Keto Newbie

flowerhouse
flowerhouse Posts: 140 Member
in Food and Nutrition
Hi
Week 2 of keto for me & I am hoping for some advice & tips please

I managed to maintain calorie intake + recommended macros last week and I lost 6.5lb,
I felt awful for first four days but better yesterday, I am just struggling with the lack of variety in my diet because a lot of the keto recipes I have come across have got an awful lot of hidden carbs - any advice would be very welcome
Thanks

Replies

  • shirazumdraws
    shirazumdraws Posts: 63 Member
    https://www.youtube.com/channel/UCzRYivTpUQ0r2qPPjfLoQiA

    https://www.youtube.com/user/HeadbangersKitchen

    simple recipe channels I found.
  • Diatonic12
    Diatonic12 Posts: 32,344 Member
    https://blog.myfitnesspal.com/what-2000-calories-looks-like-in-a-day-keto-edition/


    https://blog.myfitnesspal.com/ask-dietitian-opinion-ketogenic-diet/
  • Diatonic12
    Diatonic12 Posts: 32,344 Member
    https://community.myfitnesspal.com/en/group/1143-keto

    There's a large group of keto members^^^ and @psuLemon can give you some good advice.
  • flowerhouse
    flowerhouse Posts: 140 Member
    shirazumdraws wrote: »
    https://www.youtube.com/channel/UCzRYivTpUQ0r2qPPjfLoQiA

    https://www.youtube.com/user/HeadbangersKitchen

    simple recipe channels I found.

    Thank you 👍🏻
  • flowerhouse
    flowerhouse Posts: 140 Member
    Diatonic12 wrote: »
    https://community.myfitnesspal.com/en/group/1143-keto

    There's a large group of keto members^^^ and @psuLemon can give you some good advice.

    Thank you👍🏻
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    Have you looked up new recipes? How low are you keeping carbs? Also, if you feel terrible, you need more salt.
  • flowerhouse
    flowerhouse Posts: 140 Member
    psuLemon wrote: »
    Have you looked up new recipes? How low are you keeping carbs? Also, if you feel terrible, you need more salt.

    Hi thanks
    Mfp suggested 15g of carbs which is 5% of calories. Last week I maintained that - daily split was 4-7%
    I am 5ft 3 & currently weigh 165lbs - I am aiming to loose another 30lbs. I have secondary Lymphodema in my right leg and it was recommended by the Lymphodema specialist at hospital that I try Keto as this is good for my leg. I’ve been on mfp on & off since 2014- have lost the weight before & did strength training. Over past 2 years not so good. I tried keto a couple of times but never got beyond a few days , think lack of knowledge didn’t help
    I have looked online & have some but I was surprised at how many carbs are in some and struggling to maintain the 15g carb intake
    Any advice would be very welcome thanks
  • emmabrookes1
    emmabrookes1 Posts: 67 Member
    I would ask your doc to refer you to a dietician. It's not really adequate to send you off saying 'go keto' without further advice, IMO.
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    flowerhouse wrote: »
    psuLemon wrote: »
    Have you looked up new recipes? How low are you keeping carbs? Also, if you feel terrible, you need more salt.

    Hi thanks
    Mfp suggested 15g of carbs which is 5% of calories. Last week I maintained that - daily split was 4-7%
    I am 5ft 3 & currently weigh 165lbs - I am aiming to loose another 30lbs. I have secondary Lymphodema in my right leg and it was recommended by the Lymphodema specialist at hospital that I try Keto as this is good for my leg. I’ve been on mfp on & off since 2014- have lost the weight before & did strength training. Over past 2 years not so good. I tried keto a couple of times but never got beyond a few days , think lack of knowledge didn’t help
    I have looked online & have some but I was surprised at how many carbs are in some and struggling to maintain the 15g carb intake
    Any advice would be very welcome thanks

    That is super low even for Keto. That is part of the reason you lack variety. You can do net carb (carbs less fiber. Aiming for 20-30g net carb is a good place to start, higher if you are active. This way you can incorporate low GI berries and more veggies.
  • flowerhouse
    flowerhouse Posts: 140 Member
    edited June 2020
    psuLemon wrote: »
    Have you looked up new recipes? How low are you keeping carbs? Also, if you feel
    That is super low even for Keto. That is part of the reason you lack variety. You can do net carb (carbs less fiber. Aiming for 20-30g net carb is a good place to start, higher if you are active. This way you can incorporate low GI berries and more veggies.

    Hi thanks - I just followed what mfp said, I have always been x3 at gym + running & looking forward to getting back into it - good tip about the carbs/fibre as no way can I exercise on this
    👍🏻👍🏻
  • flowerhouse
    flowerhouse Posts: 140 Member
    edited June 2020
    flowerhouse wrote: »
    psuLemon wrote: »
    Have you looked up new recipes? How low are you keeping carbs? Also, if you feel
    That is super low even for Keto. That is part of the reason you lack variety. You can do net carb (carbs less fiber. Aiming for 20-30g net carb is a good place to start

    Hi thanks - I just followed what mfp said, I have always been x3 at gym + running & looking forward to getting back into it - good tip about the carbs/fibre as no way can I exercise on this
    I have increased my carbs a little & today is a much better day - thank you
    👍🏻👍🏻

  • flowerhouse
    flowerhouse Posts: 140 Member
    psuLemon wrote: »
    Have you looked up new recipes? How low are you keeping carbs? Also, if you feel terrible, you need more salt.

    Hi psuLemon & all Ketofolks
    Thanks for advice, I am eating slightly more carbs & feeling better. Really keen to get back exercising, quick question on nutrition

    I always run or workout early morning as always struggle to exercise ‘on empty’
    And my go to pre workout fuel was a banana, large glass of water & expresso, or rice cake with peanut butter

    I am looking for recommendations/advice on
    Keto preworkout fuel that don’t involve cooking thanks 😬
  • Kodekai1988
    Kodekai1988 Posts: 49 Member
    Sounds like you had Keto Flu. Drink fluids, keep your salt intake up. Make sure you’re eating potassium-rich foods and take a magnesium supplement if needed.

    15g isn’t necessary - most people will be in Ketosis under 50 (you can play with this number - see how you feel). I stick to 20 but if I have to go above that (eating out for example) to around 50g I don’t sweat it.

    How far are you running? If you need fuel, on Keto, I would recommend no-sugar-added peanut butter or another nut butter - that has worked for me on longer runs. But I tend to do shorter runs (anything up to 15k) on empty and just make sure I eat within 30 minutes of the run. There is more research to suggest that Keto can support endurance fitness. Like you I drink coffee before running! With cream actually so that might be an idea to get some calories in.
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    In terms of being "keto friendly" a coffee with coconut oil is a great choice. No carbs and coconut oil contains MCTs which metabolize in the liver and provide energy similar to carbs. Other fats do not have the same impact.
  • dhampir_princess
    dhampir_princess Posts: 71 Member
    I'd highly recommend checking out Reddit. Look at /keto for general help and /ketorecipes for recipe ideas.
  • pancakerunner
    pancakerunner Posts: 6,137 Member
    dhampir_princess wrote: »
    I'd highly recommend checking out Reddit. Look at /keto for general help and /ketorecipes for recipe ideas.

    Agreed.
  • flowerhouse
    flowerhouse Posts: 140 Member
    Kodekai1988 wrote: »
    Sounds like you had Keto Flu. Drink fluids, keep your salt intake up. Make sure you’re eating potassium-rich foods and take a magnesium supplement if needed.

    15g isn’t necessary - most people will be in Ketosis under 50 (you can play with this number - see how you feel). I stick to 20 but if I have to go above that (eating out for example) to around 50g I don’t sweat it.

    How far are you running? If you need fuel, on Keto, I would recommend no-sugar-added peanut butter or another nut butter - that has worked for me on longer runs. But I tend to do shorter runs (anything up to 15k) on empty and just make sure I eat within 30 minutes of the run. There is more research to suggest that Keto can support endurance fitness. Like you I drink coffee before running! With cream actually so that might be an idea to get some calories in.

    Thanks, lots of good advice, Average run is 7-10k these days, I think probs still fueling before is habit - good tip about cream
  • flowerhouse
    flowerhouse Posts: 140 Member
    psuLemon wrote: »
    In terms of being "keto friendly" a coffee with coconut oil is a great choice. No carbs and coconut oil contains MCTs which metabolize in the liver and provide energy similar to carbs. Other fats do not have the same impact.

    Thanks I will give this a go
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    I will also note, the best fuel pre-workout, will be glucose. It metabolizes super quick and can replenish glycogen. This is what is utilized during TKD diets. You preload with 30g of glucose (powder or things like gummy bears). And then post workout, you can have a meal, preferably with protein.


    But this is more of an advanced technique. This is what I plan on running once the gym opens and I run PHAT (5 day heavy lifting program).

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