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True Keto

Posts: 34 Member
edited November 2024 in Food and Nutrition
I'm curious to see what a true Keto diet looks like for a day or a two. Would someone mind sharing where there macro numbers are set on MFP and what they are eating? Preferably to lose weight would be helpful.
Thank you very much. Lisa

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Replies

  • Posts: 34 Member
    Awesome Thank you! One question, do you use strips to measure if you are in Ketosis or not?
  • Posts: 35 Member
    I used to in the beginning. They stopped showing after I was fat adapted for awhile.
  • Posts: 1,518 Member
    I follow a Keto diet and my diary is open. Feel free to add me as a friend. My last two days aren’t good examples though, I’ve been stressed and not eating well.
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  • Posts: 12,019 Member
    mojo6812 wrote: »

    I’m just starting keto and altered my fats sugars protein on mfp and it’s given me a certain amount of calories daily. Do I use mfp daily calories or should I be just eating 1200 a day ? I’m type 2 and need to lose weight.

    Your calorie intake depends on your size and activity level.

    I usually ate 1500 kcal a day. I'm 5'8", had 40lbs to lose, and was inactive. I was prediabetic and lost 2-3 lbs a week on most weeks for the first twenty pounds or so.

    Some will lose at a higher calorie intake. Others might do better with less.
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  • Posts: 3 Member
    I am just starting the Keto diet After many years of indulging in sugar .
    Any tips to speed up the Ketosis and to deal with the withdrawals ?
  • Posts: 3,375 Member
    I am just starting the Keto diet After many years of indulging in sugar .
    Any tips to speed up the Ketosis and to deal with the withdrawals ?

    There is functionally no way to speed up the ketosis - your body will adapt to burning fat at it's own rate. Some folks go into ketosis very easily and very quickly (2-3 days) while others can take a week or more... there is just no way to tell until you try it.
  • Posts: 1 Member
    Relatively new to the Keto diet and although I'm not sure if I'm even close to ketosis or if I'm even doing it right, cutting out the carbs (especially refined carbs) and all sugars has me feeling great. The problem I'm running into is that I seem to be exceeding my protein target almost everyday. According to one of the Keto calculators I used for an 1800 calorie/day diet I should be at around 109g of protein, but I keep coming in at 125g-130g. I'm just concerned that I'm below the target on carbs (10g or so a day) and my fat intake looks good (130ish grams/day) but I don't want my protein intake to screw me up. Should I be concerned?

    Also, I'm seeing a lot about monitoring ketones and I'm thinking I should start with the keto strips but I'm seeing a lot about issues with accuracy being impacted by things like hydration and being fat adapted. Any suggestions/thoughts?
  • Posts: 187 Member
    edited July 2018
    So yesterday, was the first day that I just played around with my food to model after keto. I woke-up, did a fasted workout, and made an emphasis on getting fat, protein, and fiber. I ended my day with 61% fat, 32% Prtien, and 15% Carbs. I didn't test my ketones, but was wondering, for those who do keto, did your first night go roughly? My mouth is so incredibly dry & just has a hollow feel to it, which made sleep so hard. I only got 5 1/2 hours a sleep, because I couldn't relax. Is this normal? Will I snap out of this soon?

    My journal is open, so feel free to look and let me know thoughts. Like I said, it was really yesterday that I tried this. I haven't seen a nutritionist, but read Kelly Leveque's "Body Love" book and have been following her advice that she gives in the book, also various podcasts she has guest spoke on, as well as articles written or featuring her.
  • Posts: 12,019 Member
    blb85 wrote: »
    So yesterday, was the first day that I just played around with my food to model after keto. I woke-up, did a fasted workout, and made an emphasis on getting fat, protein, and fiber. I ended my day with 61% fat, 32% Prtien, and 15% Carbs. I didn't test my ketones, but was wondering, for those who do keto, did your first night go roughly? My mouth is so incredibly dry & just has a hollow feel to it, which made sleep so hard. I only got 5 1/2 hours a sleep, because I couldn't relax. Is this normal? Will I snap out of this soon?

    My journal is open, so feel free to look and let me know thoughts. Like I said, it was really yesterday that I tried this. I haven't seen a nutritionist, but read Kelly Leveque's "Body Love" book and have been following her advice that she gives in the book, also various podcasts she has guest spoke on, as well as articles written or featuring her.

    Did you increase sodium to at least 3000-5000 mg? You'll be losing electrolytes with water and you need to replace it or you'll start feeling poorly. (2300 mg sodium = 1 tsp salt)

    I tend to need less sleep when keto. I used to fall asleep at 9pm and get up at 6-7am. Now I will often stay up past 11 and wake around the same time. I feel fine with it. YMMV
  • Posts: 5 Member
    Make your calories 75% fat 20% protein and 5% fat. Make sure your sodium magnesium and potassium are higher than normal and your good. Love keto 💪🏼
  • Posts: 187 Member
    Apparently only got 2,432 mg yesterday, and that's a rough estimate since I don't weigh/measure my foods. I just bought keto strips and just tested, and apparently am producing ketones! I just didn't realize it could even happen that fast. I literally just played around with it, didn't give it that much thought, since I assumed it would take a few days to happen.
  • Posts: 187 Member
    I guess I'm not going "true" keto, because I'm more tracking Carbs as "Net Carbs" so fiber, to me, doesn't count. I still know I need vegetables, so for me, I'm making sure I get fiber, but that my carbs are under 25 grams net of fiber (since obviously 1 gram of fiber is 1 gram of carb; and science proves carbs become glucose except fiber does not).
  • Posts: 12,019 Member
    blb85 wrote: »
    Apparently only got 2,432 mg yesterday, and that's a rough estimate since I don't weigh/measure my foods. I just bought keto strips and just tested, and apparently am producing ketones! I just didn't realize it could even happen that fast. I literally just played around with it, didn't give it that much thought, since I assumed it would take a few days to happen.

    You may end up needing more. If you get the headache, fatigue, moodiness, brain fog, nausea, muscle weakness and spasms, or bm issues, then you know you need more. I used to just pour half a teaspoon of salt into my hand and eat it with water or I never got enough. LOL

    Keto can track total carbs (all carbs including fibre) or net carbs (total carbs minus fibre). There is no true keto. Just do what works for you. :)
  • Posts: 3 Member
    So glad I found this thread. I've been doing keto for exactly 1 week tomorrow. Wish I would have read the bit about the MCT oil about 6 days ago. Would have saved me a bunch of trouble. My friend turned me on to this stuff by Perfect Keto. One is the MCT oil and one is the BHB electrolytes. Seems to work great except I should have eased into it. My real concern is that I'm testing with the sticks but its coming out at the very highest level of ketones. I keep my macros at 5/85/10 and my sodium seems to be fine but definitely need this fog to go away.

    I'd love to see what you guys are eating because its been a week and my diet is extremely basic and feels very unhealthy. Hope you don't mind if I add you. Feel free to add me. I'm new to this and may screw it up.
  • Posts: 722 Member
    nvmomketo wrote: »

    If you do want to get into ketosis faster or deeper, there are a few tricks you can do to do it, but there is in weight loss benefit to doing so. Just more ketones a bit faster.

    MCT oil, like in coconut oil, will raise ketones, even in the presence of carbs, due to how it is metabolized. Be aware that increasing MCT oil quickly often leads to diarrhea.

    Fast. If you eat nothing you'll get into ketosis faster.

    Exercise will help burn off glycogen stores do your body needs to make the switch to ketosis a bit earlier than if you were sedentary.


    Don't forget to increase sodium as you lower carbs. It's the only way to avoid the electrolyte imbalance/low carb flu. Good luck.


    Wouldn't eating zero carbs be a fast way to Keto ?
  • Posts: 12,019 Member
    edited July 2018
    Mazda_Mx5 wrote: »


    Wouldn't eating zero carbs be a fast way to Keto ?

    It can be. It depends on how it is done. If one eats a LOT of protein (well over200g) then ketones won't be especially high. If protein is moderate or low (for a medical reason) then I imagine zero carbs would get you into ketosis faster than 50g of carbs a day would. I doubt it would make much of a difference for most.

    From what I have seen, most people seem to be ketogenic within a couple of days. The exception seems to sometimes be those who are sedentary with untreated IR.
  • Posts: 722 Member
    nvmomketo wrote: »

    It can be. It depends on how it is done. If one eats a LOT of protein (well over200g) then ketones won't be especially high. If protein is moderate or low (for a medical reason) then I imagine zero carbs would get you into ketosis faster than 50g of carbs a day would. I doubt it would make much of a difference for most.

    From what I have seen, most people seem to be ketogenic within a couple of days. The exception seems to sometimes be those who are sedentary with untreated IR.

    Good to know.
    Thanks
  • Posts: 34 Member
    How the heck do you reply to a particular post on here???
  • Posts: 3,563 Member
    LisaMC1R wrote: »
    How the heck do you reply to a particular post on here???

    Click on the "Quote" button at the bottom of the comment you want to reply to. Scroll to the bottom of the screen where you'll see the quote has been copied. Be sure to begin typing after the final [/quote].
  • Posts: 34 Member
    mph323 wrote: »

    Click on the "Quote" button at the bottom of the comment you want to reply to. Scroll to the bottom of the screen where you'll see the quote has been copied. Be sure to begin typing after the final
    .[/quote]

    Thank you so much. You have definitely just improved my MFP experience :smiley:
This discussion has been closed.