Keto Beginner
patricechavon
Posts: 11 Member
I wanted to start keto, but I'm not sure how? I was hoping to add some frienda who are familiar with keto or who are interested as well.
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Replies
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Hello, I’m starting Keto tomorrow. I’m also a beginner and could do with some help ❤️2
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Do your research. I was considering keto but after researching it, knew that it would never be a sustainable way of life for me.
Search keto here and you'll find groups and threads dedicated to it. Good luck!3 -
I've been keto since Mar 2019, needing friends and support.2
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I am a keto'er .....you are welcome to add me .....wishing you the very best on your journey
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You can add me. I started keto a week ago. First time on keto diet. Down 8 pounds 😬4
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A week on Keto and down about 5,5 pounds! I am also Intermittent Fasting 😅1
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I started June 30. I’m down 9.8 pounds1
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I been on it , 2 months and only down 5lbs .0
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6 months in, down 50 lb. You can do it.2
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Been on keto 2 months. Feel free to add me 😊0
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About two weeks into Keto. No weight loss so far but also interested in connecting with folks on the Keto journey!0
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About two weeks into Keto. No weight loss so far but also interested in connecting with folks on the Keto journey!
2 weeks is generally too soon to judge. I'd give it at least 4 weeks then take another look.
What calorie deficit are you hitting? Keto can be an effective way of eating for some people but it's not magic and you still need to eat fewer calories than you use for fat loss to occur.1 -
1 week into keto for me 5 lbs lost but I also started hitting the gym and i know in the beginning water weight fluctuates a lot as well as me building muscle at the same time so i expect not to see as much of a weight loss because of those. i also do intermittent fasting0
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About two weeks into Keto. No weight loss so far but also interested in connecting with folks on the Keto journey!
2 weeks is generally too soon to judge. I'd give it at least 4 weeks then take another look.
What calorie deficit are you hitting? Keto can be an effective way of eating for some people but it's not magic and you still need to eat fewer calories than you use for fat loss to occur.
Eating about 1000-1200 a day, burning between 1500-2100 depending on my workout. I’m 5 feet and looking to lose about 35-40 lbs. Have hit all my macros, averaging about 6-12 net carbs a day. I usually lift, though this has been thrown off a bit due to dizziness and overall weakness. I’m just coming off of my period (sorry if TMI)...not sure if that’s impacting the weight loss.2 -
About two weeks into Keto. No weight loss so far but also interested in connecting with folks on the Keto journey!
2 weeks is generally too soon to judge. I'd give it at least 4 weeks then take another look.
What calorie deficit are you hitting? Keto can be an effective way of eating for some people but it's not magic and you still need to eat fewer calories than you use for fat loss to occur.
Eating about 1000-1200 a day, burning between 1500-2100 depending on my workout. I’m 5 feet and looking to lose about 35-40 lbs. Have hit all my macros, averaging about 6-12 net carbs a day. I usually lift, though this has been thrown off a bit due to dizziness and overall weakness. I’m just coming off of my period (sorry if TMI)...not sure if that’s impacting the weight loss.
I see, well, while I personally don't have the 'equipment' to provide first hand information, it's consistently confirmed by those on this forum that do that weight (due to water retention) tends to go up to some degree during their TOM. That water could easily be offsetting any fat loss so give it some time.1 -
Hello felllow Keto'ers - or Med style with low'ish levels of carbs I lost 40lbs in 3 months and it was/is sustainable. Things I would suggest for newbies include :
1. If you have been eating a high carb diet for some time and its more from added sugar rather than wholegrain carbs, then perhaps taper down your carbs over a number of weeks to avoid the shock / keto flu from going cold turkey overnight.
2. You do not remove carbs from your diet ! You also do not have to reduce them to 20g Net or less - if you are doing quite a bit of cardio (and this includes walking) then not only do you need some carbs, but you will be burning through them as well and can still be in ketosis at higher levels of consumption. I walk a hilly six miles a day and I was consuming 100g of wholegrain / low carb veggie carbs a day and was in ketosis. We are all different - so find your own levels rather than borrow someone elses (including mine ). Added sugar is no use to you nutritionally as a carb or anything else.
3. Drink a lot of water !
4. Ketosis does not accelerate weight loss - you know you are in it when your appetite is supressed. Its the resulting seemingly easy and natural reduction in calories consumed that results in the weight loss. Not some awesome chemical reaction based weight loss magic.
5. Still weigh your food and log/count your calories - this will support you in finding your optimum level of caloies and macros which are your choice because its your life / woe.
6. For anyone who is PD or T2, this is a great way to still eat quite a bit without kicking your blood sugar levels around. You may want to check with your GP/MD before starting.
7. Cauliflower really is your friend.
Good luck !4 -
About two weeks into Keto. No weight loss so far but also interested in connecting with folks on the Keto journey!
2 weeks is generally too soon to judge. I'd give it at least 4 weeks then take another look.
What calorie deficit are you hitting? Keto can be an effective way of eating for some people but it's not magic and you still need to eat fewer calories than you use for fat loss to occur.
Eating about 1000-1200 a day, burning between 1500-2100 depending on my workout. I’m 5 feet and looking to lose about 35-40 lbs. Have hit all my macros, averaging about 6-12 net carbs a day. I usually lift, though this has been thrown off a bit due to dizziness and overall weakness. I’m just coming off of my period (sorry if TMI)...not sure if that’s impacting the weight loss.
If you are getting dizzy and feeling weak, I would really encourage you to bump up your wholegrain/veggie based carbs a little bit. You might also want to add some salt to your meals.
At 2 weeks and in my experience, your body is still sorting itself out wrt ketosis so I would either reduce the weight being lifted and/or up my carbs, salt and water.
I would also weigh and log all my food - because Ketosis encourages fat consumption (a reason I really like it) accuracy is essential. Those are calorie loaded grammes and can easily knock you above your calorie target.
Keto is a great but like all diets, CICO matters.
Hope you feel better soon !
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About two weeks into Keto. No weight loss so far but also interested in connecting with folks on the Keto journey!
2 weeks is generally too soon to judge. I'd give it at least 4 weeks then take another look.
What calorie deficit are you hitting? Keto can be an effective way of eating for some people but it's not magic and you still need to eat fewer calories than you use for fat loss to occur.
Eating about 1000-1200 a day, burning between 1500-2100 depending on my workout. I’m 5 feet and looking to lose about 35-40 lbs. Have hit all my macros, averaging about 6-12 net carbs a day. I usually lift, though this has been thrown off a bit due to dizziness and overall weakness. I’m just coming off of my period (sorry if TMI)...not sure if that’s impacting the weight loss.
Are you eating your exercise calories back? The bare minimum is 1200 calories/day for sedentary women. It is very difficult to get enough nutrients like calcium, protein, and magnesium on a calorie level less than 1200. Other problems often include negative energy balance, disruption of the menstrual cycle, and low bone density.
If you're not eating back the calories you're burning during your apparently extremely intense workouts, that might be where the weakness is coming from. Your body isn't getting nearly enough sustenance and that's a very dangerous diet.5 -
Hi what do you all eat as a snack.... I’m new to this and I’m finding myself dying to grab a bag of crisps1
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On day two of keto...I am hopeful! I did whole 30 last summer and felt so.good after giving up sugar...looking forward to that again since sugar will be out. Good luck to all is beginners.1
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The Keto group on here is great, and also the Low Carber Daily Forum group is great.
Both places for tips, recipes, and to chat with other ketoers.
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sophie1705 wrote: »Hi what do you all eat as a snack.... I’m new to this and I’m finding myself dying to grab a bag of crisps
After body adjust to increased fat grams and deprivation of carbs, most cravings or needs to snack go away.
But in the moments anyone in my household wants a snack, they grab a bite of cheese, deli sliced meat, avocado, olives, boiled eggs, a few cherry tomatoes.
I also make up a batch of tuna salad (1 can of albacore tuna--I prefer Trader Joe's, 2-3 boiled eggs, 2-4 tbsp olive oil mayo, salt and lemon pepper to taste). Throw a couple spoonfuls in a lettuce wrap, or eat with avocado and tomatoes, or we snack straight out of the bowl. Could do the same with a chicken salad.
Also pre make up, smear a little room temperature (softened) cream cheese on a deli slice of meat, roll up, cut in half. We sometimes make these up in batches and snack on for a while.
Nuts are good crunchy snacks.
Sweet cravings are easy on Keto... Fat bombs: my fav: 2/3 cup coconut oil, 2/3 cup peanut butter unsweetened, 1-2 tbsp unsweetened cocoa powder, 1-2 tbsp stevia, swerve, or monk fruit. Heat on low and stir. Once everything looks smooth, I mix in about 1/4 cup of unsweetened coconut flakes for a little texture, pour into lightly greased ice tray (I spray an organic Olive oil spray), freeze. Pop them out, keep frozen or move to the fridge.
These are few things we snack on, when we the need arises.1
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