Keto 3 Week Challenge
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Good morning everyone.. its nice to see some new challengers and helpful information!
I wonder if I need to take this more *slowly.. not knowing anything about .. I want to use this challenge as a stepping stone to eating more wholesome foods, my body needs.
*I ate one of my favorite Kashi GNB last night looked to see the carbs.. 29 grams, that I would of never paid any attention to before. According to the chart that would take all but 1 of my grams for the day. It was pretty eye opening!
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Love me some Epsom baths!!1
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@BeLLe_60 You might just surprise yourself on how you good you feel just with in the few weeks.....you can look at it this way as well, doing Keto first will teach you awareness of everything you're putting in your body, and where your possible triggers are....after the challenge you could modify your diet to more of a paleo or whole30 or whatever approach.
A couple of my friends are doing keto after they saw my results....these are middle aged women that ate well, but were well into at least 230-270 pounds.....their first two weeks were amazing, they kept texting me on how good they felt, and their aches and pains were diminishing, sleep was restored, AND the kicker was they couldn't believe how crappy they felt when they deviated from the plan. Their bodies let them know immediately when their was too much sugar in something, or artificial somethings.... It's an amazing way to rid your body of inflammation !2 -
Thanks for posting all the helpful links Mary!!! Can't wait to start.
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BeLLe- The first time that I did this I did not go slow at all. I had flulike symptoms for three days. Then I did feel a little sluggish for a week. That is why I am making all of these suggestions to do prior to February 5. If you have already started to cut down on carbs, processed foods, and sugar it should be a fairly smooth transition into ketosis. Your body is very equipped to do this process naturally with very little side effects. Isn't it amazing how many carbs there are in food we would eat every day! Just being aware is One step closer to success!
Mary0 -
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I'd like to do this as well, this seems similar to the Atkins diet, am I right? If so I've followed that a few years back and lost a lot of weight0
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ginniccole3 wrote: »I'd like to do this as well, this seems similar to the Atkins diet, am I right? If so I've followed that a few years back and lost a lot of weight
Fantastic! Very similar to Atkin diet. Atkins was protein based and this is fat based with the purpose of going into ketosis and burning fat instead of carbs! But, with awesome fat loss results!
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Hello everyone! In preparation for the keto diet it is a good idea to rid your house of temptation and prepare for the food that you plan on eating. In the link in my original post you will find the list of foods to eat and to avoid. I usually eat meat, eggs, dairy, green vegetable and fruit low in sugar. I use a lot of olive oil and butter for cooking with. This is to ensure that I get the amount of needed fat into my diet.
One of my favorite things to eat is bacon and eggs for breakfast! I also make chicken fajita salad. I have already cooked 5 pounds of chicken breast seasoned with the fajita seasoning for flavor. It is easier to go by grams of carbs eaten. I bought a scale for the last time that I did this to ensure that I got the correct amount of carbs. When starting off on this diet they suggest between 20 to 25 g of carbs/day. If you would like to look up recipes I did check out the site that BeLLe and pwrfl1 suggested ketodietapp.com. They have down loadable recipe books that you can look at for ideas. Good luck everyone with your preparation!
Mary1 -
Can anyone recommend a good protein powder/meal replacement that is keto approved?0
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Kilika735 I am not very educated on protein powder but, I do know that whey and vegetable based protein powder would probably not have any or very few carbs.
I looked a few sites up online for you that might be able to help.
http://www.livestrong.com/article/555970-what-is-a-good-protein-shake-for-a-ketosis-diet/
http://ketodietapp.com/Blog/post/2014/05/20/All-You-Need-to-Know-About-Protein-on-a-Low-Carb-Ketogenic-Diet
http://www.tasteaholics.com/keto-gains/low-carb-protein-powder/3 -
Something that I didn't realize when I first started is that protein is meant to be " moderate" This is not a high protein free for all.....for most women protein will be around 60-80 grms. Pick fattier types of meat like chicken thighs, higher fat ground beef like 80/20, rib eyes steaks, full fat cheeses, eggs, etc to get those proteins in.
Some may struggle with keeping protein moderate and fats high.... Try butter, coconut oil, heavy whipping cream in your morning coffee, or smoothie.
When you log your meal using MFP, work on getting your fat grams close to double the protein grams....you will feel more satiated and it's a great wayto keep things keto- balanced per meal.5 -
Something that I didn't realize when I first started is that protein is meant to be " moderate" This is not a high protein free for all.....for most women protein will be around 60-80 grms. Pick fattier types of meat like chicken thighs, higher fat ground beef like 80/20, rib eyes steaks, full fat cheeses, eggs, etc to get those proteins in.
Some may struggle with keeping protein moderate and fats high.... Try butter, coconut oil, heavy whipping cream in your morning coffee, or smoothie.
When you log your meal using MFP, work on getting your fat grams close to double the protein grams....you will feel more satiated and it's a great wayto keep things keto- balanced per meal.
Yes! Thanks for emphasizing that! I cooked with olive oil just to get enough fat! 75% fat! I will talk about bulletproof coffee and fat bombs this week. If you think of anything else that people need to prep for either physically or foods wise let us know!
Mary1 -
@fanncy0626 and @pwrfl01 Thank you ladies for all your helpful suggestions! It makes a huge difference and will help us newbies become successful with the changes we are making.
I joined the Low Carb groups here on MFP.. I am reading the differences between Keto/ Paleo/ Primal?
I doubled the coconut oil in my coffee this morning and reduced the sugar slightly..that I have been working on to cut in half now, I could taste the rich coffee taste without masking it with sugar.
Baby steps 2 -
A ? Please share your salad dressing of choice?0
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Blue cheese ! Look for creamy recipes you can make yourself, or a high grade olive oil and balsamic vinegar is good too. Most store bought may have hidden sugars, so you have to check the labels. I think Marie's is fairly clean version.1
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Great job with your coffee, BeLLe!1
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There is a vast amount of information out there. I would recommend staying away from the sweet treats in the beginning and pay attention to those electrolytes!2
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ChoiceNotChance- Thanks for the tip!
Here is information on why electrolytes are so important!
https://www.dietdoctor.com/low-carb/side-effects
Excellent information on side-affects and what to do to prevent them.
Mary0 -
@fanncy0626 - thanks for the invite!
I've been reading about Keto vs an Atkins style Lo Carb. Initially, I thought they were the same -- but, you're right- the diff is in the higher fat.
I'm going to get reading the other info provided here and join this Feb challenge. Even if I don't know everything and don't get it perfect - I won't let 'perfection' stop me from trying or be a reason that I PROCRASTINATE this time.! (A trigger sabotage for me)
I think it was a post by @pwrfl1 that encouraged me to go for it - the one about the middle aged ladies at heavier weights getting results. That's me! I just want the muffin top / spare tire thing gone! It's better since I've been weight lifting. But, I lost some of my improvements over the holidays
But, no feeling sorry for myself! I'm still determined to find the eating style that I can follow going forward!
I just turned 50 on Monday and I'll be dang if I spend the back half of my life struggling with excess belly fat!
It's really about the health of my body and being super fit at 50+!
Thank guys! I'm looking forward to this.3 -
lwhayes- fantastic! Pwrfl1 is also one of our resident experts since she has been doing this for a while! Together we all make a great team and will be very successful!
Mary0 -
Really excited to find this group! Could really do with a group like this to stay on track! Done my macros today and start today! Good luck everyone x2
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.lwhayes820 wrote: »@fanncy0626 - thanks for the invite!
I've been reading about Keto vs an Atkins style Lo Carb. Initially, I thought they were the same -- but, you're right- the diff is in the higher fat.
I'm going to get reading the other info provided here and join this Feb challenge. Even if I don't know everything and don't get it perfect - I won't let 'perfection' stop me from trying or be a reason that I PROCRASTINATE this time.! (A trigger sabotage for me)
I think it was a post by @pwrfl1 that encouraged me to go for it - the one about the middle aged ladies at heavier weights getting results. That's me! I just want the muffin top / spare tire thing gone! It's better since I've been weight lifting. But, I lost some of my improvements over the holidays But, no feeling sorry for myself! I'm still determined to find the eating style that I can follow going forward!
I just turned 50 on Monday and I'll be dang if I spend the back half of my life struggling with excess belly fat!
It's really about the health of my body and being super fit at 50+!
Thank guys! I'm looking forward to this.
Oh honey I was right there with you about 14 months ago! I'm 51, and I'm telling you, this was the easiest and best thing I've done for myself! When I found low carb, 14 mo ago I was 265 ish....I tried cycling high and low carb eating,.it was alright, but I found I felt much better on the lower carb days. Then I discovered LCHF...and then went Keto.....today I'm 175. I was NOT perfect by any means....but I soon realized that cutting out the sugars and processed crud was huge for me, I felt so much better health wise!
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This is what my veggies for the day usually looks like. Notice the carrots and parsnips.3 -
For now, I am going to cut out root vegetables (my personal choice). This quart bag of veggies has about 20 net carbs. My goal is to keep net carbs to 30g/d once the challenge starts. I will be more meticulous with weighing and logging veggies once the challenge has started.
For breakfast this morning I had leftover ribs. No carbs.
Will snack on the vegetables pictured today. The sugar snaps are the highest in sugar/carbs in this bag.
Tonight planning on spinach salad and salmon.
Then I will see how I am doing on carb and calorie intake for today and tweak as needed. As of today, I am limiting carbs to 50g/d in preparation for the challenge.
Getting excited about this challenge! Thanks, Mary!
Karen2 -
Looks and sounds positively yummy! Don't forget to add the fats- perhaps a creamy dressing or homemade dip for those veggies !1
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Karen - those veggies look delicious. Great plan for reducing carbs!
Today will be an off day for me. We are having our last family Christmas! I plan on trying for CICO today which will include a cookie or two!
I am still working on drinking more water. I have pretty much eliminated all Mt Dew from my diet. I will reduce carbs and increase fat this week. I will work towards getting closer and closer to the Keto macros by the end of the week! Make sure to check your macro settings and monitor how you are doing.
Have a great day!
Mary
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