I just started Keto any tips!?!
nhackel1
Posts: 6 Member
I just started 6 days ago on the Keto diet and i am trying to figure out the best way to eat. I feel like i'm just eating a ton of cheddar cheese and meat. Just looking for some facts and tips from people on it. No negative comments please!
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Replies
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Figure out if there is a way in keto that you can eat sustainably. The biggest reason people say weight loss is hard is actually because maintaining weight loss is hard, not actually getting weight off itself.
Other things are make sure you're getting electrolytes. They can be a bit lacking in keto diets, and yet they're one of the things that most keeps people out of keto fog.6 -
85% dark chocolate is a nice treat and low carb.drink lots of infused water , omelettes and have lots of spices in your chicken to get great flavours.plenty of greens , soon the carb cravings will go and you will be in a good routine.fish is good too3
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I am having the hardest time with chips, i need tortilla chips or cheese-its used to eat them every day lol0
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Kale chips? Or roasted Brussels sprouts are really good salted.0
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It may not be for you (it wasn’t for me) 🤷🏼♀️ Luckily it’s not the only way to lose weight! If you truly struggle it’s probably worth looking into the plain CICO way of eating 🙂6
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I think you have to ask yourself if this is the way you want this to go. It seems you jumped into a diet without a plan and that isn't a great idea. You can certainly google keto recipes and suggested meal plans and do this as you go but it seems like it might be better to take 2 or 3 days to do your research, make a plan, and then start your diet.
There are groups here that can help by showing you their diaries.
I would suggest too that you give yourself a time limit. You are already missing some of your normal carbs that may pass as you get accustomed to keto or it may get worse. I think 2 weeks is enough time to determine if a diet is for you or not but that is my opinion.7 -
If you love chips and can eat a portion size, why would you deny yourself? Losing weight and keeping it off long term can only be done in a way that is lifelong sustainable FOR YOU. Calories in, calories out. Bottom line.8
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I took 6 months to research KETO before starting it. If you are missing chips get deli sliced cheese and cut into 4 pieces throw in the oven on a silicone mat 15-20 minutes at 350, you will see them bubble up pull them out let them cool, and you have chips! my SO loves when I do these for him. this works with all kinds of cheese. sprinkle some salt on top and mmm yummy!
feel free to add me as a friend if you would like. some people find that too much dairy doesn't work for them. you have to find what works for you. have you had the keto flu yet? pickle juice is a wonderful helper for that. I always have beef sticks, cheese, almond butter and pickles/pickle juice and Powerade zero on hand. I also have purse bacon with me when I go out..5 -
Be sure you aren't eating a high protein low fat low carb diet. Not getting enough fats on any low carb diet is a common mistake.2
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I missed LOADS of stuff when i first started keto - bread and potatoes especially. I'm really glad I stuck with it though (over a year later and -72kg) as it's so much better for my health and the only thing I find sustainable. At first I tried to find substitutes - and there are definitely some out there. The suggestion of baking slices of cheese in the oven (around 10-15min at 200 degrees Celsius) make a great crispy snack if you're missing chips. Nut butter breads (google recipe) are great if you're missing those kinds of things, though best eaten in moderation. replacing potato with things like celeriac, rice with cauli rice, pasta with zoodles etc are all great options. Mix it up and experiment, keep your fats high, carbs low and proteins moderate and you can't really go wrong.
personally i would say you need to try a month or two to see if it's for you. You won't be fat adapted or see any of the longer term health benefits like increased energy, more efficient sleep, lack of brain fog, fat loss after the healing phase etc. if you only try it for two weeks. I'm not saying it's for everyone, but most of the main benefits aren't apparent within the first few weeks!3 -
I don't follow keto, but re: the chips....i've been enjoying zucchini crisps. Slice a zucchini pretty thin, lay it on a baking sheet. 2 tbsp olive oil, seasonings to your liking (I use salt, pepper, garlic). bake at 400 degrees for 30 minutes (flip halfway).2
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The biggest tip I can anyone who wants to do Keto is that when done properly it works, but:
Understand expectations.
Understand that there will likely be a larger initial weight drop (from glycogen depletion) than other methods.
Understand that after that your weight loss will be dependent on your deficit.
Understand that if you reintroduce carbs, you will gain weight (not fat) from the replenishment of glycogen stores.
Understand that there is nothing magical about Keto. That it works like any other weight loss method when done properly - by creating a calorie deficit.
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I am a keto'er....feel free to take a look at my food diary to get some ideas....Also I have tons of keto cookbooks...if you would like recipes let me know ...
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Quinn_Baker wrote: »
Uh oh. Cheeze-its were (and still are) a tough one for me to avoid. The "get your own box" applied to me....I didn't need to know that I can make my own, but I kinda like the idea here....1 -
I follow LCHF... had a year off where i gained 20lbs. ew. So, I'm back at it, and down 9lbs so far. Calories DO matter. I weigh and measure everything. I also take magnesium malate to balance my electrolytes. My macros are as follows: Protein is a minimum, fat is guideline (50g minimum), carbs are target and to lose weight, lower end of calories, maintain weight, mid-high range.
Protein - 100g
Fat - 75-175g
Carbs <25g
Calories 1174 -2073
There are tons of variations on this way of eating. I have the book, the art & science of low carb by Drs. Phinney & Volek. The macros come from the OKL chart (optimal ketogenic living).
Most important tip I've learned... when craving sweets, have something salty (dill pickles-I like the spicy ones, or boullion...)
I have a bunch of recipes to....0 -
whisps from costco. they are cheese chips with no gluten. 100 calories for a serving. and one carb! check them out.0
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I just started 6 days ago on the Keto diet and i am trying to figure out the best way to eat. I feel like i'm just eating a ton of cheddar cheese and meat. Just looking for some facts and tips from people on it. No negative comments please!
@nhackel1 the only keto requirement I know about is to eat at or below 50 grams of carbs daily. Some seem to do this from the start but it took me a few months. Keto has been awesome for my body and mind since 2014.
Best of success.0 -
I have been doing it for three months now in addition to IF and it’s working for me. At first keeping it interesting was a little tough but I soon adapted. I eat a spinach / baby green salad almost everyday (yes by choice) with peppers, cucumbers, chicken, turkey, steak,or eggs, avocado and always almonds, walnuts or sunflower seeds and olive oil. Keeps me feeling full until dinner. Tonight I had turkey sausage cut up cooked with a marinara sauce over spaghetti squash. It doesn’t have to be just meat and cheese!
Stick with it, you will find your groove! 👍🏻 1 -
GaleHawkins wrote: »I just started 6 days ago on the Keto diet and i am trying to figure out the best way to eat. I feel like i'm just eating a ton of cheddar cheese and meat. Just looking for some facts and tips from people on it. No negative comments please!
@nhackel1 the only keto requirement I know about is to eat at or below 50 grams of carbs daily. Some seem to do this from the start but it took me a few months. Keto has been awesome for my body and mind since 2014.
Best of success.
That is keto in a nut shell: fewer than 20-50g of carbs a day.
Some do low protein(15%) and some go high (35+%). Fat is usually moderate to high. Some eat meat based whole others manage to fo it vegan or vegetarian. Some eat whole foods and yet others eat lots of processed foods.1 -
Would i be terrible to take a bite of potatoes. Don't say that keto is then not for me because i could literally handle a bit of mashed potatoes once a week to curb the craving. Keto has been working well cause i love most of the foods your allowed to eat. But potatoes have always been my favorite cant see 1/16th of a serving would go over the limit for the day?!?! right?3
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DON'T! lol jk1
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Would i be terrible to take a bite of potatoes. Don't say that keto is then not for me because i could literally handle a bit of mashed potatoes once a week to curb the craving. Keto has been working well cause i love most of the foods your allowed to eat. But potatoes have always been my favorite cant see 1/16th of a serving would go over the limit for the day?!?! right?
Seems like you want to do keto because it’s all the rage. If you like carbs that much just eat carbs. Keto has no fat loss advantage over non keto when calories and protein are equated.10 -
Would i be terrible to take a bite of potatoes. Don't say that keto is then not for me because i could literally handle a bit of mashed potatoes once a week to curb the craving. Keto has been working well cause i love most of the foods your allowed to eat. But potatoes have always been my favorite cant see 1/16th of a serving would go over the limit for the day?!?! right?
Seems like you want to do keto because it’s all the rage. If you like carbs that much just eat carbs. Keto has no fat loss advantage over non keto when calories and protein are equated.
no i want to do keto for my own reasons that have nothing to do with what other people are doing. I have had months of research and i don't just do things willy nilly but by all means go on and think that when you don't know me.12 -
Would i be terrible to take a bite of potatoes. Don't say that keto is then not for me because i could literally handle a bit of mashed potatoes once a week to curb the craving. Keto has been working well cause i love most of the foods your allowed to eat. But potatoes have always been my favorite cant see 1/16th of a serving would go over the limit for the day?!?! right?
I am not sure why I have authority over how you feed yourself but you have my permission to deal with cravings as they appear in the way of your choosing. Keto doesn't require 100 percent adherence. If it did it would be worthless to a lot of people. A good plan should have flexibility.4 -
I just started 6 days ago on the Keto diet and i am trying to figure out the best way to eat. I feel like i'm just eating a ton of cheddar cheese and meat. Just looking for some facts and tips from people on it. No negative comments please!
Personally, I'd just get on Pinterest and search for keto recipes so things aren't so boring and monotonous.2 -
Would i be terrible to take a bite of potatoes. Don't say that keto is then not for me because i could literally handle a bit of mashed potatoes once a week to curb the craving. Keto has been working well cause i love most of the foods your allowed to eat. But potatoes have always been my favorite cant see 1/16th of a serving would go over the limit for the day?!?! right?
Seems like you want to do keto because it’s all the rage. If you like carbs that much just eat carbs. Keto has no fat loss advantage over non keto when calories and protein are equated.
no i want to do keto for my own reasons that have nothing to do with what other people are doing. I have had months of research and i don't just do things willy nilly but by all means go on and think that when you don't know me.
Didn't you say a minute ago that you want to have potatoes (a very nutritious and satiating vegetable by the way and great for re-feeds), which are full of carbohydrates so they sort of don't work very well with keto?
You can do lower carb without doing keto, you can do keto and go in and out of ketosis while eating potatoes, you can do keto and eat 1/16 of a serving of potatoes and stay in ketosis, or you can do keto without potatoes.
If you've researched it so well and it suits you, why are you arguing about potatoes?9 -
Would i be terrible to take a bite of potatoes. Don't say that keto is then not for me because i could literally handle a bit of mashed potatoes once a week to curb the craving. Keto has been working well cause i love most of the foods your allowed to eat. But potatoes have always been my favorite cant see 1/16th of a serving would go over the limit for the day?!?! right?
Seems like you want to do keto because it’s all the rage. If you like carbs that much just eat carbs. Keto has no fat loss advantage over non keto when calories and protein are equated.
no i want to do keto for my own reasons that have nothing to do with what other people are doing. I have had months of research and i don't just do things willy nilly but by all means go on and think that when you don't know me.
You right. Not sure what I was thinking. Go keto, cheat on potatoes, come out of ketosis. And repeat. Totally logical5
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