd be surprised just how much we underestimate, just by not weighing our food.
Good luck to you!0 -
I have read all of the science behind keto, and from what I've read it is possible to do it with a vegetarian diet. I am looking for advice particular to people in my height/weight range and vegetarian diet, because I find most people are looking to lose significant weight or eat a meat-based diet.0
-
Thank you for the advice! Water may be the culprit as I don't track it very thoroughly.0
-
Well it hasn't been much time. I see that sometimes you are over 30. Staying closer to 20 will certainly get ketosis started faster if that is what you want.
Some tricks: full fat instead of non fat, heavy cream instead of half n half (just be careful of calories), cut tomatoes unless you know you are staying under your goal, use meat substitutes as little as possible since they seem to contain carbs instead of meat (obviously just make sure you are under your goal), and don't forget to eat avocados if you can get them.0 -
I just opened my food journal!
Also, I'm looking to do keto, because I want to lose fat and work on building more strength (weight lifting/strength training). I also have been reading a lot about increased energy/mood. I am already sensitive to carbs and recently plateaued while eating about 40 to 70 carbs a day, so I wanted to give low carb another try. I lost 10 lbs throughout this year and had the best results when I was consciously eating low carb (though not as low as a keto diet).
Keto diets don't produce any faster results than regular calorie deificits. I would advise against doing anything you can't do for life. You'll likely gain the weight again after you start eating carbs.
Do what works for you. Just try not to make this more complicated than it has to be.0 -
Keto is something I chose, due to alot of different foods making me feel drained and wanting to crash. Probably because I was borderline diabetic. But, from my experience so far, Keto has eliminated that feeling. That's personally the reason I do it. I also find it very sustainable for me. That is, as long as I'm getting close or just past my calorie allotment for the day.0
-
LOL.OkI just opened my food journal!
Also, I'm looking to do keto, because I want to lose fat and work on building more strength (weight lifting/strength training). I also have been reading a lot about increased energy/mood. I am already sensitive to carbs and recently plateaued while eating about 40 to 70 carbs a day, so I wanted to give low carb another try. I lost 10 lbs throughout this year and had the best results when I was consciously eating low carb (though not as low as a keto diet).
Keto diets don't produce any faster results than regular calorie deificits. I would advise against doing anything you can't do for life. You'll likely gain the weight again after you start eating carbs.
Do what works for you. Just try not to make this more complicated than it has to be.0 -
OP, Read my profile, I try to keep it up to date. But I have come long way on Keto in last 6 months. Thats what lot of pros i know use to cut fat quickly and compete. Legendary body builders like Arnold Scharzeneggar and Reg Park in their books talk about what you need to do to cut fat quickly. Read their books, its pretty similar to Keto.0
-
I eat keto-style, but I eat meats too. I also eat LOTS of veggies. I would suggest looking up recipes for casseroles that involve mainly veggies, as well as soups. I make TONS of veggie soups and veggie casseroles that are cheesy, creamy and awesome.
The reason you may not be losing is because you may not have much to lose to begin with. When it comes to women, or women that are close to or at a healthy weight, the loss will be slower. So my advice is to keep doing what you're doing, maybe up the water intake and be patient.
Oh and expect questions and critiquing of your eating lifestyle. It comes with the territory of doing low carb around here.0 -
I think you're on-track for ketogenesis except for the wine. Alcohol is metabolized even before sugar, so it will get between you and your goal. Aside: TJ smoked gouda has 0 carbs - unbelievable! Does it taste any good?
You might want to get some keto-strips to have an indication when it happens, and to relate it to how you feel.0 -
I eat keto-style, but I eat meats too. I also eat LOTS of veggies. I would suggest looking up recipes for casseroles that involve mainly veggies, as well as soups. I make TONS of veggie soups and veggie casseroles that are cheesy, creamy and awesome.
The reason you may not be losing is because you may not have much to lose to begin with. When it comes to women, or women that are close to or at a healthy weight, the loss will be slower. So my advice is to keep doing what you're doing, maybe up the water intake and be patient.
Oh and expect questions and critiquing of your eating lifestyle. It comes with the territory of doing low carb around here.
Definitely looking to make veggie soups with the vegetable broth from trader joe's! Definitely going to keep going0 -
I think you're on-track for ketogenesis except for the wine. Alcohol is metabolized even before sugar, so it will get between you and your goal. Aside: TJ smoked gouda has 0 carbs - unbelievable! Does it taste any good?
You might want to get some keto-strips to have an indication when it happens, and to relate it to how you feel.
The smoked gouda from Tj's is AMAZING. They have an amazing cheese selection, almost all hormone/rBST free. The prices are also great - 2nd in my opinion to buying some of the high quality bulk cheese they sell at Costco (feta, parmesan, goat cheese, etc). I've been looking into purchasing the Phinex diagnostic strips to see when I reach ketosis - any thoughts or other recommendations?0 -
Keto is great. Love it.
Definitely possible to do vegetarian keto:
https://docs.google.com/document/d/1GOgxLJy3Txl5hdzBYfUEJlpTggNcoNnPv7pqLGya1h0/edit
http://www.reddit.com/r/vegetarianketo/comments/1ck4yp/my_vegetarian_keto_starter_kit/
http://ketodietapp.com/Blog/?tag=/catVegetarianVegan&title=Vegetarian & Vegan0 -
Well it hasn't been much time. I see that sometimes you are over 30. Staying closer to 20 will certainly get ketosis started faster if that is what you want.
Some tricks: full fat instead of non fat, heavy cream instead of half n half (just be careful of calories), cut tomatoes unless you know you are staying under your goal, use meat substitutes as little as possible since they seem to contain carbs instead of meat (obviously just make sure you are under your goal), and don't forget to eat avocados if you can get them.
As I've been reading all day, I came to these same conclusions! Heavy whipping cream instead of half & half seems like a great option.0 -
Keto is great. Love it.
Definitely possible to do vegetarian keto:
https://docs.google.com/document/d/1GOgxLJy3Txl5hdzBYfUEJlpTggNcoNnPv7pqLGya1h0/edit
http://www.reddit.com/r/vegetarianketo/comments/1ck4yp/my_vegetarian_keto_starter_kit/
http://ketodietapp.com/Blog/?tag=/catVegetarianVegan&title=Vegetarian & Vegan
Yes, I read Upwright's post before I started! Great info. How do you feel about the meat substitutes? I've only been eating the lowest carb ones, but I'm still unsure since they're processed - thoughts?0 -
Ketogenic diets offer no metabolic advantage over a protein matched isocaloric diet.
Ketogenic diets are definitely not beneficial for building strength.
Lack of carbs and animals seems like you could be setting yourself up for possible micronutrient deficiencies to me.
I have done CKD before and they do work but unless you are insulin resistant or closing in on VERY low BF's keto isn't really required IMO. I prefer to diet the easiest way possible. For most people, that will be a varied diet that has adequate protein and a calorie deficit.0 -
Keto is great. Love it.
Definitely possible to do vegetarian keto:
https://docs.google.com/document/d/1GOgxLJy3Txl5hdzBYfUEJlpTggNcoNnPv7pqLGya1h0/edit
http://www.reddit.com/r/vegetarianketo/comments/1ck4yp/my_vegetarian_keto_starter_kit/
http://ketodietapp.com/Blog/?tag=/catVegetarianVegan&title=Vegetarian & Vegan
Yes, I read Upwright's post before I started! Great info. How do you feel about the meat substitutes? I've only been eating the lowest carb ones, but I'm still unsure since they're processed - thoughts?
I try to stay away from processed foods, but if I didn't eat meat I'd probably eat meat substitutes and try to find the "least processed" ones I could while still fitting keto macros. Plenty of people on MFP eat processed foods and are able to lose weight; as long as they fit your macro goals, I don't think they will hinder your weight loss. 0 -
Honestly I gave low-carb (Ketosis) a legitimate try recently.
I spent about 6 weeks at under 20 net carbs a day.
I was tired, sluggish (that energy boost everyone else gets, didn't happen), foggy minded, weak, constantly hungry, famished, hangry and emotional the entire time.
It was miserable.
And, I got sick, truly sick, and missed two days of work, for the first time in years.
20 net carbs is not enough for me to take in the fruit and veg level my body thrives on.
I've seen it do "miracles" for others, but my body doesn't jive with it's chemistry.
I went back to normal Paleo (which is still pretty low carb) but I've been really enjoying bananas, mangos, and sushi!
I love not caring less if I go over 20 carbs and my keto stick is clear than I feel sluggish for days because I just couldn't live without another serving of veg. That's kind of like intentionally dieting yourself into sickness.
Good luck!
Do what works for you.
PS I lost 0 weight in keto. I truly believe what I did lose was water weight because I started in the 180's, ended in the 180's, and I'm still in the 180's. Lots of suffering for 0 progress.0 -
how do people doing keto get fiber?0
-
how do people doing keto get fiber?
a) is it necessary
b) by eating foods with a high ratio of fibre to carbohydrates, like mushrooms or flaxseed.0 -
QUOTE: Yes, I read Upwright's post before I started! Great info. How do you feel about the meat substitutes? I've only been eating the lowest carb ones, but I'm still unsure since they're processed - thoughts?
- - - - - - - - - - - - - -
I have been through the spectrum of limited and specific diets. I have never been trying to lose weight, but my strict diet is most closely related to energy efficiency. I am an extremely active individual and believe that, for peak performance, the nutrients we supply our body are a major determinant of full physical potential. I have been researching more about the Ketogenic diet because of long distance sporting events in which I participate. The ability of the liver to metabolize fats for fuel more efficiently can have an astounding effect on your overall bodily function, performance capability, and mental clarity. That being said, it can be a long, arduous, bumpy road to get your body more acquainted to that process. Just remember that everybody's body is different, and everybody's energy needs are different.
Over the past 10 years I have been vegetarian, then vegan, then raw vegan without corn, soy, or gluten, then I added fish, then I added eggs, fish, and wild game meat but did not allow for anything else. Finally, I have started to look more closely into ketogenic diets but continue to exclude corn, soy, or gluten.
The previous post directing you to Unwright's essay is disturbing to me for only one reason: the amount of processed foods. Clean eating is of the utmost importance to me, regardless of what rules I am following for food consumption. It is often said that American society has developed a tendency to shop more in the aisles of the grocery store than on the outer walls (where raw, unprocessed foods reside most often). My beef (haha) with processed meat substitutes is the over-use of soy and the inclusion if heavily processed wheat or gluten. We are already over-exposed to soy products in processed foods. Despite it's high protein content, it is the new "corn" for derivatives in processed crap. Do a google search of the hormonal and chemical impact of over consumption of soy, and I guarantee you will reconsider being a lazy vegetarian ever again.
I believe that anybody can benefit from the keto diet in bodily function and mental clarity - if it is done appropriately. However, for weight loss,or muscle development I feel that there may be less restrictive and more easily-regulated options that will have a greater impact. If you are not familiar with him, Brendan Brazier is an accomplished triathlete who has written a series of books on eating for energy (and he is vegan). His most important book is "Thrive: The Vegan Nutrition Guide." In it is a breakdown of impressively underutilized foods as well as a 12-week meal plan. Eating this way for 12 weeks was a game changer in my life.
Another good book that focuses on the science of food interactions with the body is the "Perfect Health Diet." Although the authors (both impressive scientists) promote the consumption of meat, the information is invaluable and it is all very relatable to Ketogenic Diets (High fat, low carb, moderate protein). Reading that also gives one a good understanding of what can be eaten in place of meat for the same general benefits.
Key points:
- everybody's needs are different
- be careful and tedious when investigating new diets, or nutrient deficiency is inevitable
- do not be blinded by the sound of a diet that, on the surface, sounds like it will turn your body into a fat burning machine
- and most importantly, stay determined and steadfast in your ways only if you are able to defend your reasoning on sound research and solid arguments that make sense (i.e. what is better about a vegetarian diet vs. a clean eating diet that is humane, sustainable, and better for the overall well being of the body on a macro/micronutrient and cellular level?)
Best of luck.0 -
Drinking heavy cream in my coffee right now for the first time and boy is it yummy!0
-
looking into purchasing the Phinex diagnostic strips to see when I reach ketosis - any thoughts or other recommendations?
Not familiar with those - I've only used Bayer Keto-Stix? which can be cut in half to save money. I suspect they're all pretty much the same.
I suggest don't try to "max out" ketones count like a game, but in truth I don't have any experience with ketosis beyond 15 (ppm? the median of the test range) . At that rate with mostly sedentary activity, I lost 1.5-2# per week and I just didn't identify ANY side effects except maybe increased clarity. Hunger didn't occur so it seemed weirdly easy. My caution to you is, just use test strips as an indicator that your system is explicitly breaking down some stored fat - not that "bigger numbers are better". At the same time see if you can relate test results to effects like smell of the breath, irritability, headache, energy, whatever.
At some point you may run out of stored fat, then I expect more muscle (and who knows maybe brain) will be broken down for energy - dial it back BEFORE that happens.0 -
how do people doing keto get fiber?
just like most folks, veggies.0 -
At some point you may run out of stored fat, then I expect more muscle (and who knows maybe brain) will be broken down for energy - dial it back BEFORE that happens.
I'm pretty sure that dietary fat is used in a proprietary fashion, so before you get to stored fat, whatever fatty stuff you eat gets utilized.
Keep fat high in relation to other macros.0 -
what does "proprietary" mean here?
Just saying there is a limit. Assume she/we are restricting calories, then once the dietary calories are burned up, and the glycogen is burned up, and the stored fat is burned up, then you got nothin'. So the body will burning the furniture as needed, so don't try to squeeze blood out of stone, or else the wheels will come off of the clown car.0 -
what does "proprietary" mean here?
Just saying there is a limit. Assume she/we are restricting calories, then once the dietary calories are burned up, and the glycogen is burned up, and the stored fat is burned up, then you got nothin'. So the body will burning the furniture as needed, so don't try to squeeze blood out of stone, or else the wheels will come off of the clown car.
I believe the typical reason your body burns muscle (catabolism) is because your body wants to use the amino acids since there aren't enough in your diet. This can happen before it needs to burn muscle simply for calories.
I think hookilau was just trying to say that if you have almost no body fat and need calories, then eat them in fats.
But before that happens, if you start to lose muscle, it's probably first due to the fact that your body needs to use the protein. So then eat more protein.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 427 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions