New to diet and group

SadKitty27

I initially wanted to do the Atkins diet when I first started dieting..Later I realized (after about 2 weeks into induction) that I liked it, and wanted to stay in induction permanently, because it really helps with hunger - I was hardly ever hungry and I've never stuck to a diet before quite as easily.

Then, I started looking at Keto diets, and thought that it'd be better than Atkins. I've been in keto (testing positive on Ketone strips) for at least 2 months now, but all of a sudden I've been thrown out.

I suspect it's because I'm eating too many carbs (20-25 on the high side sometimes) and too much protein in relation to fat (I think I'm not eating enough fat, and too much protein.)

Anyhow, I guess I wanted some advice on how to get on the right track if anyone didn't mind helping me out
Also, any suggestions food wise to help get the fat count up without being way too high in calories would be helpful too ^^

AmIhealthyyet

Google Primal or Paleo! That is how I eat. Nothing's but real food, my macros are 10% MAX carbs, 30 % protein and 60% fat. I get lots of healthy fat though ghee (butter) coconut oil and other healthy fats. LOVE eating this way, started out with Atkins but switched to this way as I don't want the processed foods!

bacitracin

I also have trouble getting to a high fat percentage most days. The problem is that the steak sold around here that has nice marbling is super expensive, whereas the lean stuff is super cheap. I use Blue Diamond Bold almonds to get some good fats in, but if you can stomach walnuts, they're even higher in the fat:protein ratio. I'm not averse to sucking down a tablespoon of coconut oil either, now that I've tried the Trader Joe's version.

Too much protein can cause excess gluconeogenesis (formation of sugar from protein and fat) which is the point of ketogenic dieting to some extent. Protein does trigger an insulin response.

So, like AmI said, use lots of butter and coconut oil, eat some avocados, eat some almonds and walnuts... and if you do go over a bit on carbs, go do some push ups, pull ups, or a little running.

IrishChik

Google Primal or Paleo! That is how I eat. Nothing's but real food, my macros are 10% MAX carbs, 30 % protein and 60% fat. I get lots of healthy fat though ghee (butter) coconut oil and other healthy fats. LOVE eating this way, started out with Atkins but switched to this way as I don't want the processed foods!

What processed foods?

Yes, Atkins Nutritional does make bars, shakes and now frozen meals but they are not a requirement of any of the Atkins plans.

Dr. Atkins has nothing to do with the new book and meals.

I've compared my Atkins Induction my Keto meals to primal and they are pretty much the same. The only difference with Paleo is that I eat cheese. Paleo is set more on principles and beliefs of our ancestors. It is so much more than just a meal plan.

IrishChik

I initially wanted to do the Atkins diet when I first started dieting..Later I realized (after about 2 weeks into induction) that I liked it, and wanted to stay in induction permanently, because it really helps with hunger - I was hardly ever hungry and I've never stuck to a diet before quite as easily.

Then, I started looking at Keto diets, and thought that it'd be better than Atkins. I've been in keto (testing positive on Ketone strips) for at least 2 months now, but all of a sudden I've been thrown out.

I suspect it's because I'm eating too many carbs (20-25 on the high side sometimes) and too much protein in relation to fat (I think I'm not eating enough fat, and too much protein.)

Anyhow, I guess I wanted some advice on how to get on the right track if anyone didn't mind helping me out
Also, any suggestions food wise to help get the fat count up without being way too high in calories would be helpful too ^^

I am the same. I felt great on Induction and was doing extended Induction and got tired of folks on the Atkins board chiming in about the 14 days. Well the 14 days in the minimum and the book does say you can stay on longer if you have more weight to lose.

About Keto:
You will find a ton of information on http://www.reddit.com/r/keto/ (read the FAQ here) and http://www.reddit.com/r/ketorecipes/

Keto people use this food list to stay within their 20-25. Some will add berries (blue, black, ras, and straw only) and a handful of almonds here and there. It was easy for me to plan meals around this list.
http://www.atkins.com/Program/Phase-1/What-You-Can-Eat-in-this-Phase.aspx

There you will find a ton of ideas and meals on how to stay within the 20-25 net carbs and get close to the macros you seek. I found it extremely helpful. Most of the Keto people started on Atkins. Atkins is basically a ketogenic diet.

I have 2 cups of raw vegetables a day. Mostly green like broccoli, spinach and kale. One with breakfast, one as a snack.
I have 4 cups of salad a day. One with lunch and one with dinner.
Each meal has 6-8 oz of protein.
I eat no more than 4oz of cheese a day.
Snacks are boiled eggs, or celery with a bit of cream cheese and green olives. Sometimes cheese if I am not using it in my meals.
I dont drink my calories.

Things the r/keto recommends is having a tbsp of coconut oil a day or adding butter to your vegetables and even adding both to your coffee. Another thing they recommend are macadamia nuts.

Good luck to you!

AmIhealthyyet

Google Primal or Paleo! That is how I eat. Nothing's but real food, my macros are 10% MAX carbs, 30 % protein and 60% fat. I get lots of healthy fat though ghee (butter) coconut oil and other healthy fats. LOVE eating this way, started out with Atkins but switched to this way as I don't want the processed foods!

What processed foods?

Yes, Atkins Nutritional does make bars, shakes and now frozen meals but they are not a requirement of any of the Atkins plans.

Dr. Atkins has nothing to do with the new book and meals.

I've compared my Atkins Induction my Keto meals to primal and they are pretty much the same. The only difference with Paleo is that I eat cheese. Paleo is set more on principles and beliefs of our ancestors. It is so much more than just a meal plan.

Processed being things like the bars and foods not considered whole. I LOVED Atkins,, switching to it after years of feeling horrible was awesome. I like primal Paleo because more emphasis is put on food quality. I feel many have give Atkins a bum wrap!

SadKitty27

Thank you SO much for all the helpful replies

I'm certainly going to be checking out those helpful links ^^

IrishChik

Processed being things like the bars and foods not considered whole. I LOVED Atkins,, switching to it after years of feeling horrible was awesome. I like primal Paleo because more emphasis is put on food quality. I feel many have give Atkins a bum wrap!

I got'cha. I don't eat that crap anyway. The first time I tried one of those bars I felt light headed and sick to my stomach. I don't buy into the whole "sugar alcohol" thing. I am feeling so much better making things from scratch myself. My only issue with Paleo was the cheese. I know I could make nut cheese but I just dont have time or the budget for it. I like Primal and the Keto plan is extremely similar to Primal which is extremely similar to Paleo. I do get the basic principles of it too. I am not a huge fan of the New Atkins which is "new and improved" since Dr. Atkins passed away. I understand why they needed an update, but I don't like the "lets push our products" commercial aspect of it. That is a huge turn off for me! But I keep the books handy because the "rules" and tips are great for Keto and low carb in general. I do buy my meat from a butcher and get organic when I can.

LauraDotts

I initially wanted to do the Atkins diet when I first started dieting..Later I realized (after about 2 weeks into induction) that I liked it, and wanted to stay in induction permanently, because it really helps with hunger - I was hardly ever hungry and I've never stuck to a diet before quite as easily.

Then, I started looking at Keto diets, and thought that it'd be better than Atkins. I've been in keto (testing positive on Ketone strips) for at least 2 months now, but all of a sudden I've been thrown out.

I suspect it's because I'm eating too many carbs (20-25 on the high side sometimes) and too much protein in relation to fat (I think I'm not eating enough fat, and too much protein.)

Anyhow, I guess I wanted some advice on how to get on the right track if anyone didn't mind helping me out
Also, any suggestions food wise to help get the fat count up without being way too high in calories would be helpful too ^^

How do you know you're out of keto? Are you testing at least trace on the sticks? Do you test in the morning or at night? Not testing positive on the keto strips does not necessarily mean you are out of keto. The strips just register the amount of excess ketones your body is eliminating. You may have become more efficient at burning ketones so that the excess is not there. The amount of water you drink can also affect the test.

How you are feeling is a better indicator of ketosis. Have you started craving sweets?

Why are you eating liquid egg whites? Eat real, whole eggs. That will help with your fat intake. Egg whites are all protein, no fat and no nutrients.

kiramaniac

I looked at your diary. Really solid food choices, with no artificial stuff. Congrats on that!

I noticed that your lunch yesterday was actually fairly high in protein with very little fat. Maybe you need to balance your meals more to ensure that you are getting that balance of fat and protein, and not just getting your fat in at one shot at another meal. Remember - excess protein does convert to glucose in your body. And without being loaded with your fat, I wonder if that would have caused you to drop out of ketosis.

Your diary made me so sad! Girl - you are missing some of the best parts of Keto. Revel in the fat that you get to eat! Chicken breasts, egg whites, and steamed broccoli? Where are the eggs, bacon, cream, butter and all those rich foods that we have been deprived of eating on other diets, but get to enjoy here?

I know that the keto guidelines are 65-30-5 (I think that's right), but I think people are different, and sometimes you need to adjust for yourself. My husband and I bought the blood ketone testing kit, and have done that in addition to ketostrips. (Measuring blood ketones is a much more accurate measurement of ketosis). It was surprising. His blood ketones were borderline at the standard keto macro targets. Mine measured much better when eating the same food - but it was a lesson for us that our bodies are all different, and what is working for one, may not be working entirely for another.

So - what we did is increase our fat. I target 70-20-10. (The 10% for carbs is mostly because I have a lot of fiber, and I get to take a lot of that out). I really saw an increase in weight loss since making that change, and my husband's ketosis levels are much better. This week we are experimenting further and trying to get to 80% fat. I don't know that you want to go that far, but definitely try to add in more fat.

Good luck!