ATTN: KETO EXPERTS

xochimoche
xochimoche Posts: 5 Member
edited November 27 in Health and Weight Loss
I have been thinking of adopting the Keto lifestyle for quite some time. I’ve watch numerous videos about the science behind it, whatbtou should and shouldn’t do/eat, etc. I finally began a Keto diet a week ago. Although, I’ve watched countless videos and read numerous articles reguarding the subject, I am struggling to get my macros on point. I’m having trouble getting a sufficient amount of fat in my diet. And carbs from veggies and screwing me up. Any tips would be wonderful! And any high fat low carb recipes (snacks in particular) that are easy peasy would be great too! Thanks!!!!

Replies

  • Kerschel
    Kerschel Posts: 36 Member
    hi all--I'm new to keto too. Been at it for 5 weeks and only lost 7 pounds, but that's okay. I'm in for the long haul. Can you help me with MyFitnessPal, though? When I list my foods, it counts carbs, not net carbs, so it pushes me over my 20 grams at lunch time. Is there a way to switch the program to recognize net carbs? Chronometer did this.
  • Cutiestare
    Cutiestare Posts: 1 Member
    Hey this app does not count net carbs at all. However you can calculate is very fast by just subtracting the amount of fiber listed from your total carbs. Good luck!
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    Kerschel wrote: »
    hi all--I'm new to keto too. Been at it for 5 weeks and only lost 7 pounds, but that's okay. I'm in for the long haul. Can you help me with MyFitnessPal, though? When I list my foods, it counts carbs, not net carbs, so it pushes me over my 20 grams at lunch time. Is there a way to switch the program to recognize net carbs? Chronometer did this.

    There are many "net carb" entries for food - if you search for something and add "net" to your search terms you should find an entry. If not, you can make one of your own
  • FlyingMolly
    FlyingMolly Posts: 490 Member
    First, yes, count net carbs. You can rearrange your diary view so that carbs and fiber are right next to each other, and that makes it easier to see.

    Second, I find it really helpful to look at net carbs as a ratio of my total calories, rather than using a fixed ceiling. When I was trying to stay under 30g, it disincentivized eating produce, which I’m not crazy about. When I started looking at it as net carbs accounting for 10% or less of my total calories, though, it turned keto into a currency system.

    When I eat an avocado (keto GOLD), I can eat a bunch of raspberries with it. If I eat a bigger avocado? More raspberries. A chicken breast will “buy” me quite a bit of broccoli, and if I want even more broccoli I can put some cheese on it and make a bigger portion. One of my staple meals is a pound of ground meat, a box of chicken stock reduced, a can of coconut milk, and all the fiber-rich vegetables I can pack into the pot. More calories=more carbs.

    Multiply your net carb grams by four and compare the result to your total calories to see your ratio; 10% and anywhere under will keep you in ketosis. For most keto-ers that’s more carbs than they were eating before, so enjoy them!
  • stevephi01
    stevephi01 Posts: 240 Member
    Gorgeousaurus wrote: »
    says not to count the carbs from your leafy green vegetables and that you should consume 7-10 cups of leafy greens per day.

    I see you attracted a few woo's to your post and no doubt I may well attract too. At the outset I don't follow the keto diet. I have been diagnosed with low potassium levels in my blood twice this year. My Dr asked if I was 'still dieting' my response was I was never on a 'diet', he turned his screen toward me. His UK computer knowledge base highlighted a potential potassium problem on a ketogenic diet and a possible cause of my problem. I am sure those using the protocol will be able to tell you how to overcome this. One possible way is in what I quoted, but I appreciate that is against protocol.
    I got myself into my overweight mess by following overly restrictive 'diets', have ended up with what I now appreciate to be misdiagnosed conditions, whilst being able to drop two of the three medications. The third, with more modern techniques, has proven to be incorrect but still have to pop the pill.

    To the OP, if is helping you - in-spite of your concerns, geat! If not then follow what MFP suggest, most things are not 'bad' in moderation.


  • nvmomketo
    nvmomketo Posts: 12,019 Member
    midwesterner85 wrote: »
    Are you trying to lose weight, gain weight, or maintain?

    Assuming you are trying to lose...
    Carbs - keep at or below target (for example, net carbs at or below 20g)
    Protein - Eat at or ABOVE the target
    Fat - Eat at or below target (for weight loss)

    I've never understood where the logic of "getting the fat in" for keto comes from. If you are following keto for weight loss, you want to "eat" your body fat and not dietary fat. If you are maintaining, eat enough fat to reach maintenance. If you are trying to gain, eat even more fat to gain weight.

    I agree with all of this. Keep carbs low (most go under 50g), meet or exceed your protein goals which should probably be at least moderate, and then eat fat to hunger. If you have a hungry day, eat fattier foods or add cheese or butter. If less hungry, use body fat for fuel instead of dietary fat.

    You may have a dip in appetite early in the diet. Just enjoy it and use it. ;) don't eat if bit hungry.

    And I just use total carbs out of laziness. I track fibre too so I just make sure fibre is at least a third of my carbs. And that sugar is less than a quarter of my carbs. It works for me.
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    stevephi01 wrote: »
    Gorgeousaurus wrote: »
    says not to count the carbs from your leafy green vegetables and that you should consume 7-10 cups of leafy greens per day.

    I see you attracted a few woo's to your post and no doubt I may well attract too. At the outset I don't follow the keto diet. I have been diagnosed with low potassium levels in my blood twice this year. My Dr asked if I was 'still dieting' my response was I was never on a 'diet', he turned his screen toward me. His UK computer knowledge base highlighted a potential potassium problem on a ketogenic diet and a possible cause of my problem. I am sure those using the protocol will be able to tell you how to overcome this. One possible way is in what I quoted, but I appreciate that is against protocol.
    I got myself into my overweight mess by following overly restrictive 'diets', have ended up with what I now appreciate to be misdiagnosed conditions, whilst being able to drop two of the three medications. The third, with more modern techniques, has proven to be incorrect but still have to pop the pill.

    To the OP, if is helping you - in-spite of your concerns, geat! If not then follow what MFP suggest, most things are not 'bad' in moderation.


    Potassium can go lie if sodium needs are not addressed. The body leeches out potassium and magnesium instead. If you get enough sodium, most do fine without supplementing potassium. YMMV
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    nvmomketo wrote: »
    stevephi01 wrote: »
    Gorgeousaurus wrote: »
    says not to count the carbs from your leafy green vegetables and that you should consume 7-10 cups of leafy greens per day.

    I see you attracted a few woo's to your post and no doubt I may well attract too. At the outset I don't follow the keto diet. I have been diagnosed with low potassium levels in my blood twice this year. My Dr asked if I was 'still dieting' my response was I was never on a 'diet', he turned his screen toward me. His UK computer knowledge base highlighted a potential potassium problem on a ketogenic diet and a possible cause of my problem. I am sure those using the protocol will be able to tell you how to overcome this. One possible way is in what I quoted, but I appreciate that is against protocol.
    I got myself into my overweight mess by following overly restrictive 'diets', have ended up with what I now appreciate to be misdiagnosed conditions, whilst being able to drop two of the three medications. The third, with more modern techniques, has proven to be incorrect but still have to pop the pill.

    To the OP, if is helping you - in-spite of your concerns, geat! If not then follow what MFP suggest, most things are not 'bad' in moderation.


    Potassium can go lie if sodium needs are not addressed. The body leeches out potassium and magnesium instead. If you get enough sodium, most do fine without supplementing potassium. YMMV

    Maybe potassium but i see a significant amount of magnesium supplementation on the keto diet.
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    psuLemon wrote: »
    nvmomketo wrote: »
    stevephi01 wrote: »
    Gorgeousaurus wrote: »
    says not to count the carbs from your leafy green vegetables and that you should consume 7-10 cups of leafy greens per day.

    I see you attracted a few woo's to your post and no doubt I may well attract too. At the outset I don't follow the keto diet. I have been diagnosed with low potassium levels in my blood twice this year. My Dr asked if I was 'still dieting' my response was I was never on a 'diet', he turned his screen toward me. His UK computer knowledge base highlighted a potential potassium problem on a ketogenic diet and a possible cause of my problem. I am sure those using the protocol will be able to tell you how to overcome this. One possible way is in what I quoted, but I appreciate that is against protocol.
    I got myself into my overweight mess by following overly restrictive 'diets', have ended up with what I now appreciate to be misdiagnosed conditions, whilst being able to drop two of the three medications. The third, with more modern techniques, has proven to be incorrect but still have to pop the pill.

    To the OP, if is helping you - in-spite of your concerns, geat! If not then follow what MFP suggest, most things are not 'bad' in moderation.


    Potassium can go lie if sodium needs are not addressed. The body leeches out potassium and magnesium instead. If you get enough sodium, most do fine without supplementing potassium. YMMV

    Maybe potassium but i see a significant amount of magnesium supplementation on the keto diet.

    It is usually needed about the same, but magnesium is safer to supplement with.
  • stevephi01
    stevephi01 Posts: 240 Member
    nvmomketo wrote: »
    if sodium needs are not addressed. The body leeches out potassium and magnesium instead. If you get enough sodium, most do fine without supplementing potassium. YMMV

    My magnesium levels are normal, but thank you for pointing out sodium - I have been careful to restrict it, my log shows my intake is fairly low. However a blood test shows the sodium level is normal - Thanks for you reply and apologies for hijacking the thread.
  • All1971
    All1971 Posts: 89 Member
    One trick is to only eat vegetables with fat too. I saute my green beans, broccoli, zucchini etc in lots of olive oil, avocado oil, or butter (i also add a little garlic salt, red pepper flakes, and good quality Parmesan cheese). You can take fresh spinach and make a really good creamed spinach with heavy whipping cream. For pea pods and celery i eat them with a dill or blue cheese dip that is full fat and delicious.

    I also mix in lots of leafy greens into other dishes (saute 80/20 ground beef and add in some spinach or i make a Thai fish curry with coconut milk and add in some spinach to that too). You can also look up "crack slaw" recipes on keto sites (basically shredded cabbage cooked in different ethnic varieties with other ingredients)
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