Anyone doing keto?
princessrayforever
Posts: 1 Member
Anyone doing Keto? If so how long and what do you eat?
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Replies
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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.4
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I've done it before and lost 10 pounds. I restarted 2 days ago. It's important to have high fat, moderate protein and very low carb. If you eat too much protein it's converted and processed by the body as sugar. Pick up some ketosis urine test strips to make sure you're on track.2
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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!
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I started doing keto August 8th. My second week was horrible. I had TERRIBLE stomach pains and I had bad diarrhea for 5 days. I literally felt like I was dying. After the 5 days, I started feeling so much better and now I feel great. I've lost about 5 lbs so far and my jeans are getting a little baggy now. I track my macros on MFP and I eat a lot of veggies and meat. I try to drink a lot of water but I'm not great at it, so I'm trying to work on that. I do 75% fat, 20% protein, and 5% carbohydrates. You feel more full and for longer amounts of time with this diet. Also, if you love pizza... you need to try "Fat head Pizza." It is AMAZING!!!!!!!!2
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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!
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Keto Here
Chicken breast - Roasts - Steaks - cheese - homemade sauces like yummy Alfredo - Avacado - butters - Premier protein shakes2 -
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.1
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You will notice significant weight loss in the beginning (water weight mostly and inflammation you didn't know you had *or maybe you do* will decrease).. Then it slows down considerably. Keto is not a "scale" diet, it's a measurement diet. Scales are the enemy. If you have a lot to lose the scales will move. If you don't, the inches will move.4
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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!
That is very low protein and is suboptimal during weight loss. If you reference vokey/phinneys work, it recommends roughly .6 to 1g per lb of lbm. Too little protein will increase muscle loss. Since muscle is tied to metabolism and leanness, it's ideal to maintain it.
And if one is stalling out, its not protein that is a concern, its calories.6 -
I am going to try keto again but the first time I tried it, I got covered in bruises. Does anybody know what I should do differently, so that doesn't happen again? I am also a runner and I don't want to hit the wall because of low carbs. Any suggestions? And what is "Fat Head Pizza" (I might have to try it, LOL)0
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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-groupLauramusick 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. 4 -
I started on Monday and am down almost 7 pounds already.3
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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-groupLauramusick 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 1 -
I've been keto for 3+ years. Eat about 20-25 grams net carbs, 90-100 grams protein and 60-75 grams fat depending on the day. I'm 5'2" and weighting in at 113lbs. At my heaviest I was 217lbs. Keto works well for me and has become a lifestyle that's easy to follow. I don't feel deprived or as if I'm on a 'diet'. My diary is open if you want to take a look at my eating.9
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Have you tried any of the sugar free caffeinated drinks?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.
You don't have to do that. Just hit your calorie goal. Your macro setup is to help you hit your calorie goal, not to make it harder. And it's fine to not hit it perfectly every day. You want consistency, not perfection.The second hardest part for me is trying to make sure I hit all the numbers without going over.
I think you're maybe mixing up simple and easy. Strict diets of the same all the time sounds simple in theory, but you're not following them in theory, and it's not easy to stick to in practice. A healthy lifestyle is just as complex as life itself, and easy to stick to.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.1 -
I've been doing keto for a bit over 2 months. It's the best. I've lost 22 lbs in that time. 38 lbs to go!!2
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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).2 -
Breakfast: keto macchiato (coffee with butter, Mct, caramel extract, stevia and collagen peptides)
Lunch: greens of some kind and chicken with oil and vinegar or dinner leftovers
Dinner: beef or pork with green beans
Snacks: raspberries, almonds, fat bombs
Switch this up a little now and then but try to stick with this formula: PROTEIN, FAT + SOMETHING GREEN for each meal.
I've been doing it for about a month. It has been a change in lifestyle for sure and I've had to "learn" how to eat this way. Fallen off a few times so not much weight loss yet, and I am just now learning that I've also probably had too much protein. So, changing up my macros a bit this week to see if I can shed some more lbs.
Definitely seeing several NSV though! More energy and mental clarity, requiring less sleep and generally feeling great!
Glad I started slow and low pressure to transition to this lifestyle!
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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 don't do keto, but I could've sworn I read somewhere that doing keto requires also low amount of protein and by having it high, it is not exactly keto any longer, I could be wrong.
Most recommend "moderate" protein, not necessarily "low".
Protein can be converted to glucose in the liver via gluconeogenesis, so high protein can result in getting out of ketosis.
Everyone is different though and it also depends on your insulin tolerance/resistance.
It's always good to start slow and phase into it if you can as it is a pretty drastic change from a standard American diet.2 -
sarahbethgilmore wrote: »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 don't do keto, but I could've sworn I read somewhere that doing keto requires also low amount of protein and by having it high, it is not exactly keto any longer, I could be wrong.
Most recommend "moderate" protein, not necessarily "low".
Protein can be converted to glucose in the liver via gluconeogenesis, so high protein can result in getting out of ketosis.
Everyone is different though and it also depends on your insulin tolerance/resistance.
It's always good to start slow and phase into it if you can as it is a pretty drastic change from a standard American diet.
Fat also converts to glucose through the same process. Either way, if that is the justification to have lower protein, its a poor decision (in the general sense). Protein is literally the most important nutrient during weight loss as it supports metabolism and muscle retention.
Heck, all the science to support low carb or keto being muscle sparring is driven by the automatic increase in protein.1 -
The formula for keto is high fat, low carb, moderate protein.0
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newyorkgirlygirl wrote: »The formula for keto is high fat, low carb, moderate protein.
Technically, there are a variety of keto style diets. Any macro that gets you in ketosis would be considered ketogenic. There are protein style keto diets, cycled keto diets, timed keto diet etc... it really is a lot less narrow as you would suggest.1 -
So I just started keto a couple days ago I'm having trouble figuring out a good ratio as well.. I'm just trying to figure out what's working for others. Trying to stay on track with carbs is hard for me, when I haven't actually eaten any "carbs". Haha if this makes sense. I do need my coffee every morning. I am having leg cramps though:(0
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So I just started keto a couple days ago I'm having trouble figuring out a good ratio as well.. I'm just trying to figure out what's working for others. Trying to stay on track with carbs is hard for me, when I haven't actually eaten any "carbs". Haha if this makes sense. I do need my coffee every morning. I am having leg cramps though:(
Legs cramps are driven by inadequate electrolytes usually. You can try to increase sodium, magnesium and potassium. You can also look up keto-aid as a short term fix.
For macros, carbs are the bigger concerns. So getting sub 50g is a bit more key. So meats, full fat dairy/hard cheeses, fatty fish, avocados, dark leafy greens, creams, etc..0 -
princessrayforever wrote: »Anyone doing Keto? If so how long and what do you eat?
Hi i dont want to sound demotivate you, but make sure first your gallbladder is working well before you start if you have even little pain in stomach or problems with digestion then i suggest you eat lot of veggies and forget about keto and intermittent fasting, if you are really fit then consult doctor before you start, avoid looking youtube from advice of self claimed doctors, somethings doest work for everyone and having one body is so precious dont experiment with it.
I did Intermittent fasting and around a week on keto, i have encountered problem related to gallbladder so please be cautious on this please take doctor assistance. Have a great Day.
Regards1 -
Please check out the side bar on r/keto. Everything you need is there. It's also a great subreddit with lots of supportive people who are there to help!
Been on keto for 7 months, down 50lbs. Keep it up!0 -
I am doing Keto. Am about 5 days in but am having hard time keeping the calories down. I am real close to my percentages though. Some days I am Hungry and others not so much. I am down 2 pounds but I was also going toward keto for a while now. When I watch my carbs then pounds come off. Even when I am over my calories by almost a thousand. Yep I still log those 2k calorie days. 1 more pound and I will be down 30. Lost more these last 2 months than I have in 5 years since gaining it all. 35 to go.0
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I've been following a Keto WOE now for 4 years. My macros are: 10% carbs (~40g/day), 25% protein (between 100-110g/day), 65% fat (between 105-120g/day). For more specific details re what I eat, my diary is open.1
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