Keto Keto Keto!!
zoe_en
Posts: 5 Member
Been on Keto for a about a month and a half, really trying to lose 20 lbs in a couple of months and would love the knowledge of other Keto peeps! Please, I would love to know routines, if you exercise and just start a conversation!! Thank you all!
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Replies
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Why are you eating Keto? Do you think it will automatically lead to weightloss? Are you weighing all your food on a scale?16
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zoe, no sugar, no bread or pasta just get your carbs from veggies and eat right with moderate exercise youll be fine.7
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Loving keto! Stay away from sugar, meet your protein goals and use your fats aa leverage! Eat lots of green leafy veggies and try and stay under 20 net grams of carbs a day!9
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I am doing keto and I enjoy it, my weakness (or so I thought) was sugar and bread, I had a break over the holidays and I back on it with no cravings, I actually enjoy this diet.5
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Lots of sodium, like 3500 to 5000mg a day. And adequate protein, 1.5 - 2.2g/kg of weight.3
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You should check out the Low Carber Daily Forum group - lots of ketoers there: https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group4
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Try these groups for keto experience and help (the main forums tend not to be keto supportive and view it mainly as a fad):
http://community.myfitnesspal.com/en/group/1143-keto
http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group8 -
Apple Cidar Vinegar is a great addition to keto! I hate the taste of it so I take it in pill form. It may not have all the same benefits of the liquid but any help is good help! I am 12 weeks in and lost 35lbs!20
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Been on Keto for a about a month and a half, really trying to lose 20 lbs in a couple of months and would love the knowledge of other Keto peeps! Please, I would love to know routines, if you exercise and just start a conversation!! Thank you all!
@zoe_en back in 2014 I cold turkey stopped consuming foods containing added sugars or any of any grain because the doctors wanted me to start Enbrel injections to help manage my Ankylosis Spondylitis pain. Being 63 and in poor health I didn't want to deal with that Cancer risk. Thankfully my new Way Of Eating managed my pain level as long as my carb level did not go over 50 grams daily so I never started on Enbrel. While weight loss was not my objective my morbid obesity did melt away..
Keep in mind Keto is not magic and maybe a hard way to loose weight. In hindsight my carb cravings sources came from the make up of my gut microbiome. Apparently the carb craving microbes dropped out of controling my cravings after about 30 days on my new WOE. I thought I was going to die the first two weeks as some of my guy microbiome died off.
Most can not give up a high carb die!5 -
Apple Cidar Vinegar is a great addition to keto! I hate the taste of it so I take it in pill form. It may not have all the same benefits of the liquid but any help is good help! I am 12 weeks in and lost 35lbs!
I used to work for a company that sold ACV pills. Complete waste of money when it comes to weight loss. As is the liquid.18 -
Zoe posted this in 2018 and hasn't been back since 😄9
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That cycle is real for all weight loss paths. Its not just limited to fad diets.10 -
It appears the OP, was struggling with Keto, just like people struggle with EVERY diet plan, and ended up probably quitting the diet, and the site.
Many people yo-yo like this.. it works for a while, then they don't want to eat what's for dinner, and t off plan, gain, and go up and down. That's why after 1.5 months, she still hadn't lost 20 lbs.
Of course, she wouldn't be ON Keto, if any of the OTHER diets, we all tried first, had worked ANY better. Few people decide that eating junk food is bad, so they will start a diet, but not just any diet.. a carb restrictive one, and not just low carb, but one of the most restrictive of THOSE ways of eating low carb..
This is usually someone's option, after exhausting all the diets which sounds so much more reasonable, but didn't even help them maintain.. they GAINED on those diets.. so far maintenance had been her best option.. whether on Keto, or some other.. if she had been on any plan where she lost consistently, she would have been on THAT plan, not Keto.
Nothing works for everyone, because we all are able to stick to different plans, and the one we do, which helps us lose weight, and be healthy, over long periods of time, is the plan that works for US.
Unfortunately, when someone puts themselves out there, and discusses their plan, and then fails, they are forced to slink away in failure, and not simply move on and try some other plan, because many people who think another plan is better, revel in their failure, and throw it in their face. So she simply never came back.2 -
https://scitechdaily.com/scientists-claim-overeating-is-not-the-primary-cause-of-obesity-point-to-more-effective-weight-loss-strategies/
In 2014 I didn't set out to do Keto because I didn't know about the Keto WOE.
I just understood I didn't what to depend on Enbrel injections for the rest of my life at the age of 63 for pain management.
My intuition each morning on waking would remind me to manage my Ankylosing Spondylitis pain to just stop eating or drinking foods containing added sugars and/or any form of any grain.
I had an appointment to return and start the Enbrel injections in 90 days. For 60 days I tried and failed and was in a panic. My life had taught me to trust my gut feelings.
So cold turkey I acted on my intuition for the next 30 but thought it was going to kill me. At the time I didn't know that the gut microbiome would be remodeling and how toxic that could be.
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Hi! I'm not new to Keto, but I've been on it 15 days now and am 15lbs down. I am kind of stuck at a plateau right now. I follow a very strict keto and I feel like I'm stuck. How do I get out of this plateau? Any advice would be appreciate
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KickinATakinNames wrote: »Hi! I'm not new to Keto, but I've been on it 15 days now and am 15lbs down. I am kind of stuck at a plateau right now. I follow a very strict keto and I feel like I'm stuck. How do I get out of this plateau? Any advice would be appreciate
After a mere 15 days and 15 lbs down, you are nowhere near a plateau. Weight loss is not linear, there will be days, or even weeks, where you will not lose weight or even seemingly gain weight, simply because of normal fluctuations in your water weight and food waste in your system. A plateau is commonly defined as no movement in your weight for 6 weeks at least. So be more patient and look at the long term weight trend (1 or 2 months/menstrual cycles).9 -
KickinATakinNames wrote: »Hi! I'm not new to Keto, but I've been on it 15 days now and am 15lbs down. I am kind of stuck at a plateau right now. I follow a very strict keto and I feel like I'm stuck. How do I get out of this plateau? Any advice would be appreciate
Most of the 15 pounds you lost is water weight. You're apparently done with that phase. Fat loss is a much slower process that is based on calorie deficit. A 3,500 calorie deficit to lose 1 pound. For most people 1-2 pounds per week is good progress.6 -
KickinATakinNames wrote: »Hi! I'm not new to Keto, but I've been on it 15 days now and am 15lbs down. I am kind of stuck at a plateau right now. I follow a very strict keto and I feel like I'm stuck. How do I get out of this plateau? Any advice would be appreciate
Hey. I don’t do keto.
That said? There’s a good keto group here, do a search for it and I’m sure it will turn up.
@Lietchi is right. A stall of a couple weeks - definitely frustrating - but not a plateau.
Plateau is five weeks at least.
Weight loss is not linear. And female bodies are especially not linear when it comes to weight loss.
Why have you chosen keto?
Really, any method that restricts calories will lead to weight loss. Myself? I am eating whatever I want. I’m just choosing to eat reasonable portions.
Almost 70 pounds down since February.
Proof that keto isn’t the only way to go.
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ClockWorKitten wrote: »I am doing keto and I enjoy it, my weakness (or so I thought) was sugar and bread, I had a break over the holidays and I back on it with no cravings, I actually enjoy this diet.
Yep, me too. It doesn't take long to break my sugar addiction, but when I do I notice a HUGE difference. I started keto (again) a little over a week ago. By day 3 I was feeling fantastic, and not even really caring about food.
(I say keto again as I've done keto off and on for years, while lifting also. It was key in losing 70 lbs that I've kept off for six years.)
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I just started keto 2 days ago. So far so good. I’m hoping someone here has good recipes. I am hoping to lose 20 lbs before June.0
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L O L there is no benefit to keto. It all comes down to weekly calorie consumption. People that have success with keto are experiencing a bit more satiating way of eating with more fat but when you look at the actual calories consumed there is no benefit. Plus can you live forever with keto? Usually no and the only diet program that will work is one that you can stick with for pretty much life7
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Nothing wrong with keto--and this comes from someone who does not eat that way. That said i do agree with Tom that learning to eat as you intend to continue is an important aspect in my opinion.
Back in the dark ages before keto there was this famous not keto but keto called Atkins
A lot of people lost weight on Atkins (as they do on keto) however all the ones I personally knew who did (and I knew a LOT) did regain it immediately. BUT. There IS a BUT.
A common issue was that every single one of these people who lost weight on keto not keto but Atkins was totally discouraged by the weight gains "cheat days or meals" would bring about. And once they switched out of ketosis it became an "i'll get back on this tomorrow" thing. With tomorrow coming tomorrow and then again tomorrow, and eventually only coming after full regain with friends.
This led me to two things. One: pick options and methods that have a low barriers to RE-ENTRY once stopped for whichever reason. The easier it is to re-start the more likely that's to happen. Easy re-entry for "primary exercise" (hence walking). Easy re-entry to controlling calories. So in my case no named diets.
And TWO: to try and inform and remind people that the initial large loss when starting keto is BORROWED. It is not a real loss. It is glycogen depletion and associated water. And that loss WILL come back every time you replenish your glycogen after you've consumed carbs. It is NOT FAT. It is water weight manipulation and does not affect the success of your weight loss. So the 5 lbs you lose by day 3 and the 5lbs you regain when you eat birthday cake are a net zero that will balance in and out every time you deplete and replenish glycogen. it can and SHOULD be ignored and should not shape your feelings of success or failure.
Having said all that. I've noticed that when I'm losing weight I tend to drop carbs by about 10%. But this comes "naturally" from trying to make more satiating choices instead of consuming "frivolous" high calorie tasty goodies. Of course a drop from the 55% range to the 45% range does not make keto (or Atkins, or anything else)! But this is me!2 -
Yeah, the 45% range for carbs was in the pre obesity era, actually around 42% I believe and I don't think we'll ever see those numbers recommended unless people take it upon themselves. It's almost a given that anytime a thread comes up about "precious" that the Tifosi show up, funny really. Cheers1
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Macros are better reported in grams rather than percentages.1
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neanderthin wrote: »a given that anytime a thread comes up about "precious" that the Tifosi show up, funny really
@neanderthin There is MFP. There is the real world. And then people in general.
For an app I don't even use anymore since I log in a different app, MFP and the MFP forums provided some real education for me back in 2014 and 2015. I am fairly sure that I would still be (or by now I would have been back to being) obese had it not been for the forums and had I relied on well meaning doctors and professionals, general (lack of) personal knowledge and awareness, and my then understanding of food and dieting which did include all of the buzzwords and "reasons" for things.
It is incredibly common for people who are obese or pre-diabetic or tipping into type 2 to be handed a reduced carb sample menu, or told to lose some weight by trying keto--it most certainly was the case for me. Keto success is everywhere and keto and IF seem to be the current versions of best things to replace sliced bread!
As you know, when people successfully implement keto long term (which is not always a given level of success, of course) then, even if they don't lose weight, they may see some improvements to their A1C because of the reduction in spikes associated with large boluses of carb intakes.
HOWEVER, that improvement is, in my opinion of course, NOTHING compared to the potential improvement that could be achieved for them if they actual lose a significant amount of weight and increase their daily movement. Notice I don't even say exercise. Though exercise levels of movement could help, they are not a pre-condition for success, especially for people who are starting from a position of being quite out of shape.
I saw a lot of people trying Atkins. As with many diets success was great in the beginning but short lived. I am not disputing that the success of ANY diet intervention has the potential to be short lived. But there was a common thread with all the people who were engaged in Atkins and the elimination of carbs:
They would "stray" by accident or deliberately, gain a significant amount of weight which induced severe disappointment and the feeling that the ONLY way they can control their weight is by never straying. And then started promising to themselves that they would get back on the wagon tomorrow--just a day off today. A few times they would manage to do so after a few days, after a week, after a couple of weeks... past that (or after the fourth or fifth or sixth time this happened) the whole thing would be quietly shelved.
And Atkins is less restrictive than permanent keto... just saying.
There is a lot to un-pack for people who need to lose significant amounts of weight. It is not even always only food related. And the time used losing weight does give people the opportunity to reflect on what works or doesn't work for them--if they take that opportunity.
My public service announcement is:
-- don't confuse the weight change associated with glycogen manipulation with a real fat change. it is a distracting and confusing and, frankly undesirable, side effect, not a victory or defeat in one's battle of the bulge. You would be better off if you didn't have to deal with it. But it is part of keto and (very) low carb.
-- don't confuse the method with the reason. You lose stored fat when you take in less Calories than you expend. Every day and every week you consume less calories than you expend the difference comes out of stored resources. HOW you manage to create that deficit doesn't matter in the end. It could be a named diet, it could be an un-named diet, frankly it could also be an unhealthy method that would still work till the side effects catch up, or even better it could be a relatively health promoting method.
Might some methods be marginally more optimal in some circumstances? SURE, why not! BUT, marginal optimizations with benefits that are small enough that studies cannot come up with clear cut answers that the benefits even exist are NOTHING.
They are NOTHING compared to YOU, the individual, finding a SUSTAINABLE way to reliably control your caloric balance.
-- Long term compliance. Weight control (which includes both loss and maintenance) is NOT a short term game. This whole "I'm going to lose weight fast to then blah blah"... I would give a real good think about that "then".
There is no time limit and even five and six and seven years down the road you are still going to have to be mindful. OMG SOOOO MUCH WORK. --NO-- not so much work as you incrementally build to a new daily reality and default. But it does mean that you should be looking for ways to MAKE IT EASY / EASIER FOR YOU TO BE MINDFUL because otherwise you won't get to that point!
So don't make your life too difficult by overdoing (or under-doing; but, it is probably more common to "overdo" going in with guns ablaze) while keeping both eyes to the prize of successful weight control.
Adapt, seek long term compliance, and be willing to adapt again!
Sorry for the fever pitch! 8 -
Long term compliance is just that, not immediate, and like most solution in life when no immediate benefit is realized, why change at all. Hopefully people can make better choices in the future and hopefully slow or even reverse the trend for declining health that is so very much tied to our food choices. imo. Cheers0
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PAV8888, I agree with you to a limited extent. The goals are meant to be difficult in Keto. That’s what needs to be done. Yes, you may hit your goal weight quickly, emphasis on quickly, but after that, work on finding out your ‘balance’. Some people go overboard and stay at the beginning, under 20g carbs. Keto induction is meant to be short term. My doc, and dietician have both told me that it’s difficult, because you need to stay under 20g for the rest of your life, which is not true.
I am doing keto, not only for weight loss, but to reacquaint myself with some way to understand myself. And also to understand my relationship to food. A LFHC diet cannot for me. I lost 100 pounds on that type of diet. It took a year. However, I did not learn my relationship with food, I lost the weight, and had all the excitement that got me there, but I gained it back, without understanding the relationship between myself and food. All I did was focus on weight loss.
I plan on writing in a journal each night, talking to myself about my ‘relationship’ with food. It’ll be difficult after induction, but I will never go on a LFHC diet again. I chewed out my ex wife for 4 months straight, because of the kcal restriction, in which I dropped from 2400 kcal per day to 1550 kcal a day. All I could think about was food. Never again will I starve myself.
I will start on Saturday, after a day full of cooking.
Let me know what you both think!1 -
Lightbeamer wrote: »PAV8888, I agree with you to a limited extent. The goals are meant to be difficult in Keto. That’s what needs to be done. Yes, you may hit your goal weight quickly, emphasis on quickly, but after that, work on finding out your ‘balance’. Some people go overboard and stay at the beginning, under 20g carbs. Keto induction is meant to be short term. My doc, and dietician have both told me that it’s difficult, because you need to stay under 20g for the rest of your life, which is not true.
I am doing keto, not only for weight loss, but to reacquaint myself with some way to understand myself. And also to understand my relationship to food. A LFHC diet cannot for me. I lost 100 pounds on that type of diet. It took a year. However, I did not learn my relationship with food, I lost the weight, and had all the excitement that got me there, but I gained it back, without understanding the relationship between myself and food. All I did was focus on weight loss.
I plan on writing in a journal each night, talking to myself about my ‘relationship’ with food. It’ll be difficult after induction, but I will never go on a LFHC diet again. I chewed out my ex wife for 4 months straight, because of the kcal restriction, in which I dropped from 2400 kcal per day to 1550 kcal a day. All I could think about was food. Never again will I starve myself.
I will start on Saturday, after a day full of cooking.
Let me know what you both think!
Sorry, I have a quick question, just trying to understand. Aren’t your calories the same on LFHC and LCHF? I thought you still had to watch your calories on keto? Also, if you’re getting the recommended protein and fat, wouldn’t that keep you from feeling starving? Maybe I don’t understand correctly?2
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