qweck3 Member

I don't think it's out of the norm. Running drains those energy stores quickly. I take in a small amount of carbs shortly before the run and right at the end so the body has its insta-fuel. I like to think of it as a race car: Carb are my nitro to get off the line, fat takes over for the long game and immediately I…

@campcasino Looks like you are in a good place to start and showing initial progress. Good that you know not to trust the scale as most folks live and die by that thing and fail as a result. Watch out for the keto flu. Get some Powerade Zero and put a teaspoon of salt in it if you start getting symptoms. Your food log…

Depends on the kind of exercise. When I run I need more fuel after but pretty much anything else I'm good with burning fat for fuel.

@campcasino The easiest way to monitor progress is taking pictures weekly with a very tight piece of clothing. Over the weeks if your macros and calorie intake is working you will see the difference regardless of what the home scale says. If you don't see a change then bring your fat macro down and up your protein.…

Welcome. Macros truly are different for everyone. The first thing to determine is why you are doing keto? If you are doing it for extreme medical reasons to get to a therapeutic level of ketosis you could be looking at 5% carbs / 80% fat / 15% protein. If you are doing it for weight loss then maybe look at starting with…

Hmm lets see: Spent 5 aware of Type 2 years of my life with an A1C between 5.6 and 7.1 taking metformin. 3 months of strict keto to safely get into a fat adapted state and then bouncing between LC and keto macros and my last A1C last came in at a 5.1 with zero pills. When the Nurse at the doctor office starts asking you…

Welcome. The good news is that at 20-25% you can likely keep most of your favorite foods/recipes. Just stick to serving sizes and use moderation and most will fit. A food scale and measuring cups/spoons will help make this easy. For example: If you are accustom to 3 servings of rice take it down to one and add an avocado…

@amring Thanks for the kind words. I'm just a guy studying nutrition science on the side that figured out a few things that actually worked for me after a lot of failures along the way and share what I can to try to help others to avoid all the potholes I fell into. Water weight is tied in to the whole insulin increase as…

If you have been strict keto for 2 months you should be at minimum in the beginning stages of being fat adapted so with all the walking you will be doing your body will likely just burn it off regardless if you are reasonable with the intake. You might not even want a lot of the junk foods after the first meal or two…

I'd suggest joining the Keto and or the LCHF group here on MFP for more help with that way of eating.

Great that you got some baseline numbers. The nice thing is you now know if there are any imbalances on the body and where to put a little extra work into. The biggest thing is you have a real guide now of what is happening in the numbers. If you are building lean mass and dropping fat your BF% will show results which is…

PBFit + Herseys Dark unsweetened powder and a stevia packet with some heavy whipping cream in the microwave will generally fix a chocolate craving for me. Add in ground flax seed if you need bulk for a fiber blast. Can even bake the stuff with almond flour/egg and make a semi-brownie in a pan.

Wrote this initially for an out of town family member to help them out after they asked how I lost the weight I did. Going to drop this here not knowing your whole story but hopefully it can help you and others. This is an easy road using science and available data points but it takes some time and requires an investment:…

I'm all for folks getting healthier but with it getting more mainstream it also means a lot more people that don't know what they are doing let alone they don't do any kind of true research and end up miserable or banging up their health. Now we have garbage companies with their chemical crap slapping the word keto on it…

I do them twice a month (16th and 31st/1st) and they are solid for giving you a clear picture of where your progress is happening. Be sure to wear tight clothing for the scan and fast if possible so you can establish a true baseline number. Early morning scans are usually better. It's also important to try to do them at…

Looks like you could be replacing your fat mass with lean mass which is a great thing but would also mean the scale won't be moving a whole lot. Is your clothing fitting better because that would tell you if you if that is happening if you don't have access to a Fit3D/Dexascan. It's important to remember that the bathroom…

Some good info that helped me with a few things but I get where you all are coming from that each person had a book to sell etc. Guess its how they paid these people to put their name in it.

I'd suggest skinless chicken breast. You can get a 7 pound container at Sams Club for around 1.66 a pound so price wise not bad and is enough to last at least a week+ if you are moderate protein. Grill/Bake the entire pack and have a chicken breast as a snack etc. It is high protein and very low in fat.

I just follow a rule of eat when hungry. If it's 6am and the body says feed me then it gets food. If I'm not hungry it might be an 18 hour fast. Fuel as needed.

I lost most of my body fat with: 10% carb/45% protein/45% fat but I workout a lot and have issues with losing muscle mass without high protein. I'm doing an adjusted macro test right now of 10% carb/30% protein/60% fat with a 16/8 IF and so far so good.

No issues with protein as a T2D at least on my end and I hit 175g-250g a day of protein.

Water weight for the first two weeks or so will be all over the place. Start counting true loss on Day 15 would be your best bet. I'm not a big fan of the scale overall and suggest using a tight piece of clothing and taking pics each week and you will see true progress. Keto for non medical can mostly be used as a guide…

Strength/resistance training and taking an RMR test to determine your exact calorie needs would get you there. I've safely been floating between 227-229 for a while now. I continue to drop the body fat but it's replaced right away with lean mass which is great. RMR got me to my exact safe zone.

One day at a time. You know the benefits of keto/being fat adapted and it draws you back even if you fall off the wagon for a while. Welcome back.

A tablespoon won't kick you out of ketosis but it could trigger other things to make you want more and more. How did you feel after eating it? Did you want more or was that just good enough? At 6 weeks you should be just entering the fat adapted stage so most likely the body wouldn't even want more beyond what you…

I agree to an extent that the mindset of building a "diet" around the goal of a cheat day could be a bad way to go about it and could derail you. This really needs to be a lifestyle change that you can accept versus a reward system. Here is how I approach it: When I'm on my low carb vs keto times I really just calculate my…

It happens. Just have to get back at it as soon as you are ready. One day at a time :smile: The thing about Keto for non-medical purposes is to commit yourself to about 2 strict months. This allows the body to switch its primary fuel source over to fat which allows the body to efficiently use carbs/sugar when they are…

Yoga helped a lot with shifting my mindset the past few months that I just worry about me and my impact to the world and don't concern myself with if people are judging me or not any longer. I was 400 pounds at one point and am almost half that now but the mental scars take a lot longer to heal than the body itself. One…

There is a low carb forum here on MFP if you are interested. Lots of members exchanging ideas, food hacks etc. There is one for Keto as well.

I use to as well until I tried their salad and was like wow this is pretty decent and low in carbs.