I ate around 3000 cals initially and didn't restrict. I thought I would gain weight in first 2-3 weeks and was prepared for increase in weight. However, I lost the weight though I was eating more calories initially. You should focus on getting leto adapted and eat when you are hungry and stop when you are full.

Usually my body adapts by the second week of dropping calories. I will forget to eat because I don't feel hungry very often. You just need to make sure you are drinking lots of water.

Usually my body adapts by the second week of dropping calories. I will forget to eat because I don't feel hungry very often. You just need to make sure you are drinking lots of water.

This.
And sodium if there is no medical contraindication. 3000 mg to 5000 mg a day.
1-2 cups of (non low-sodium) broth a day is usually enough to help get your sodium up there.

I agree. Don't focus on limiting calories, just focus on keeping carbs low and getting enough fat and protein into your daily diet. I usually have almonds or all natural peanut butter as a treat, or coffee with heavy cream or sugar free flavored creamer. Make sure peanut butter does not have any added sugar in it. I look for ones that only have peanuts as their ingredient.

So the first day went well, didn't feel hungry at all. Today however has taken a bit of a nosedive...ended up eating some dark chocolate and a few too many nuts. However - I think I've learnt that I need to bulk my meals out a bit more with dark greens, and make sure I don't skimp on the protein (being mostly vegetarian before, I don't naturally go for the protein). I've eaten a hell of a lot of fat though and am still miraculously within maintenance calories. So yay! Am still a bit worried about putting on weight eating this way...
By the way, what does everyone on here eat when they feel like a treat? I'm not sure the nuts and chocolate are a good idea on a regular basis, but I have been feeling a little bit bored with my food at times...

The reason I suggested hardcore-type induction is to put you into ketosis faster so you can better control cravings.
I wouldn't eat a thing other than meat, eggs, fat and 4 oz cheese if I had binging issues just so I can get over said issues to have a fighting chance.
I didn't allow myself any 'treats' for several months. A few Sundays, I had 1 Atkins PB cup that I fit into my macros. I found I didn't care for them much, so the rest are still sitting on the shelf all these months.
I've been testing, so it's different, but every up day/feeding day (I alternate day fast, so this would mean 4 days a week) I have built anywhere from 2 tsp to 2 Tbs almond or almond/coconut butter and 1-2 squares (10-20gm) of dark chocolate 90% Lindt into my macros. I find this amount of carb/fiber at bedtime keeps my ketosis in the right range throughout the night.
But again, I did not invite "good" carbs like veggies or 'treats' into my menu until I had control over carb craving issues, and I think for me this was key as I have had no "cheats" in all these months (since 3/25).

Whipping cream! a tablespoon or two whipped to frothiness. I make a latte at work with a little handheld blender I got at Ikea, and usually eat some of the whipped cream before the coffee gets added! yum.

I wouldn't limit calories initially. I wouldn't even track calories initially for the first 2-3 weeks, but I would do hard core type of induction a la Atkins '72 (total carbs, not net) with only meat, fat, eggs an up to 4 oz hard cheese only.
Then after I am stable with no hunger issues, I would begin tracking the calories and macros that satisfy me.
This is how I began, though I wasn't actually knowingly following Atkins '72 induction protocol at the time. I didn't have a scale for the first 12 days either, so didn't weigh. Sometimes I wish I knew how much water weight I lost, but really, while I totally need to lose weight, I was losing for a myriad of reasons besides the scale weight loss. I didn't have binging problems, but the hard core induction will more quickly thrust you into ketosis to help with some of the cravings you might be experiencing. Atkins also suggested some supplements like L-glutamine and chromium picolinate to help with cravings. I still incorporate L-glutamine into my fasting days sometimes to curb hunger, especially since I had added a lot of carbs back in a few weeks ago to get my ketosis down to "optimal ketosis" range.

Again, this is just my take on it. The mileage of others may vary.

How are you doing BB? Thank you for starting this topic. I am fighting the urge to binge and reading what members (including me!) have written has really helped me to identify the current triggers. Almost all of the usual...not eating enough, too restrictive, bored. The only one missing is that I have not eaten carbs.

I am going to finish my last cup of water and go to bed without indulging.

Good luck to you and everyone and thanks again.

TQ

Hi! I've been on and off on keto because I often binge. Sad, i know.

So if i stop counting calories at least for the 1st 2 weeks and eat strictly keto, i'll lose the urge to binge?

maemaymei wrote: »

Hi! I've been on and off on keto because I often binge. Sad, i know.

So if i stop counting calories at least for the 1st 2 weeks and eat strictly keto, i'll lose the urge to binge?

I did. My cravings dropped away so drastically, instead of stopping myself from eating, occasionally I have to force myself to eat. Food has no ridiculous power over me anymore.

OP, and others who also are starting and have binging trouble, I used to joke around that I had a little food-demon always on my shoulder. I called him Loki, picture Tom Hiddleston in his Loki costume, and he was always whispering insidiously, urging cravings on, "You're ravenous. Eat it all." After the first week of keto, he started getting really quiet. My life is so much happier without all that noise. He's gone on now and left me to bother someone else I guess. I haven't carb-cheated once. I've been ketoing since June 1st.

I second the advice you have received. Induction yourself exclusively. Resolve that it will be so! Once you are in ketosis, you can add other things, but you will find if you follow this advice, the binge cravings will start to drop off. Then, when that is over, you can worry about calories. As long as Loki is bugging you, binges are going to derail you. Eat until you are full on the foods you should in induction. Your appetite will start to calm down after a couple weeks, and you will be satisfied with less food. You can worry about tracking calories then. Until then, hungry? Eat.

Tell Loki he is a pathetic little turd, and he isn't going to screw you over any longer. Best wishes, and let us know how it turns out for you.

You CAN do this.