Just preparing to start Keto!
gamesngrades
Posts: 6 Member
I’m really hopeful it’ll go well. Starting to purge the food I no longer need by giving it away or trashing it.
Anybody else about to start or pretty early into it that’d like to be buddies?
Keto vets: any advice?
Anybody else about to start or pretty early into it that’d like to be buddies?
Keto vets: any advice?
6
Replies
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Welcome! I’m just on day 30, but it’s been a very satisfying 30.3
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Just started two weeks ago. I need to lose a little less than 100lbs. I don’t know if I’m in Ketosis or not. I did have to get a supplement because I kept getting tired and headaches. It’s helped a lot. I’ve been watching Dr. Berry on YouTube to get guidance. Unfortunately I’ve lost like two pounds while tracking macros. I’m right in the range, it’s frustrating. Any advice.2
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Hi! My name is Mary, starting keto today. Looking to lose 30lbs. Would love to have a friend on here to touch base with and a support.6
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I started keto 3 months ago and hit my goal of losing 10 lbs about a month ago and am still losing a few more. I thought the first few weeks were hard, but I've enjoyed the foods, haven't had issues with cravings and am at or above my previous energy levels. feel free to add me!2
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I'm fixing to start my diet back up and could use friends to help keep me on track.4
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The financial cost of starting it up is making me anxious, but I know that once I actually get going the cost will even out! It's just getting rid of the things I can't eat now and buying things I can.3
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I don't know about where you work but maybe promote a food drive and bring in those foods or donate to a local food bank. We did and it was actually satisfying to give away those items. I can't eat those boxes of pasta or stuffing but maybe it will help a family.
On the flip side we didn't buy a whole lot to start out. Just a few new basics and kept to a pretty similar budget. We check the manager specials on protein, buy the deals and freeze them immediately and that saves us a good amount at the register. If we can, we also buy in bulk, portion and freeze items for dinners down the road. We have a small chest freezer and we have filled it with great finds.
Lastly we plan our menu for the week and shop to only the menu and that saves a lot of stress and pressure because we focus on the list and we avoid the center aisles in the store.
Anyway that's just my 2 cents and how we shifted our kitchen to keto.3 -
vet tip: PLAN AHEAD.
Prelog your day in advance the night before. Know where your food is coming from and what it is. This way there are neither "oops I ate all my carbs by 1pm!" nor "I'm so hungry I'm just going to eat something else. Oops! That was too much cals and carbs!" Know the on-plan meals you can have at the local restaurants so you can be flexible if plans change.
Also, always have keto emergency snacks on hand in case you get hangries that won't quit or everything goes sideways when life wrecks your plans or contingencies by making you miss a meal or have one late.
Hangry decisions are WOE wreckers.
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I don't know about where you work but maybe promote a food drive and bring in those foods or donate to a local food bank. We did and it was actually satisfying to give away those items. I can't eat those boxes of pasta or stuffing but maybe it will help a family.
On the flip side we didn't buy a whole lot to start out. Just a few new basics and kept to a pretty similar budget. We check the manager specials on protein, buy the deals and freeze them immediately and that saves us a good amount at the register. If we can, we also buy in bulk, portion and freeze items for dinners down the road. We have a small chest freezer and we have filled it with great finds.
Lastly we plan our menu for the week and shop to only the menu and that saves a lot of stress and pressure because we focus on the list and we avoid the center aisles in the store.
Anyway that's just my 2 cents and how we shifted our kitchen to keto.
This. Our grocery ads come out on Wednesday and I spend a fair bit of time on Wednesday night or Thursday morning going through them to make grocery lists and plan a week of meals based around the best sales. I’m feeding myself on a keto diet, a teen who eats like a fairly typical teen, a middle schooler who is on a med to control seizures that unfortunately absolutely tanks his appetite to the point that it’s difficult to get more than a couple of bites into him at a time so he needs very nutrient and calorie dense foods, and two younger boys who are competitive soccer players and seem to each eat more than the rest of us combined, so that grocery/meal planning and trying to keep it affordable are a big process here. I’m thankful that we have 5 different varieties of grocery stores that are all within about a 5 minute drive of the house - I typically shop at at least 3 if them every week.
Planning ahead is definitely the way to go, both for budgeting purposes and for having an easier time staying on track.
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Please feel free to add me too! I'm not new to keto, but I'm back after a brief hiatus.
Kind of relearning all those things I knew but stopped doing. I agree...planning ahead for what you will eat saves the day. It seems like a pain, but for me I'm ok with repeating some meals like lunch all the time and I rarely eat breakfast other than bulletproof coffee, so it's really just dinner that takes the planning. 4 -
gamesngrades wrote: »The financial cost of starting it up is making me anxious, but I know that once I actually get going the cost will even out! It's just getting rid of the things I can't eat now and buying things I can.
I am a sale shopper. Every Wednesday when the ads come out, I make a list (as mentioned by someone above). We eat by whatever is on sale. Always have. I really don't think my grocery bill has gone up but I don't have it as a budget. I'm just eternally thrifty. If I think about all the things I DON'T buy now, I think it balances out. Plus, I just eat less. My hunger is under control and I eat at maintenance calories which equates to less food than when I was gaining.
I realize olive oil is more expensive than canola or meat is pricier than potatoes but I want to say...I'm prime example of someone who has lost weight and maintained long term without buying "specialty keto foods" (like almond flour, coconut flour, etc). I eat/buy: meat, fish, eggs, dairy, vegetables a little fruit/nuts/seeds/oils. I generally buy the plain ol', plain ol' stuff. Land o' Lakes butter works just fine for me. I stock up when it is $2.49/pound versus the regular $4.99 or $5.49. Butter freezes just fine.
You're right. It will even out. Stick with the basics and if you have a burning need to try something new you can do that slowly. For my taste, every "specialty thing" was a waste of money.3 -
I've been doing Keto since Feb. Feel free to add me. I keep an open diary.
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I just started keto this week!! It’s been hard but I’ve lost 2 lbs already. Would like some keto buddies0
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Hey! I am starting a modified Keto diet (breastfeeding) and would love any friends and support, feel free to add me!0
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Hey I started Keto last week (for the second time) and been very successful in the past and seeing similar results now.
I eat pretty simple: chicken, mixed greens, eggs, avocado, grass fed butter, olive oil and that’s it.
If you do clean food and not play around too much with artificial sweeteners that can spike insulin (it does for me) you will get to ketosis fairly quickly. I’m not planing on being that strict for the rest of my life, but I know it’s best to give your body time to adapt. Also be carful not to over do your proteins.
Add me as a friend if you want1 -
I have not started yet. Doing my research now on Keto. I want to lose 50lbs and I have begun Intermittent fasting. which I luv now. But I do need a meal plan. If you are feeling burn out look up DHEA. It's great with that extra boost of ENERGY and Moods. I get a this bit hangry.. lol.. Add me and let me know how's it is going so for..0
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I definitely don't base my actions and opinions by what I read on WebMD but this article wasn't real favorable for DHEA. My aging heart would not favor some of those side effects and Lord knows I've already sprouted more facial hair than I want.
https://www.webmd.com/diet/dhea-supplements#1
Glad it works for you though-That's one sweet little baby-Waving from Cary-Welcome @tyeisah0 -
I started keto 11 days ago and am loving it so far. Definitely looking for keto friends so feel free to add me!2
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I am 11 days in, just looking to reduce body fat %.... not finding it hard to stick to the diet but am finding it hard to get fats higher than protein....2
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I am 11 days in, just looking to reduce body fat %.... not finding it hard to stick to the diet but am finding it hard to get fats higher than protein....
If you’re not on a medically necessary keto diet, you don’t really have to. Carbs are a limit, protein should be a goal to hit so that you don’t end up losing muscle mass, and eat the fats that you need to feel satisfied. I almost always eat more protein than fat and am down more than 20 pounds since mid-April (even despite at least half a dozen days where I allowed myself a carb-heavy treat).3 -
skctilidie wrote: »I am 11 days in, just looking to reduce body fat %.... not finding it hard to stick to the diet but am finding it hard to get fats higher than protein....
If you’re not on a medically necessary keto diet, you don’t really have to. Carbs are a limit, protein should be a goal to hit so that you don’t end up losing muscle mass, and eat the fats that you need to feel satisfied. I almost always eat more protein than fat and am down more than 20 pounds since mid-April (even despite at least half a dozen days where I allowed myself a carb-heavy treat).
That's good news, i'm finding it easy to eat around 13-1400 calories a day and only carbs from veggies and salads.2 -
I'm preparing to start this by the end of the week and I'm really hopinh this works. I'm a bit nervous that I am going to do it wrong (not so much the carbs but eating too much calories etc). I guess when your mind is taught to eat low cal to lose weight its hard to switch gears.
Hopefully, like everything else once you do it for a few days, it becomes easier (lol the knowing what to do becomes easier, maybe not the "doing" quite so quickly).Already picked up a few tips here which I am hoping will help. The one thing I have learned on MFP is that everyone is different. There isn't only one way to achieve success.
My only question for now...in about 7 weeks I am on holiday for a week. As we are going somewhere that eats a lot of meat and veg I am hoping I don't do too badly. However, I do know I will have potaotes, bread and likely some sugar, either in fruit or ice cream. How is that going to effect me - in Keto Flu type terms and also in the weight loss (ie- will 6 days off Keto completely detrail everything?)0 -
MandaLuvsHockey wrote: »I'm preparing to start this by the end of the week and I'm really hopinh this works. I'm a bit nervous that I am going to do it wrong (not so much the carbs but eating too much calories etc). I guess when your mind is taught to eat low cal to lose weight its hard to switch gears.
Hopefully, like everything else once you do it for a few days, it becomes easier (lol the knowing what to do becomes easier, maybe not the "doing" quite so quickly).Already picked up a few tips here which I am hoping will help. The one thing I have learned on MFP is that everyone is different. There isn't only one way to achieve success.
My only question for now...in about 7 weeks I am on holiday for a week. As we are going somewhere that eats a lot of meat and veg I am hoping I don't do too badly. However, I do know I will have potaotes, bread and likely some sugar, either in fruit or ice cream. How is that going to effect me - in Keto Flu type terms and also in the weight loss (ie- will 6 days off Keto completely detrail everything?)
No. Unless you aren't able to make yourself go back on plan... Just make sure to pay attention to your electrolytes. Which you should ALWAYS do. Keto dieters need to keep their sodium at 3000mg-5000mg daily. Naturesis caused by ketosis causes you to shed sodium. Low sodium causes your body to leech the other electrolytes out. And to feel like trash. Keto flu is a misnomer. It's nothing but electrolyte imbalance caused by switching over to ketosis.
Weight-wise, unless you go guano-crazy eating way too much, you'll likely gain nothing more than 3-10 lbs (varies by person) of temporary water weight due to refilling glycogen stores with the sudden increase in carbs. A week or so of on-plan eating should help you shed that.
The only way you're going to mess up keto is to eat too many carbs AND too any calories. Keto only works if you are in a calorie deficit. So track what you eat, and you'll know exactly where you are. I find the absolutely best strategy is to PLAN AHEAD. In fact, I pre-log my food for the day the night before. I know carbs and cals already, so I just need to tweak specific gram amounts on my servings when they're plated.*
*disclaimer: I did keto for 1.5 years, but am no longer keto, just low-carb. 1 -
baconslave wrote: »
The only way you're going to mess up keto is to eat too many carbs AND too any calories. Keto only works if you are in a calorie deficit.
I loved all of the @baconslave post above but especially the part quoted. Like @baconslave , I've been at this weight game for a while. I no longer strive for ketosis. I just eat very low carb as a WOE (and high fat).
It's basically part of my plan to have a twofold plan. Part A is to stick to the basics which for me includes hanging around 50 carbs per day when eating at home which is ~95% of my meals. Part B is loosening up a bit in regards to carbs when on vacations, eating at the home of others, attending parties etc. I don't go crazy. I just loosen up a bit. I might eat a bit of guacamole on a corn chip , have a small bowl of chili with beans , eat a few mashed potatoes at a friend's hosting of Christmas Day dinner. That sort of thing.
The really great thing for me about giving myself the FREEDOM to flex is the lack of guilt, the lack of feeling like a failure and...this is a big one for me...removing the unfriendly terminology that surrounds a particular food, it becomes just a piece of pumpkin pie on Thanksgiving Day.
I'll also reinforce what she said that I forgot to include but is so critical IMO. When the special occasion (vacation) is over...get back on plan.
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Hello!
This is day 1 for me and so far so good. I would love to connect with others!! Please add me (not sure how that works yet but I will figure it out tonight). This is my first time doing Keto and first time using MFP and am super excited for both. 1 -
Thank you so much baconslave and kpk54. . I don't mind putting on some water weight because I know that will come off. We are going to Portugal and I plan on eating a lot of the steak cooked on the stones where they give you your own seasonings. I will ensure I add lots of salt. Luckily for me, I don't really drink that often so I don't need to worry ablout that. I also plan to do a lot of walking so that should help offset the calories.
I have been wondering what would happen if I slipped once back in the real world so to speak. I will never be a person who can avoid every temptation, all the time. Having days every now and then where I have fries or bread is going to happen.
Last year I lost about 20 lbs before I was going away (on CICO). However it was my birthday about two weeks before I went and that totally derailed me. I knew I would eat poorly when away so I just kind of gave up. Then in Toronto I ate bad (so, so, so bad) EVERY day for ten days. In the end, with all the walking I did, I only gained 2 lbs. I am my own worst enemy - had I just moved on from my birthday weekend it would have never really impacted me!
Out of curosity..I read somewhere when I was learning about keto about doing a carb loading day every month...Ive never seen that again- so I assume that isn't something most people do?0 -
MandaLuvsHockey wrote: »
Out of curosity..I read somewhere when I was learning about keto about doing a carb loading day every month...Ive never seen that again- so I assume that isn't something most people do?
People are on keto for different reasons. I am losing weight - 124 lbs so far - and I am managing my BG with it. I am T2D, and am off all my diabetes meds with an A1C in the 5's.
For me, I would approach the cheat days or carb loading days the same way an alcoholic in recovery might view the idea of getting drunk every now and then. I would claim it is a very bad idea.
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@MandaLuvsHockey curb loading works for guys. Not so much for us girls due to the hormone fluctuation.
It works great for guys who do a lot of weight training but it is a weekly loading not monthly.0 -
This is my second time around doing keto. I first started doing this back in October 2017 & with a combo of staying under 1300 calories & 50 net carbs daily coupled with walking 3-5 miles a few days a week I managed to lose 46 pounds in 2 & half months. I took a break for Christmas & New Years & told myself that I would get back on the wagon after the holidays were done, but I ended up falling back into the trap of bad eating habits & gained back almost half of what I lost. Now after 6 months of false starts I'm putting my foot down & recommitting myself to seeing it through to my original weight loss goal. So here I am, round 2, ready to work to lose another 75 pounds. Feel free to add me, my diary is always open & I'm always here for support.5
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skctilidie wrote: »I am 11 days in, just looking to reduce body fat %.... not finding it hard to stick to the diet but am finding it hard to get fats higher than protein....
If you’re not on a medically necessary keto diet, you don’t really have to. Carbs are a limit, protein should be a goal to hit so that you don’t end up losing muscle mass, and eat the fats that you need to feel satisfied. I almost always eat more protein than fat and am down more than 20 pounds since mid-April (even despite at least half a dozen days where I allowed myself a carb-heavy treat).
That's good news, i'm finding it easy to eat around 13-1400 calories a day and only carbs from veggies and salads.
h4power,
What if any, are you doing for exercise? What is the reasoning for the huge calorie deficit? While Keto metabolically is protein scavenging (meaning generally it will not break down muscle if using fat as a fuel source), it does take some time before becoming fat adapted in order to do so. That said once fat adapted long periods of large calorie deficits will take their toll.
What is your starting weight and how fast are you wanting to lose? As with any diet if looking to just lose body fat calorie intake should not be too far below metabolic rate or the body will go into a catabolic state.0
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