Daily Check-In for Keto Friends 2017 Version
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Still think I've got another week or so before i settle back into my own life, but im trying to hang on to my plan and self care whenever possible. Not running from the feelings and definately cutting myself some slack with my program, which is helping me to at least not lose ground.
Hoping for a pared down keto fasting kind of day to get rid of carb bloat from some weekend indulgences, which were not excessive.
Retail therapy this AM, in the form of some new yoga items which I've been doing for a few weeks. Trying to get some flexibility back, now that endurance has definately improved.
To me, staying primarily keto is going to always be my go-to plan and my first stop for a reset.
Honestly, i feel like i am doing the real work of my weightloss journey now and am finding it way harder than the losing weight phase. Learning to live with all the ups and downs, staying present for myself when I'm able, and keeping stable with eating while I'm living... really is the key to this journey for me.
I feel like this is the work that will let me be free of body issues, of sickness around my perceptions of eating, of weight gain for self protection, and of fear and anxiety based binging/ purging cycles.
Its so hard, but I know I'm so much healthier and kinder to myself than I was even a year ago; even if...for now...i have to live through pain without my fatsuit to shield me.
Luv you, pals. Rock on!!4 -
Hi everyone !
So, I have a question. I have searched the forums and online and have seen it both ways. Here's the story.. I bought those Atkins Endulge as I was really craving something sweet. On the box it says 1g net carbs. On the tracker it goes in as much more. So should I be counting net carbs or just as they are on the nutritional info. Thanks !!0 -
Tried the keto pancakes recipes. . . not for me/.... ughhh ... I wanted to like them, but they had my house smelling badly... the taste and texture was eggy and rubbery. . . so not like pancakes. I decided I'll just eat regular pancakes just not as many. Probably not 100% keto but I'm still learning.0
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You've just stumbled across the age old question of net vs total when counting carbs. And you will find just as many varying opinions. The Atkins products use some sort of sugar alcohol to sweeten it. Many believe they do not have to count the sugar alcohols bc the sweetener is not supposed to raise your blood sugar or cause insulin spikes. Personally, I think the reaction to these artificial sweeteners are highly individual, some people many not react at all to them, where others find themselves dealing with more intense sugar cravings. With Keto, you are trying to eliminate sugar or things that turn into sugar quickly in the body by keeping your carbs low. This way your body is forced to adapt its main fuel source away from sugars to fats.Hi everyone !
So, I have a question. I have searched the forums and online and have seen it both ways. Here's the story.. I bought those Atkins Endulge as I was really craving something sweet. On the box it says 1g net carbs. On the tracker it goes in as much more. So should I be counting net carbs or just as they are on the nutritional info. Thanks !!
I count net carbs on my fruit and veggies, and total carbs on any thing else, still keeping my total amount for the day under 20 gr.2 -
Hi everyone! So I started about a week ago, and have been slowly working towards a "full keto" diet. I'll dig into the other posts, but have any of you run into issues meeting your macros for the day, or found yourself trying to find fat or protein full foods with super low carbs to meet your macros?0
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Hello everyone, I've been Keto for couple years, lost most of my weight in the first six months, started at 215 went down to 180, so much to learn in this WOE, best of all I love the food I eat and keep the weight off without doing hours on a treadmill, I'm starting again to lift weights and it feels great! I guess I've been in maintenance for some time and have upped the healthy fat to about 75-80% of daily intake, I do intermittent fasting during the week and eat a lot on weekends, keto of course,3
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Have a great day!1
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To be honest I fell off a few times, once when my daughter brought home 7 crates of Girl Scout cookies to sell! I ate 8 boxes in about a week, gained 5lbs back, I struggled for 2 weeks to get back on the Keto, but I did, I had other slip ups but got right back on the next day, I realized that the longer I'm on keto it's easier to correct it, I really want to stay on track but know I won't be perfect, it's for the long term, not just about weight for me, my blood pressure is back to normal and blood panel has much improved. So I just "keep calm and Keto on"3
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Hi Everyone!
Today is my first day on Keto. I had a good day but I went over my calories by about 250. I guess it's just hard starting out. I read somewhere to give yourself a week or two of getting yourself into ketosis and getting used to the foods, and then worry about calories. I'm not sure if that is sound advice, since I'm just starting but I might try it.
To introduce myself a little, I've been on every diet on earth. I tried weight watchers 23987521938742 times...I'm actually still a member (I have it free until mid-April). I've also tried simply calorie counting, I've tried eating weird foods like dry fish and beets...I've just done everything since I was about 12 years old. Low carb, however, was never something I've done before. My whole life FAT=BAD...so Keto really scared me at first, but I'm hoping this works because it seems like my last option. OH, did I mention...my wedding is in 6 1/2 months, and I'm desperate to feel comfortable in my wedding dress.
I do have a lot of keto questions...I've been googling most, but some I'd like to see if you guys have answers to. How often do you, if you do, eat more than 20-50g of carbs a day. Is it okay to do that every once in a while? Does it take forever to get back into ketosis? Can you drink on Keto? I've read that you can have things like vodka because they are very low carb. How long can you stay on Keto for (my mom is nervous that it will have negative long term effects)? I'm sure I have more, but I'm not thinking of them now. Any tips/tricks/advice you'd like to offer to this newbie would be much appreciated
Thanks!! 2 -
Welcome LemOnyFresh....to answer your question... Yes! I use avocado, coconut oil, butter, olive oil to increase fats. I also use sour cream, real mayo and blue cheese dressing a lot. Protein is an easy fix bc it's your meats, eggs and cheese.....
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Dflat0821. Those GS Cookies are certainly a slippery slope for me! I haven't purchase any in a few years thanks to keto. Not sure if I could stay away if a child brought them home !! Good luck with your continued success and Welcome to the Keto Forum !2
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HappyBride - Congratulations on your pending wedding! I found the first 6 months going keto very rewarding. Not only did I lose several pounds, I also dropped several inches and It improved many health markers along the way .
I try not to eat higher carbs, but if I do and it's bc of higher veggies or berries , I don't sweat it. If I go over my carbs bc of sweets or breads etc that is not a good thing. I usually feel sick, headachey etc. my body just doesn't tolerate those things any more. Your mileage may very. The scale usually shoots up a bit when I do that bc it causes my body to hold onto water and bloat.
You can get back into ketosis fairly quickly, but everyone is different in that respect. FYI,
Drinking on keto is your choice as there are lower carb spirits out there. Be aware that it can affect you a lot quicker with less drinks.
You can stay on keto for as long as you want. You will find many long term keto or LCHF people on here and the Low Carb Daily forum group. I think it depends on what your goals are and how you feel eating this way.
The Low Carb Daily forum group is a fantastic resource for newbies. I highly recommend joining that group as well and reading their pinned or stickie posts ....they have done a wonderful job putting together an extensive resource list and FAQ section that will help anyone going low carb whether it's keto or not !1 -
Lem0nyFresh wrote: »Hi everyone! So I started about a week ago, and have been slowly working towards a "full keto" diet. I'll dig into the other posts, but have any of you run into issues meeting your macros for the day, or found yourself trying to find fat or protein full foods with super low carbs to meet your macros?
Stay under your carb goal (20g) and try to hit your protein goal, don't stress about the rest. Fat isn't a goal you "need to meet". Use your fat allowance to make sure you are full and satisfied.
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@pwrfl1 I've been using coconut and olive oil and avocados, but I'm trying to stay away from dairy based products; my wife and I have been off dairy for over a year or so, and whenever I slip up the results are...not pleasant to say the least.
@Scochrane86 I'm doing a modified plan to work my way into it: 50% fat, 25% carbs, 25% protein. I'm still starting out, and like anything it's a learning process. I'll be ramping up slowly over the next couple weeks to see what macros keep my mind and body happy.2 -
Lem0nyFresh wrote: »@pwrfl1 I've been using coconut and olive oil and avocados, but I'm trying to stay away from dairy based products; my wife and I have been off dairy for over a year or so, and whenever I slip up the results are...not pleasant to say the least.
@Scochrane86 I'm doing a modified plan to work my way into it: 50% fat, 25% carbs, 25% protein. I'm still starting out, and like anything it's a learning process. I'll be ramping up slowly over the next couple weeks to see what macros keep my mind and body happy.
Good idea, I jumped right into it and that was best for me, everyone is different. But to get in, and stay in ketosis, your carbs need to be under the 20g mark. Low carb is good too, but it won't achieve ketosis.1 -
@Lem0nyFresh - Do you/can you safely use ghee? Other nut oils? Avocado oil, too...
Best advice I can suggest is to seek out fattier cuts of meats for a more natural balance of protein and fats, minus most carbs. Chicken thighs with skin on instead of breasts, ribeyes instead of filet mingon, pork butt or shoulder roast instead of pork tenderloin, etc. Eggs are another fabulous selection. Fish like Sardines, with the bones in, and liverwurst, etc. give a more complete nutritional profile, as well.0 -
Scochrane86 wrote: »Lem0nyFresh wrote: »@pwrfl1 I've been using coconut and olive oil and avocados, but I'm trying to stay away from dairy based products; my wife and I have been off dairy for over a year or so, and whenever I slip up the results are...not pleasant to say the least.
@Scochrane86 I'm doing a modified plan to work my way into it: 50% fat, 25% carbs, 25% protein. I'm still starting out, and like anything it's a learning process. I'll be ramping up slowly over the next couple weeks to see what macros keep my mind and body happy.
Good idea, I jumped right into it and that was best for me, everyone is different. But to get in, and stay in ketosis, your carbs need to be under the 20g mark. Low carb is good too, but it won't achieve ketosis.
@Scochrane86 - Actually, most folks, without outlying health issues or untreated food sensitivities, can actually maintain nutritional ketosis up to about 50 TOTAL carbs a day, more if active. It's really a very individual thing. Dave Asprey, Chris Kressler, and others have suggestions and techniques to help you determine your individual carb threshold. 20 grams of carbs is like the induction number. Most recommend eating the highest number of carbs and calories you can to maintain your NK status and still lose weight. Your metabolism wins in the end that way.2 -
KnitOrMiss wrote: »@Lem0nyFresh - Do you/can you safely use ghee? Other nut oils? Avocado oil, too...
Best advice I can suggest is to seek out fattier cuts of meats for a more natural balance of protein and fats, minus most carbs. Chicken thighs with skin on instead of breasts, ribeyes instead of filet mingon, pork butt or shoulder roast instead of pork tenderloin, etc. Eggs are another fabulous selection. Fish like Sardines, with the bones in, and liverwurst, etc. give a more complete nutritional profile, as well.
Thanks for the info! I have no idea what ghee is so I'm going to have to research it! I haven't used nut oils aside from the occasional sesame seed oil for stir fry stuff. I made a ton of pulled pork the other day using pork shoulder, so I've been chomping away on that.0 -
I have my carbs set at 10% which equates to approx 46 g total carbs. It eliminated obsessive behaviors/stressors for me that I was experiencing when set at 5% and I easily hit ketosis as long as I stay within that range on a consistent basis. I count total because I find too many ways to cheat in my head if I start thinking about net carbs instead (but that is an entirely mental thing!).
If you aren't feeling hungry, you don't have to worry much about meeting your fat or protein macro, as long as you aren't surpassing carbs. There are some great keto sites out there that don't use dairy: www.healthfulpursuit.com is the first one that comes to mind. @kirkor I think it was you that had a fabulous list of diary free sites?0 -
@kimberwolf71 I stumbled upon healthfulpursuit a few weeks ago (I actually used her pulled pork recipe the other night and it is amazing!). Her videos and podcast, while geared very much toward women on the keto diet, are a wealth of information for anyone!0
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Hello, I'm new here, hope no one minds if I jump in. I'm glad to find a group with a lot of women, because when my boyfriend started Keto a few weeks before me I called it his "weird boy diet" before I caved and joined him. He's more of a "eat a block of cheese like a candy bar" kind of dieter whereas I was excited when I started counting grams of fat and realized I didn't have to eat as much bacon as I was having.
Nice to meet everyone!3 -
SisalKeenly wrote: »He's more of a "eat a block of cheese like a candy bar" kind of dieter
I like this guy
Welcome to the big party! I've only been here a day and I've already learned quite a bit from this group and a couple of others. 1 -
But, what kind of cheese is it?2
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RoosterDJC wrote: »But, what kind of cheese is it?
Usually pepper jack.1 -
So a few days ago I found a great deal on country style ribs. I ended up cooking them in the oven and they were absolutely delish. But I'm more excited with what I made with the drippings- I had a few cups of fat, onion and water left over from the ribs. I added the bones from the ribs and covered with water. I cooked everything on low all day long. I added seasonings, and removed the bones....the results were a wonderful blend of fat, collagen , with bits of tender meat in a savory broth. A perfect cuppa!4
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Just started Keto last week 3/8 and have weighed in yesterday-lost 9 pounds (283-274)!! I have not measured myself yet, will do tonight. I have been working really hard to become as educated as I can about this. Still keeping it really simple, and have started to venture out on Pinterest to find some recipes. Have not navigated eating out either. I have not had any fruit, no alcohol, and have added ghee and coconut oil to my cooking. Really surprised with these results, and amazed at how good I feel (I heard about the Keto flu but have been on top of my electrolyte water, sodium, and potassium intake so haven't really felt it, even during the week freaking daylight savings time hit!). I notice more energy, more focus, and reduced appetite. pretty cool. On top of all that, my husband has been changing some of his eating habits and making better food choices....I guess I am leading by example, this motivates me more.3
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.andreasoulcastle wrote: »Just started Keto last week 3/8 and have weighed in yesterday-lost 9 pounds (283-274)!! I have not measured myself yet, will do tonight. I have been working really hard to become as educated as I can about this. Still keeping it really simple, and have started to venture out on Pinterest to find some recipes. Have not navigated eating out either. I have not had any fruit, no alcohol, and have added ghee and coconut oil to my cooking. Really surprised with these results, and amazed at how good I feel (I heard about the Keto flu but have been on top of my electrolyte water, sodium, and potassium intake so haven't really felt it, even during the week freaking daylight savings time hit!). I notice more energy, more focus, and reduced appetite. pretty cool. On top of all that, my husband has been changing some of his eating habits and making better food choices....I guess I am leading by example, this motivates me more.
Congrats! Sounds like you had an easier start to it than I did.
My boyfriend and I, who are both doing keto, drew a blank the other day when we wanted to go out to eat, but ended up doing Brazilian bbq and it was perfect. Lots of delicious meat and we could select green vegetable sides2 -
Welcome to all of the new comers! I wish you the best! I'm confident you'll get all of your questions answered around here!1
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kimberwolf71 wrote: »There are some great keto sites out there that don't use dairy: www.healthfulpursuit.com is the first one that comes to mind. @kirkor I think it was you that had a fabulous list of diary free sites?
Here's some:
http://ditchthewheat.com/25-dairy-free-ketogenic-recipes/
http://www.reddit.com/r/keto/comments/1jtede/
https://www.pinterest.com/sevimel/dairy-free-low-carb-recipes/
http://www.kalynskitchen.com/p/dairy-free.html
http://www.reddit.com/r/ketorecipes/comments/21u10j/request_nondairy_recipes/
https://www.dietdoctor.com/low-carb/recipes/dairy-free
http://mariamindbodyhealth.com/category/dairy-free/
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I was very tempted at dinner tonight- Mother in law made soda bread, corned beef, along with cabbage-potatoes carrots on the side. No shortage of Guiness, Baileys, and Jameson. I powered through, and was able to have no alcohol, and corned beef and cabbage for dinner.
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