Keto Diet Advice?
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thefitnessdolls
Posts: 26 Member
Hey guys! I’m intrigued about the Keto diet and advice and tips appreciated?! Anyone on it? What are the best foods to eat? Any good apps for it? No negativity thanks! 
6
Replies
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To lose weight, you need a consistent calorie deficit and patience. You can eat whatever you like. It's easiest if you eat food you like.13
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Yeah I know that lol I was asking about keto tho.. I don’t want to just eat what I like.. thanks for your reply tho
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That is interesting! Don't you want to eat what you like? If so, why, and is it even possible?10
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Yes it is interesting! Because I don’t want to eat what I want and be constantly tracking calories and macros ect.. hence when I’ve asked for advice about a certain diet, And is what even possible..11
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On keto, you will still have to track your calories, and macros too.
I was wondering if is it possible to not want to eat what you want?13 -
Keto is low carb, adequate protein and high fat diet. So first thing you want to do is find a keto calculator to come up with what your macros should be. Generally its going to be around 5% carbs, 20% protein and 75% fat. You want to look at it as carbs are a limit, protein is a goal and fat is a lever. This means you want to keep your carbs at or lower than your macro, which with the keto diet is usually around 20 grams per day (net carbs which is carbs-fiber). You want to reach your protein goal every day and you want to use your fat intake to satiate your hunger. I'm still fairly new to keto but my understanding is that it is not important to reach your fat goal but you do not want to go over your fat goal, and you want to make sure your intake of fats is higher than protein to help you stay in ketosis. Myfitnesspal is great for an app but doesn't track net carbs as far as i know so you have to track that manually, but I did find an add on on google chrome which will track net carbs as long as you are using it on the PC. As for foods a lot of big staples for me personally are: eggs, avocado, chicken, steak, coconut oil, avocado oil, kerrygold grassfed butter, almond milk unsweetened, broccoli, cauliflower. Sometimes cheese but i've been trying to cut down on my cheese intake. Another thing i've learned is if you are going to do shredded cheese it is best to buy the blocks of it and shred it yourself because sometimes the pre-shredded cheese has hidden carbs in it due to starch that they put in to keep the cheese from sticking. I suggest looking up dr. berg on youtube he has a lot of informational videos about keto and i've learned a lot from him. Also make sure your keeping up with your electrolytes, powerade zero works good.16
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thefitnessdolls wrote: »Yes it is interesting! Because I don’t want to eat what I want and be constantly tracking calories and macros ect.. hence when I’ve asked for advice about a certain diet, And is what even possible..
You still have to track calories and macros on keto. Keto is just another way to create a calorie deficit and like with any other way of eating you can overeat. I had a friend trying out keto with her meals consisting of lots of oil, butter, avocado, bacon and sausage and was confused as to why she wasn’t losing because her meals were all 4oz in total and her “metabolic pathways have changed.” Not how it works at all. I can’t imagine why you would want to deprive yourself of foods you enjoy when you can lose weight with the same amount of effort if not less but hey, different strokes.10 -
It can be confusing with all of the Keto bombarding out there. I can offer some suggestions on the people I believe give great advice on Keto.
Mark Sissons who started out advocating Paleo, before it was trendy and has also given, what I deem useful advice for me regarding Keto, which IMO is the next level in using food for peak performance.
Tom Bilyeu's channel on YouTube, is awesome in general, but the Keto specific interview with Mark Sissons on Why The Keto Diet Will Change Your Life, is well worth the listen.
If you search the word Keto on YouTube, you will receive an overload of results and many with bundles and plans for you to buy.
However, the people I feel have been the most informative in my journey are 'Healthfulpursuit' and 'Gravity Transformation' and I have not had to spend any money to gain the knowledge I have thus far, by using these resources.
Healthfulpursuit also has a website with lots of great reading and understandable videos.
Pinterest for great recipes is a must, and can become quite addictive when you realise you are not really giving anything up on Keto.
Remember not everyone is the same and you have to listen to your body NOT to others opinions on what you need or should do. You will work out what works for you, and when you do it will feel amazing and will never look back.
Good luck in finding the lifestyle choice that works for your individual health and wellbeing needs.13 -
Thanks for you reply’s everyone but maybe it’s not for me if I don’t really want to track ect..7
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If you don't really want to track, then neither calorie counting nor keto is for you. But because both keto and calorie counting are just means to eat less, you can still lose weight, if you're willing to eat less. Figure out the whens, whats and whys of your eating. Investigate if there's any ways you can cut back, or set boundaries, without feeling deprived. Are you snacking mindlessly? Do you eat seconds at dinner even if you're full? Do you drink alcohol excessively? The problematic behaviors that are individual to you, are the behaviors you need to work on. That is easier with a positive mindset. If you can frame habit change as adding good things, instead of removing everything you like, you will feel happier, you will want to stick to your new habits, and weightloss (and maintenance) will happen as an effect of your behavior changes.10
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Hi,
I have been living a ketogenic lifestyle for over 14 months. I feel awesome-sleep well-no aches and pains-Crohn's in check-clear mind- lost 45 pounds....and for the first time in my life my blood work is normal. There is a lot of information on keto.. you need to find what works for your body. The only thing I count is my carbs.. I keep them under 20 grams per day.. they all come from veggies. Good luck!7 -
thefitnessdolls wrote: »Thanks for you reply’s everyone but maybe it’s not for me if I don’t really want to track ect..
Well, if you don't want to track and don't like high fat foods, keto may be a good option for you as you should naturally eat less than you would if you were eating foods you do like.
However, I do worry what will happen when you reach your goal weight, and think you can go back to eating foods you like.2 -
thefitnessdolls wrote: »Thanks for you reply’s everyone but maybe it’s not for me if I don’t really want to track ect..
Maybe keto isn’t for you? Or losing weight isn’t for you? Losing weight requires tracking no matter how you do it... LCHF, HCLF, watching macros, paleo, etc. The end goal of every weight loss diet is a calorie defecit, while you can lose weight without tracking you will likely end up among the masses confused as to why they’re not losing weight despite eating “healthy” and “clean” but not weighing their food. Weight loss is work, it’s not choosing a diet or cutting out food groups and hoping for the best. That’s what we’re trying to explain to you.
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I looked at the Keto plan and I guess I eat a bit that way but the high protein and some of the high fats would be way to harsh on my body. My body does better with more fruits, veggies, whole grains, nuts, dairy and low protein. I guess it comes down to finding what one's body processes well and makes you feel good. I don't think eating should be a chore but there has to be some mind set to put healthier things in the body. If I counted calories I'd have to stop eating right after lunch even though 90% of what I put in my body is pretty healthy.5
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thefitnessdolls wrote: »Hey guys! I’m intrigued about the Keto diet and advice and tips appreciated?! Anyone on it? What are the best foods to eat? Any good apps for it? No negativity thanks!
Keto is just very low carb so you are in ketosis the vast majority of the time. For most people, that is somewhere less than 50 g of carbs a day, some go lower than 20g and very active people who time carbs around exercise might go higher.
To keep carbs low, you need to limit foods from plants. Highly processed and refined carbs, like sugar, flours, noodles, etc, are often highest in carbs and lowest in fibre and are usually minimized or avoided completely. Most will also limit root vegetables (potatoes, turnips, carrots) that are high in starch (chains of sugars) as well as fruits- tropical and dried fruits are usually highest carb.
Those in ketosis often eat a lots of veggies (greens, cuts, celery, peppers, mushrooms, etc), nuts, seeds, olives, avocados, meats, eggs, seafood, full fat dairy (cheese, sour cream, whipping cream) and some fruit like berries.
You do not NEED to track calories or macros, although some do find it helpful, especially early on, to help them learn approximate calorie and carb content in foods. I find that eating mostly whole foods makes it easier to not go over on calories or carbs.
Join the Low Carber Daily and Keto MFP groups for more information, support and recipe ideas. There generally is not a lot of that for keto to be found on the main boards.
https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
https://community.myfitnesspal.com/en/group/1143-keto
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You don’t have to track your calories, but it depends what your goals are. Keto is not for everyone because it’s high in calories, but again depends on your goals. I can give a list of my list of foods if you like?7
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Bigpuma100 wrote: »You don’t have to track your calories, but it depends what your goals are. Keto is not for everyone because it’s high in calories, but again depends on your goals. I can give a list of my list of foods if you like?
The calorie count in Keto is whatever you decide to set it at. You can eat low calorie, maintenance calorie, high calorie or anywhere in between
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thefitnessdolls wrote: »Hey guys! I’m intrigued about the Keto diet and advice and tips appreciated?! Anyone on it? What are the best foods to eat? Any good apps for it? No negativity thanks!
Keto is just very low carb so you are in ketosis the vast majority of the time. For most people, that is somewhere less than 50 g of carbs a day, some go lower than 20g and very active people who time carbs around exercise might go higher.
To keep carbs low, you need to limit foods from plants. Highly processed and refined carbs, like sugar, flours, noodles, etc, are often highest in carbs and lowest in fibre and are usually minimized or avoided completely. Most will also limit root vegetables (potatoes, turnips, carrots) that are high in starch (chains of sugars) as well as fruits- tropical and dried fruits are usually highest carb.
Those in ketosis often eat a lots of veggies (greens, cuts, celery, peppers, mushrooms, etc), nuts, seeds, olives, avocados, meats, eggs, seafood, full fat dairy (cheese, sour cream, whipping cream) and some fruit like berries.
You do not NEED to track calories or macros, although some do find it helpful, especially early on, to help them learn approximate calorie and carb content in foods. I find that eating mostly whole foods makes it easier to not go over on calories or carbs.
Join the Low Carber Daily and Keto MFP groups for more information, support and recipe ideas. There generally is not a lot of that for keto to be found on the main boards.
https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
https://community.myfitnesspal.com/en/group/1143-keto
Thank you so much for your reply! I know I do not need to track and someone saying you won’t lose weight if you don’t track? LOL! My fitness pal police here or what.. There not even answering my question there just going on about tracking and loosing weight haha but I’m defo gonna check the group out for sure! And thanks to anyone else who’s had #HELPFUL Replies x
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thefitnessdolls wrote: »thefitnessdolls wrote: »Hey guys! I’m intrigued about the Keto diet and advice and tips appreciated?! Anyone on it? What are the best foods to eat? Any good apps for it? No negativity thanks!
Keto is just very low carb so you are in ketosis the vast majority of the time. For most people, that is somewhere less than 50 g of carbs a day, some go lower than 20g and very active people who time carbs around exercise might go higher.
To keep carbs low, you need to limit foods from plants. Highly processed and refined carbs, like sugar, flours, noodles, etc, are often highest in carbs and lowest in fibre and are usually minimized or avoided completely. Most will also limit root vegetables (potatoes, turnips, carrots) that are high in starch (chains of sugars) as well as fruits- tropical and dried fruits are usually highest carb.
Those in ketosis often eat a lots of veggies (greens, cuts, celery, peppers, mushrooms, etc), nuts, seeds, olives, avocados, meats, eggs, seafood, full fat dairy (cheese, sour cream, whipping cream) and some fruit like berries.
You do not NEED to track calories or macros, although some do find it helpful, especially early on, to help them learn approximate calorie and carb content in foods. I find that eating mostly whole foods makes it easier to not go over on calories or carbs.
Join the Low Carber Daily and Keto MFP groups for more information, support and recipe ideas. There generally is not a lot of that for keto to be found on the main boards.
https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
https://community.myfitnesspal.com/en/group/1143-keto
Thank you so much for your reply! I know I do not need to track and someone saying you won’t lose weight if you don’t track? LOL! My fitness pal police here or what.. There not even answering my question there just going on about tracking and loosing weight haha but I’m defo gonna check the group out for sure! And thanks to anyone else who’s had #HELPFUL Replies x
You don't HAVE to track on any diet (including the eat whatever you want approach), but it's the only way to guarantee a deficit. You can diet without tracking on virtually any diet if the rules help you eat fewer calories without tracking them. You can try a bunch of different things and jump from one diet to another until you find the one that creates a deficit for you without tracking, or you can even make your own rules to see if you can end up eating less. It's up to you.
Go ahead and try keto without tracking. You will lose a bunch of water weight at first, but if after a couple of months you stop losing and stall for more than a month, you need to make changes to your intake or consider a different approach.6 -
thefitnessdolls wrote: »thefitnessdolls wrote: »Hey guys! I’m intrigued about the Keto diet and advice and tips appreciated?! Anyone on it? What are the best foods to eat? Any good apps for it? No negativity thanks!
Keto is just very low carb so you are in ketosis the vast majority of the time. For most people, that is somewhere less than 50 g of carbs a day, some go lower than 20g and very active people who time carbs around exercise might go higher.
To keep carbs low, you need to limit foods from plants. Highly processed and refined carbs, like sugar, flours, noodles, etc, are often highest in carbs and lowest in fibre and are usually minimized or avoided completely. Most will also limit root vegetables (potatoes, turnips, carrots) that are high in starch (chains of sugars) as well as fruits- tropical and dried fruits are usually highest carb.
Those in ketosis often eat a lots of veggies (greens, cuts, celery, peppers, mushrooms, etc), nuts, seeds, olives, avocados, meats, eggs, seafood, full fat dairy (cheese, sour cream, whipping cream) and some fruit like berries.
You do not NEED to track calories or macros, although some do find it helpful, especially early on, to help them learn approximate calorie and carb content in foods. I find that eating mostly whole foods makes it easier to not go over on calories or carbs.
Join the Low Carber Daily and Keto MFP groups for more information, support and recipe ideas. There generally is not a lot of that for keto to be found on the main boards.
https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
https://community.myfitnesspal.com/en/group/1143-keto
Thank you so much for your reply! I know I do not need to track and someone saying you won’t lose weight if you don’t track? LOL! My fitness pal police here or what.. There not even answering my question there just going on about tracking and loosing weight haha but I’m defo gonna check the group out for sure! And thanks to anyone else who’s had #HELPFUL Replies x
You need to create a calorie deficit. You can do that tracking or not.
You don't look like you have a lot to lose though, so it's really easy to go over your calories without realizing if you're not counting at all. Especially eating a diet high in fat because of the low volume per calorie that high fat foods have.5
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