Low carb (keto or otherwise) for June!
Replies
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@Donie43 welcome! I hope this WOE helps with your pain. It definitely helps control my seizures and migraines.
@lionessluv welcome and good luck meeting your goals!
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It's Day 7 of low-carb (I don't think I'm keto, since my Fat % is not high enough).
I would appreciate any help, as I think I still have plenty of carbs-cravings.
Tomorrow is free donut day, and I'm drooling at the thought (since I LOVE donuts).
I haven't weighed myself since I started back on low-carb.
SW: 119.0 on 5/8/17.
CW: ?
GW: 107 (I'm only 4'11"),
Main focus is to reduce body fat: GBF: 22%
6/1: net carbs = 23
Amanda0 -
Welcome @angie608!0
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Day 1:
Total: 36
Net: 30
Cals: 1275 (not part of the challenge, I'm just proud that it's not like 23,000 lol)
I've been dealing with some pain related to endometriosis, so I very much want to just lay around and eat chips and salsa, but having a challenge and people to be accountable to makes it a lot easier not to fall into that trap -- so thanks everyone
Looking forward to everyone's day 1 numbers!0 -
Day 1 down.
Total Carbs: 26g
Net Carbs: 15
Calorie intake: 1375, daily target is 1550.0 -
Hi,
I'm doing low carb (not sure if it's keto, since my fat % is not high enough).
I aim for carb: 5%, fat 40%, and protein 35%, but I never reach the fat level without purposely consuming "fat-bombs".
SW: 119 (5/8)
CW: 116.2 (6/2)
GW: 107 (I'm only 4'11")
But my main focus is to lose body fat
CBF: 24%
GBF: 20%
Yesterday was Day 7 of being back on low carb again.
6/1Thursday = 37-14 = 23 net carbs
Maybe I need to reduce my carbs, because I am still dealing with cravings.
Or I need to somehow fit in some oat bran stuff to fight some of these starches cravings.
Thanks for your support. I really need it!
Amanda
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Total Carbs 14
Net Carbs 3
Had a great day keeping the carbs low, but I need to add some more veggies into the diet. My crop share landed me some swiss chard and Kohlrabi, both which seem to be really low carb and I have basically no idea how to cook. I did find a couple recipes on line, if they come out better than edible I will let you all know.
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Great numbers @Kimberlyrobinson87 !
@GorillaNJ let us know how those recipes pan out. I've never cooked Swiss chard or kohlrabi either. Also, your carb count it crazy low, did you just eat meat and fat? I have a hard time staying around 30 total, any tips on getting that number lower?0 -
Hi.
Starting weight was 160 pounds, or 11 stone 6. Currently at 152 pounds, or 10 stone 12. Goal weight is 126 pound, or 9 stone, which would put me into the middle of the 'healthy weight range for my height, according to my BMI. I've been having in between 20 and 40 carbs a day and I'm just approaching the end of my second week of low carbing. Working so far!0 -
megdnoorman wrote: »Great numbers @Kimberlyrobinson87 !
@GorillaNJ let us know how those recipes pan out. I've never cooked Swiss chard or kohlrabi either. Also, your carb count it crazy low, did you just eat meat and fat? I have a hard time staying around 30 total, any tips on getting that number lower?
Yesterday my oldest son had a lacrosse game so I did not have much time after work to eat, so i just had leftover BBQ chicken and by time I was home from the game it was too late for dinner, so I just had some cheese with a drink as i watched TV.
Normally my carb count has been closer to 30 because I like to have a big salad for lunch and some sort of salad or veggies with dinner. One thing I find that is great to keep the carb count low but still have good filling food is avocado, I can just sit at my desk and eat it with a spoon, a whole avocado is only 2-3 net carbs.0 -
Welcome @vixiwayhey!0
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Can I join?0
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It's 2pm and I'm already feeling the keto flue after just one day. But I will hang in there. Starting weight : 162 pounds0
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Normally my carb count has been closer to 30 because I like to have a big salad for lunch and some sort of salad or veggies with dinner. One thing I find that is great to keep the carb count low but still have good filling food is avocado, I can just sit at my desk and eat it with a spoon, a whole avocado is only 2-3 net carbs.
I normally try to include avocado in my daily diet as well, but lately our grocery store has had really poor quality avocados and the prices are really high.
I think my downfall is fruit. So much good fresh fruit in the store right now, and my husband and son aren't keto/low carb (my husband is moderately low carb, mainly because of the food I allow in the house lol) so we normally have a fair amount of fruit in the house. I need to cut my fruit intake and up my veggies.0 -
I'm in! I just started the Keto diet this week based on a recommendation from my friend who has dropped 25lbs and kept it off (she didn't have much to lose in the first place). I'm trying to stick to 75% Fat, 20% Protein and 5% Carbs which is definitely easier said than done!
However, I'm down 3 lbs in just a week. It's sort of hard to believe that I'm eating things that taste good and make me full yet losing weight. I'm used to feeling hungry or deprived on other diets and believe me I've tried them ALL!
Current Weight: 155
Goal Weight: 135
***But more importantly trying to kick all Type II Diabetes meds and stay a cancer survivor!
Glad to have this group for support! Thanks for starting it 1 -
@waterliliesss you can absolutely join!
As for the keto flu, up your sodium intake. During ketosis you need a lot of sodium (especially initially). You are likely low on electrolytes. Drinking broths, gatorades (look for the sugar-free ones and check the carbs), salting your food, and even adding a supplement if needed, are important parts of this WOE.
Magnesium is also really important, look into foods high in magnesium (dark chocolate - I get the 100% cocoa and melt it into my coffee, some types of fish, leafy greens, etc) and consider taking a supplement if that doesn't help.
Check out the stickies on this board: https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
There is a ton of great info on avoiding and getting out of keto flu.1 -
sarasibley77 wrote: »I'm in! I just started the Keto diet this week based on a recommendation from my friend who has dropped 25lbs and kept it off (she didn't have much to lose in the first place). I'm trying to stick to 75% Fat, 20% Protein and 5% Carbs which is definitely easier said than done!
However, I'm down 3 lbs in just a week. It's sort of hard to believe that I'm eating things that taste good and make me full yet losing weight. I'm used to feeling hungry or deprived on other diets and believe me I've tried them ALL!
Current Weight: 155
Goal Weight: 135
***But more importantly trying to kick all Type II Diabetes meds and stay a cancer survivor!
Glad to have this group for support! Thanks for starting it
Welcome!
This diet really does help with satiation for those of us that like butter on our veggies, dressing on our salads, and bacon
(who doesn't, right?) 1 -
Hello! I just started keto too! 6/1: total carbs of 29 (not sure on net carbs, still figuring this all out)
My favorite go to snacks: peanut butter, string cheese, and pickles. Lol. I made some homemade guacamole last night and am going to pair it with hard boiled eggs and salami (roll the guac up in salami.. mm mmm). I have personally upped my calories a bit to kind of restart my metabolism because I had plateaued for so long, that way I have something to work down from.
I started at about 278-280 and worked my way down to my CW of 205, which is where I've plateaued and thus decided to give keto a try after listening to two of my co-workers go on and on about it. Lol.
Oh, and my overall goal is to get to onederland before July, then I want to get down to at least 185 by November 4th (my 30th birthday) and then to the end goal which I think will be about 145.0 -
megdnoorman wrote: »
Normally my carb count has been closer to 30 because I like to have a big salad for lunch and some sort of salad or veggies with dinner. One thing I find that is great to keep the carb count low but still have good filling food is avocado, I can just sit at my desk and eat it with a spoon, a whole avocado is only 2-3 net carbs.
I normally try to include avocado in my daily diet as well, but lately our grocery store has had really poor quality avocados and the prices are really high.
I think my downfall is fruit. So much good fresh fruit in the store right now, and my husband and son aren't keto/low carb (my husband is moderately low carb, mainly because of the food I allow in the house lol) so we normally have a fair amount of fruit in the house. I need to cut my fruit intake and up my veggies.
Ohhhh... Fruit is really a killer, I just avoid it. Although some really good looking strawberries came in my crop share and the little guy was raving about them this morning, so I might break down have one.0 -
ThatLadyFromMN wrote: »Hello! I just started keto too! 6/1: total carbs of 29 (not sure on net carbs, still figuring this all out)
My favorite go to snacks: peanut butter, string cheese, and pickles. Lol. I made some homemade guacamole last night and am going to pair it with hard boiled eggs and salami (roll the guac up in salami.. mm mmm). I have personally upped my calories a bit to kind of restart my metabolism because I had plateaued for so long, that way I have something to work down from.
I started at about 278-280 and worked my way down to my CW of 205, which is where I've plateaued and thus decided to give keto a try after listening to two of my co-workers go on and on about it. Lol.
Oh, and my overall goal is to get to onederland before July, then I want to get down to at least 185 by November 4th (my 30th birthday) and then to the end goal which I think will be about 145.
Welcome!
In regards to net carbs, what that means is total carbs minus fiber (since we don't retain fiber, it's used to help remove waste from our system). You can find your fiber amount on your "nutrients" page under "nutrition"in your diary.
Then you just subtract grams of fiber from total grams of carbs
What is your cal goal? Make sure you are still adhering to the good ol' calories in / calories out theory.
Good luck 0 -
@GorillaNJ strawberries are my favorite! We also have some really good cherries right now, and pineapple is close to being in season… So hard.0
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swiss chard and Kohlrabi, both which seem to be really low carb and I have basically no idea how to cook. I did find a couple recipes on line, if they come out better than edible I will let you all know.
I made a fabulous "papaya salad", replacing the papaya with kohlrabi.
Use kohlrabi like you would a broccoli-slaw salad.
Saute swiss chard with garlic and bacon, like you would with roast brussel sprouts.
Amanda
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Welcome!
In regards to net carbs, what that means is total carbs minus fiber (since we don't retain fiber, it's used to help remove waste from our system). You can find your fiber amount on your "nutrients" page under "nutrition"in your diary.
Then you just subtract grams of fiber from total grams of carbs
What is your cal goal? Make sure you are still adhering to the good ol' calories in / calories out theory.
Good luck
Oh, I knew the total carb - fiber = net carbs but I never thought to go look at the fiber count on mfp, I was just like "if I have 30 total carbs I'm assuming my net carbs are less and if not I'm still good with 30" but it would be so nice to know exactly my net carbs, THANK YOU!
My calorie goal is about 1700-1800 right now (not basing off mfp) and my cardio workouts usually are 500-600 calorie burns, lifting is less but longer lasting so I only allot myself a 50 calorie burn when I lift. I've also started incorporating hills into my cardio routine so those days are 600-700 calorie burns.0 -
53 F | 5' 9" | SW 205 | CW 188 | GW 140 | SD 05/08/17
Goals for June:
- Stay under 20 g carbs and 1200 cal / day
- Maintain healthy BG levels
- Lose another 10 lbs
- Return to gym after being off last month with an injury
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I'm gonna try low carb! My weight is 174. Goal weight : 150 to start! Then I'll make it another 20 down.
I started walking for 30 min.
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@ThatLadyFromMN you're welcome it looks like you have a good plan in place!
@epona_mus welcome to the challenge!
@waterliliesss great job! That's a good fiber count, what are you eating for fiber?
@RehmeldR welcome to the challenge!1 -
Does anyone carb cycle?0
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Does anyone carb cycle?
Not purposely lol. I definitely eat higher carbs most weekends, but not in a "planned" sort of way, and I always aim to be below 50.
I tried carb cycling in the past and it didn't work for me because I kept having energy decrease whenever I would go into ketosis (whereas if I just stay in ketosis I am fine). It also brought back my sugar cravings so it was harder for me to stay on track.
I've heard it works well for some people.
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