Want to try Keto Diet, don’t know how to start. HELP!
lovetiff__
Posts: 1 Member
I really want to start but I am confused on which foods I should be eating and how I should be eating it. This app doesn’t really help me with a keto diet. If anyone is a new beginner and can help me get on the right path I’d appreciate it
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Replies
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First of all, why do you want to eat keto and are you aware of the downsides for many of eating so much fat (diarrhea, lack of energy, etc.)?
Your best bet is to do a google search for ketogenic sample menus to get a feel for how to get started. Basically, you will be eliminating all grains and starches and almost all fruits and vegetables so you are just eating protein and fat.9 -
I've been doing Keto for 2 weeks and its hard to start out but im happy to help.
Firstly change your food macro goals, you can find what they should be on a keto calculator website.
secondly plan ahead and meal prep, its an easy way to keep track of what your having and not giving yourself a chance to go off track as everything is prepared.
On Keto you can still eat fruit and vegetable, seed, nuts and many other foods. it doesn't have to be restricting if you plan right. I still eat 5 fruit or veg a day.
Please feel free to add me if you need anymore help.3 -
kaaitken2012 wrote: »I've been doing Keto for 2 weeks and its hard to start out but im happy to help.
Firstly change your food macro goals, you can find what they should be on a keto calculator website.
secondly plan ahead and meal prep, its an easy way to keep track of what your having and not giving yourself a chance to go off track as everything is prepared.
On Keto you can still eat fruit and vegetable, seed, nuts and many other foods. it doesn't have to be restricting if you plan right. I still eat 5 fruit or veg a day.
Please feel free to add me if you need anymore help.
How do you eat 5 fruits/vegetables a day? What does your typical intake look like?0 -
kaaitken2012 wrote: »I've been doing Keto for 2 weeks and its hard to start out but im happy to help.
Firstly change your food macro goals, you can find what they should be on a keto calculator website.
secondly plan ahead and meal prep, its an easy way to keep track of what your having and not giving yourself a chance to go off track as everything is prepared.
On Keto you can still eat fruit and vegetable, seed, nuts and many other foods. it doesn't have to be restricting if you plan right. I still eat 5 fruit or veg a day.
How can you eat 5 fruit and veg a day when one medium apple is already your net carb allowance for the day?
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kaaitken2012 wrote: »I've been doing Keto for 2 weeks and its hard to start out but im happy to help.
Firstly change your food macro goals, you can find what they should be on a keto calculator website.
secondly plan ahead and meal prep, its an easy way to keep track of what your having and not giving yourself a chance to go off track as everything is prepared.
On Keto you can still eat fruit and vegetable, seed, nuts and many other foods. it doesn't have to be restricting if you plan right. I still eat 5 fruit or veg a day.
How can you eat 5 fruit and veg a day when one medium apple is already your net carb allowance for the day?
Well, to be fair, things like berries and leafy greens are fruits and vegetables, and no mention was made of the serving size. You could eat a small portion of a few different berry types on a bed of mixed greens with some celery, call it 5 fruits and veg and stay low in carbs. That's a far cry from 5 actual servings, but hey, fruits and veg.5 -
I started following Keto on July 1st, with the help of Kassey Keto/ Keto4Karboholics on facebook. There is a 6 week summer challenge that just started (You pay $60 to sign up for it). It's too late to sign up for it now, but she has a lot of her recipes on here if you search Keto4Karboholics. She figured my macros (Fat, Protein, and Carbs) but there is a website www.ruled.me/ketocalculator that you can use to find what yours would be. I went on a carb binge before starting, and ended up heavier than I ever have been in my life. Good news is I have lost 5.8 lbs and now am down to my previous heaviest
You have to buy some different baking ingredients (almond flour, coconut oil, etc and only use stevia or monk fruit as sweetener) so you can make some of her desserts. Portion size is important and staying within your macros is key.
I was scared to start it on my own, and I was lucky that my sister told me about keto4karboholics.
Good luck on your journey!10 -
I started looking at keto last july and ended up doing a soft keto/low carb ( couldn't cut my dairy or coffee with sugar.) If you find keto hard just do low carb and don't forget to count your calories. If you need veggie options or carb substitutes you can eat all the leafy greens; they usually have so much fiber it negates most of the carbs. Good luck1
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I have been eating keto for about four weeks. Yes, for a few days in the beginning it causes low energy, diarrhea, and some strange sensations, but after a few days, the body adjusts, and the energy boost is off the charts, the diarrhea stops, and you feel great. I've read articles on nih.gov explaining researchers are studying if the increase in energy is why humans and rats lose weight so rapidly in the beginning.
Foods I try to eat more of: coconut oil, olive oil, olives, avocados, fish, meats, cheeses, eggs, stevia, monk fruit, leafy greens, almost all veggies (except starchy ones).
Foods to avoid: baked goods, sugars, potatoes, rice, pasta, beans (except lima beans and green beans), grains, artificial sweeteners, vegetable oil, corn oil, safflower oil, sunflower seed oil, peanut oil, canola oil.
MFP can help, because it does have a macros graph, and I still like to keep up with my calorie intake.
I try to keep my calories between 1300-1400. And my macros at 5% carbs, 25% proteins, and 70% fats.
I find meals to prepare fairly quick and easy: taco salads, omelets, tuna salad, curries, there are literally 1000s of recipe sites now with low carb entrees for free, I would never pay for a weight loss plan I can do myself for free!
Over 20 years of maintaining a healthy adult weight on eating whole foods, I recently had to start eating keto due to a rare disease I developed where starches and sugars cause extreme pain and bloat.
Although this diet was not my first choice, I am enjoying the energy, and I don't find it restricting.
Good luck.5 -
I am flip flopping between starting Keto vs mediterranean..since today is a holiday I plan on walking up to the library tomorrow and bring back some books and make some good notes. I just watched a good show on Netflix "The Magic Pill" that followed people with autism, diabetes and more and showed the difference with they cut carbs and sugar. I may have to dump most of what's in my pantry but do know that low(er) carbs, higher protein and lots of veggies works for me and makes me feel better! Just back on MFP today and looking for buddies - trying to find more support.8
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Similarly, I started a “light keto/low-carb” to accommodate a condition I’ve had for a while. It helped in the beginning to not be bogged down by counting calories, because you want to give yourself time to ease into it and get used to your changed diet (normalize it to yourself without the math), and, if you live with people who are maintaining their regular diets, figure out if you’re gonna eat around/with them. You don’t have to toss out your whole pantry of no-no carbs and sugars. Use them so they’re not wasted (dishes for friends and family, giving your snacks to people).
An app to track the fats/carbs/protein macros helps (MyFitnessPal, MyPlate, etc).
And there’s a decent keto community on YouTube. You can find nice people, great content, and very non-intimidating recipes. I may not be as dedicatedly keto as these people, but their content and stories certainly are bolstering.
I’ve lost the weight I wanted even if I don’t think I’m in that ketosis state, because this diet model overall can be very healthy (I’m a 23 y/o female with very low physical activity). good luck OP
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lovetiff__ wrote: »I really want to start but I am confused on which foods I should be eating and how I should be eating it. This app doesn’t really help me with a keto diet. If anyone is a new beginner and can help me get on the right path I’d appreciate it
MFP can definitely help with your macros, but you should indeed have a lot more knowledge before you start. For that, join the low carb and/or keto groups here:
https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum
https://community.myfitnesspal.com/en/group/1143-keto
Before you start:- Do know how to avoid "keto flu"
- Read up on "net carbs" and how to get them from MFP
For your macros, here is the link for desktop users (no idea if that works for mobile) https://www.myfitnesspal.com/account/my_goals/daily_nutrition_goals
Change Carbs to 5%, Protein to at least 20%, and fill in the rest with Fat.1 -
There is also a great app called carb manager that helped when i was doing keto. it tells you the net carbs - if thats what your tracking, where mfp doesnt and you have to do the math yourself. It also tracks protien and fats in a nice circle graph to show you how much you have left for the day. I found that more helpful than here after a while. Youtube has alot of great videos. And I know theres some Keto beginners for women groups on facebook. i really want to get back into it myself since ive fallen way off track.1
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I was completely addicted to carbs and couldn’t stomach eggs for breakfast. I discovered a keto bread which is basically an almond flour bread with very low carb. That changed everything. Now I can still have my toast for breakfast. I’ve been doing keto for one week and I’ve lost 6.5 pounds. Which seems insignificant compared to the freedom that I feel from hunger. I’m never hungry and I don’t have that craving for sugar and carbs that I used to. I eat tons of vegetables and delicious high quality meat proteins high-quality cheese & nuts. I even made homemade keto ice cream for an occasional treat. Some people think keto equals eating bacon and cheese for each meal, but it doesn’t have to be. Delicious vegetables and yummy Thai coconut chicken lemongrass soup. Yummmmm. Go for it!0
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L1zardQueen wrote: »kaaitken2012 wrote: »I've been doing Keto for 2 weeks and its hard to start out but im happy to help.
Firstly change your food macro goals, you can find what they should be on a keto calculator website.
secondly plan ahead and meal prep, its an easy way to keep track of what your having and not giving yourself a chance to go off track as everything is prepared.
On Keto you can still eat fruit and vegetable, seed, nuts and many other foods. it doesn't have to be restricting if you plan right. I still eat 5 fruit or veg a day.
Please feel free to add me if you need anymore help.
How do you eat 5 fruits/vegetables a day? What does your typical intake look like?
Hi Sorry only just found this thread again,
Look for low carb options and weigh out an actual portion.
Berries are great, Greens like spinach and kale, courgette, aubergine, broccoli,cauliflower mushrooms are all a great place to start with vegetables on keto.
I found once I actually knew what a portion was I could fit them in.1
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