One Month Keto Challenge

I would look into one of the keto groups here and talk to them before giving this a go, especially if you are only trying 30 days, since the first two weeks of low carb/keto are supposedly really rough with the "carb flu."

Most of the people in the groups have been doing low carb/keto for awhile and would be able to give you good advice on how to set your macros (for example, I believe it is supposed to be high fat, moderate protein, and low carb, not high fat/protein) and the pros and cons of this eating style. @Ladymiseryali and @hookilau are two posters I've seen around who have done low carb/keto long term, and are very knowledgeable, upfront, and honest about what to expect.

If you do a search under groups, you should be able to find them, I can't remember the names off the top of my head, but someone else might be able to pop in with a link.

Kate, I'm just curious why you are wanting to try this. Most of us have some motivation for going on a LCHF diet, so I'd be interested in hearing yours. Is it just weight loss? I want to caution that Keto can be extreme for some people, especially when compared to other low carb diets like Atkins and Paleo.

My wife and I started on Keto about a month ago. In my case, I started on it because of a diabetes diagnosis. Prior to that I had been struggling with prediabetes for about 7 years or so. So my motivation was to reverse course. The good news is that it's worked tremendously, and as a side benefit I've lost 21 lbs since starting it. My wife has lost 10. She's on the diet mainly to support me.

It took a good week to reach ketosis but, rather than starting slowly, I just jumped in with both feet. The most difficult part to deal with is the headaches as your body goes through carb withdrawal while it switches over to fueling with ketones instead of glucose. That can last a week. During this period you'll want to up your water intake and electrolytes, including sodium, because you'll be expelling a lot of these minerals. I found that taking a low dose magnesium-potassium supplement and drinking a cup of hot bouillon before bed helped immensely.

There's a general misconception that Keto is a high fat AND high protein diet, but that really isn't the case. True, most of your calories will come from fat. But consuming copious amounts of protein is a recipe for disaster, since your body will convert excess protein into glucose and throw you out of ketosis. I learned this the hard way. Instead, you base your daily protein intake on your lean body mass, generally 1 to 1.5 gms protein for every kilo of lean body mass (Google "Keto calculator" to find this number). And don't forget that protein can be hidden in many foods, particularly dairy and vegetables.

Lastly, I would suggest starting very simple, so that you learn how to adjust your meals so they work best for you. There will be an overwhelming urge to immediately start making Keto pizzas and baking goodies with almond flour. Instead, start with a simple protein, a cup of vegetables, and the proper amount of fat. On the first week, I added most of my fats (usually in the form of butter or olive oil) to my already cooked food. I will tell you there is something very satisfying about putting a big tablespoon of butter on otherwise boring broccoli or spinach, especially after being told for years that it's bad for you.

Anyway... good luck! I don't consider myself to be an expert at this early stage, but if there's anything I can do to help, just holler.

-Steve

We've got 45 days left in a 90 Day Challenge here:
http://community.myfitnesspal.com/en/group/100212-low-carb-challenge

Here's the Keto group:
http://community.myfitnesspal.com/en/group/1143-keto

Low Carber Daily Forum has many keto folk as well:
http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-group

I've been doing Keto for just over 6mo myself. More than welcome to friend me if you feel like it. But do visit the groups.

https://www.bulletproofexec.com/

Katedineo wrote: »

Wow, I appreciate all the responses. I am at the very beginning of this journey doing research and figure out how i need to approach this. I am trying keto because as long as i can remember i have had a sever sugar intolerance and wheat allergy and when i eat carbs i get out of control cravings! I am tryng to reset my system, get my dependency off sugar and carbs and create some balance in my life. I have also been struggling to lose 30 lbs for some time now and it is contributing to low mood. My intention is to stay on keto as long as needed. Why i suggested one month was so i gave myself a realistic goal. As i learn more and read more I am sure I will modify.
I intention with me post was to find some support as i know it will be rough with the cravings i experience.
Thanks for all the imput!!!!

Have you seen a doctor about intolerances and allergies and done a proper elimination diet? If not, you may want to start there to determine exactly what is going on. I would imagine a sugar intolerance would severely limit your dietary choices with fruits and vegetables as well.