Hey there

Jess_Me_xoxo

I'm new to keto and still learning about it!! I am in transititon from a low fat diet. I swear I was SO afraid to eat fat, ever. It was always reduced fat and fat free for me. I am looking for some mfp's & any tips you have discovered that will help me (mainly introducing fats in...I know NOTHING about them and the carb up?!?).

I'm pretty active (run 3x a week and strength train 2x).

danielg810

Get adequate protein (between 2-2.3 grams per kg bodyweight) and try to get a serving of vegetables (broccoli, spinach are great if your lifting), and if you have extra fat cals macadamia nuts and olive oil are awesome to fill the gaps.

I did keto , ckd, tkd, and now im back to a more balanced 40c/30p/30f macros. Keto should be 65f/35p/5c. If I would've done anything different it would be watch out for saturated fat (esp in whole milk products), i ate it like crazy and it didn't make me fat, but it wasn't healthy.

Theres a lot of good articles i can reccomend if ur really interested

Jess_Me_xoxo

Thanks for the info and the heads up on sat. fat (to be honest, I still get the different kinds of fats mixed up since I thought all fats were bad)!

And if you wouldn't mind sharing the articles, the more I know the better :happy:

danielg810

For Carb ups: http://www.simplyshredded.com/research-review-an-in-depth-look-into-carbing-up-on-the-cyclical-ketogenic-diet-with-lyle-mcdonald.html

For glycemic index: http://www.mendosa.com/gilists.htm

blacklaceroses

keto rocks 163 down 27 more pounds to go!!!