Keto diet

Do eet!

It's not really the type of thing you do for a couple of months. It can take a couple of weeks at least for your system to get used to it, and when you stop and increase your carbs you'll gain back a fair amount of water weight.

The rule is to stay under 50g of carbs (some say less than that). It's recommended to eat high sodium to avoid electrolyte imbalance.

What are your goals?

Started keto myself.
Do's:
1. Eat plenty of healthy fats (like 80%) - MCT Oil, Coconut Oil, Ghee or Butter, Avocados, nitrate-free bacon, eggs, Macadamia nuts, Beef Bone broth, Kalamata Olives, Sardines, Herrings, Salmon (in moderation due to high mercury unless wild-caught). Look for foods whose fat contents surpasses the combined protein and net carbs.
2. Use plenty of Himalayan pink salt;
3. Use a complete multivitamin;
4. Eat one Brazil nut a day (source of Selenium);
5. Start your day with a glass of water with 1tbsp apple cider vinegar and 1 tbps lemon juice.
6. Drink coffee (black or bulletproof, with Stevia if you have to), imperial or ceremonial grade matcha tea or green tea (can drink decaf in the afternoon).
7. Count calories and macros - it helps you avoid overeating, since fatty foods are very calorie dense. And it also allows you to adjust if you go over on protein.
8. Keep protein moderate - about 15% of your calories. You want your body to burn fat, not convert protein to glucose.
9. Drink plenty of water - a gallon would be great.
10. Once you get fat adapted (about 3 weeks if you never did keto before) you can mix in Intermittent fasting (16:8).
11. Keep your carbs to 5% or 20 grams net carbs. Focus on leafy greens like chards, kale, spinach, asparagus, Brussels sprouts, cauliflower, broccoli. Fruits are not your friend, especially while you are getting fat adapted (making the transition from carbs to fats).
12. You can use 100% unsweetened baking chocolate or Cacao powder if making fat bombs to deal with cravings. It has some carbs, so make room for it.

Don't's:
1. No sugar, sweets, bread, pasta, potatoes, rice, candy, cereal, oats - too many carbs and raise Insulin.
2. No protein powder (huge spike in Insulin) or protein bars (too many carbs+protein). There are keto friendly bars like Suzie's Good Fats bar, but still use in moderation (3 net carbs each)
3. Don't eat Macadamia nuts from the bag, always measure. Very calorie dense and very tasty. Remarkably easy to overeat.
4. No fruits (some berries in moderation, like a quarter cup). Avoid apples, oranges, pineapple, bananas, grapes.

dillianavramov wrote: »

Don't's:
1. No sugar, sweets, bread, pasta, potatoes, rice, candy, cereal, oats - too many carbs and raise Insulin.

And there it is. Keto’s misleading fear of insulin. Fung will have you believe that carbs get stored as fat no matter what because “insulin”

I can eat all this stuff and get extremely lean so unless you have a medical reason to avoid carbs then I just want to make sure it’s clear that this diet is completely unnecessary for fat loss. Calories balance is king, in any diet. Give it a whirl but you can eat carbs and meet goals too. Pick what’s sustainable forever

Like all WOE, you're not going to be able to maintain the weight loss if it's something you're not going to stick to long term. Hubby and I did Keto last year for 4 months, slid off with our anniversary, birthdays, holidays and gained back pretty much everything. We're back to keto because when we drop weight loss as a benefit, we felt pretty amazing on it (I had balanced energy levels, more energy overall, less pain, better Tom's).

jasonpoihegatama wrote: »

as you may hear 1200 may be to low if you are active. And keto is low carb high protein. The Atkins diet is high in fat.

Keto is low carb, moderate protein, high fat. Carbs are a hard limit, protein is a goal, fat for satiety.

Hi and welcome! Good on you for taking the initiative.

Remember that no diet is going to yield linear weight loss; you will experience fits and starts, plateaus and "whooshes" and even then only if you consistently maintain a calorie deficit.

Here are some keto recommendations:

1. Set up your height, weight and goals into the MFP app. and log your food daily to track your intake; If you've never tracked your intake, a food scale is your best friend/necessity.
2. You can also use the app to plan your day.
3. Target 50g or less of net carbohydrates (Net = Total - Fiber).
4. Get enough protein, at least 0.8g per lb. of your lean body weight.
5. Fill in the remainder of your calorie goal with protein and fat as you like.
6. Get enough sodium (~3000mg to 5000mg daily).
7. Track your calories using the MFP app.; make sure that if your appetite drops drastically that you are still eating enough calories (1200 cal/day for females, 1500 cal/day for males) and OTOH that you are not overeating either.
8. Remember that nutrition still matters, try to get the predominate portion of your intake from delicious whole foods/home cooked meals/quality restaurant meals.
9. Remember treats help; this shouldn't be drudgery, if it is your doin' it wrong.
10. The amount of carbohydrates can be increased if you exercise or are especially active without adversely affecting you; remember this when you want to have rice or pasta with your meal.
11. Consider joining a group and meeting new friends: https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum and/or https://community.myfitnesspal.com/en/group/1143-keto
12. Avoid silly supplements (exogenous ketones, etc.); they are not necessary and mostly just reduce the weight of your wallet.
13. Remember that with keto, as with other diets, weight loss isn't linear; you will experience rapid loss at the beginning, more gradual loss thereafter, and likely plateaus and "whooshes".
14. Check out different keto protocols (SKD, standard keto diet, CKD, cyclical keto diet, etc.)
15. Read up on the science behind keto diets and how they work in Lyle McDonald, "The Ketogenic Diet".

Best wishes for success!
-S

dillianavramov wrote: »

Started keto myself.
Do's:
1. Eat plenty of healthy fats (like 80%) - MCT Oil, Coconut Oil, Ghee or Butter, Avocados, nitrate-free bacon, eggs, Macadamia nuts, Beef Bone broth, Kalamata Olives, Sardines, Herrings, Salmon (in moderation due to high mercury unless wild-caught). Look for foods whose fat contents surpasses the combined protein and net carbs.
2. Use plenty of Himalayan pink salt;
3. Use a complete multivitamin;
4. Eat one Brazil nut a day (source of Selenium);
5. Start your day with a glass of water with 1tbsp apple cider vinegar and 1 tbps lemon juice.
6. Drink coffee (black or bulletproof, with Stevia if you have to), imperial or ceremonial grade matcha tea or green tea (can drink decaf in the afternoon).
7. Count calories and macros - it helps you avoid overeating, since fatty foods are very calorie dense. And it also allows you to adjust if you go over on protein.
8. Keep protein moderate - about 15% of your calories. You want your body to burn fat, not convert protein to glucose.
9. Drink plenty of water - a gallon would be great.
10. Once you get fat adapted (about 3 weeks if you never did keto before) you can mix in Intermittent fasting (16:8).
11. Keep your carbs to 5% or 20 grams net carbs. Focus on leafy greens like chards, kale, spinach, asparagus, Brussels sprouts, cauliflower, broccoli. Fruits are not your friend, especially while you are getting fat adapted (making the transition from carbs to fats).
12. You can use 100% unsweetened baking chocolate or Cacao powder if making fat bombs to deal with cravings. It has some carbs, so make room for it.

Don't's:
1. No sugar, sweets, bread, pasta, potatoes, rice, candy, cereal, oats - too many carbs and raise Insulin.
2. No protein powder (huge spike in Insulin) or protein bars (too many carbs+protein). There are keto friendly bars like Suzie's Good Fats bar, but still use in moderation (3 net carbs each)
3. Don't eat Macadamia nuts from the bag, always measure. Very calorie dense and very tasty. Remarkably easy to overeat.
4. No fruits (some berries in moderation, like a quarter cup). Avoid apples, oranges, pineapple, bananas, grapes.

I wouldn't recommend such a low level of protein. Even the studies from Vokey are between 20-30%. And being at the higher end during weight loss is important to preserving muscle mass and metabolism.

And nothing wrong with whey or protein powders during keto.

Teabythesea_ wrote: »

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Sandeeng84 wrote: »

My goal is to lose 25-30 lbs. Right now I’m just doing cardio 30 mins a day 4xweek and counting calories to be under 1200

Under 1200 calories? You should be eating at least 1200 and some of your exercise calories. With into 25-30 lbs to lose you can expect it to be slow. Eating so little or jumping on a fad diet for a couple months to lose quickly is not the proper way to go about it.

And its a great way to lose muscle and have large rebounds.

1200 calories is way too low. For a male the minimum is 1800. Slowing down metabolism due to low calories is a thing and will lead to a yo-yo effect, once you go back to what your normal meals look like. Women can go lower, but not below 1200. Drastic caloric restrictions do not work long term. Try increasing activity level instead to create a caloric deficit. To lose 25-30 pounds while keeping your sanity give yourself enough time, 1-2 pounds per week.

Sandeeng84 wrote: »

People ask why start Keto if it’s not long term? Well I’m looking for an alternative to weight loss other than calorie counting. When I enter my height and weigt and activity level in MFP I did select the option for 1 lb a week and 1200 is what MFP gave me. Although I have a calorie goal to stay under 1200 I tend to eat 1200-1300. I feel like I need to start Keto because I think it’ll help me lose a little more weight instead of plateauing or yo yo. I do weigh myself once a week. I feel that once I’ve lost weight on Keto then I can keep it off better. From what I hear keto is not safe doing it long term.

Keto, calorie counting... it all works the same way. As long as you are consistently eating at a deficit you will not plateau. I dont know what you mean by yo-yo, as jumping on a fad diet for a couple of months with no intention of sticking with it is literally the definition of yo-yo dieting. Just like with any diet, the only way to keep the weight off is by avoiding a calorie surplus. There is nothing magical about keto that will help you lose weight or keep it off.

Keto does not mean unchecked eating. You will still gain weight if you are in caloric surplus. Many find themselves feeling more satiated or with less appetite, so they don't eat as much and as often on keto. Stable blood sugar levels makes you less prone to ravenous hunger that typical caloric restriction tends to cause.

You can try intermittent fasting in lieu or together with keto for a few weeks and see how you feel on it. If you find it is not your cup of tea, you don't have to stick with it. Just give it a go.

MFP suggestion is a tad too low. It suggested I eat 1500 calories, but I am losing weight on keto while eating 1800. I skip breakfast so my first "meal" - BP coffee or bone broth is at 10 AM. Next meal is around 3-4 PM and I wrap my day at 6 PM. So it is 16 hours of fasting and 8 hours of eating.

Do you find fat satiating? Do you feel full (and stay that way for quite some time) after eating something with a lot of fat?

Keto “works” because many (but not all by any stretch of the imagination) are satiated by fat. This helps control appetite - which makes it easier to maintain a calorie deficit.

Fat is very calorie dense. So you don’t get as much volume of food on a keto diet. I’m satiated by volume (and fiber). Keto is a massive fail for me because I am constantly hungry and it’s MORE difficult for me to maintain a calorie deficit.

People in the first few weeks of keto will see massive “weight” loss because the reduction in carb intake leads to big water loss.

Before jumping on the keto train, figure out if you find fat satiating. Does stirring 120 calories of oil into your coffee keep you full until lunch? If not-then keto maybe isn’t going to be all that helpful in helping you maintain a calorie deficit (which is how you lose weight).

Also-my net calorie goal is 1200 (to lose less than a pound a week). I eat that PLUS my exercise calories. I lose at a reasonable, sustainable rate and eat all kinds of different foods - including cake, donuts, ice cream (although not as often as I might like). MOST of what I eat is “healthy” because that’s what I need to eat to get all my nutrients and be satisfied on a smaller calorie allowance.

If you find fat really satiating, and think you can go without carbs (meaning pretty much all of them-including lots of healthy things like fruits, a lot of veggies, whole grains, beans/lentils, etc) give it a go. But know your initial losses will be water and when you add carbs back in-that same water will come back.