Starting Keto today

rustytentpeg
rustytentpeg Posts: 2 Member
edited November 14 in Food and Nutrition
Are there any Keto followers out there? I'm just adding my Macros to the App now and looking forward to the change.
I've been using a calorie controlled diet for 5 months and lost 2st... I want to change my lifestyle now and see the benefits.
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Replies

  • hazegaming28
    hazegaming28 Posts: 1 Member
    I just started a keto diet few days ago, although I must admit it's kinda hard trying to limit your Carb intake as most of the foods we're used to are Carby. So in the beginning you might need to do a little reasearch on low carb and high fat recipes. But once you've got everything down you will enjoy it.
  • jayneylil
    jayneylil Posts: 5 Member
    I'm going back on keto after having my baby. Managed to loose 40lbs last time but ive put it all back on! I was looking for a keto challenge group for Jan, anyone seen one?
  • snickerscharlie
    snickerscharlie Posts: 8,578 Member
    There's a LCHF/Keto group here at MFP that you might want to join:

    http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
  • CeeBeeSlim
    CeeBeeSlim Posts: 1,359 Member
    Just started! Good luck. Feel free to add me, All.
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    Make sure you increase sodium. Electrolytes often egt low with the water loss caused by low carb and low insulin levels. Keto'ers will usually need at LEAST 3000-5000mg of sodium per day. That's a over 2 tsp of salt.

    If you let electrolytes go low you may experience a headache, fatigue, crankiness, brain fog, nausea, muscle aches and eventually cramps. People call it keto flu but it is actually low electrolytes... or badly planned ketosis. ;) Sodium from a couple cups of broth, salt tablets or even salted water (I add a tsp of salt to water every morning).

    If you get to the point of muscle cramps it means your magnesium and potassium are getting low - K and Mg were being leached out and used as electrolytes. You may need to supplement with those as well.

    And ditto the group mentioned. They are a GREAT bunch.
  • janicelo1971
    janicelo1971 Posts: 823 Member
    a lot of great recipes all over the internet on low carb high fat...check out fat bombs!
  • CeeBeeSlim
    CeeBeeSlim Posts: 1,359 Member
    @nvmomketo whoa! Thanks for mentioning this! I just started about three days ago and last night in my sleep my calf cramped up to the point I was almost in tears and couldn't catch my breath! Would the lower mag and pot occur just after three days?!
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    edited December 2016
    CeeBeeSlim wrote: »
    @nvmomketo whoa! Thanks for mentioning this! I just started about three days ago and last night in my sleep my calf cramped up to the point I was almost in tears and couldn't catch my breath! Would the lower mag and pot occur just after three days?!

    @CeeBeeSlim It could. It took mine a little over a week to hit. :D I came from the old school thinking of low salt = good. I could not believe that I needed that much salt a day so I fought it... and suffered needlessly. LOL ;)

    Drinking salty broth, and take potassium and magnesium (citrate - not oxide) if you have it. Sodium will help the most though. Probably.
  • mandaRN78
    mandaRN78 Posts: 5 Member
    I have been trying off and on for a few weeks...but holidays and blah blah blah. I'm also back and forth on it. I am re starting with no excuses today. Making my plan and list now. Super excited. Found some really great info on Keto gains. Good luck to you!!
  • heartrocklover
    heartrocklover Posts: 12 Member
    I just joined MFP today. With my intentions of starting low carb /keto tommorrow. Have had luck with it in the past. I have been checking out alot of utube channels for ideas and recipes. One channel Keto connection is a great couple, they have a 20 day Challenge starting tomorrow to keep your carbs under twenty and a new fb page. I need to clear out my fridge today of all my carbs. :smiley:
  • ahealthiercara
    ahealthiercara Posts: 139 Member
    I started today. Was hoping to figure out how to do it without eating so much animal protein but in running numbers, my carbs were too high with nuts and seeds. It's going to be quite an adjustment for me. I'm used to eating a lot of veggies to stay full.
  • Geishakim
    Geishakim Posts: 2 Member
    Please add me, been low carb since September 2016.
  • Cylphin60
    Cylphin60 Posts: 863 Member
    nvmomketo wrote: »
    Make sure you increase sodium. Electrolytes often egt low with the water loss caused by low carb and low insulin levels. Keto'ers will usually need at LEAST 3000-5000mg of sodium per day. That's a over 2 tsp of salt.

    If you let electrolytes go low you may experience a headache, fatigue, crankiness, brain fog, nausea, muscle aches and eventually cramps. People call it keto flu but it is actually low electrolytes... or badly planned ketosis. ;) Sodium from a couple cups of broth, salt tablets or even salted water (I add a tsp of salt to water every morning).

    If you get to the point of muscle cramps it means your magnesium and potassium are getting low - K and Mg were being leached out and used as electrolytes. You may need to supplement with those as well.

    And ditto the group mentioned. They are a GREAT bunch.

    I have to second everything said here. I did all my research AFTER I thought I was dying
  • chrisblower370
    chrisblower370 Posts: 1 Member
    Loving the Bulletproof Coffee to start my day, coupled with the occasional TABATA on the rowing machine, my energy level has shot up. Had a delicate digestive system for the first couple of days, but that's to be expected from going from a 75% carb diet to a 5% carb diet. I'm going to use the drinking of broth idea to keep my salt levels up as well.
  • Libellue23
    Libellue23 Posts: 76 Member
    I highly recommend the Facebook group
    LCHF- low carb high fat. I have been so much more successful since following the advice given there.
  • Sauce301
    Sauce301 Posts: 1 Member
    jayneylil wrote: »
    I'm going back on keto after having my baby. Managed to loose 40lbs last time but ive put it all back on! I was looking for a keto challenge group for Jan, anyone seen one?

    I haven't seen any but I want to start also, I've see ppl indicating that they are starting I need support. We can start something
  • heartrocklover
    heartrocklover Posts: 12 Member
    ahealthiercara wrote: »
    I started today. Was hoping to figure out how to do it without eating so much animal protein but in running numbers, my carbs were too high with nuts and seeds. It's going to be quite an adjustment for me. I'm used to eating a lot of veggies to stay full.

    CARA, Check out the utube channel VeggieKate, she has keto recipes geared to a vegetarian. Do you eat eggs. I on my last go with low carb way of eating starting I ate a lot of salads and I would put a hard boiled egg on it for protein and sometimes tuna. They now have flavored tuna in foiled packets. I tried the lemon. It was pretty good. Now I'm back at it with a keto mind set so will be using my fats with avocados, some nuts, bacon. I'm excited to make a cobb salad tonight and I'm sipping on chicken broth for my sodium.
  • rustytentpeg
    rustytentpeg Posts: 2 Member
    Thanks all, had my first 'bulletproof coffee' this morning and actually thought it was lovely.. I wasn't sure about the butter and coconut oil mix but it definitely works... that will be my early morning breakfast snack before I start work.
    Back on the bike tomorrow after my Xmas break so should start to see some weight loss again... Xmas takes its toll haha.
  • marm1962
    marm1962 Posts: 950 Member
    These are all great websites and have some pretty good recipes --- to me the pizza crusts are awful, but everyone has their own taste buds

    Dietdoctor.com

    iliveibreatheimhungry.com

    irule.com
  • marm1962
    marm1962 Posts: 950 Member
    rustytentpeg wrote: »
    Thanks all, had my first 'bulletproof coffee' this morning and actually thought it was lovely.. I wasn't sure about the butter and coconut oil mix but it definitely works... that will be my early morning breakfast snack before I start work.
    Back on the bike tomorrow after my Xmas break so should start to see some weight loss again... Xmas takes its toll haha.

    Try some cinnamon in there too, it's yummy
  • eivy_adams
    eivy_adams Posts: 8 Member
    Hey Guys,

    I have just started Keto today ( vegetarian). And looks like I managed to get Carbs on track and even reach my Fat target, however I am down by 90g ( 110 g is a goal) of my protein. So obviously something went wrong. Plus I still have almost 400 kcal left.

    For the beginner what would be the most important target to reach? Any advice on how to balance my meals to increase protein and still keep carbs on track.
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    eivy_adams wrote: »
    Hey Guys,

    I have just started Keto today ( vegetarian). And looks like I managed to get Carbs on track and even reach my Fat target, however I am down by 90g ( 110 g is a goal) of my protein. So obviously something went wrong. Plus I still have almost 400 kcal left.

    For the beginner what would be the most important target to reach? Any advice on how to balance my meals to increase protein and still keep carbs on track.

    You want to hit protein, try not to pass your carb goal, and adjust fat as needed. If hungry, eat more fats. If not hungry, and you want a 1000kcal day, eat fewer fats but try to hit your protein minimum- or close to it.... Now that's minimum protein. Usually close to 50-60g for a woman. Mine is set at 71 g, or close to 20% of a 1500kcal diet. 110g is fairly high so if you miss it sometimes, I wouldn't worry.

    90g of protein is plenty. If you don't want more you could skip the protein. If still hungry and you want to hit that macro, you'll need lean protein - maybe a protein powder.
  • eivy_adams
    eivy_adams Posts: 8 Member
    Hi,

    thanks for your reply. I think because im new im still struggling to understand and set my goals clearly. After doing keto calculator my gaols are:

    1330kcal
    25g Carbs
    109g Fat
    118g Protein

    now you mentioned that you on so much lower about of protein. I managed to reach my fats and just few grams above in carbs. but not eve half way on protein.

    What is more I have heard that you need to minus fiber from cars. can you please explain that :)

    thanks
  • unnichaacko
    unnichaacko Posts: 116 Member
    eivy_adams wrote: »
    Hi,

    thanks for your reply. I think because im new im still struggling to understand and set my goals clearly. After doing keto calculator my gaols are:

    1330kcal
    25g Carbs
    109g Fat
    118g Protein

    now you mentioned that you on so much lower about of protein. I managed to reach my fats and just few grams above in carbs. but not eve half way on protein.

    What is more I have heard that you need to minus fiber from cars. can you please explain that :)

    thanks

    Can your diary public please? It would help me get an idea about what could I eat. I have been searching for quite some time but wasn't really successful making a plan for myself :(
  • eivy_adams
    eivy_adams Posts: 8 Member
    oh sure just tell me how :) I like creating recipes and im planning to start posting my meals on facebook page you can fine me :Vega Pega goes Healthy ( on facebook)
  • eivy_adams
    eivy_adams Posts: 8 Member

    [/quote]

    Can your diary public please? It would help me get an idea about what could I eat. I have been searching for quite some time but wasn't really successful making a plan for myself :([/quote]

    Hey just did you can find it now. But I only add items or recipes. so it might not be helpful. But today was a good day, I met my carbs and my Fat and only very little behind with my protein.

    Ill see how this week will go and once ill feel comfortable I will post foods on facebook page :)
  • taryninoly
    taryninoly Posts: 45 Member
    My diary is public and I just started keto yesterday... so far so good :)
  • taryninoly
    taryninoly Posts: 45 Member
    Also- can I add fiber into my macro graph/circle? I want to look at my net carbs vs gross carbs for the day.
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    eivy_adams wrote: »
    Hi,

    thanks for your reply. I think because im new im still struggling to understand and set my goals clearly. After doing keto calculator my gaols are:

    1330kcal
    25g Carbs
    109g Fat
    118g Protein

    now you mentioned that you on so much lower about of protein. I managed to reach my fats and just few grams above in carbs. but not eve half way on protein.

    What is more I have heard that you need to minus fiber from cars. can you please explain that :)

    thanks

    Your protein would be set at a level of someone who loves protein, and who is doing some hard lifting for muscle gains (like a bulk or recomp). Many don't need it that high, but keep it high if you like it high. Do what works for you. :)

    You don't NEED to minus fibre from carbs. That would be called net carbs. Some people prefer to go with net carbs. It helps them to consider nutritional superior carbs like veggies (which has a lot of fibre) versus a processed carby food with lower fibre. People who like to maximize their carb intake find they can eat more carbs when those carbs are high in fibre. For example, someone may be able to stay in ketosis at 50g of total carbs if all carbs are high in fibre; it may only be 25g of net carbs. This will vary between people and is less true for those of us with insulin resistance.

    I go with 20-30 g of total carbs, and those carbs are in veggies, nuts, and incidental carbs in eggs, meats, and dairy. It is just easier for me because nutritional labels here (canada) give total carbs. To get net carbs I need to do some math, and I don't want to do that for all of my foods. Besides, I KNOW my veggies and nuts are high in fibre so I feel no need to track it. ;)

    Do what works for you. :)
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    Oops. I forgot to add that the Low Carber Daily MFP group has a way to set up your dairy so net carbs is shown. It's listed in our launch pad sticky somewhere.
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