Keto
Hotelsma
Posts: 404 Member
Hello MFPers, starting Keto with exercise. Join the thread for advice, tips and success.
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Replies
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Just remember that calories are still what matter. You should experience a weight drop in your first week or two that will mostly be related to water weight. After that if your weight doesn't change for another 3 weeks it is likely you are eating too much.
Good luck!9 -
This is my biggest problem when doing keto. I tend to eat less because the foods I eat are very pure then go down in calories. I’ll make sure I keep my fats up.
Cheers0 -
Six weeks on Keto and I lost 23 lbs. I'm not a big meat eater, and usually a 6 oz. steak is going to be half (3 oz) of the cat's dinner. I'm big on cheese, eggs, and nuts.5
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candylilacs wrote: »Six weeks on Keto and I lost 23 lbs. I'm not a big meat eater, and usually a 6 oz. steak is going to be half (3 oz) of the cat's dinner. I'm big on cheese, eggs, and nuts.
That’s pretty good, do you mind if I ask what your starting weight was and did you do any exercise?0 -
Been on Keto about a month now, I am enjoying it and still learning, biggest issue I have is hitting my fat macros. Carb and protein is no problem4
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That’s pretty good, do you mind if I ask what your starting weight was and did you do any exercise?
My husband weighed in 224 and he is 22 lbs. lower now -- 202. He's on from the couch potato to 5K exercise plan. I just walk about 1-2 miles a day.
It's Keto/Atkins plan, 25-40 carbs a day. I really don't believe in hitting fat macros if you don't feel like it. I eat whole milk (fairlife), whole milk cottage cheese and whole milk yogurt. I cook with olive oil or butter. I sprinkle cheese on my vegetables or I saute my vegetables in butter. And I eat nuts macademia, almonds, and cashews.1 -
candylilacs wrote: »That’s pretty good, do you mind if I ask what your starting weight was and did you do any exercise?
My husband weighed in 224 and he is 22 lbs. lower now -- 202. He's on from the couch potato to 5K exercise plan. I just walk about 1-2 miles a day.
It's Keto/Atkins plan, 25-40 carbs a day. I really don't believe in hitting fat macros if you don't feel like it. I eat whole milk (fairlife), whole milk cottage cheese and whole milk yogurt. I cook with olive oil or butter. I sprinkle cheese on my vegetables or I saute my vegetables in butter. And I eat nuts macademia, almonds, and cashews.
Well done to both👏🏾. I’ve been the same with fats. Find it hard to hit. The only ones I eat is ones you mentioned and Eggs. Keep us posted on your progress 👍🏾0 -
Don't be "If I don't hit 60% of fats, I don't know what I would do!" I do 40-58% of fats (shh!) and I'm still losing.1
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candylilacs wrote: »Don't be "If I don't hit 60% of fats, I don't know what I would do!" I do 40-58% of fats (shh!) and I'm still losing.
Keep going I say. Seems to be working nicely. May increase fats if you plateau. Keep us posted0 -
As someone who regularly dabbles with the keto lifestyle, I found olives and avocados are a great way to increase natural fats.
While cooking everything in butter or adding cheese to everything is delicious, I've researched a lot and found it's good to limit the amount of animal fats (dairy, for example) you have. Obviously that's not to say you can't have it, I still have a good amount of these things, but I get my fats in by eating naturally fatty foods like nuts, olives and avocado, and also cooking in a good amount of extra virgin olive oil or coconut oil.
Don't forget to drink plenty of water and keep a good level of salt intake up. I made this mistake at the start of the year, I'm not a massive fan of salt and kept forgetting to add it to my foods, but then I was regularly getting really painful cramps in my legs and stomach. So now I eat at least one pack of salted pork rinds per day (good for protein as well) and drink Knorr Stock Cubes (not sure where you're from or what they would be called elsewhere) when I feel like I need more salt. I have also taken to drinking sole water to get a good hit of salt quickly. I still don't really like salt very much, but I have found ways to incorporate it into my dietary lifestyle without disliking any of my food
Best of luck with your progress, I hope it works out for you
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If you're in it to lose weight, don't worry about hitting your fat macros. Hit your protein macro, keep carbs </= 20 grams /day, and feed off the fat from your rear end. Many plateaus people hit are due to consuming too much fat and believe it or not, too much protein.6
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@sugarismyweakness you’ve just named two of my most hated foods, olives and avocado 🤢 most of my fats comes from nuts, olive oil and cheese. Coconut oil is one I may dabble in.1
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Hey guys! I'm a newbie to the Keto lifestyle. What are some basic tips and advice that you would pass on so this way I can be on the right path.0
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WanderingGypsySoul wrote: »Hey guys! I'm a newbie to the Keto lifestyle. What are some basic tips and advice that you would pass on so this way I can be on the right path.
Hi, and welcome.
Basic tips I would say is maybe start your day with coffee with unsweetened almond milk. It has next to nothing in carbs. If you have a sugar cravings then buy Robinson’s no added sugar squash to give you that sweet craving. That’s all I got atm lol1 -
No carbs, include nuts. Eat more veg and drink plenty of water. No sugar or sweets, these are just basicsWanderingGypsySoul wrote: »Hey guys! I'm a newbie to the Keto lifestyle. What are some basic tips and advice that you would pass on so this way I can be on the right path.
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I am just starting but can't go full keto until I am done full time nursing in about 5-6 months when my daughter passes a year old. The thing that has helped me understand and motivated me more than I ever have been is the book "The Keto Reset Diet" by Mark Sisson (it is available on Audiobook too so you can listen on your commute). It will help you understand and avoid common mistakes or bad ways of doing Keto.2
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manlyhooduk wrote: »
No carbs, include nuts. Eat more veg and drink plenty of water. No sugar or sweets, these are just basicsWanderingGypsySoul wrote: »Hey guys! I'm a newbie to the Keto lifestyle. What are some basic tips and advice that you would pass on so this way I can be on the right path.
Nuts and vegetables have carbs.
I would agree with the advice to eat mostly veg as your source of carbs, and that nuts are another good food with carbs to eat, but I disagree with "no carbs."
Plenty of keto-ers seem to make keto sweets with artificial sweeteners.4 -
manlyhooduk wrote: »
No carbs, include nuts. Eat more veg and drink plenty of water. No sugar or sweets, these are just basicsWanderingGypsySoul wrote: »Hey guys! I'm a newbie to the Keto lifestyle. What are some basic tips and advice that you would pass on so this way I can be on the right path.
Nuts and vegetables have carbs.
I would agree with the advice to eat mostly veg as your source of carbs, and that nuts are another good food with carbs to eat, but I disagree with "no carbs."
Plenty of keto-ers seem to make keto sweets with artificial sweeteners.
Artificial sweeteners I think are based on individuals. I heard many people being kicked out of ketosis by having sweeteners but I’ve drank Diet Coke plenty of times and stayed in keto. It’s all trial and error based on your on physiology.1 -
@Hotelsma The whole artificial sweetener thing is to do with how your body reacts to the sweetener. A lot of your cheap and cheerful sweeteners make your body spike like it would if you had sugar, but depending on how you're doing it, one can of Diet Coke is not going to kick you out of ketosis. 5 across a day might though.
Realistically, if you were to have even a small slice of normal cake while following the keto diet, you probably wouldn't be kicked out of ketosis, but if you had that every day, you might have an issue. Problem is, the sugar reaction sparks a desire to then have more sugar. You have to have some serious willpower to stop it (I do not have this, hence my name on here!)
Some artificial sweeteners will cause that same reaction, so it's easier to say certain sweeteners are best avoided in Keto than to say a little bit might be ok...2 -
@sugarismyweakness spot on, I wouldn’t really venture for more than one can if I needed it. Your right about the small slice of cake but thing is I don’t believe in small slice, what’s that??? Lol, all in or nothing 😀 I understand, sugar is my kryptonite too.2
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@Hotelsma Absolutely, it's the whole cake or nothing for me! Going on my constant weight issue, obviously I don't often opt for the 'nothing' option!
But what you're saying about the sweeteners being based on physiology, I don't necessarily agree. I'd say it's more based on the willpower of the individual to know that anymore than the one can/one slice etc is not ok and to not have any more of the spiking sweeteners/sugars throughout the rest of that day.1 -
@sugarismyweakness ah man all this cake talk right now is killing me. All I can picture is a massive *kitten* carrot cake 😂
What I meant about physiology is based only on just one can. Obviously smashing thru a pack of biscuits ain’t guna help but I’ve seen some people break out of keto over one can and others remain.
By the way have you seen all the dessert recipes that are keto friendly. They look good but I’m bit to sceptical and just reach for the cucumber 😕0 -
@Hotelsma I know what you mean with the desserts, I found an amazing recipe to make a keto-friendly chocolate brownie cheesecake a while ago. Well, obviously we are not talking one slice of cheesecake, this is a whole damn thing of like 12 slices worth. When you're wanting to make dessert for one (other half does NOT follow keto!) a whole cheesecake is a tad excessive... Did it once, super tasty but obv not very good for you to eat that much keto cheesecake to yourself! Also, the ingredients for these desserts really are not that cheap. I looked into keto ice cream and the ingredients cost me a small fortune!
I have found that when I am totally craving, the keto chocolate mug cake is a very handy recipe to know... Suitable for one person, so works a dream for those cravings. But probably not to have every night...
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@sugarismyweakness why did you have to bring up cheeeeesecake 😬 I could kill for one. I would try making these things but I’m lazy as hell and for some reason I’ll feel guilty and I’d just wait to give myself a proper treat after couple of months.1
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manlyhooduk wrote: »
No carbs, include nuts. Eat more veg and drink plenty of water. No sugar or sweets, these are just basicsWanderingGypsySoul wrote: »Hey guys! I'm a newbie to the Keto lifestyle. What are some basic tips and advice that you would pass on so this way I can be on the right path.
Nuts and vegetables have carbs.
I would agree with the advice to eat mostly veg as your source of carbs, and that nuts are another good food with carbs to eat, but I disagree with "no carbs."
Plenty of keto-ers seem to make keto sweets with artificial sweeteners.
Hi you are right , but I was talking about the carbs such as rice, potatoes, bread etc0 -
manlyhooduk wrote: »manlyhooduk wrote: »
No carbs, include nuts. Eat more veg and drink plenty of water. No sugar or sweets, these are just basicsWanderingGypsySoul wrote: »Hey guys! I'm a newbie to the Keto lifestyle. What are some basic tips and advice that you would pass on so this way I can be on the right path.
Nuts and vegetables have carbs.
I would agree with the advice to eat mostly veg as your source of carbs, and that nuts are another good food with carbs to eat, but I disagree with "no carbs."
Plenty of keto-ers seem to make keto sweets with artificial sweeteners.
Hi you are right , but I was talking about the carbs such as rice, potatoes, bread etc
I think it's confusing to call those "carbs," especially as they are often paired with fat and because plenty of other foods have just as many carbs by percentage. I tend to refer to them as starches or starchy sides.
When you say "no carbs" or "avoid all carbs" in a thread about keto, I worry that someone might get the idea that aiming for 0 carbs (as in the macro) is a good idea.4 -
I agree you're making brownies for yourself (one/eighth is 9 carbs). I can't stand that kind of temptation. I'll know when I make my chocolate chip cookies tomorrow night.2
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