Keto friends

happymomma4ever · March 2018

Anyone doing keto please add me as a friend!

irinamthom · March 2018

Yes! Adding you:) how is it going with keto?

PackerFanInGB · March 2018

Just starting this today. So, probably not much help, but I'm adding you if you don't mind!

happymomma4ever · March 2018

Hi everyone. I did keto last summer for 2 months and lost 28. Started again about 2 weeks ago and down another 4. I’m no expert but I do know a lot if you have any questions

happymomma4ever · March 2018

Btw I’m 5’5 and 142 right now. Want to get to 125 maybe

lilbobbie910 · March 2018

I'm on day nine and would love to hear of any keto tip, trick, suggestion, and/or recipes you have to share.

ThreeLilBirdsFarm · March 2018

Feel free to add me too. I have an open diary for friends.
There is a Keto group too.

LoriAnne0621 · March 2018

I am doing keto. In 2003-2006 I lost 185 lbs on keto. It is the easiest most effective plan for me. I had foot surgery and a couple bouts of pneumonia last year and gained back 50 lbs. I had been off the keto plan and maintaining for 10 years without dieting at all prior to this gain. I love knowing that this is only temporary and that once my body resets at my goal weight... about 6 months to 1 year after goal. I can slowly go back on a more normal diet.
Fat has always been normal for me with my high weight at 317. I am on a mission to convince my body I am a thin person who can have dessert once in while.

If you keto/low carb, please add me

GaleHawkins · March 2018

ThreeLilBirdsFarm wrote: »

Feel free to add me too. I have an open diary for friends.
There is a Keto group too.

community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group

This is one MFP group that I have found very kind and helpful over the past three years and they seem to grasp the science quite well supporting this Way Of Eating for life.

happymomma4ever · March 2018

lilbobbie910 wrote: »

I'm on day nine and would love to hear of any keto tip, trick, suggestion, and/or recipes you have to share.

My favorite recipe at the moment is garlic Parmesan chicken wings. I air fry chicken wing dings for 30 minutes flipping halfway then toss In melted butter, garlic, Parmesan and parsley. Sooo good. I’m doing 1,300 calories a day and unfortunately don’t exercise yet but having good results without it.

Tips would be to stay away from all grains and sugar alcohols until you are deeper into keto and know how your body will react to them. I’ve seen lots of people in groups wonder why they are not losing and it’s because they are eating low carb tortillas (grains) and sugar alcohols.

Cream cheese and berries stall me. They might not for you. I would start strict keto then slowly add cheese or berries to see if it stalls you

All sugar alcohols are not the same. Maltodextrin is very bad. It has a higher glycemic index than sugar! Erithritol (sp?) is the best I’ve heard

You still have to watch calories on keto. Some people think as long as you don’t eat carbs you’re good.

Optimum macros are 5% carbs, 20-25% protein, and 70-75% fat. Fat bombs and bullet proof coffee are the easiest way to increase your fat macro.

You will get muscle cramps if you don’t balance your electrolytes. I take a magnesium potassium supplement

happymomma4ever · March 2018

lilbobbie910 wrote: »

I'm on day nine and would love to hear of any keto tip, trick, suggestion, and/or recipes you have to share.

KETO INFO
Advice that was given to me as a newbie. Hope it helps.
First clean out your fridge/ cupboard of anything not keto approved. Then follow these guidelines for this Keto food list. It's been very useful to me. I keep this list saved on my phone in my notes so I can easily access it when I'm food shopping.

- [ ] MEATS
- [ ] • Beef (including hamburger and steak)
- [ ] • Pork, ham (must be unglazed – check the
- [ ] label for carbohydrate), bacon
- [ ] • Lamb, veal, or other meats
- [ ] • Processed meats (sausage, pepperoni, hot
- [ ] dogs) check the label

- [ ] POULTRY
- [ ] • Chicken
- [ ] •Turkey
- [ ] • Duck

- [ ] EGGS
- [ ] • Eat as many eggs as you wish

- [ ] SALAD GREENS
- [ ] 2 c/day minimum – but eat as
- [ ] much as you wish. If it is a leaf, eat it.
- [ ] • Arugula
- [ ] • Bok choi
- [ ] • Cabbage (all varieties)
- [ ] • Chard
- [ ] • Chives
- [ ] • Endive
- [ ] • Greens (all varieties, including beet,
- [ ] collards, mustard, and turnip)
- [ ] • Kale
- [ ] • Lettuce (all varieties)
- [ ] • Parsley
- [ ] • Spinach
- [ ] • Radicchio
- [ ] • Radishes
- [ ] • Scallions (spring onion)
- [ ] • Watercress

- [ ] FIBROUS VEGETABLES
- [ ] 1 c./day max
- [ ] • Artichokes
- [ ] • Asparagus
- [ ] • Broccoli
- [ ] • Brussels sprouts
- [ ] • Bamboo shoots
- [ ] • Bean sprouts
- [ ] • Cauliflower
- [ ] • Celery
- [ ] • Celeriac (celery root)
- [ ] • Chayote
- [ ] • Cucumber
- [ ] • Eggplant (aubergine)
- [ ] • Green beans (string beans)
- [ ] • Jicama
- [ ] • Mushrooms
- [ ] • Okra
- [ ] • Pepper
- [ ] • Pumpkin
- [ ] • Snow peas
- [ ] • Sprouts (bean and alfalfa)
- [ ] • Summer squash
- [ ] • Tomatoes
- [ ] • Turnip
- [ ] • Zucchini (courgette)

- [ ] FATTY VEGETABLES
- [ ] • Black or Green Olives - up to 6 a day
- [ ] • Avocado – ½ a fruit a day

- [ ] CHEESE
- [ ] Up to total 4 ounces a day
- [ ] • Swiss and Cheddar, Brie, mozzarella,Gruyere,
- [ ] cream cheese, goat

- [ ] CREAM
- [ ] Up to 4 TBSP/day
- [ ] • Includes heavy, light, or sour cream
- [ ] • Not half and half
- [ ] • Not condensed or evaporated milk

- [ ] MAYONNAISE
- [ ] Up to 2TBSP/day Check the label for sugar in the ingredients

- [ ] FRUIT
- [ ] no more than 1/4c./per day
- [ ] • Blueberries
- [ ] • Strawberries
- [ ] • Raspberries
- [ ] • Blackberries
- [ ] • Huckleberries
- [ ] • Salmon berries
- [ ] • Gooseberries

- [ ] CONDIMENTS
- [ ] • Lemon/Lime Juice: Up to 4 tsp/day
- [ ] • Yellow Mustard: Up to 2 TBSP/day
- [ ] • Salt and vinegar No Restrictions
- [ ] • Ketchup/BBQ sauce – low carb versions only

- [ ] SNACKS
- [ ] • Pork rinds/skins
- [ ] • Pepperoni slices
- [ ] • Ham slices
- [ ] • Beef slices
- [ ] • Turkey or chicken roll / slices
- [ ] • Other meat roll-ups
• Deviled eggs

NOT ALLOWED
• Beans and legumes (pinto, lima, black beans,
peas etc) • White sugar
• Sugar
• Rice
• Honey
• Root vegetables – particularly carrots,
parsnips, corn, potatoes, fries, potato chips•
Maple syrup
• Crackers
• Molasses
• Corn syrup
• Beer (contains barley malt)
• Milk (contains lactose)
• Flavored yogurts (usually have a lot of sugar)
• Fruit juice
• Dried Fruit
• Processed fruit
• Grains (even "whole" grains),
• Cereals
• Flour
• Cornstarch
• Breads
• Pastas
• Muffins
• Bagels

Fats and Oils
• Not all fats and oils, butter, are allowed.
• Coconut oil, avocado oil butter, or lard is recommended for cooking as these are most stable at high temperatures.
• Reusing oil is not recommended – high
temperatures damage fat molecules – particularly ones with high amounts of polyunsaturated fatty acids.
• Olive oil is recommended for cold dressings.
• Avoid margarine or any food containing hydrogenated oils also known as trans-fats – they are clearly proven to be a major cause of heart disease

• For dressings, the ideal dressing is a homemade oil-and-vinegar dressing, with lemon juice and spices as needed.
• Blue-cheese, ranch, Caesar, Greek and Italian are also acceptable if the label says 1 to 2 grams of carbohydrate per serving or less.

Quantities
• Eat when you are hungry; stop when you begin to feel full
• Simply eat when you are hungry; try not to eat more than what will satisfy you
• Learn to listen to your body. A low-carbohydrate diet has a natural appetite-reduction effect to ease you into the consumption of smaller and smaller quantities comfortably
• Do not eat everything on your plate just because it's there
• On the other hand, you should never go hungry or skip meals on purpose!
• You do not need to count calories
• If you are hungry in the morning you should start your day with a nutritious low-carbohydrate meal

Macros
5% carbs (no more then 20 if you’re working out no more then 30)
15-20% protein
75-80% healthy fats.

FAST FOOD CHEAT SHEET:

McDonalds- $2 McDouble without a bun or ketchup. They will usually serve it in a bowl and sometimes will add lettuce with it. It comes with pickles and cheese. (4g net carbs)

Wendy's- Double Stack without Bun (2g net carbs)
Baconator without Bun (4g net carbs)
Grilled Chicken Sandwich without Bun (5g net carbs)

Carl's Jr/Hardee's- Low Carb 1/3 lb Thickburger (8g net carbs)
Low Carb Charbroiled Chicken Club Sandwich (7g net carbs)

In&Out-Flying Dutchman is a combination of two meat patties, two slices of cheese, and no bun or lettuce wrap! (5g net carbs.)
Double-double Protein Style (8g net carbs)
Cheeseburger Protein Style (8g net carbs)

Jack in the Box- chicken strips (4 piece) for 5g net carbs. Alongside it, they have a Chicken Club Salad (served with grilled chicken) for 8g net carbs

Chick-Fil-A: Grilled chicken nuggets (2g net carb per serving)

El Pollo Loco- All of their flame-grilled chicken has 0g net carbs, so they’re a fantastic option to choose if you have an El Pollo Loco closeby. All of their salsas are either 2g net carbs or 1g net carbs per serving.

Dickey's BBQ:
Beef Brisket (2g net carbs per 1/4 lb.)
Pulled Pork (2g net carbs per 1/4 lb.)
Polish Sausage (2g net carbs per 1/4 lb.)
Spicy Cheddar Sausage (3g net carbs per 1/4 lb.)

Buffalo Wild Wings:
Naked or Plain (0g net carbs)
Buffalo (1g net carbs for 20 wings)
Blazin’ with Ghost (7g net carbs for 20 wings)
Chipotle BBQ (2g net carbs for 20 wings)
Desert Heat (2g net carbs for 20 wings)
Hot (4g net carbs for 20 wings)
Lemon Pepper (1g net carbs for 20 wings)
Salt and Vinegar (1g net carbs for 20 wings)
Parmesan Garlic (6g net carbs for 20 wings)