Keto Tips + Things I'd Wish I'd Known
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My number 1 tip is EAT MORE FAT!!! This is not a high protein diet! I started eating a lot of protein and fat but I noticed when I lowered my protein and ate more fat, I lost more weight!3
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These are great tips and thanks for sharing. I'd like to comment on #10 "Tell your family and friends"......
Everyone has a different family dynamic and in my case, I would say the opposite. Do NOT tell your family and friends. I'm not saying lie, but don't tell. Some cultures have terrible ideas on what healthy food is and telling them you are not eating carbs or fasting can make them think you have an eating disorder.
Many times I go to friend's homes and say "I already ate" or "I'll eat a little later, thanks"
My IF is 20:4 and during those 20 hours I avoid watching TV or scrolling the internet. Advertisers are brilliant at making us want to go out and buy those unhealthy foods. If I don't look at it, I'm not tempted.
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carlabisong wrote: »Do NOT tell your family and friends. I'm not saying lie, but don't tell.
I agree with this. So many people just don't understand LCHF. Only two people in the world know about my intermittent fasting!
The only people I tell about our LCHF are those who are overweight and really looking for a solution to lose. The others that ask how I'm losing weight, I just tell them I track my intake with MFP to prevent over eating.
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Hey guy, I am new to keto and I am having issues with cramping muscles. What is the best way to keep up electrolites so that I don't have cramps?0
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supplements calcium and magnesium, potassium (check with dr first).... increase salt intake.... stay hydrated....by time you are thirsty you are already low on hydration...increase green lefy vegetable consumption and also i think avocados have good dose of vitamins2
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Do you have a recommendation on potassium supplements? I'm finding potassium iodide and potassium gluconate.
Thanks![/quote]
this might help
https://www.biohackerslab.com/reviews/best-potassium-supplements/
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Honestly my hunger is gone, I only eat 2 meals a day. I was the hungriest bear in the woods before I started, and now I have to force myself to eat. It is such a nice change. All the diet myths that we thought were true are false. In fact grains and carbs are what cause inflammation and they are making us sick. There is so much science backing this up. On the short time I have been on Keto, I can see now this is the solution to my portion control, hunger problems. I always thought I was doing so well eating so many veggies, turns out veggies are part of the problem and have lots of carbs. Crazy but I am quite confident this will be a new lifestyle for me. Yay for never being hungry!!
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oh and I refuse to use the scale, doing this to feel good, not be a barbie model. If you count calories, you will lose weight, it is science.
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Some food flare up my autoimmune disease. Also I am discovering that some food sensitivities can make the weight stall. Dairy and cheese might not be my friends. Experimenting this week.
So week #2 cutting out all the milk, yogurt, cheese but heavy whipped cream, cream cheese and coconut milk. Also curry paste brought from store is bad for me. Higher fat seems to work as long as it is higher than proteins and carbs of that day. Found ways to incorporate fat with eating sardines, keto friendly cakes and breads. We will see how this week goes.
I ended up also cutting whipped cream, and cream cheese. For now i am also cutting coconut and almond to test ome theories. Since cutting dairy though, im feeling much better, less heavier, less bloated. I am also trying clean keto until the rest of the month because once again i have stalled. I wanted to start walking but those rains are so heavy.0 -
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NeverGivesUp wrote: »Honestly my hunger is gone, I only eat 2 meals a day. I was the hungriest bear in the woods before I started, and now I have to force myself to eat. It is such a nice change. All the diet myths that we thought were true are false. In fact grains and carbs are what cause inflammation and they are making us sick. There is so much science backing this up. On the short time I have been on Keto, I can see now this is the solution to my portion control, hunger problems. I always thought I was doing so well eating so many veggies, turns out veggies are part of the problem and have lots of carbs. Crazy but I am quite confident this will be a new lifestyle for me. Yay for never being hungry!!
I agree with you. I am not that hungry neither but since I am nursing I have to. Either way you are right carbs and grains are the worst. It is funny that my endocrinologist is also doing keto and actually recommended keto for me to help with hormonal issues. You will see that they will start to recognize keto when they will be able to start making money out of it. Until then, they won't at least not officially. But WE know the truth.0 -
Tracyramos1220 wrote: »My number 1 tip is EAT MORE FAT!!! This is not a high protein diet! I started eating a lot of protein and fat but I noticed when I lowered my protein and ate more fat, I lost more weight!
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Very informative, I have also increased fat decreased protein better for kidneys. I read mg. and potassium important. I am eating plenty of hidden salt so at times I use the no salt it has mg and potassium. Heard cramping may happen and dill pickle juice or mustard helps.0
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Things I wish I knew....mct oil should be started in VERY small doses and increase slowly. I bought some last week for the first time...took 2 tablespoons in coffee for a week. Today....bad bad bad
Vomiting and ALL the other stuff...yuck
Be careful with mct oil
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I totally agree with planning your meals, and having some go-to snacks handy. I have 3-4 meals I have every week, and then try a new recipe once a week. I aim to have each meal/snack in ratio (for me that's 70% fat/10% carb/20% protein). I also have a couple of fat bombs ready to go in the fridge just in case I haven't reached my goal by the end of the day.
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I worried about MCT oil and started with 1/2 tbl. spoon for about three days. I then upped it to 1 tbl. spoon. After no issues I just pour an amount in my coffee without measuring so I don't need to clean the measuring spoon. I do recommend starting slow to pace yourself.1
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