Daily Check-In for Keto Friends 2017 Version
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@elize7 - My suggestion would be to purchase items that don't appeal to you. Surely there are a type of peanuts that don't appeal to you as much? Or other nut?
Another way to handle it would be to buy a decadent keto indulgence to promise yourself during that same time frame....
Yet another option would be to treat that food as if it were a drug. You would NEVER expect an alcoholic to allow alcohol into the house under the guise of it being "for visitors," would you??? I agree that "out" is an entirely different setting, but in your own house, you are not required to buy your trigger foods. There are literally dozens of hostess/guest friendly snacks and options. How many folks feel indulged and decadent eating the foods you consider normal with your ketogenic diet??? I think you are assuming expectation on the part of your guests. You can get individually packaged servings (airplane peanuts, anyone?). Anything to make them less accessible.
You would not expect a recovering meth addict to sit around a meth den just so he can visit with friends, would you?
Sugar is a dopamine trigger. The perfect storm of fatty, sweet, and salty sets of a literally chemical response in your brain. Overwhelming compulsions that feel and mostly are nearly impossible to avoid - and definitely impossible to avoid with a row of triggers right in front of you. Willpower is FINITE, and it WILL fail you. Period. Get determined and use that to fuel you.
Willpower alone will not the war win....3 -
Oops0
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DAY 2
GOALS
FAT~75
CARB~5
PROTIEN~20
YESTERDAY
FAT~69
CARB ~17
PROTIEN ~14
Improvement....I'm not there yet but I'll keep trying.
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Hello
I'm Tonya. I'm new to ketogenics but it's working. I struggle to stay at 20 grams of carbs or less. Sometimes I am up but usually I'm down. I've lost a little over 18 lbs in a month. I would love to hear about your progress, what you're eating, any set backs and health benefits!4 -
Tomorrow I start my first day of no carbs for a week. Going to be a big challenge since I pretty much live on carbs. Bread, rice, potato, noodles.2
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Good luck!1
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Hey ya'll. Been off the grid for a few weeks. Last week I had a super challenge of staying low-carb as I was on a dive boat for a week and no choices in foods. The chef was super though and worked with me to keep my carbs as low as possible and still do the activity that I needed to do. Now I have the challenge of getting back into the habit of cooking healthy for myself.... Here's a picture of my dive buddies for the week. Super fun!
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1 month of keto in! I lost 11.8 pounds and 6 inches total! Hard to believe the results!
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Woah - Awesome progress!
I'm having one of those days where I just want to shout from the rooftops about how great keto is! I've been so stoked all day about how my body feels, How energetic I feel, what yummy foods I'm eating, and I peeked at the scale and see a great loss - I can't wait for my Friday weigh in (I only report weekly)
Wishing you all a fab day too!3 -
Hi My name is Tracie. I am new to my fitness pal and to keto. I am in my third week and finally getting comfortable with planning etc....or so I thought LOL...HELP...L
ooking for advice/experienced opinion...
I thought I was doing so well today. However, according to my fitness pal, as of right now I still have this remaining for my macros:
409 calories
9 fat
81 protein
1500 sodium
58 sugars (?)
1350 goal - 940 food - 351 exercise(biked 10 miles) = 589 net (no weight loss)
I stand corrected...after my (short) workout I have the following: 760 calories, 4 carbs, 30 fat. 116 protein, 1500 sodium, 60 sugars
can anyone help me out with this? What do I need to do differently?0 -
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The sugars is an anomaly. When you set your carbs low, you didn't lower your sugar. There is ZERO need for sugar, so you don't need to track that. Most of us track fiber so we can calculate net carbs on veggies.
Everything is low. Your calories are scary low, if they are this low all the time. You create a deficit though calorie reduction or exercise, not both. Are you not starving? If this is a temporary low hunger glitch, you might be okay...but either way, long term you need to be eating much more!
Your carbs are probably okay overall. Unless you have something against eggs, they are a good way to sneak in some more nutrition. They have about 0.42 carbs each, so every 2 have about 1 carb, and they pack a giant nutritional whammy!
Protein is way way too low for someone exercising. Carbs are a limit. Protein is a minimum goal range. Fats only fill in to satiety.
Your sodium is also very low. Most people have to replace the 5000 mg of sodium a day that you are dumping. If you are tired, have muscle fatigue, feel sick to your stomach, etc., that is ALL signs of low sodium...
Does this help at all???0 -
At a minimum, you should be aiming to hit that 1350. Especially if you don't want to eat back your workout calories. You will naturally have more hungry and less hungry days.... Deficit should be looked at on average. You don't want too great of a deficit. Your body will slow your metabolism to match your intake.0
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Tracie, Sorry, I forgot to tag you so you could see the response! @tracieibarra300
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Sidetracked for a few days. Wow. Luckily, I'm back at work the next few days and that seems to ground me. And I am raring to go on projects. Bit of a backslide over the weekend, but I'll tell ya, you just never know what's around the next corner. I'm hoping this is my only July disruption.
Still feel like I'm going to get to my goal weight in plenty of time to meet my deadline, and am going to strive to maintain my self care standards at a higher than normal level.
This is still, without a doubt, my priority regardless if who or what comes across my path.2 -
You pretty much hit it. More protein and more calories. Skip the bulletproof coffee, have three or four eggs and a couple slices of bacon. A little more calories, more protein, and it's just so much better. Learn to drink black coffee.
Three ounces of meat is not a serving unless you are a vegetarian. 6-8 is a serving, and should be the minimum you look to eat. And half a cup of tuna? You're getting closer. What is that? Two cans. That's the minimum amount that I'll eat at a time.
Snacks? Can I be honest? You don't need snacks. You need three reasonably sized meals that satiate you. If you are feeling the need for a snack, you're not eating enough at the meals.
You should be aiming for at least the 1,350 calories mentioned above. With adequate protein and fats, you will still lose weight as rapidly as you can healthily lose it. I actually think the macro goals near the bottom of the page are reasonable for you. You can swap some of those 170 grams of protein out for more fat, but don't be afraid to hit 100+ grams a day.2 -
Okay, day 1 was tough. I refined my No Carbs week to No Bad Carbs. Reasons being, I discovered a banana has 30 carbs! And a 1/2 cup of peas has 12. What?! So I resisted a person handing out strawberry tarts at work. And I made a great dinner of scrambled eggs with red pepper, salmon and onions. But I craved sugar... why?0
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You pretty much hit it. More protein and more calories. Skip the bulletproof coffee, have three or four eggs and a couple slices of bacon. A little more calories, more protein, and it's just so much better. Learn to drink black coffee.
Three ounces of meat is not a serving unless you are a vegetarian. 6-8 is a serving, and should be the minimum you look to eat. And half a cup of tuna? You're getting closer. What is that? Two cans. That's the minimum amount that I'll eat at a time.
Snacks? Can I be honest? You don't need snacks. You need three reasonably sized meals that satiate you. If you are feeling the need for a snack, you're not eating enough at the meals.
You should be aiming for at least the 1,350 calories mentioned above. With adequate protein and fats, you will still lose weight as rapidly as you can healthily lose it. I actually think the macro goals near the bottom of the page are reasonable for you. You can swap some of those 170 grams of protein out for more fat, but don't be afraid to hit 100+ grams a day.
All good stuff! I needed to hear it too.
... just a few quick questions:
Why no bullet proof coffee?
6-8 oz of meat/meal?
Is there an explanation why feeling the need to snack between meals is a bad thing? Sometimes I prefer to eat a little less at lunch to have room for an afternoon snack, it's an excuse to stop working and go for a break with co-workers. Even if I'm just eating a Simply-Free pepperette or a pickled egg. Is this a habit I should be making an effort to break if I'm still hitting my macros and calorie goal?
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Ok finally I've completed a full Keto Day with no cheating!7
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Liquid calories are typically not quality calories. It is one thing to have a teaspoon of heavy cream with your coffee, and a whole different thing to have a 200 calorie coffee instead of breakfast. I have tried it. I enjoyed it. But the only benefits that I saw were for people trying to sell expensive coffee and MCT oils. Just eat real food.
6 to 8 ounces of meat for a meal, absolutely. You should be aiming for 30 grams (or more) of protein for each meal. This maximizes the lean tissue preservation benefits. How much meat is that? 6 to 8 ounces usually has you covered. There is some research which suggests that a minimum of three meals with 30 grams of protein a day will have a net caloric loss, as the body expands extra energy rebuilding and preserving lean tissue. Even if it doesn't, the benefits of lean tissue protection outweigh just about every other concern.
Snacking is a weight GAIN [sometimes weight preservation] strategy. It makes no sense to include it when trying to lose weight. It prevents insulin from returning to baseline levels, keeping you with higher insulin levels. It typically doesn't represent any significant amount of nutrients and ends up just adding extra calories to your day. Most research suggests that the added calories are not offset by smaller meals.
Worst of all, snacks are almost always junk or junk food replacements. You are feeding cravings for sweets and snack foods, which makes long term success harder. I see no benefit to feeding the habits that got people sick and fat in the first place. Sure, you might be able to do it and fit your macros, but you are not addressing the underlying issues.7 -
Thanks, @FIT_Goat for popping in with some great words of wisdom! The snacking thing is one I always struggle to explain, but I love this science/fact driven explanation here!0
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Oh man, I so wish MFP had a net carb macro option. My OCD does not like those red numbers, even though I know my net carbs are below my goal! Dang fiber making false carb overages. Wahhh1
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https://github.com/Surye/mfp-keto-userscript
http://karoshiethos.com/2013/08/13/javascript-bookmarklet-for-enhanced-macro-goals-in-myfitnesspal/
I don't know if those ^^ links will work and I've never used them so I don't know how they alter screen but they can be found in the LCD Forum under Launch Pad, FAQ then Which is it? (Meaning total carb or net carb) if you want more information on them. The scripts (or whatever they're called) are for "net carb" purposes.
I'm right there with you though @River_Goddess regarding the red numbers. I despised seeing them during weight loss in regards to calories. I wasn't rigid on macros then (or now) and during the year I was strict with macros, I was so strict I never saw red numbers (that I recall) since I was eating in a certain fashion for a medical purposes.
But yes. HATE the red numbers. LOL.0 -
The past 2.5 weeks have been no sugar or sugar substitutes. Now I am considering how much and when to add back in a little "Ketoized" goodies. I just tried a bottle of Propel, well half a bottle, and it was too sweet. A couple weeks ago I could have drank a 6 pack of them. Just interesting how quickly our taste buds change. I think my next attempt will be a variation of keto bread. Hope everyone is having a great Wednesday!1
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The past 2.5 weeks have been no sugar or sugar substitutes. Now I am considering how much and when to add back in a little "Ketoized" goodies. I just tried a bottle of Propel, well half a bottle, and it was too sweet. A couple weeks ago I could have drank a 6 pack of them. Just interesting how quickly our taste buds change. I think my next attempt will be a variation of keto bread. Hope everyone is having a great Wednesday!
@dawnz75 - I personally would recommend waiting until 12 weeks minimum. There are many issues related to sugar/sweetness, and it is very easy to backslide unless you are fully adapted to the ketogenic diet and/or fat adapted. Most people do not do much by way of the Keto "goodies" as they are just a "gateway carb" back to the land of everything you left behind.
A good resource for this is:
www.mariamindbodyhealth.com
or
www.healthfulpursuit.com
Both have information on how rarely to have an indulgence instead of regularly, how to get there, and what sweeteners are "safe" ish to proceed.
I apologize, I was interrupted. IF this makes no sense, let me know... I will follow up later.0 -
12 weeks is a good amount of time to wait. I have my first headache, and it came right after that energy drink. I was trying to be proactive since we have 2 family birthdays this month and one in Aug and our anniversary. But I still have a fair amount if weight to loose. I am pretty good with the mentality, lets keep focused this year and i will enjoy those treats (Or keto like treats) much better next year with better health and more weight loss. Thanks KnitOrMiss0
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Met my Kato goal today but had a headache that grew worse as the day went on. I started craving sugar, like that would fix the headache. Not an easy day to resist eating more food0
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Hang in there Kathleen and get some good rest. I love how everyday is a reset, a new opportunity to learn more.0
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KathleenSweetie wrote: »Met my Kato goal today but had a headache that grew worse as the day went on. I started craving sugar, like that would fix the headache. Not an easy day to resist eating more food
@KathleenSweetie - Many times, loading with salt can mute out the sugar craving. The headache that you had was most likely low electrolytes! Sodium UP!2
