Keto diet

Have you searched Groups? I think there's one for that...

It works for some, doesn't work for others. If you already struggle to keep your carbs low, you may have a hard time on keto. Ultimately it comes down to CICO, keto is just one way to do that. It's not a magic bullet.

I'm new here and my recent keto experience was disastrous even though I followed it 100%. Being female and 50 it affected me very differently than the success stories I had read about.

I use this calculator to figure out how many grams of protein, fat, etc I need. Recalculate every ten pounds. It will also tell you how many calories you're eating and what deficit that is from your current weight, so you can try a smaller deficit (easier) to lose more slowly, or a higher deficit (harder) to lose more quickly.

In addition to adding more sodium, as nvmomketo mentioned, be sure to watch your magnesium and potassium. Those are the lost minerals that give you "keto flu," or just makes you feel crappy. I take magnesium every day and use a mixture of lite salt and kosher salt, since lite salt has potassium.

I started keto at the beginning of August 2017 after being diagnosed by my doctor as being a type 2 diabetic. My A1c result before going on keto was 10, and my triglycerides were 327. My doctor said I should go on a "low-carb" diet. So I Google'ed around and found keto because it allowed me to eat my favorite foods, such as bacon and chicken wings. I went to this calculator: https://keto-calculator.ankerl.com/ to find my macros and my caloric limit. Calculated at eating only 25 grams of net carbs a day initially, then adjusted down to 20g of net carbs a day. I started eating at 1800 calories, and now I'm eating 1500 calories a day. I'm also exercising by walking around 3-4 miles a couple of times a week, and going to the gym to do some weight training about 2-3 times a week.

So, fast forward to today....I've lost 55 lbs so far, my A1c is now 5.5, and my triglycerides are 93! Being Filipino and not being able to eat rice was tough, but I've done it before when I was on Weight Watchers so counting calories, weighing food on a scale, etc. wasn't too tough for me to follow. I went from a size 44 waist to a size 36 waist in three months! So....something's working.

You don't have to eat lots of meat; no more than many people normally do. Also, lots of cuts of meat aren't particularly high cal. Fat is high cal and there's lots of fat in keto, but many people naturally eat less, either because they aren't eating foods they were used to eating lots of or because they were more satiated.

When I did it I aimed for around 35 g net carbs per day, and would eat vegetable omelets for breakfast, salad with protein on it (meat, usually) for lunch, meat and vegetables for dinner, plus some cheese to accent foods, cooked vegetables in oil or butter (used olive oil in salad dressings) and ate some nuts and full fat greek yogurt. The servings of meat were about what I had before keto-ing.

I don't do it now for other reasons, but that was my usual way of eating. (I never could have gotten in all the vegetables I ate plus some nuts in on under 20, though, not sure why so many people start with such a low goal.)

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