Keto-what???
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4031isaiah wrote: »mcpostelle wrote: »4031isaiah wrote: »What is S.A.D.?
Standard American Diet.
Oh. Ha ha! In my defence, I am probably not familiar with that acronym because I am Canadian.
No problem!
I'd have no idea if you started using Canadian acronyms. 
Hope you found all the info that you need. Keto reddit is a great resource and if you're a female you'll need to check out /r/xxketo wish I had found that site sooner. 0 -
mcpostelle wrote: »4031isaiah wrote: »mcpostelle wrote: »4031isaiah wrote: »What is S.A.D.?
Standard American Diet.
Oh. Ha ha! In my defence, I am probably not familiar with that acronym because I am Canadian.
No problem! I'd have no idea if you started using Canadian acronyms. Hope you found all the info that you need. Keto reddit is a great resource and if you're a female you'll need to check out /r/xxketo wish I had found that site sooner.
Thanks! I am female, so I will check out that site.0 -
That was a great list and a great link kirkor! My only concern is that for the meal suggestion it seems to rely very heavily on dairy for fat. I can't do dairy. Right now, I eat an avocado per day and cook everything in olive oil. I have coconut oil but can never think of how to consume it...0
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I can't do dairy either (other than the odd bit of goat cheese/yogurt). My diary is open to friends if you want to add me to have a peek and see what I eat.4031isaiah wrote: »That was a great list and a great link kirkor! My only concern is that for the meal suggestion it seems to rely very heavily on dairy for fat. I can't do dairy. Right now, I eat an avocado per day and cook everything in olive oil. I have coconut oil but can never think of how to consume it...
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4031isaiah wrote: »That was a great list and a great link kirkor! My only concern is that for the meal suggestion it seems to rely very heavily on dairy for fat. I can't do dairy. Right now, I eat an avocado per day and cook everything in olive oil. I have coconut oil but can never think of how to consume it...
I am dairy-free as well. I make a lot of homemade mayo with avocado oil. Coconut oil is great for adding to roasted veggies.0 -
4031isaiah wrote: »Thanks for your input 110challenge! I think you hit the nail on the head... As much as I want this diet to work, I think I'm still afraid of fat. I totally get the theory behind it, it's just a whole new way of thinking that I haven't quite wrapped my head around yet. I friended you to keep in touch...
I think we were all probably afraid of fat at one time before we started following LCHF. I know I was. It's counter-intuitive because all of our lives we've all been brainwashed to think that "fat is bad," which isn't true (with the exception of trans fats). I highly recommend the following book which is written by two doctors in an easy to understand manner for the layperson with little to no medical background:
http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/09834907080 -
I need to up my avocado game. Such good nutrition.4031isaiah wrote: »I can't do dairy. Right now, I eat an avocado per day and cook everything in olive oil. I have coconut oil but can never think of how to consume it...
Coconut oil: I use it to cook/fry my eggs and chicken and whatever else. The chicken works great if you season it with your favorite herbs, then fry it on med-medium high 5-7 minutes per side. It is much lighter and less "oily tasting" than other oils. It doesn't take much oil to get the job done.
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Thanks guys! Right now, I have a different focus.
*warning! TMI ahead...*
Sorry I know it's a gross topic but even though I'm pretty sure I'm in ketosis because I have been very strict with my eating, the scale isn't moving at all because my bowels aren't moving.
I can't do fibre because I have digestive issues that don't respond well to it. So I have been using stool softeners periodically but I'm at a point where, if I don't take one the night before, I literally cannot go at all that day.0 -
Stop with the stool softeners. Full out. Your body is trying to heal. All they are doing is re-breaking your body every day.
Unless you are uncomfortable and all that, there is zero need to go #2 daily. Most people find their frequency cut in half or down to 25%. The food stays in your digestive tract longer to download more nutrition. Some folks on here go once every few days. Period. So unless you are getting massively uncomfortable, you need to trust the process.
Use coconut oil in your coffee for a double natural whammy. Caffeine often moves things along. Otherwise, up your fats - by a large bit. Fat is the lubrication for that process on this WOE. Fiber (like chia seeds and crap) bungs me up to the point where I don't GO right for a week...and then when I do, it's so dried/hard/painful, it's ridiculous.
There are a ton of posts on this whole thing in the Low Carbers Daily group a lot of us are in, as it covers Keto, as well as every other form of low carb... Since you know you can't tolerate fiber, you need to use fats to help you along... Here's the link to the other group if you wanna check it out.
http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group0 -
Not pooping every day is one of my favorite things about keto! I feel like my digestive system is hyperefficient, like I'm using what I eat at a 1:1 ratio.
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Ya, daily poo no longer a thing once you're full keto. I weigh before the poo and after. Gotta tell ya, the 3-day poop loss is a fun number to see on the scale. Look Ma! I lost 3lbs in 10 minutes. My daily "stool softener" is bacon. First, IT'S BACON, but it's a lot kinder to the system than a stool softener. And it's bacon.
Pill or Bacon. Pill or Bacon. Pill or Bacon.
Really, there should be no debate here. Also, butter. mmmm Butter.0 -
Ya, daily poo no longer a thing once you're full keto. I weigh before the poo and after. Gotta tell ya, the 3-day poop loss is a fun number to see on the scale. Look Ma! I lost 3lbs in 10 minutes. My daily "stool softener" is bacon. First, IT'S BACON, but it's a lot kinder to the system than a stool softener. And it's bacon.
Pill or Bacon. Pill or Bacon. Pill or Bacon.
Really, there should be no debate here. Also, butter. mmmm Butter.
Ha ha! Pill or bacon? I love bacon!0 -
KnitOrMiss wrote: »Stop with the stool softeners. Full out. Your body is trying to heal. All they are doing is re-breaking your body every day.
Unless you are uncomfortable and all that, there is zero need to go #2 daily. Most people find their frequency cut in half or down to 25%. The food stays in your digestive tract longer to download more nutrition. Some folks on here go once every few days. Period. So unless you are getting massively uncomfortable, you need to trust the process.
Use coconut oil in your coffee for a double natural whammy. Caffeine often moves things along. Otherwise, up your fats - by a large bit. Fat is the lubrication for that process on this WOE. Fiber (like chia seeds and crap) bungs me up to the point where I don't GO right for a week...and then when I do, it's so dried/hard/painful, it's ridiculous.
There are a ton of posts on this whole thing in the Low Carbers Daily group a lot of us are in, as it covers Keto, as well as every other form of low carb... Since you know you can't tolerate fiber, you need to use fats to help you along... Here's the link to the other group if you wanna check it out.
http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
Thanks for all of your info! I will be putting all of it to good use.
As for the stool softener, now that I know bacon and butter will help do the trick, maybe I won't use them as often. But when I said I was using the still softener to go, that would be only after having not gone for several days and getting to the point where it hurts to zip up my pants or sit up straight.0 -
4031isaiah wrote: »KnitOrMiss wrote: »Stop with the stool softeners. Full out. Your body is trying to heal. All they are doing is re-breaking your body every day.
Unless you are uncomfortable and all that, there is zero need to go #2 daily. Most people find their frequency cut in half or down to 25%. The food stays in your digestive tract longer to download more nutrition. Some folks on here go once every few days. Period. So unless you are getting massively uncomfortable, you need to trust the process.
Use coconut oil in your coffee for a double natural whammy. Caffeine often moves things along. Otherwise, up your fats - by a large bit. Fat is the lubrication for that process on this WOE. Fiber (like chia seeds and crap) bungs me up to the point where I don't GO right for a week...and then when I do, it's so dried/hard/painful, it's ridiculous.
There are a ton of posts on this whole thing in the Low Carbers Daily group a lot of us are in, as it covers Keto, as well as every other form of low carb... Since you know you can't tolerate fiber, you need to use fats to help you along... Here's the link to the other group if you wanna check it out.
http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
Thanks for all of your info! I will be putting all of it to good use.
As for the stool softener, now that I know bacon and butter will help do the trick, maybe I won't use them as often. But when I said I was using the still softener to go, that would be only after having not gone for several days and getting to the point where it hurts to zip up my pants or sit up straight.
What are your total carb and fiber numbers? Too much fiber leaves me constipated. and how much water are you drinking?0 -
keto doubles sodium needs and low sodium contributes to constipation. Try increasing sodium if you don't eat much salt.0
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Thanks! I have been trying to make a conscious effort to increase my salt and fat...just goes against everything I ever thought I knew about food and nutrition... Old habits die hard...0
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Just a thought but adding magnesium will help you poo as well. Natural Calm works wonders and it certainly doesn't have all the crap in it that a stool softener does ( no pun intended0
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I take straight up magnesium citrate.... No fillers.0
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Hi 4031,
Here are a some of my suggestions:
Set your macros in MFP to:
70% fat
20% protein
5% Carbs
Log every food religiously
Should a Person Have a Food Diary for the Keto Diet?
Try to limit your carb intake to 20 grams (less is better), but never go over 40 a day.
This is VERY important!:
"Keto-flu" and Sufficient Intake of Electrolytes
Fruits are pretty much out. Try strawberries, raspberries instead. Blueberries ~ but 2 oz max.
Eat fatty foods like cheeses, fatty meats, chicken WITH the skin, heavy whipping cream and many dairy products except milk. Yogurt is hard to find (that is suitable for carb count), so forget that. NEVER cut the fat off your food ~ eat it!
Some people can handle small amounts of no-calorie sweeteners, but a lot of people can't handle large amounts of no-cal sweeteners
Avoid foods that grow beneath the ground (starchy)
All breads/flours/pastas/rice/grains are out.
Just about any nut is good, but limit them to 2-3 oz. servings per day. Pecans are the best carbwise.
Do NOT subtract fiber from carb count
Make friends with people on this group that have a track record of good weight loss, and LOOK at their diary. See what they eat. (you can add me)
Read EVERY food label and make sure you know the serving sizes.
If you eat mostly at home, GET a digital gram/oz scale and weigh ALL your major foods that have carbs and calories.
Should You Use a Kitchen Scale to Weigh Your Food?
Don't worry about making mistakes with this way of eating
Experiment, if things don't work, try eating less carbs, or less calories.
Purchase refined coconut oil, butter, mayo and saute, cook-in, pour over all your other foods.
Skip breakfast and any and all meals you want to, especially if you're not hungry
Almost every other diet, you can cheat, and not get caught or suffer ANY consequences, BUT you can't cheat the Keto diet, if you eat too many carbs consistently every day, you will not get into ketosis and/or be Keto adapted!
Ask lots of questions here and on the LCD forum
Low Carb Discussion Group on MFP (LCD)
You DO NOT have to exercise to lose weight. I lost over 70 lbs without doing any exercise AT ALL! I couldn't, I have sciatic nerve damage and water on my knee. I just recently started doing work outside, and it is getting my strength back slowly.
Did I mention for you to get enough electrolytes?:
"Keto-flu" and Sufficient Intake of Electrolytes
Learn how to prepare lunch and dinners in batches....
Plan your which restaurants to go to. Some are more challenging than others to eat at. Sandwich shops, bread shops, bakeries avoid
Anyone can add me as a friend as long as, you are low carb or Keto. I encourage you to be friend if you are: obese, insulin resistant and/or diabetic or prediabetic. Or if you are considering Bariatric surgery.
If you have a totally private diary, don't ask to be my friend.
If you keep your "amount of weight lost" private, don't ask to be my friend.
If you are a "drive-by" dieter, don't ask to be my friend.
I want friends that are committed to health, fitness and weight loss.
Read some of my links below my signature...
I hope this helps,
Dan the Man from Michigan
Keto / Water Fasting / E.A.S.Y. Exercise Program
103 pounds down, 21 to go.
It's Ketogenic or Bariatric Surgery! How I Found the Ketogenic Diet
Previous Discussions on the LCD & Keto Groups
Blog #10 Keto: Abbreviations, Acronyms & Terminology Used on the LCD & Keto Discussion Groups Updated
Blog #13 DittoDan's Milestone's, First's And Good Changes Since Starting the Ketogenic Diet Updated
DittoDan's Keto Blogs
How I got Off of Diabetic Prescriptions Drugs Since I Started Keto Updated
Blog #11 Really Good Keto Websites
Low Carb Discussion Group on MFP (LCD)
Ketogenic Diet Discussion Group on MFP
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