Starting Ketogenic Diet

Just started the keto diet too. Lost about 6-7 pounds since. Was afraid that it could be water loss or like muscle loss which is worst. But I got a fat scale at home and it properly shows that it's the fat loss part. Worth a try!

Yulilev wrote: »

Hello, I am started ketogenic diet also, I am bodybuilding bikini competitor, because of this it is important to me low fat %. Also I am a student of clinic nutrition, I will be nutritionist.
You can add me to friend and see my menu
1400 kal for beginning:
Fat: 90g - 55%
Protein 150g - 40%
Carbs >25g - 5%

fat doesnt make you fat and fat should be higher if doing keto. fats should be higher than anything else it should be 60-75% fat,15-30% protein and 5-10 of carbs

Hi there everyone. I've been doing Keto and eating clean (no sugar) since January this year. I'm down 62lbs so feel free to ask me anything and add me if you like. I maintain a 70/20/10 LCHF ratio. Once I went keto (4-6 weeks) I started exercising 3 times a week and this was mainly because I felt I had so much energy. Even when I got back from a days work (I would normally feel like crap and reach for the carbs). I would come in help tidy the house, do DIY jobs, play with my kid (lightsabre fights!) etc. then I would do some exercise nothing mad just empty barbell/bodyweight exercises and walking on the treadmill. Its the best decision I've ever made regarding my health.

Some things I've learned while following a Ketogenic diet;
Start simply: especially in the first few weeks, it is more important to get your carbs under 20 grams/net and to help you get your cravings under control. Counting calories is less important at first when you're learning how to eat. Carbs are a limit not to go over, Protein is a goal to be met and you should eat fat to keep you satisfied. Many people find that after a few weeks they are naturally eating less because they are more satisfied and may not need to count calories to maintain a deficit. I like to count calories because I've been in the habit for a long time, although my measuring is not as exact as it used to be.

If you are craving sweets, eat something salty and high fat. Enjoy something decadent that you wouldn't have eaten while low fat/low calorie and you will feel satisfied faster and stay on plan.

ELECTROLYTES ARE NOT AN OPTION!!!! A ketogenic diet is naturally diuretic and you will be flushing out vital sodium, potassium, calcium and magnesium along with all of the water you're no longer holding onto. Headaches, dizziness, nausea and muscle cramps are just a few of the symptoms of electrolyte imbalance. You may need about 3500-5000mg of sodium per day while on Keto. Eat plenty of whole foods, especially leafy greens and avocado for potassium and try a magnesium citrate supplement. Drinking pickle juice is a great way to stop an electrolyte headache in it's tracks!

Pintrest and YouTube have some great resources to find recipes and tips but don't stress about making complicated replacements to your old comfort foods. One of the ways that Keto works for me is by getting me out of my old habits, I am breaking my cycle of eating just for the fun of it or out of habit and eating when I am hungry and need nourishment. I do try to make sure that what I eat always tastes good, of course, but it's less of an event for the most part.