Let’s talk KETO!
Replies
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Im thinking about doing keto and i have looked around but im not sure i quite get what im supposed to be eating aside from cutting out carbs and eating high fat and protine . i dont understand the macros and how to measure what my amount should be . dose any one have a semi simple answer
I would go someplace like this and figure out macros. Join the LC and keto groups.
https://ketogains.com/ketogains-calculator/2 -
Im thinking about doing keto and i have looked around but im not sure i quite get what im supposed to be eating aside from cutting out carbs and eating high fat and protine . i dont understand the macros and how to measure what my amount should be . dose any one have a semi simple answer
Easiest thing to start is watch "The Magic Pill" documentary on Netflix that just came out. Will give you a good baseline of information to start.16 -
Im thinking about doing keto and i have looked around but im not sure i quite get what im supposed to be eating aside from cutting out carbs and eating high fat and protine . i dont understand the macros and how to measure what my amount should be . dose any one have a semi simple answer
Oh and I also found this website helpful https://keto-calculator.ankerl.com2 -
Thank you i will deffinantly check that out im starting today as soon as i do some research im so excited2
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I went on pintrest for a keto coffee recipe and for any one new to the idea like i am the links provided by lissetmba qhere extreamly helpfull and this one on pintrest broke it all down further . good luck to any newbie like me. http://pinterest.com/pin/ARz5HHTiYrCz_VABCLKNJ6hvv5Q6DnDpCP31Hv78Qp5B1VKtbZrpHXQ/?source_app=android3
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People doing keto because other people are doing it should really get themselves informed. Seriously, nothing is worse than being a sheep who does something just because someone else does it. Do keto only if:
1) you know it's still all about CICO in the end
2) You enjoy eating high fatty foods and you do not get bored of eating the same types of food
3) Working out without carbs doesn't affect your performance at the gym (if you're a lifter/cardio person)
4) You have health issues when it comes to eating carbs that your doctor highly suggests you avoiding or limiting them
5) Keeps you satiated
If you do it for any reasons beyond that, you're just wasting your time. No diet outperforms another diet. Do keto only if you like that diet and it helps you stick with your caloric deficit.19 -
I did not adovocate to shock the body. I said to eat enough sodium/salt so that you don't get low electrolytes at all.
Why "ease into" low electrolytes when you can avoid low electrolytes altogether? Eat salt.
Now if someone wants to ease into a keto WOE, by slowly lowering carbs, in order to get used to eating that way, that's a whole other situation. But the body does not need dietary carbs and is generally not "shocked" when it carb intake is quickly reduced.
I misspoke. Sorry. You are not advocating anything you are simply responding to what people are doing. I also only meant reducing carbs over a week or so. There is no way to transition into lower electrolytes.
However, if the carb level is dropped radically and enough water is evacuated the body is shocked if electrolytes plummet for some people. If not so why is the body sick? Why risk it? Transition everyone that will listen. Where is the harm?
No worries.
There is no real harm in transitioning into a keto diet unless you are someone who would rather just jump into it.
TBH, I eased into a ketogenic diet. I took about 2 to 3 weeks to get down to about 20g of carbs, but I still experienced the electrolyte imbalance/keto flu because I (stupidly) refused to believe that my body needed 3000-5000 mg of sodium a day. I was stuck on the low sodium dogma of yesteryear. I had a huge headache for a week, along with other symptoms. After my third night of muscle cramps I added a lot of sodium to me diet (I ate a teaspoon of salt with water) and was better within hours.
My low electrolytes hit three weeks into being low carb and keto. I mention it because easing into low carb does not help someone avoid low electrolytes. Consuming more electrolytes helps one avoid low electrolytes. KWIM?2 -
raven56706 wrote: »is there any science behind keto? i hear a lot of people doing it but i would think its the same as calorie deficit.
https://www.ruled.me/ has all the info you're looking for on keto2 -
raven56706 wrote: »is there any science behind keto? i hear a lot of people doing it but i would think its the same as calorie deficit.
The Science Vs podcast did this one recently. I love the show for its clever concept even tho I don’t always agree with their interpretation of the research. Essentially what they found was weight loss is calories in vs calories out (as we all know) and that people eat less on a restricted diet. Seems simple enough. Whether increases mental altertness or not is subjective but they did have one staffer who said she loved it for that reason and was going to keep on. They did find however, that endurance athletes did not perform as well since ketone metabolism provides slightly less oxygen than glucose metabolism.. FWIW3 -
raven56706 wrote: »is there any science behind keto? i hear a lot of people doing it but i would think its the same as calorie deficit.
There is. I have been researching , I don't have the links handy this second but for just starters try a search of reversing type 2 diabetes on you tube. I heard a couple if great talks by two American doctors. Dr Hallberg was one and I think Yung(?) I have been concerned to avoid my father's fate and am looking at things as controlling insulin spikes . If it results in the weight loss I need as well then hurrah!10 -
glitternurse wrote: »raven56706 wrote: »is there any science behind keto? i hear a lot of people doing it but i would think its the same as calorie deficit.
The Science Vs podcast did this one recently. I love the show for its clever concept even tho I don’t always agree with their interpretation of the research. Essentially what they found was weight loss is calories in vs calories out (as we all know) and that people eat less on a restricted diet. Seems simple enough. Whether increases mental altertness or not is subjective but they did have one staffer who said she loved it for that reason and was going to keep on. They did find however, that endurance athletes did not perform as well since ketone metabolism provides slightly less oxygen than glucose metabolism.. FWIW
A poster in another low carb thread posted a link that was testing keto performance after 4 weeks, so fat adaption was well started or possibly completed, and the results refute the recent study on speed walkers and decreased performance. I don't think there is evidence that a reduced performance is a sure thing, or even a common thing, is someone is chronically using a very low carb diet.
https://www.jssm.org/mob/mobresearch.php?id=jssm-17-259.xml
"It has long been accepted that both aerobic and anaerobic exercise performance is highly reliant on CHO availability (Cermak and van Loon, 2013; Hawley et al., 1997). Dietary guidelines have recommended daily CHO intake of 6-10 g/kg for athletes performing 1-3 h of daily moderate- to high-intensity exercise (Burke et al., 2011). While athletes in the present study would not be considered highly trained, our findings and others (Cox et al., 2016; Volek et al., 2015; Zajac et al., 2014) challenge the presumed necessity of a high-CHO diet for high-intensity exercise performance. In the context of habitual diet and how it may relate to exercise performance, an important variable that has been less examined is the duration of dietary adaptation. For example, a 7-day low-CHO diet (13% of total energy) in highly-trained female athletes significantly reduced TTE (by 47%) during cycling at 80% V̇O2max when compared to moderate or high CHO diets (54% and 72% of total energy, respectively) (O’Keeffe et al., 1989). However, a 14-day VLCHF diet (7% of total energy) in well-trained athletes induced significant increases in TTE (by 87%) during moderate intensity cycling at 60% V̇O2max, while high-intensity exercise (Wingate test and TTE at 90% V̇O2max) was unaffected (Lambert et al., 1994). In the most recent study to examine the topic in athletes, Burke et al. (Burke et al., 2017) used a 3-week low-CHO high-fat diet (LCHF) and showed a performance impairment (-1.6%) over a 10-km race walk in elite race walkers; high-CHO and periodized-CHO groups showed a performance improvement (6.6% and 5.3%, respectively). While the absolute change in V̇O2 (L/min) at race speed (12-15 km/h) following the 3-week diet intervention during a standardized graded economy test were not statistically different between groups, exercise economy reduction (increased V̇O2 for a given speed) was used to explain the performance decrease in the LCHF group (Burke et al., 2017). As body mass decreased the most in the LCHF group (by 1.8 kg versus 0.6 and 1.6 kg in the high-CHO and periodized-CHO groups, respectively) an increase in V̇O2 expressed per body mass would be expected. As well, confidence intervals shown for performance decrease in the LCHF group (90% CL: -8.5, 5.3%) suggest large inter-individual responses to the LCHF diet, and could potentially be reflective of diet adaptation level. Our additional week of VLCHF diet adaptation may be important in the context of understanding the time needed to become accustomed and fully adapted to distinctly different habitual diets. Indeed, some have suggested that adaptation to the VLCHF diet may require several weeks to months before benefits may be realized (Volek et al., 2015). Most recently, high intensity exercise performance including peak and average relative power during a 6-s sprint and critical power test were recently shown to improve after 12-weeks adaptation to a VLCHF diet, with 100-km time trial performance maintained (McSwiney et al., 2018)"13 -
Im day to into keto amd have stayed under 35 carbs and met my fat and protine intake for both days is it normal at this point to have a headach and be shakey or have "keto flu " symptomes or am i doing something wrong ?1
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Im day to into keto amd have stayed under 35 carbs and met my fat and protine intake for both days is it normal at this point to have a headach and be shakey or have "keto flu " symptomes or am i doing something wrong ?
Are you having them or Not having them? First two days of reduced carbs I had a dreadful headache0 -
I have a headach and im shakey i jumped right in to this i didnt cut back first. But i wasent sure if it was to soon to be having those kind of symptems1
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Recommendations for reliable Keto websites so I can research whether I want to do this? Any help appreciated.1
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I have a headach and im shakey i jumped right in to this i didnt cut back first. But i wasent sure if it was to soon to be having those kind of symptems
You are dehydrated so drink water or better yet Powerade Zero which will help replace your electrolytes. Same thing happened to me... increased carbs to 50 and immediately felt better... my body got the hint after a few days and now 20g or less is fine. You just shocked your body. Give it time and electrolytes.4 -
Ugh. No thanks. 80/20 for me. I eat 'healthy' most of the time and allow myself treats in moderation. I never feel denied or deprived and I can enjoy food without adhering to a strict regiment.3
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I'm a newbie. 3 days in and I feel terrible... nauseous, dizzy, lethargic. I'm trying to get passed it, but this feels horrible right now.
5 days in here. I definitely understand. Everybody says once you pass the "keto flu" stage, that your energy levels come back and you feel great. I hope it comes soon.2 -
I had been drinking water but it was not helping . the poweraid zero helped alot no more headache. I never realized how nany carbs are in everything. But im doing good sticking to it. So for all the other newbies just dont give up. I dont feel 100% better but im sure in a day or 2 i will be good to go .2
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Me too! I am new to keto. It is against everything I know but I am loving it and loosing weight. 1200 is just what this app has preset. Most keto sites say 1500 to 1800 for women. It is so tempting to go lower but I do not want my body to stop burning.Me too! I am new to keto. It is against everything I know but I am loving it and loosing weight. 1200 is just what this app has preset. Most keto sites say 1500 to 1800 for women. It is so tempting to go lower but I do not want my body to stop burning.
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Hi!! What are you “Keto sites”? I would like to check them out! I had gestational diabetes and am at risk for Type 2 so I want to change my nutrition! Plus my baby turns one this week so it’s time to get moving!! Thanks in advance!!2
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I had been drinking water but it was not helping . the poweraid zero helped alot no more headache. I never realized how nany carbs are in everything. But im doing good sticking to it. So for all the other newbies just dont give up. I dont feel 100% better but im sure in a day or 2 i will be good to go .
So glad you hear that helped! You needed electrolytes! Today I had 6g... I wasn't trying to go that low... it just happened naturally. It's weird... I'm just not hungry like before. I forced myself to have snapper and broccoli tonight.2 -
I tried a simple fat bomb recipe amd it called for honey as the sweetner ... Amd this morning i saw on a list of things not to eat on keto that you should not have honey ... Have i ruened the day and the fat bombs or is honey ok ?
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deepwoodslady wrote: »Quick Question to nvmomketo (or anyone that may have an answer): When I first started keto in Jan, 2018 I saw a tremendous and wonderful change in my blood sugar levels. So much so that my primary care dr. took me off of my 4 glyburide pills and am watching my metformin. However, this past 30 days my sugar has went back up to the mid 200's on fasting, and around 275 before meals in the evening (4 or more hours after my lunch). I do have a cheat meal or a cheat day about every 7-10 days, but I have done that since the beginning, ( I feel it helps me keep the metabolism up). So nothing is new in my diet. Any ideas why my glucose has went back up after such success in that area? I'm worried and stumped. Most diets will work if you stick to your guns, but I chose keto to lose weight AND help control my blood sugar. Any help would be appreciated
How’s your protein levels? If they are too high relative to your needs, gluconeogenesis can happen. That’s where your body converts proteins into glucose and then stores it just like carbs.
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meemanders wrote: »deepwoodslady wrote: »Quick Question to nvmomketo (or anyone that may have an answer): When I first started keto in Jan, 2018 I saw a tremendous and wonderful change in my blood sugar levels. So much so that my primary care dr. took me off of my 4 glyburide pills and am watching my metformin. However, this past 30 days my sugar has went back up to the mid 200's on fasting, and around 275 before meals in the evening (4 or more hours after my lunch). I do have a cheat meal or a cheat day about every 7-10 days, but I have done that since the beginning, ( I feel it helps me keep the metabolism up). So nothing is new in my diet. Any ideas why my glucose has went back up after such success in that area? I'm worried and stumped. Most diets will work if you stick to your guns, but I chose keto to lose weight AND help control my blood sugar. Any help would be appreciated
How’s your protein levels? If they are too high relative to your needs, gluconeogenesis can happen. That’s where your body converts proteins into glucose and then stores it just like carbs.
Glucenogenesis is a demand driven process and doesn't really happen unless it needs to. In any event only 60% of glucenogenesis is protein, the rest is from fats.
And during dieting, not macro is as important as protein.3 -
meemanders wrote: »deepwoodslady wrote: »Quick Question to nvmomketo (or anyone that may have an answer): When I first started keto in Jan, 2018 I saw a tremendous and wonderful change in my blood sugar levels. So much so that my primary care dr. took me off of my 4 glyburide pills and am watching my metformin. However, this past 30 days my sugar has went back up to the mid 200's on fasting, and around 275 before meals in the evening (4 or more hours after my lunch). I do have a cheat meal or a cheat day about every 7-10 days, but I have done that since the beginning, ( I feel it helps me keep the metabolism up). So nothing is new in my diet. Any ideas why my glucose has went back up after such success in that area? I'm worried and stumped. Most diets will work if you stick to your guns, but I chose keto to lose weight AND help control my blood sugar. Any help would be appreciated
How’s your protein levels? If they are too high relative to your needs, gluconeogenesis can happen. That’s where your body converts proteins into glucose and then stores it just like carbs.
Glucenogenesis is a demand driven process and doesn't really happen unless it needs to. In any event only 60% of glucenogenesis is protein, the rest is from fats.
And during dieting, not macro is as important as protein.
I agree with this. Protein may lower your ketone levels a bit, but it is a caloric deficit that causes weight loss and not ketone levels. Watching your protein intake is mainly important if you are using ketones to treat medical issues like epilepsy, brain injury or dementia. For weight loss, low ketones usually don't affect much at all, and moderate to high protein will help preserve lean mass.1 -
Most of what i have read say you should see reaults in the first week of keto but aside from feeling crappy for a few days and peeing alot i have not lost any weight or noticed any thing different . any thoughts1
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