Anyone doing keto?

I just started two and a half weeks ago. I eat anything with high protein and high fats. 0-45 carbs a day. It's been working and after the first 3-4 days I've felt pretty good.

I've been doing it for two weeks and am down 10 lbs. Never really felt bad but definitely noticed a lack of energy the first week as my body adjusted to burning fat instead of carbs for energy. I feel great now and notice I get hungry when it is time to eat but don't feel the urge to "graze" as much any more. Definitely struggling with ratios and getting them right though. Hard to get enough fat without raising calories significantly and even though I work out 2 hours a day/5 days a week, I don't like to factor those calories into my food goals for the day. I figure it gives me an even greater deficit. But yeah, so far it took me past a major plateau and into weight loss again!

I just completed my first month Keto and I am down 17lbs! This WOE is incredible and feeling good.
It is normal to experience the "keto flu" symptoms with the upset tummy/headaches while you detox but so worth
working through it. Once you are fat adapted, you won't be as hungry and can try fasting (yeah I know, I didn't think I could do it but now its daily without trying). My biggest tip for starting out is to watch out for your proteins- too much protein can cause a stall and best to stay between 50-75g per day for females.
Also, I found the BPC (Bulletproof Coffee) is the perfect way to get in extra fat and it gives a pretty sweet energy boost. Keto On!

I just started the Keto diet. 1 week in. One of the hardest things for me to give up was soda. I was a huge soda fan because I never drink coffee I would get my caffeine fix from Pepsi. I am extremely tired, but I'm trying to push on. The second hardest part for me is trying to make sure I hit all the numbers without going over. I think for the first couple weeks it might be best if I followed a strict regimen without mixing too many things in until I get use to it. Does anyone have any simple menus ideas I could follow or links I could read? Any help would be greatly appreciated. I really want to make this life style change and live a healthier life style and actually meet my goals.

Try the Low Carber Daily of Keto MFP groups. More keto'ers there.
http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group

Lauramusick wrote: »

I just completed my first month Keto and I am down 17lbs! This WOE is incredible and feeling good.
It is normal to experience the "keto flu" symptoms with the upset tummy/headaches while you detox but so worth
working through it. Once you are fat adapted, you won't be as hungry and can try fasting (yeah I know, I didn't think I could do it but now its daily without trying). My biggest tip for starting out is to watch out for your proteins- too much protein can cause a stall and best to stay between 50-75g per day for females.
Also, I found the BPC (Bulletproof Coffee) is the perfect way to get in extra fat and it gives a pretty sweet energy boost. Keto On!

Congrats on your loss.
I'm afraid that I disagree with a few points you made:

"Keto flu" is actually not unavoidable. It is an electrolyte imbalance from becoming too low in sodium because of the water weight lost from reducing carbs. Most people need 3000-5000 mg of sodium per day (there is 2300 mg of sodium in a teaspoon of salt) to replace the sodium you have lost. If you do not replace sodium, one will experience headaches, fatigue, nausea, brain fog, BM issues, muscle aches and spasms (which occur when sodium is very low and leeching other minerals from your bones - you may need to supplement some potassium and magnesium by then).

Protein does not cause a stall in weight loss in the typical person. If it did you you, that would be an unusual n=1 experience. If anything, protein is the most thermogenic of all the macros and could lead to slightly greater weight loss per calories consumed. It also does not hinder ketosis unless you eat very high levels of protein - at least double to triple what you have recommended.

I tend not to add extra fats to my diet to hit my fats. I'll add coconut oil (about 1/2 teaspoon to a large travel mug) because I like the taste and the small ketone boost, but I generally try not to strive to hit a certain fat macro if I am not hungry... I figure my body fat can provide my fuel rather than extra dietary fat. I do eat very high fat, but I don't force the fat - if that makes sense.

nvmomketo wrote: »

Try the Low Carber Daily of Keto MFP groups. More keto'ers there.
http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group

Lauramusick wrote: »

I just completed my first month Keto and I am down 17lbs! This WOE is incredible and feeling good.
It is normal to experience the "keto flu" symptoms with the upset tummy/headaches while you detox but so worth
working through it. Once you are fat adapted, you won't be as hungry and can try fasting (yeah I know, I didn't think I could do it but now its daily without trying). My biggest tip for starting out is to watch out for your proteins- too much protein can cause a stall and best to stay between 50-75g per day for females.
Also, I found the BPC (Bulletproof Coffee) is the perfect way to get in extra fat and it gives a pretty sweet energy boost. Keto On!

Congrats on your loss.
I'm afraid that I disagree with a few points you made:

"Keto flu" is actually not unavoidable. It is an electrolyte imbalance from becoming too low in sodium because of the water weight lost from reducing carbs. Most people need 3000-5000 mg of sodium per day (there is 2300 mg of sodium in a teaspoon of salt) to replace the sodium you have lost. If you do not replace sodium, one will experience headaches, fatigue, nausea, brain fog, BM issues, muscle aches and spasms (which occur when sodium is very low and leeching other minerals from your bones - you may need to supplement some potassium and magnesium by then).

Protein does not cause a stall in weight loss in the typical person. If it did you you, that would be an unusual n=1 experience. If anything, protein is the most thermogenic of all the macros and could lead to slightly greater weight loss per calories consumed. It also does not hinder ketosis unless you eat very high levels of protein - at least double to triple what you have recommended.

I tend not to add extra fats to my diet to hit my fats. I'll add coconut oil (about 1/2 teaspoon to a large travel mug) because I like the taste and the small ketone boost, but I generally try not to strive to hit a certain fat macro if I am not hungry... I figure my body fat can provide my fuel rather than extra dietary fat. I do eat very high fat, but I don't force the fat - if that makes sense.

THIS!!!!! X100

I've done keto for 1-2 month long stretches in the past, but I just recently started back up on August 28 and I'm hoping I can keep it up for the long-term. I tend to feel way better when drastically limiting my carb intake and it helps my PCOS/Hypothyroid symptoms a ton.


I eat a lot of eggs, chicken, lean beef, bacon, spinach, and other dark leafy greens. I use a lot of coconut oil and bacon grease to cook with. Pork rinds are a great snack. I eat a minimal amounts of nuts because I can't control myself with them and can polish off a whole bag of brazil nuts without realizing it.


When I start getting bored of simple meals, I like to find keto versions of non-keto foods that I miss. I've found great recipes for pizza, pretzel dogs, enchilada casserole, and fried chicken. I also like trying out keto desserts, but I'm still looking for the perfect one (delicious, quick, easy, and reasonably priced).