Starting Ketogenic Diet
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I like the 17 day diet. I bought the book and lost 20 lbs on it.0
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brendasbiz wrote: »I like the 17 day diet. I bought the book and lost 20 lbs on it.
20lb in 17 days is not healthy a good bit of it will be water weight but not healthy unless you are/were severely obese. weight loss should be no more than 2lbs /per week if you have more than 75lbs to lose.1 -
I just started this Monday!1
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I have been eating keto for two years I am currently prepping for my first bodybuilding competition.
Feel free to add me.2 -
Goodluck NateThe Rower on your diet!
Any tips LolaDeeDaisy23? Im just starting out.0 -
Hi i am going to start this tomorrow any tips or meal plans any info would be good or what books or information would be the best to follow... a new starter i have 100 lbs to lose thank you :-)2
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I just started Keto as well! I'm questioning my portion sizes since that is my #1 issue. I overeat. I stay at my caloric limit but I feel like it's a lot of meat I'm eating, . Day 2~ now. Feel free to add me! I want to do check-ins with friends on here.0
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It will be a lot of meat, and dairy etc. You should feel more full on Keto while eating within the same calorie deficit0
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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.7 -
Feel free to add me. I've been keto since November, nearly 8 months, I've lost only 46 pounds, so pretty slow loser, but at least the scale is going in the right direction. My diary is open to anyone. I've recently switched up macros a bit to overcome a 6 week stall, lowered the fat and raised my protein helped, since I've also increased exercise quite a bit. New macros 85 protein/under 20total carbs/100 or less fat. I'm up to three miles walk daily. I've still got more than 150 pounds to lose, so I'll be here a while4
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Hello, I am new here, and started cutting out carbs and sugar for about 5 weeks now. I have been researching the Keto diet (WOE), and find it to be a really good. I have not tracked all that I eat, and I know now that I should because although my blood sugars have gone down tremendously I have not lost any weight. I need to know how much protein/carbs/fat I should be eating per day. I am 5'5", and weigh 178 lbs. and although I am sedentary, I plan on going back to the YMCA and walking on the treadmill. I would do it around my neighborhood, but it's way too hot right now...(I live in Florida). I do walk the neighborhood when it's cloudy, but only walked twice. I admit I am addicted to facebook, and REALLY, REALLY need to occupy my time other than being on there! I have been researching a lot about the keto diet, and getting recipe ideas from all kinds of groups, and on pinterest. I accidentally discovered when I first started looking this up a Doctor Eric Berg who is unbelievably fantastic in explaining this whole way of eating. I've learned more from this man in one week than I ever did in the 16 years being a T2 diabetic! I am currently looking for a new Doctor as the one I have now does not approve of keto, and wants me to eat more fruits and vegetables...Yup that's all I was told to do to lower my A1c which was 9.6 in May. I would love someone to talk with and be able to ask questions with about the ketogenic woe, and would greatly appreciate all the help I can get! My goal is to lose weight, and to get off all of the medications I am on...I currently have to take 50 units twice a day of Insulin...Hate it! So please, if you could help me learn more about this I would be so happy...Thank you!1
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Perhaps consider getting one of those under the desk cycle thingies that you can use to pedal when you are sitting at your desk in front of your computer?
There really is no "one-size fits all" correct Keto Macro % breakdown; however, that said, many (most) people who follow a Keto WAY usually fall within this range:
Carbs: 5-15%
Protein: 10-25%
Fat: 60-80%
You may also find that your macro %'s change from time to time (mine changes several times over the course of roughly 3 years).1
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