Daily Check-In for Keto Friends 2017 Version
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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 -
lol thank you for the 2017 version!1
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Sugar craving again today. I'll definitely pay closer attention to electrolytes and salt. Thank you for the tips!!1
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Bah, 3 days of going of script resulted in 3kg up, has to be water, but still sucks.
Starting work again on Monday, gonna be problematic without my magic omlet lunch.2 -
1 wk of giving up bad carbs produced 4 lbs loss! I am so going to keep this going.9
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Good afternoon all. I am new here doing my check in. I am down 7 pounds in a month. Not great compared to most however I am happy. My body does not let go of weight easily. Anyway I had some sweats yesterday not a lot but some. However this was after a 4 hour hike up a mountain. I also fasted this morning and ate normal today so again I think I am good. I am surprised how I can go 4-8 hours now without being hungry or snacking. This was unheard of before I could not get past 3 hours without food. I was one of those hangry people and shaky not now. I feel really good.8
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We are travelling to grandparents for 4 days this weekend. I need to keep my sodium in check. Can anyone recommend a bullion cube version of broth that has a good amount of sodium? I don't want to go put a bunch of things in her fridge, trying to keep my woe as inconspicuous as possible. Thanks0
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We are travelling to grandparents for 4 days this weekend. I need to keep my sodium in check. Can anyone recommend a bullion cube version of broth that has a good amount of sodium? I don't want to go put a bunch of things in her fridge, trying to keep my woe as inconspicuous as possible. Thanks
I use Bovril OXO sachets. They come in chicken or beef and are 10 calories/packet and 2g carbs. They are about 890g sodium each. They're great because the little packets are portable and dissolve easily so you can be pretty discrete about it. We went away with friends a few weeks ago and I slipped a pack of chicken and a pack of beef in my Tim Hortons green tea. It was delicious and one had any idea. I carry them in my purse.4 -
Feel like I'm treading water here, got a little behind, now moving forward again. Handling of situations is still tricky but I'm feeling more solid, and even my subconscious is getting involved by sending me an awesome understandable bit of advice in beautifully graphic, technicolor dream form.
Progress, not perfection! Now shooting for another strong forward move towards my summer goal. Even with the periods of backsliding, it is still very well within reason that I will make it!.
(And thanks, Dad, for the out of this world, pre-win gift. Nothing in the world could have made me happier. Now I know for sure, you're still rooting for me.)5 -
So I decided to try intermittent fasting. This is the third morning after an IF day and the 3rd morning no keytones show on my ketostix. At first, I thought maybe it was just an adjustment, then I remembered that I also recently started taking branch chain amino acids to help get me through the morning.
Does anyone else follow Keto and use BCAAs while doing IF?0 -
Haven't tried BCCA, but fasting should improve your ketone levels, not kick you out. Sure your not so far into ketoses that it does not show up on keto sticks anymore?0