Keto diet and IF anyone?
Betty925
Posts: 5 Member
I am starting keto diet. Looking for keto friends. Also doing IF. .
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Replies
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I am 20
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I've been Keto for about a year and a half. IF sometimes. Add me if you like.1
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I stared the Keto diet about a wk ago, and looking for others to talk to about the diet2
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Maintaining a one-year 250+ pound keto drop for the last two years.12
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Keto and IF since April 17. What questions do you have?0
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Just started keto the other day!0
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silly question but is there difference between low carb/keto? low card just an old term? LOL
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Maintaining a one-year 250+ pound keto drop for the last two years.
You did not lose with Keto. A calorie is a calorie you should have ate less and move more. The CICO Mafia will be in shortly to mock you and tell you how wrong you are.
However I say. Good for you. That is excellent.
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"kimber0607 wrote: »silly question but is there difference between low carb/keto? low card just an old term? LOL
Low carb is generally accepted to mean eating fewer than 100-150g of carbs (net or total) a day. Keto is very low carb, and is usually under 20-50 g of carbs a day - low enough to keep you in ketosis almost all of the time.
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I thought I would struggle in the beginning IF (4 days ago) but it has actually been easier than starting low carb. I'm trying to reach the full 16 but at the moment 15 - 15.5 is where I actually notice the hunger building.
My question is.... do you break a fast with protein or fat?0 -
I thought I would struggle in the beginning IF (4 days ago) but it has actually been easier than starting low carb. I'm trying to reach the full 16 but at the moment 15 - 15.5 is where I actually notice the hunger building.
My question is.... do you break a fast with protein or fat?
I usually do with both. I find it hard to hit my protein goals if I go too low on one meal.1 -
I am doing both and eating most of my calories in 2 hours. It is working great!0
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I've just been doing IF for a week- I just skip breakfast, then eat lunch and dinner. We usually have a late dinner, but if I'm through by 9 pm and I get lunch at noon-1pm I've got a good 15-16 hrs. fast. Lunch and dinner both include protein and fat. Daily carbs are between 20-50- I like cheese too much to stay below 20!2
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Thanks I'll try to incorporate both to see how I feel and how my body reacts.0
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I tried keto for a few days and then when I went back to eating normally, I had a load of noodles and got sick. Rofl It was so terrible. It was a major hassle for me to juggle the carbs, protein and fat. I put a disgusting amount of olive oil into my salad one time, and couldn't finish it. And then I could only have so much veggies that I was like, "why am I ever feeling bad about being a rabbit?? I mean, screw this teensy bit of brussel sprouts. I want more!" Bullet-proof coffee was yummy though!
I also stopped it because I heard that you end up developing intolerances when you cut out foods or cut back drastically. Like this one guy cut out milk for some reason and then he started getting horribly sick if food had any kind of dairy in it, and then he got a ton of other intolerances and a doctor told him that even if it made him sick, to start having a bit of milk every day- starting with just dipping his finger in it and building up from there. Not sure how true it is- haven't read/heard the story from the guy myself. But I don't have any food intolerances and I sure don't want them!
Plus- eating in moderation, getting plenty of protein, and exercising worked for me in the past-- so best to leave well enough alone, eh? I don't worry about animals fats either- like butter, whole milk, or bacon grease etc. I'm native american and my ancestors ate a lot of meat, so I find that eating like they did works best for me. Rice, bread, pasta and alcohol, for instance, seem to make me fluffy too quickly, so I try not to have too much of it and I've stopped drinking alcohol for the most part... might have a cocktail once or thrice a year. And not only that, I don't want diabetes. I'm going to get sugar from fruit, treats, etc, so I really don't need to be adding to it with alcohol.
I think keto does work for people. My boss cut out sugar and started eating lots of fat (pork cracklings, yum!!!), and he was steadily losing weight. So good luck!
Oh and I am currently doing IF 18:6- except I'm cheating and having milk in my coffee because black coffee in the beautiful morning is just pitiful.0 -
"kimber0607 wrote: »silly question but is there difference between low carb/keto? low card just an old term? LOL
Low carb is generally accepted to mean eating fewer than 100-150g of carbs (net or total) a day. Keto is very low carb, and is usually under 20-50 g of carbs a day - low enough to keep you in ketosis almost all of the time.
Gotcha
curious for those doing keto..how is your energy level
my issue with low carb is low energy
i guess im not 100% clear of what I can eat and what I cant
my friend went to a nutritionist who put her on a low carb diet but said soem foods were safe that I didnt think were
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kimber0607 wrote: »"kimber0607 wrote: »silly question but is there difference between low carb/keto? low card just an old term? LOL
Low carb is generally accepted to mean eating fewer than 100-150g of carbs (net or total) a day. Keto is very low carb, and is usually under 20-50 g of carbs a day - low enough to keep you in ketosis almost all of the time.
Gotcha
curious for those doing keto..how is your energy level
my issue with low carb is low energy
i guess im not 100% clear of what I can eat and what I cant
my friend went to a nutritionist who put her on a low carb diet but said soem foods were safe that I didnt think were
My personal experience is I have very high energy levels on Low Carb (under 60g at the moment).
On Saturday I did 3 hours of hard work in the garden (cutting a tree down) then a 30 minute run at the gym and all before I ate for the first time in the day.
generally it is only when I am doing HIIT or anything where my output is at 75% or more of my energy that I feel I need to pre-fuel for my workout.
As my username suggests, I play a lot of tennis and I generally perform better on court when I am eating in a LCHF model diet.2 -
kimber0607 wrote: »"kimber0607 wrote: »silly question but is there difference between low carb/keto? low card just an old term? LOL
Low carb is generally accepted to mean eating fewer than 100-150g of carbs (net or total) a day. Keto is very low carb, and is usually under 20-50 g of carbs a day - low enough to keep you in ketosis almost all of the time.
Gotcha
curious for those doing keto..how is your energy level
my issue with low carb is low energy
i guess im not 100% clear of what I can eat and what I cant
my friend went to a nutritionist who put her on a low carb diet but said soem foods were safe that I didnt think were
@kimber0607
The energy dip is usually from low electrolytes. When carbs are cut you lose water weight and electrolytes with it. If you don't replace those electrolytes with a fair bit if sodium, you end up with fatigue, headaches, moodiness, BM issues, nausea and muscle aches/weakness or spasms. If you aren't getting at least 3000 to 5000 mg of sodium a day, you probably need more.
For reference, 2300 mg sodium = 1 teaspoon salt.
Some will experience a mild energy dip for a few weeks to a few months as their body gets used to running on fat, especially those who eat ketogenic. It should be very mild though and only noticeable with strenuous exercise. Fatigue while inactive is probably caused by low sodium, not enough food, stress or poor sleep.
But what do you mean by "safe foods"? Do you mean too high carb to fit into the diet or something that is a food sensitivity for that person?0 -
Hi feel free to add me if you want. If been doing keto almost a month and IF almost a week now. 12lbs down so far.
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kimber0607 wrote: »silly question but is there difference between low carb/keto? low card just an old term? LOL
There is! Keto is high fat.2 -
I am trying the KETO diet. i was off and on about it. i was losing about a pound a week. fell off the wagon this week. so i am starting fresh on Sunday. (have a grad party on Saturday) I wouldnt mind some insite from people. there is a lot to learn.0
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Oops. I forgot to add that my energy is improved on keto. Not really higher but I don't get the lows anymore. No need for that mid afternoon nap when blood glucose levels fall, because my BG levels are steady now.0
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kimber0607 wrote: »"kimber0607 wrote: »silly question but is there difference between low carb/keto? low card just an old term? LOL
Low carb is generally accepted to mean eating fewer than 100-150g of carbs (net or total) a day. Keto is very low carb, and is usually under 20-50 g of carbs a day - low enough to keep you in ketosis almost all of the time.
Gotcha
curious for those doing keto..how is your energy level
my issue with low carb is low energy
i guess im not 100% clear of what I can eat and what I cant
my friend went to a nutritionist who put her on a low carb diet but said soem foods were safe that I didnt think were
@kimber0607
The energy dip is usually from low electrolytes. When carbs are cut you lose water weight and electrolytes with it. If you don't replace those electrolytes with a fair bit if sodium, you end up with fatigue, headaches, moodiness, BM issues, nausea and muscle aches/weakness or spasms. If you aren't getting at least 3000 to 5000 mg of sodium a day, you probably need more.
For reference, 2300 mg sodium = 1 teaspoon salt.
Some will experience a mild energy dip for a few weeks to a few months as their body gets used to running on fat, especially those who eat ketogenic. It should be very mild though and only noticeable with strenuous exercise. Fatigue while inactive is probably caused by low sodium, not enough food, stress or poor sleep.
But what do you mean by "safe foods"? Do you mean too high carb to fit into the diet or something that is a food sensitivity for that person?
wow...didnt know!
I need to do some research....figure out what im doing and that Im eating the right stuff
silly question but what would help in the sodium/salt dept that is still ket or low carb safe and healthy?
i eat lots of nuts though...cashews are lightly salted etc..so the only thing that came to mind is salt and i add salt to my string beans
thank you0 -
kimber0607 wrote: »kimber0607 wrote: »"kimber0607 wrote: »silly question but is there difference between low carb/keto? low card just an old term? LOL
Low carb is generally accepted to mean eating fewer than 100-150g of carbs (net or total) a day. Keto is very low carb, and is usually under 20-50 g of carbs a day - low enough to keep you in ketosis almost all of the time.
Gotcha
curious for those doing keto..how is your energy level
my issue with low carb is low energy
i guess im not 100% clear of what I can eat and what I cant
my friend went to a nutritionist who put her on a low carb diet but said soem foods were safe that I didnt think were
@kimber0607
The energy dip is usually from low electrolytes. When carbs are cut you lose water weight and electrolytes with it. If you don't replace those electrolytes with a fair bit if sodium, you end up with fatigue, headaches, moodiness, BM issues, nausea and muscle aches/weakness or spasms. If you aren't getting at least 3000 to 5000 mg of sodium a day, you probably need more.
For reference, 2300 mg sodium = 1 teaspoon salt.
Some will experience a mild energy dip for a few weeks to a few months as their body gets used to running on fat, especially those who eat ketogenic. It should be very mild though and only noticeable with strenuous exercise. Fatigue while inactive is probably caused by low sodium, not enough food, stress or poor sleep.
But what do you mean by "safe foods"? Do you mean too high carb to fit into the diet or something that is a food sensitivity for that person?
wow...didnt know!
I need to do some research....figure out what im doing and that Im eating the right stuff
silly question but what would help in the sodium/salt dept that is still ket or low carb safe and healthy?
i eat lots of nuts though...cashews are lightly salted etc..so the only thing that came to mind is salt and i add salt to my string beans
thank you
I had a hard time getting enough sodium at first because I'd been on the low sodium bandwagon for so many years - I didn't even salt my food.
I just jumped right in by eating half a teaspoon of salt, chased with water, a couple of times a day. I also now add salt to my coffee and most food.
IMO, the easiest way to get sodium is just eat it.
A salty bullion or broth a couple of times a day is a favorite way if many low carbers to get enough sodium. Some make "keto-aid" with sugar free Mio and salt; you can find recipes with Google. Others take salt tablets that are often used by athletes.
Salty foods will help but most won't get enough that way. Plus it is mainly the highly processed foods that have a lot of sodium, and people often try to limit those foods somewhat. It's a good excuse to eat bacon often though.
If you let sodium stay low for a while, magnesium and potassium will go low as they are leeched out to replace the low electrolytes. If you start getting muscle cramps, you may need to supplement Mg and Potassium for a while. I believe some use Nusalt (?) to help with those electrolytes too. Be aware that magnesium can make stools loose if you have too much.0 -
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kimber0607 wrote: »kimber0607 wrote: »"kimber0607 wrote: »silly question but is there difference between low carb/keto? low card just an old term? LOL
Low carb is generally accepted to mean eating fewer than 100-150g of carbs (net or total) a day. Keto is very low carb, and is usually under 20-50 g of carbs a day - low enough to keep you in ketosis almost all of the time.
Gotcha
curious for those doing keto..how is your energy level
my issue with low carb is low energy
i guess im not 100% clear of what I can eat and what I cant
my friend went to a nutritionist who put her on a low carb diet but said soem foods were safe that I didnt think were
@kimber0607
The energy dip is usually from low electrolytes. When carbs are cut you lose water weight and electrolytes with it. If you don't replace those electrolytes with a fair bit if sodium, you end up with fatigue, headaches, moodiness, BM issues, nausea and muscle aches/weakness or spasms. If you aren't getting at least 3000 to 5000 mg of sodium a day, you probably need more.
For reference, 2300 mg sodium = 1 teaspoon salt.
Some will experience a mild energy dip for a few weeks to a few months as their body gets used to running on fat, especially those who eat ketogenic. It should be very mild though and only noticeable with strenuous exercise. Fatigue while inactive is probably caused by low sodium, not enough food, stress or poor sleep.
But what do you mean by "safe foods"? Do you mean too high carb to fit into the diet or something that is a food sensitivity for that person?
wow...didnt know!
I need to do some research....figure out what im doing and that Im eating the right stuff
silly question but what would help in the sodium/salt dept that is still ket or low carb safe and healthy?
i eat lots of nuts though...cashews are lightly salted etc..so the only thing that came to mind is salt and i add salt to my string beans
thank you
I had a hard time getting enough sodium at first because I'd been on the low sodium bandwagon for so many years - I didn't even salt my food.
I just jumped right in by eating half a teaspoon of salt, chased with water, a couple of times a day. I also now add salt to my coffee and most food.
IMO, the easiest way to get sodium is just eat it.
A salty bullion or broth a couple of times a day is a favorite way if many low carbers to get enough sodium. Some make "keto-aid" with sugar free Mio and salt; you can find recipes with Google. Others take salt tablets that are often used by athletes.
Salty foods will help but most won't get enough that way. Plus it is mainly the highly processed foods that have a lot of sodium, and people often try to limit those foods somewhat. It's a good excuse to eat bacon often though.
If you let sodium stay low for a while, magnesium and potassium will go low as they are leeched out to replace the low electrolytes. If you start getting muscle cramps, you may need to supplement Mg and Potassium for a while. I believe some use Nusalt (?) to help with those electrolytes too. Be aware that magnesium can make stools loose if you have too much.
wow feel silly I didnt think of that LOL
thanks for all the help!
kim0 -
No problem.
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On Day 3 of keto, not doing fasting yet. It's hard, but I'm determined.0
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I was strictly Keto for about 6 months last year and lost 60lbs, and then I fell off back in December and managed to gain back 15lbs between then and now, basically because my eating has been out of control. I started back on Keto yesterday because I still have another 100lbs to lose and Keto and fasting is the easiest way for me to control my calorie intake. Feel free to friend me. Also, my diary is public, and if you want actual photos of my food, send me a DM and I'll give you my IG handle. Good luck!0
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I've successfully dieted using both systems, going keto and doing variations of IF. I think that IF is the way to go as lifestyle, keeping ketosis can be hard job and to me it just felt like a tool that can be used to boost fat burning for a period of time. I think doing keto alone is not worth all the hassle and is overrated: You still get the same insulin spike from consuming a cup of whey than from any high-in-carb meal. And insulin is the main hormone that triggers fat storage in you body.
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