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MyFitnessPal Community

New to Keto...Any assistance is appreciated.

bglasgow15

Hi, Guys....I'm new to Keto, but am a long time Low Carb Lifestyler. Post pancreatic surgery, I was suddenly diabetic. A couple years ago, my doc told me my A1C was close to 13 (yikes!) and it was time to go on injected insulin. I asked for three months. Went home and threw away every carb in the house and got serious. I lost 30 pounds and lowered my A1C from 12.8 to 6.6 in three months.
But now I've reached a point where low carbing alone doesn't solve my problem. I live in a low level of ketosis, but I still have seen my weight creeping back up (about 8 pounds in the past few months) and I'm scared. I need a solution. Having read about the Keto lifestyle, I thought I'd give it a try.
I've lost four pounds so far (in about a week) and I'm sure most of it is water, but I'll take it. I need the confidence boost.
Any and all tips and potential pitfalls are sincerely appreciated!
In appreciation, I am posting my own recipe for Shirataki Ramen Soup. There are no specific directions, but all the ingredients are there. I really missed Ramen after starting low-carb...this recipe has really helped.

http://www.myfitnesspal.com/recipe/view/138435296718189

Replies

robingoblin

I started keto 3 weeks ago and have lost 8.5 lbs! I'm very excited about this because I didn't see anything close to this progress on a strict 1200 calorie diet with lots of exercise. I know plenty is probably water weight, but I really don't feel deprived (whereas I was a hangry *kitten* with my other diets).

One thing to watch out for: My psychiatrist strongly warned me that every patient he's ever had that did keto experienced significant increases in anxiety. Stress hormones are released in the brain on ketosis. I do totally feel it... but you know what, for me, it's worth it!

I cook almost every meal at home, which is a big change for me. Meal prep has helped me a lot. I prep a big portion of sauteed avocado, bacon, spinach, peppers, and garlic at the beginning of the week that I drop into the pan each morning to make quick, delicious scrambled eggs. I usually have a late morning snack of a small ramekin of nuts. I have a late lunch of caesar salad with chicarones "croutons" and chicken thigh meat.

Dinner options I've enjoyed:
- "tacos" - 80/20 ground beef with taco seasoning, cheese, guacamole, in lettuce wraps
- cauliflower fried "rice" with sesame oil, soy sauce, garlic, egg, veggies, chives
- pesto zucchini "noodles" with plenty of parmesan
- spinach "pie" - lots of frozen spinach, ricotta mozzarella parmesan, eggs, garlic, with almond flour crust
- lettuce wrap chicken thigh "BLT" with spiced mayo

Hope that helps!

craziedazie

Good post. I just started a few days ago. I am ill for sure. Walking around like a zombie. Hope this passes soon. Thanks for the ramen recipe.

The cauliflower fried "rice" sounds really good too.

jenny373

I'm at the end of three weeks and 14 lbs down! The first few days is definitely the worst. Make sure to drink plenty of water and up your electrolytes! You can even drink bullion or bone broth to help with liquids/salts.

As far as the stress levels, the research shows the exact opposite. Many people with anxiety disorders find keto to be extraordinary helpful to their lives.

I don't have anxiety but I can say since starting Keto I have felt more peaceful, calm and generally happy than ever before. The general sense of wellbeing is almost overwhelming!

Feel free to friend me. I just cleaned out all my old friends that are more of the CICO type because I am looking for like minded people who follow the keto lifestyle.
I've never had anything feel so good and be so easy!

justdeemarie

Started ketoing on Jan 8.
Loss 15 so far and 25 to go.
Not hungry and no need to workout ( unless I want to tone).
It’s not for everyone but it is for me!!!

ramie2018

Hello Friends, I am just starting out on this journey. I am totally blown away with how many carbs I'm use to eating! I have no idea but now that I am tracking everything I am eating I can see where I can make changes! Thanks for creating this group, I'm looking forward to learning more about this lifestyle.

anelyaG

I started Keto on Jan 8th and lost 8 lb. I am looking for a good resource for the keto recipes. So far a have one favorite blogger but wouldn't hurt to know more. If you can share -please do! I need help to stay cooking inspired.

mady579

I bought a book online and started Monday following the recipes. I had already slowed my eating down. Cut out fast food, etc.. I've been walking on a treadmill and lost 6 pounds before starting Keto. I stopped the exercise and lost 2 lbs. in 2 days on keto. What's the rule of thumb for nutrition and exercise. I thought it was to stay under 20g carbs and haven't paid attention to anything. I just plugged my numbers in and have gone way over. And I thought you shouldn't work out until after the Keto flu passes.

RoxyWhoShrinkyDink

I've done keto before and I know it works for me. I let stress get me off track. I'm back to it starting today.

anelyaG

RoxyWhoShrinkyDink wrote: »

I've done keto before and I know it works for me. I let stress get me off track. I'm back to it starting today.

Good for you! I find it hard to stick to Keto right around my period (sorry for TMI!!) I just feel how my body is craving all the carbs!

anelyaG

mady579 wrote: »

I bought a book online and started Monday following the recipes. I had already slowed my eating down. Cut out fast food, etc.. I've been walking on a treadmill and lost 6 pounds before starting Keto. I stopped the exercise and lost 2 lbs. in 2 days on keto. What's the rule of thumb for nutrition and exercise. I thought it was to stay under 20g carbs and haven't paid attention to anything. I just plugged my numbers in and have gone way over. And I thought you shouldn't work out until after the Keto flu passes.

I am not sure about avoiding any exercise until after keto flu, what I have been doing is as I start Keto switch (fasting with taking additional minerals and vitamins) I also do 20-25 min 120-139BPM cardio workout (cycling, running, elliptical) It helped me to kick my body into the fat burning mode.

amazingmomager

I started in August but then we flooded in Harvey, so took a break for a few months. Restarted in January and down 14 lbs from August. I like dietdoctor.com for recipes and meal planning and info, but recently found Simply Keto book and love her recipes and advice. Recipes are more how I used to eat but keto-ized. I find it takes a while to get used to consuming high fat. Tracking calories and macros is something I’m just starting

amazingmomager

Also diet doctor has a really good gumbalaya recipe!

starr68

I am VERY new to the whole Keto experience. My husband is diabetic and was recently told to cut carbs as a last-ditch effort to avoid insulin. As a support to him I am also planning the same. Who knew there were so many foods "good for you" that were so high in carbs... bananas and berries for instance.
DH is NOT a fruit and veggie person and loves to snack on puddings and easy things .. oranges are too much like work according to him lol.
What I am looking for is ideas on snacks.. and how to get the proper balance of carbs fat and protein. I have downloaded the total Keto app and have visited a few sites but man is it confusing.
I am hoping we can DO this. We are so set in our eating habits AND he is very picky eater!

spharlershelly

I started KETO Jan. 7th,2018. I have lost 15 LBS. I feel like the weight loss is slowing down, ready to see the scale move again. I am almost out of the 180's and I can't wait to see 179!

mystery95

New to Keto, I have purchased the year plan on my fitness pal, can someone tell me how to setup to use the keto diet?

WenCruz415

Started on 12/28 -12 lbs down/ feel incredible and my anxiety has really REALLY improved. So have any scatterbrain issues lol. On a hero podcast one of the people described it as the clouds permanently breaking and the sun just always shining through my mood is improved and I’ve got laser focus at work. I did hit a weird lethargy slump this week but even if I wasn’t losing weight I’d be keto because of all the other benefits.. oh my skin is also like a baby’s butt lol no more breakouts and my hair and nails strong and shiny

NikaChartrand

mystery95 wrote: »

New to Keto, I have purchased the year plan on my fitness pal, can someone tell me how to setup to use the keto diet?

I'm not sure if you've gotten a reply yet, but I was trying to figure that out too and I just switched my nutrient goals to 20g Carbs, around 170g Fat, and 70-ish grams of protein. I forgot the exact values, but it fits in quite well with keto.

jacqui2494

I have been on keto years ago and the weight fell off me. Right now after 2 days of serious keto I’m feeling lethargic and have the blahs.
I have subscribed to the 2 keto dudes podcast. I find them very entertaining. I thought that I really should bite the bullet after my weight loss stalled on the old CICO method. Can’t wait to be over the flu !

357girl

I just started this week and am waiting to weigh in on Sunday - wish me luck!

357girl

NikaChartrand wrote: »

mystery95 wrote: »

New to Keto, I have purchased the year plan on my fitness pal, can someone tell me how to setup to use the keto diet?

I'm not sure if you've gotten a reply yet, but I was trying to figure that out too and I just switched my nutrient goals to 20g Carbs, around 170g Fat, and 70-ish grams of protein. I forgot the exact values, but it fits in quite well with keto.

Ruled.me has a calculator that I found helpful to figure out what your macros should be.

357girl

starr68 wrote: »

I am VERY new to the whole Keto experience. My husband is diabetic and was recently told to cut carbs as a last-ditch effort to avoid insulin. As a support to him I am also planning the same. Who knew there were so many foods "good for you" that were so high in carbs... bananas and berries for instance.
DH is NOT a fruit and veggie person and loves to snack on puddings and easy things .. oranges are too much like work according to him lol.
What I am looking for is ideas on snacks.. and how to get the proper balance of carbs fat and protein. I have downloaded the total Keto app and have visited a few sites but man is it confusing.
I am hoping we can DO this. We are so set in our eating habits AND he is very picky eater!

Check out ruled.me. (I swear, I'm not affiliated! I've been following it a few months before deciding to go Keto and there is a lot of great information there).

357girl

craziedazie wrote: »

Good post. I just started a few days ago. I am ill for sure. Walking around like a zombie. Hope this passes soon. Thanks for the ramen recipe.

The cauliflower fried "rice" sounds really good too.

Do drink lots of water and try collagen bone broth with a little added sea salt and morton's lite salt (it has potassium) to help with keto flu. It's helped me so that I don't feel bad.

HdezJ

Always remember KISS
Keep It Simple Stupid
Funny but true. If you make simple but tasty meal preps it will be easier.
For example my meal plan

Keto coffee
Eggs, cheese, and bacon
Peanut Butter
Salad with pulled pork (no BBQ sauce)
Avocado, hamburger with lettuce as buns

Oh and lots of water

mhernandez0502

Began Keto on 2/17 at 195 lbs. I have lost 7 lbs which is mostly water weight I'm sure. I meal prep on Sundays for my husband and I (breakfast and lunch). That has been a lifesaver and what keeps me focused and not tempted to eat outside of Keto. I try to drink between 64-84 ounces of water daily. I find that keeping track of it on MFP has helped a lot! Not sure if it's enough water with this diet but for someone that barely drinks 32 ounces per day, means something! Our meal prep usually consist of eggs, cheese and bacon and spinach for breakfast. I've made breakfast with this items the "traditional way", meaning scrambled eggs with cheese and pieces of bacon, I have done breakfast cups and even a casserole. For lunch, I pick up a crazy recipe and make it my own for the protein and add riced cauliflower as it is the only veggie I can eat right now (Veggies are a challenge). For dinner, I cook a Keto based protein and include a side for the kids while husband and I eat it with some sort of salad. However, this week we are finding it easy to do IF, so we are only having 2 meals/day. I guess it's because we feel so full with the meals that 3 meals a day are unnecessary (at least for now). We'll see how it goes on weigh-in day. Really trying to stick to this and see where it takes us. We also lift and I have not been able to the past 2 weeks but I don't think it's Keto. Simply laziness. We'll see what happens once I try to lift something. LOL

genjuro99

I welcome the supporters feel free to add me

anelyaG

spharlershelly wrote: »

I started KETO Jan. 7th,2018. I have lost 15 LBS. I feel like the weight loss is slowing down, ready to see the scale move again. I am almost out of the 180's and I can't wait to see 179!

Have you tried intermittent fasting?

sallyann8

My hu

357girl wrote: »

starr68 wrote: »

I am VERY new to the whole Keto experience. My husband is diabetic and was recently told to cut carbs as a last-ditch effort to avoid insulin. As a support to him I am also planning the same. Who knew there were so many foods "good for you" that were so high in carbs... bananas and berries for instance.
DH is NOT a fruit and veggie person and loves to snack on puddings and easy things .. oranges are too much like work according to him lol.
What I am looking for is ideas on snacks.. and how to get the proper balance of carbs fat and protein. I have downloaded the total Keto app and have visited a few sites but man is it confusing.
I am hoping we can DO this. We are so set in our eating habits AND he is very picky eater!

I'm eating this way purely because my husband is diabetic and I don't want to end up with it after seeing all the other health issues it brings with it. I cook for my husband even if I'm skipping meals. Breakfast tends to be scrambled eggs made with butter and cheese plus bacon or/ and mushrooms /courgettes. lunch soup or salad with meat and cheese. dinner lots of recipes on diet doctor. cauliflower rice/ mash replace rice and potatoes. We both love cabbage shredded and cooked with butter and cream, great with lamb chops or chicken or steak. I make dessert only at weekend, something simple like berries and cream (I weigh the berries) or a quick chocolate mousse (diet doctor) I've just found another great site 'What the fat' and I'm going to make the cheesy cottage pie tomorrow. For a snack I love toasting pumpkin seeds and then putting sea salt on them when still warm (I weigh them as they're very moreish!