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For example, if you would maintain your weight on 1800 calories. You would figure out what your protein needs are based on maintenance calories. So at 20% of 1800 your protein would be 360 calories if protein or 90 grams. Though I think 30% is better which is 540 calories or 135 grams. Then limit your carbs to 5% which is…
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That’s just an example calorie goal. You would apply the same idea using your own calorie limit.
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I really like the Pure Vitamin Club brand Vitamin D3 because it has the Vitamin K and olive oil (since its fat soluble) already in it. They are only 2000mg though but as a maintenance I think it’s good. Price isn’t bad either. If anyone know of another that bundles the K I’d be interested in comparing.
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Isopure zero carb makes some that can be meal replacement. Real food will definitely be a better choice but if you will be low on protein due to not eating enough real food, this is the only one I am aware of that doesn’t look too bad. My daughter is using this one because she is malnourished from a chronic medical…
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I really wouldn’t recommend it. It’s not real food and isn’t helping you develop a long term new way to eat to maintain whatever you might achieve. Plus most of that stuff isn’t really keto as it contains ingredients that are actually quite carby but through sneaky labeling you wouldn’t know it.
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Many people go to heavy on the fat and this can cause diarrhea. Could that be the issue?
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I’ve never bought any keto products. I honestly think that stuff is mostly gimmick. At least from a weight loss perspective anyway. I think using the exogenous ketones for sport is a valid application.
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That’s fine. Fat is not a goal. It’s ok to eat more protein.
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If carbs are low enough you are keto. Moderate fat is fine. Even the experts say so.
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No need to keep fat super high. That’s probably why your stomach is upset. Don’t limit protein either. Eat meats and non starchy veggies and cook with normal amounts of healthy fats. That’s keto.
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Gives me terrible gas. I can’t eat it. My daughter said she gets some digestive response to it but it’s tolerable. She likes it.
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I’ve been making these egg/cheese waffles lately. 2 eggs and 1 cup shredded cheese blended and cooked as waffles. Makes great sandwich buns or add seasonings to eat as they are.
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Try these egg/cheese waffles. 2 eggs, 1cup shredded cheese of your choice, blend. Pour into waffle maker. Makes 4 mini waffles. I use them for buns for sandwiches.
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Quite likely you’re low in sodium. This is the primary reason people say they feel weak on keto.
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Are you overweight? Then you have calories. If not overweight, I would need to know more about what you’re eating specifically
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HDL is low. Eat more animal fat. Truths are ok but I’ve seen it much lower on keto. Are you strict? Cheats will raise trigs
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New study from Ben Bikman
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I honestly feel like almost every keto product out there is a total waste of money. Products don’t put you in Ketosis. Carb restriction does. Taking in and peeing out exogenous ketones doesn’t do anything to your metabolism no matter how convincing the sales pitch is. Supplement sodium and consider adding magnesium and if…
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Also, I agree the Slim Fast and most other keto products aren’t really keto in that they use tricky ingredients like the maltodextrin
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Looks like a good start. I would avoid parkay though. Unless I’m wrong, it’s not butter. It’s margarine. If your goal is fat loss, you may want a little more protein and a little less fat.
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Eat leaner meat.
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Your current numbers are fine. You don’t need to eat all that fat. It can actually prevent fat loss if that’s your goal. Keto is achieved by restricting carbs. Not by eating fat.
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I was asking the OP of that was maybe why they are feeling sick...
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Are you eating fat bombs and drinking butter coffee and stuff like that. Probably overload if you are. Plus, if you’re trying to lose weight you’re better off not loading up too high on fat. That’s a common mistake.
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My favorite is a simple grilled steak. Number 2 might be this sausage crust pizza
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Lots of people like to devalue bloggers opinions as nothing more than that but this particular article the OP shared, which I had shared in the previously mentioned thread, is written by a leader in the low carb world who has been a nutritionist for many years and even teaches an accredited Keto Coaching program and if you…
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Are you supplementing enough sodium. Low sodium will affect many many things including mood.
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I think you’re talking about Ben Bickman. His talk Insulin vs Glucagon is a must watch.
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Might be a good idea to get a blood pressure machine to do regular checking at home. Keep a journal of it and let your doctor use that data to help so that the white coat syndrome will play a smaller role in his decision making. Otherwise, very low carb diet helps to lower insulin which is responsible for high blood…