Starting keto this weekend
its_go_time
Posts: 263 Member
Need to grocery-up before, thus why this weekend and not yet.
That said, for you veterans out there, any favorite sites? Recipes? Tips for a beginner?
Thanks!
That said, for you veterans out there, any favorite sites? Recipes? Tips for a beginner?
Thanks!
5
Replies
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Why are you starting Keto? Just curious...1
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This is an active group: http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group2
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Just started Keto this week and lost 6 lbs. What is even better than that is that I’m not hungry between meals. There are Keto groups on FB for ideas, tips, and menus. You go girl!!!4
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Here's a food list to get you started.
https://ruled.me/ketogenic-diet-food-list/
There are lots of low carb recipe sites. I have used these.
cavemanketo.com/
https://ibreatheimhungry.com/
skinnytaste.com/
https://ditchthecarbs.com/
Lots of times I will decide what I want to cook - then search out a low carb recipe.3 -
Here is a tip - SALT. Research it in reference to keto and know it is a must! You will avoid a whole host of issues including "keto flu" if you pay attention to this from the start.2
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Catawampous wrote: »Here is a tip - SALT. Research it in reference to keto and know it is a must! You will avoid a whole host of issues including "keto flu" if you pay attention to this from the start.
That one will be a little tough on me. I'm not one to salt my foods and don't like things too salty. I'll have to learn though, that's for sure.0 -
alteredstates175 wrote: »Here's a food list to get you started.
https://ruled.me/ketogenic-diet-food-list/
There are lots of low carb recipe sites. I have used these.
cavemanketo.com/
https://ibreatheimhungry.com/
skinnytaste.com/
https://ditchthecarbs.com/
Lots of times I will decide what I want to cook - then search out a low carb recipe.
Thank you!1 -
its_go_time wrote: »Catawampous wrote: »Here is a tip - SALT. Research it in reference to keto and know it is a must! You will avoid a whole host of issues including "keto flu" if you pay attention to this from the start.
That one will be a little tough on me. I'm not one to salt my foods and don't like things too salty. I'll have to learn though, that's for sure.
I understand that. I was low sodium before ketone did not add more salt until the headaches and muscle spasms could no longer be ignored. Lol. I ended up having a 1/2 teaspoon or so of salt with water every morning because I could not seem to get enough any other way.
Low carb foods for me included meats and seafood (including canned for easy snacks), full fat dairy like cheese and sour cream, coconut oil (refined if you do not like the taste of coconut), nuts and seeds, eggs and veggies. Others like olives and avocados, and berries for treats.0 -
its_go_time wrote: »Catawampous wrote: »Here is a tip - SALT. Research it in reference to keto and know it is a must! You will avoid a whole host of issues including "keto flu" if you pay attention to this from the start.
That one will be a little tough on me. I'm not one to salt my foods and don't like things too salty. I'll have to learn though, that's for sure.
Unfortunately, during keto it has to be a priority, as should potassium and magnesium. Those are electrolytes, so unless you get enough, you will experience headaches and often will experience muscle spasms/cramping.2 -
Just had our company health screening yesterday, and the employees who were on the Keto diet had cholesterol and triglyceride levels that were off the charts. Keep that in mind. It's not necessarily the healthiest diet to go on.5
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We seem to buy a lot of cream cheese, mozzarella, zucchini (for noodles) cauliflower (for mashed potatoes, rice, and other various hacks), chicken boobs, other veggies, butter, heavy whipping cream, eggs, sausage, peppers, berries, oh nvm.. the list is too long.
Look up recipes that you are interested in. I LOVE shrimp alfredo over zoodles, and keto pizzas! My sister in law likes keto Lasagna (yuck..I hate lasagna in any form), and beef, broccoli and mushroom tips in keto brown gravy over zoodles..not bad actually. All these are easy recipes. Oh and pork rinds make EXCELLENT fried chicken breading! Almond and coconut flour does not.. ick.0 -
Powerade Zero to replace electrolytes0
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I eat a boat load of schniders mild pepperoni sticks. 110 cal, 10 fat, 5 protein and 520mg sodium. These literally check everything off the keto list!.... minus fiber, potassium and magnesium but they would probably help you out real good if you like them.0
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its_go_time wrote: »Catawampous wrote: »Here is a tip - SALT. Research it in reference to keto and know it is a must! You will avoid a whole host of issues including "keto flu" if you pay attention to this from the start.
That one will be a little tough on me. I'm not one to salt my foods and don't like things too salty. I'll have to learn though, that's for sure.
Sole water.
Trust me....
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BrianAWeber wrote: »Just had our company health screening yesterday, and the employees who were on the Keto diet had cholesterol and triglyceride levels that were off the charts. Keep that in mind. It's not necessarily the healthiest diet to go on.
Backed by MEDICAL science & a whole tone of proof that it's actually very healthy......and it's not the healthiest to you?
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Well there are folks that keto isnt ideal for. Those with familial hypercholesterolemia and ones who are very salt sensitive. My guess is those folks he's refereing to are probably not eating ketogenic but eating high fat and high carb and that will trash your numbers quick. A lot of people say they are eating a certain way but really aren't. My individual health markers are excellent and hubby's improved dramatically over 6 months.0
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Thanks everyone. Shopped up, although I need some other things yet, likely ordered off Amazon or something to save some money. But, here goes nothing!
As for why? Sugar is a huge weakness of mine. Going cold turkey is kind of the only thing that has ever worked for me. Alcohol, pop, juice, stuff like that. I've never been able to give up the sweets though. Hopefully something this rigid will push me past that barrier.1 -
I drink zero ultra monster energy drinks daily and I eat zero sugar jello with a little coconut whipped cream on it.
If you bake, there are some real good fat bomb desserts out there. I'm a trucker so my options are limited.0 -
BrianAWeber wrote: »Just had our company health screening yesterday, and the employees who were on the Keto diet had cholesterol and triglyceride levels that were off the charts. Keep that in mind. It's not necessarily the healthiest diet to go on.
My doctor put me on a low carb diet BECAUSE my triglycerides were high. You sure you don't have that one backward?
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BrianAWeber wrote: »Just had our company health screening yesterday, and the employees who were on the Keto diet had cholesterol and triglyceride levels that were off the charts. Keep that in mind. It's not necessarily the healthiest diet to go on.
https://youtu.be/ZkvxySUd_68
https://youtu.be/yAifuGZYAEM 1 -
pinkraynedropjacki wrote: »BrianAWeber wrote: »Just had our company health screening yesterday, and the employees who were on the Keto diet had cholesterol and triglyceride levels that were off the charts. Keep that in mind. It's not necessarily the healthiest diet to go on.
Backed by MEDICAL science & a whole tone of proof that it's actually very healthy......and it's not the healthiest to you?
No...I don't think that it's healthy. MEDICAL research also says that when cholesterol and triglyceride levels are that high that you are susceptible to heart disease. It's been a while since I checked, but heart disease is still bad, right?
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BrianAWeber wrote: »pinkraynedropjacki wrote: »BrianAWeber wrote: »Just had our company health screening yesterday, and the employees who were on the Keto diet had cholesterol and triglyceride levels that were off the charts. Keep that in mind. It's not necessarily the healthiest diet to go on.
Backed by MEDICAL science & a whole tone of proof that it's actually very healthy......and it's not the healthiest to you?
No...I don't think that it's healthy. MEDICAL research also says that when cholesterol and triglyceride levels are that high that you are susceptible to heart disease. It's been a while since I checked, but heart disease is still bad, right?
There is plenty of research to support diets of all levels of fat. Realistically, any diet that will help reduce body fat will improve metabolic markers. Additionally, exercise and genetics drive results as well. Now, there is a subset of people who can't eat ketogenic diets, but those people have hypercholesterolemia. The best solution is tracking progress over an extended period of time. But you should also know that dieting alone can cause weird changed in cholesterol numbers and it's more ideal to see how things level out when you stop losing weight.
For example, if someone starts weight lifting, they can see changes in their creatinine levels. So if you go for a blood test, you shouldn't aggressively lift the day before, otherwise a doctor might think that you are having kidney issues.
One thing that should be noted, and this goes for whether you are keto or not, there are healthy and unhealthy versions.1 -
BrianAWeber wrote: »pinkraynedropjacki wrote: »BrianAWeber wrote: »Just had our company health screening yesterday, and the employees who were on the Keto diet had cholesterol and triglyceride levels that were off the charts. Keep that in mind. It's not necessarily the healthiest diet to go on.
Backed by MEDICAL science & a whole tone of proof that it's actually very healthy......and it's not the healthiest to you?
No...I don't think that it's healthy. MEDICAL research also says that when cholesterol and triglyceride levels are that high that you are susceptible to heart disease. It's been a while since I checked, but heart disease is still bad, right?
LCHF ketogenic diets will improve cholesterol in most people. In fact, I've seen some interesting n=1 experiments where people will fat load with excessive calories (80% fat 4000kcal) in the few days before blood work, and cholesterol and triglcerides will fall every time.
This has more if you are interested:
https://www.youtube.com/watch?v=jZu52duIqnoThere is plenty of research to support diets of all levels of fat. Realistically, any diet that will help reduce body fat will improve metabolic markers. Additionally, exercise and genetics drive results as well. Now, there is a subset of people who can't eat ketogenic diets, but those people have hypercholesterolemia. The best solution is tracking progress over an extended period of time. But you should also know that dieting alone can cause weird changed in cholesterol numbers and it's more ideal to see how things level out when you stop losing weight.
For example, if someone starts weight lifting, they can see changes in their creatinine levels. So if you go for a blood test, you shouldn't aggressively lift the day before, otherwise a doctor might think that you are having kidney issues.
One thing that should be noted, and this goes for whether you are keto or not, there are healthy and unhealthy versions.
The bolded is very true. Cholesterol and triglyceride levels can become elevated while losing weight. It's almost like the fat has been mobilized and is now in the blood. It can remain elevated for quite a few months after weight stabalizes too.
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its_go_time wrote: »Catawampous wrote: »Here is a tip - SALT. Research it in reference to keto and know it is a must! You will avoid a whole host of issues including "keto flu" if you pay attention to this from the start.
That one will be a little tough on me. I'm not one to salt my foods and don't like things too salty. I'll have to learn though, that's for sure.
Unfortunately, during keto it has to be a priority, as should potassium and magnesium. Those are electrolytes, so unless you get enough, you will experience headaches and often will experience muscle spasms/cramping.
How much sodium must someone doing Keto take in generally?0 -
kellyjellybellyjelly wrote: »its_go_time wrote: »Catawampous wrote: »Here is a tip - SALT. Research it in reference to keto and know it is a must! You will avoid a whole host of issues including "keto flu" if you pay attention to this from the start.
That one will be a little tough on me. I'm not one to salt my foods and don't like things too salty. I'll have to learn though, that's for sure.
Unfortunately, during keto it has to be a priority, as should potassium and magnesium. Those are electrolytes, so unless you get enough, you will experience headaches and often will experience muscle spasms/cramping.
How much sodium must someone doing Keto take in generally?
3000-5000 mg of sodium, or more, each day. There is 2300 mg of sodium in a teaspoon of tables salt.
Some get by with less, and some need more. Most need about two teSpoons of salt each day.
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