Want to start keto
wisniewskan
Posts: 4 Member
Hey everyone I would like to start the keto diet because I have heard good things about it. I was wondering if anyone can give me an example of their day on keto. Trying to meal prep and just need some ideas on what to eat. Thanks!
4
Replies
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My advice would be to not start Keto at all. Just eat with a calorie deficit.21
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takes a lot of will power I did it for a very short time but it was not worth the sacrifice. You will lose weight if doing correctly, and gain some headaches too. The ketogenic diet is only 5% carbs, which usually come from the fat and protein heavy foods you're already eating. So breakfast could be eggs and bacon (no fruit!), lunch is a salad (no dressing!) or meat and low carb veggies (no carrots, corn, potatoes, etc.!) snacks can be avocado, nuts, or cheese, and dinner same as lunch. Wouldn't suggest as almost everything has carbs, but good luck to you0
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One of the major advantages of Keto is that it is a natural way of eating for the people doing it. This makes it more sustainable. I think it is best to start with telling the forum about your typical day right now and then some of the smart people here can perhaps guide you into making it more low carb friendly... if possible.
ETA: If this way of eating will be a drastic change for you, you may want to reconsider it because it is not necessary to lose weight.11 -
I have considered a keto LIFESTYLE.... because that is what it is... not a short term fix... try increasing protein first. Jmho..2
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Keto is my favorite WOE. If done correctly, it's very sustainable. Try researching clean keto. Clean keto is just eating foods in it's most natural states. Not eating foods with 5 or more ingredients. It's very important to know all the names of sugar. Keto heals from the inside out, weight loss is just a side effect. Yes, you may have some headaches in your first week, but that's normal. Your body is detoxing all the sugar. One of the most important things I've heard on my journey is to only eat when hungry. Snacking isn't necessary as it keeps your body producing insulin. Your meals should last you 4-6 hours. You can have salads with dressings, you just have to find one without sugar, or make your own clean version. You can have fruit (raspberries, blueberries or strawberries) but it's not recommended until at least your 3-4th week. Here's an example of what I've ate the last 2 days:
B: 2 fried eggs, 3 slices of bacon, 1 slice of cinnamon soul bread (can look up recipe on pinterest)
L: 20 minute skillet dinner (recipe on pinterest)
S: I wasn't that hungry, so I had 4 slices of bacon
Total macros: 13g carbs, 121g Fat, 75g Protein
B: BLT egg wrap (egg wrap is just 2 eggs scrambled and fried to make a "tortilla")
L: chicken & broccoli alfredo sauce (alfredo is homemade)
S: bacon cheeseburger without bun
Total macros: 8g carbs, 95g fat, 83g of protein.
I count total carbs, some people count net carbs, but I like to count everything.
Let me know if you have any questions about it! I'd be happy to help!27 -
takes a lot of will power I did it for a very short time but it was not worth the sacrifice. You will lose weight if doing correctly, and gain some headaches too. The ketogenic diet is only 5% carbs, which usually come from the fat and protein heavy foods you're already eating. So breakfast could be eggs and bacon (no fruit!), lunch is a salad (no dressing!) or meat and low carb veggies (no carrots, corn, potatoes, etc.!) snacks can be avocado, nuts, or cheese, and dinner same as lunch. Wouldn't suggest as almost everything has carbs, but good luck to you
If you're eating a diet that is high in fat, there's no real reason to skip dressing on your salad (unless you just don't like it).2 -
Tinabob777 wrote: »mrsskinny629 wrote: »Keto is my favorite WOE. If done correctly, it's very sustainable. Try researching clean keto. Clean keto is just eating foods in it's most natural states. Not eating foods with 5 or more ingredients. It's very important to know all the names of sugar. Keto heals from the inside out, weight loss is just a side effect. Yes, you may have some headaches in your first week, but that's normal. Your body is detoxing all the sugar. One of the most important things I've heard on my journey is to only eat when hungry. Snacking isn't necessary as it keeps your body producing insulin. Your meals should last you 4-6 hours. You can have salads with dressings, you just have to find one without sugar, or make your own clean version. You can have fruit (raspberries, blueberries or strawberries) but it's not recommended until at least your 3-4th week. Here's an example of what I've ate the last 2 days:
B: 2 fried eggs, 3 slices of bacon, 1 slice of cinnamon soul bread (can look up recipe on pinterest)
L: 20 minute skillet dinner (recipe on pinterest)
S: I wasn't that hungry, so I had 4 slices of bacon
Total macros: 13g carbs, 121g Fat, 75g Protein
B: BLT egg wrap (egg wrap is just 2 eggs scrambled and fried to make a "tortilla")
L: chicken & broccoli alfredo sauce (alfredo is homemade)
S: bacon cheeseburger without bun
Total macros: 8g carbs, 95g fat, 83g of protein.
I count total carbs, some people count net carbs, but I like to count everything.
Let me know if you have any questions about it! I'd be happy to help!
I did keto for several years, and I am not here to debate whether or not its good or sustainable. But those bolded statements are so completely wrong, that I am afraid you don't really understand keto. 1st the headaches are electrolyte imbalance. You are losing a TON of water and electrolytes too. 2nd, your body doesn't keep producing insulin. Its producing ketones, and the lack of insulin is what makes it a good diet for type 2 DM.
Edit for Spelling
Beat me to it.6 -
mrsskinny629 wrote: »Keto is my favorite WOE. If done correctly, it's very sustainable. Try researching clean keto. Clean keto is just eating foods in it's most natural states. Not eating foods with 5 or more ingredients. It's very important to know all the names of sugar. Keto heals from the inside out, weight loss is just a side effect. Yes, you may have some headaches in your first week, but that's normal. Your body is detoxing all the sugar. One of the most important things I've heard on my journey is to only eat when hungry. Snacking isn't necessary as it keeps your body producing insulin. Your meals should last you 4-6 hours. You can have salads with dressings, you just have to find one without sugar, or make your own clean version. You can have fruit (raspberries, blueberries or strawberries) but it's not recommended until at least your 3-4th week.
Nope... the keto flu is simply an electrolyte imbalance caused by your body dumping tons of water as you shift over to the using ketones for energy instead of glucose. Up your salt intake and you will not experience the keto flu. Also, there is no 'detox' from sugar since sugar is not a toxin (glucose is sugar and is the body's preferred energy source).
A normal human body produces insulin each and every time you eat protein as well as sugar. There is nothing wrong with this, given that insulin is the gate-keeper hormone that shuttles energy into your cells.13 -
I always find it interesting that when people feel crappy when they change their diet they generally attribute it to "detoxing [sugar, chemicals, unnamed toxins]", instead of considering they may have eliminated caffeine, or upped their fiber abruptly, or disrupted their electrolyte balance.10
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I eat keto the majority of the time. Feel free to send a friend request. My diary is open
I do not follow a high fat, eat keto junk diet. I mostly eat lean meats & veggies while maintaining a calorie deficit.
I am not perfect & eat. what I want on vacation. It is very sustainable for me to avoid pasta & bread at home.
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LisaPower123 wrote: »I eat keto the majority of the time. Feel free to send a friend request. My diary is open
I do not follow a high fat, eat keto junk diet. I mostly eat lean meats & veggies while maintaining a calorie deficit.
I am not perfect & eat. what I want on vacation. It is very sustainable for me to avoid pasta & bread at home.
If you're eating mostly lean meats and vegetables, how are you achieving a high fat diet?4 -
LisaPower123 wrote: »I eat keto the majority of the time. Feel free to send a friend request. My diary is open
I do not follow a high fat, eat keto junk diet. I mostly eat lean meats & veggies while maintaining a calorie deficit.
I am not perfect & eat. what I want on vacation. It is very sustainable for me to avoid pasta & bread at home.
Your eating a high protein diet... not keto...4 -
psychod787 wrote: »LisaPower123 wrote: »I eat keto the majority of the time. Feel free to send a friend request. My diary is open
I do not follow a high fat, eat keto junk diet. I mostly eat lean meats & veggies while maintaining a calorie deficit.
I am not perfect & eat. what I want on vacation. It is very sustainable for me to avoid pasta & bread at home.
Your eating a high protein diet... not keto...
To get in a ketogenic state involves restricting carbs. I do not have epilepsy so there is no need for therapeutic keto. I have plenty of fat on my body that I want to get rid of.
Eating this way will ensure that I preserve lean muscle mass so the hope is that I will not be skinny fat. There is tons of research out there. Great Facebook groups are Real world Keto & Ketogains.2 -
LisaPower123 wrote: »psychod787 wrote: »LisaPower123 wrote: »I eat keto the majority of the time. Feel free to send a friend request. My diary is open
I do not follow a high fat, eat keto junk diet. I mostly eat lean meats & veggies while maintaining a calorie deficit.
I am not perfect & eat. what I want on vacation. It is very sustainable for me to avoid pasta & bread at home.
Your eating a high protein diet... not keto...
To get in a ketogenic state involves restricting carbs. I do not have epilepsy so there is no need for therapeutic keto. I have plenty of fat on my body that I want to get rid of.
Eating this way will ensure that I preserve lean muscle mass so the hope is that I will not be skinny fat. There is tons of research out there. Great Facebook groups are Real world Keto & Ketogains.
Ok..... whatever you say... from my knowledge, very limited as it might be there are two forms of keto. One that's 70-75%f with a higher protein intake and one that's 90% fat. The later is used more for epilepsy. Have actually read some of the research of dr. Dom augustino.. probably spelled it wrong....1 -
wisniewskan wrote: »Hey everyone I would like to start the keto diet because I have heard good things about it. I was wondering if anyone can give me an example of their day on keto. Trying to meal prep and just need some ideas on what to eat. Thanks!
I did keto and stopped after a while.
It works pretty good.1 -
One of the major advantages of Keto is that it is a natural way of eating for the people doing it. This makes it more sustainable. I think it is best to start with telling the forum about your typical day right now and then some of the smart people here can perhaps guide you into making it more low carb friendly... if possible.
ETA: If this way of eating will be a drastic change for you, you may want to reconsider it because it is not necessary to lose weight.
I think this is really good advice.
I did keto as an experiment for a while, and I also consider vegetables and protein very important, so this is a pretty typical menu for me:
2 egg omelet with vegetables (usually spinach and broccoli, but it varied, always a leafy green plus another veg) and feta cheese, half an avocado on the side.
Salad with various other veg, nuts, olives with some kind of protein on it (steak, chicken, shrimp, etc.) and a homemade vinaigrette.
Salmon (larger portion than I would normally eat) with a variety of cooked veg, and then maybe some interesting kind of cheese for dessert.
I also did an ice cream experiment at one point -- I love ice cream for the mouthfeel more than the sweetness, so I made a cardomom ice cream that was unsweetened (turned out to have too many carbs to really work anyway). It was delicious and I used it in coffee for a while.
I stopped doing it for a few reasons -- I didn't feel bad ever (I was eating around 120 g total carbs before doing it, so it wasn't that dramatic a switch, and I knew to supplement electrolytes), but I didn't perceive any particular benefit from it, as I'd felt fine and not been hungry with my prior way of eating (and also with more carbs than the diet I was eating immediately before). I found it stressful to have to worry about trying to fit all the veg I prefer into my diet (and I ate more carbs than you are typically told to on keto, but it was consistent with what Phinney and Volek said would work and I am active and the ketostix said I was in ketosis). I really missed fruit, and I disliked that I was eating more meat than I prefer, as my preferred non-meat and egg sources of protein had too many carbs (including greek yogurt sometimes, but especially beans and lentils). Also, without a particular benefit, the limits weren't something I wanted.5 -
This seems to potentially be begging the question / setting up a no True Scottsman, or is there a definition of correct that isn't tautological with sustainable?mrsskinny629 wrote: »Keto is my favorite WOE. If done correctly, it's very sustainable.
Why 5? I think clean food is a family resemblance concept, not a principled criteria. Following this, a salad with 3 types of lettuce, cucumbers, and chicken breasts is unclean, but sugar cane is clean? Does the most natural state mean eating things raw, including animals? That would seem unhealthy.mrsskinny629 wrote: »Try researching clean keto. Clean keto is just eating foods in it's most natural states. Not eating foods with 5 or more ingredients.
Why, is it like one of those fantasy settings where you have power if you know something's true name? Maybe that's why 5 ingredients, for an ingredient pentagram? I prefer Harry Potter and the Bomb Calorimeter of Secrets myself.mrsskinny629 wrote: »It's very important to know all the names of sugar.
What exactly is unhealed in this context then? Would keto also heal someone who is anorexic?mrsskinny629 wrote: »Keto heals from the inside out, weight loss is just a side effect.
Usually a detox refers to removing a foreign substance. You can't actually have a sugar free human - we have to have a certain minimum amount of glucose in the body for certain metabolic processes, particularly the brain. If it isn't in the diet, our body will produce them.mrsskinny629 wrote: »Your body is detoxing all the sugar.
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I've done keto for a few years.
When I was eating around 20g of carbs a day, it looked like: coffee with cream and protein powder for breakfast; lunch was nuts, or veggies and dip, or meat and cheese, or leftovers; and diner was usually meat with a veggie.
Now i eat mostly meat based so the nuts and veggies are quite reduced. My day looks more like coffee with cream and meat, with the occasional plant. LOLpsychod787 wrote: »LisaPower123 wrote: »psychod787 wrote: »LisaPower123 wrote: »I eat keto the majority of the time. Feel free to send a friend request. My diary is open
I do not follow a high fat, eat keto junk diet. I mostly eat lean meats & veggies while maintaining a calorie deficit.
I am not perfect & eat. what I want on vacation. It is very sustainable for me to avoid pasta & bread at home.
Your eating a high protein diet... not keto...
To get in a ketogenic state involves restricting carbs. I do not have epilepsy so there is no need for therapeutic keto. I have plenty of fat on my body that I want to get rid of.
Eating this way will ensure that I preserve lean muscle mass so the hope is that I will not be skinny fat. There is tons of research out there. Great Facebook groups are Real world Keto & Ketogains.
Ok..... whatever you say... from my knowledge, very limited as it might be there are two forms of keto. One that's 70-75%f with a higher protein intake and one that's 90% fat. The later is used more for epilepsy. Have actually read some of the research of dr. Dom augustino.. probably spelled it wrong....
Ketogenic diets are just those that restrict carbs enough to be in ketosis most, or all, of the time. Usually under 20-50g of carbs. It can be high, moderate, or low protein (usually medically prescribed), although it is typically moderate protein. Keto is usually high fat, and over 50% fat, but not always.0 -
I've completed 3 weeks so far and I'm loving it. I have lost 6kgs/13lbs in that time. My favourite part is that I don't feel hungry and my cravings are gone! Add me if you like I have an open diary.2
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Keto leg cramps at night:
Can someone talk about how to prevent leg cramps when first starting keto? I am going to start keto - and I remember leg cramps. This is very important for people new to keto to know and it was information I did not know and caused me a few months of leg cramping and waking up getting leg cramps effecting my sleep. Thank you in advance!0 -
When you dump water weight at the beginning of keto it affects electrolytes. That can contribute to leg cramps. You can try just upping salt and eating foods like pickles (that can help with things like keto-related headaches too, that can happen during the adjustment period) or supplement -- something like Nuun electrolyte tablets for runners, which have only 1 g of sugar, could work, and there may be similar ones without any sugar. (You add these to water, and it's like Gatorade without the sugar and cals.)0
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Personally, Keto definitely had its perks. I still had to count calories but I was much more full and satiated without all the carbs. But I just couldn't still to it long-term...trying to lose weight is hard enough without restrictions.0
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I haven't done keto, but I have done low carb diets. I'd say just watch out for making common mistakes, such as eating a high protein, low carb, low fat diet. Try to get as much healthy nutrients as you can. Stir fry's with ground beef and lots of veges can be a good choice. Be sure to get plenty of fats as that is your primary fuel source.
When I was really active, I wound up evolving to a whole foods diet where I don't really think about "diet" anymore. Just unprocessed organic whole foods. But, keto is popular and I'm sure it can work if done properly. Just be careful if you start getting super tired, consider adding more fats.0
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