Keto Diet Help!

I have loads of MCT/coconut oil - but it's easy since I'm happy to eat it by the tablespoon. Also mix into other things and use it for frying.

Definitely avocado! Cook with butter or coconut oil. At the beginning of keto it's a lot about weaning yourself off carbs hence the high fat to keep you satiated. Once you're fat adapted (took me about a month) you'll find you don't have to rely so heavily on fat as you don't feel hungry. Remember to replenish your electrolytes throughout this way of eating. Keto flu can be awful.

When on keto I mix a good quality, high fat soft cheese with myprotein toffee flavdrops, sea salt and peanut butter...like peanut butter toffee cheesecake, minus the base. You'll EASILY get your fat macros with this in your diet plus it's delicious.

I'd focus on hitting your protein, keeping carbs low, cooking vegetables in fat and eating whole eggs and just generally not being scared of fat and then see what your numbers are and adjust. I would not start by actively trying to add in lots of fat, but increase fat if you are hungry.

Out of curiosity why keto vs low carb (keto is the low carb but with especially low carbs)? I'm trying to get down to keto levels to try it (you can look at my diary if you want to see some ups and down--a few missed days because I was out of town, but most of the past 3 weeks are logged), but find it challenging and I've been low carbing for a while. Just lowering carbs seems an easier way to start.

I do recommend the group that was linked above.

mmilligan14 wrote: »

@lemurcat12 I'm doing keto because my dr recommended it after I gained 20 lbs out of nowhere due to insulin resistance. He said it'd help me drop the weight and get my insulin levels under control.

I was asking because in your OP you said your doctor recommended low carb OR keto, and it's often easier to reduce carbs and see how far down you want to go. I agree that lower carbs is often helpful if you are IR (although you won't gain out of nowhere).

Here's a good discussion of the benefits even from just low carb: http://caloriesproper.com/carbs-low-vs-lower/

Does your doctor think you need to worry about going over protein? (you might want to ask for a referral to a dietitian, as that can be very helpful). Really high protein would be counterproductive if the goal is ketosis, and definitely people should realize that it's high fat, not high protein, but at least moderate protein is good when losing weight, protects against muscle loss, helps with satiety, and going over a little is nothing to worry about.