qweck3 Member

@suzskis I look at it this way: Keto is the plan The plan made me eat less carbs which fixed my blood sugars My fixed blood sugars allowed me to live again and go after exercise This then made my exercise capacity go up while my calorie intake went down from feeling full 2 months in the body changed to fat for primary fuel…

The way to tell 100% is to take an RMR test that includes your energy burn %. Everyone is different and you could easily be there already based on how much you have lost in inches. This gives a pretty good breakdown of the signs: https://www.ketovale.com/signs-you-are-fat-adapted/

Great job and an excellent way of monitoring your true progress!

That is a great point made by @AnointedBlue The ultimate goal is really to get the body into the fat adapted stage. Once that happens all the great stuff starts happening. It's the first few weeks of the strict keto that gets you to round 2. Websites do a poor job of explaining this. Everyone is different but the last…

Welcome. This way of eating does great things for the body overall. A few points: Websites are too cookie cutter with their one size fits all approach and I found them to not help me outside of a few recipes here and there. I think you are right where you need to be as the folks on this keto board are great. I'd suggest…

Welcome. The people here are awesome and always ready to help.

It's good to do some adjustment after a while but it would be good policy to ignore the first 10 pounds in the calculations. Likely it's water weight etc.

I'd suggest staying on the track you are on for at least another 3 weeks as those numbers look good. If you have been doing strict keto the last 5 weeks you are right outside the average break through point of becoming fat adapted which is where all the good stuff starts to happen. Getting to fat adapted will allow the…

@ccrdragon really hit the foods I tend to target. I also look for sales on lean ground chicken. The key thing is to get the lean version. Lean turkey is pretty good ratio wise as well. Sams club has a very fair price on these that I buy in bulk. @zanyterp More and more crossfit gyms are buying these fit3d machines or the…

Low carb on a budget is easy if you are ok buying in bulk, grabbing sales and being a repetitive eater. This is a typical month for me. I budget around $375.00 but mine will likely be higher as I spend a lot on protein due to lots of lifting and need almost 225 grams a day. Month is almost done and I've only spent $302.00…

During the first 2 months of keto in trying to get to the fat adapted stage I'd suggest being strict with the diet if being fat adapted is your goal. Once that happens if there are a few times a year that you enjoy special foods on holidays go for it in moderation. I think you will see that long term that stuff will be in…

I would not reduce protein. It is way too important and the scale is really not helping you on the journey. For instance: Scale thinks I'm starting to stall yet clothes I couldn't fit into to start the month are fitting.... Reduce the fat and carbs while hitting protein and mix in some cardio and strength workouts and it…

Easy test that doesn't require many subjects. Find a diabetic and have them eat these two meals over two days. On day 1 eat 200 grams of protein in 1 meal. On day 2 eat 200 grams carbs of potato in 1 meal. My money is on the potato meal showing the much much higher sugar reading. :smile:

The protein to glucose thing is overblown imo. I eat between 150-225 grams of protein a day and as a type 2 diabetic my A1C is 5.1 If anything eating more protein dropped my overall numbers.

The easiest way to figure out where you are at is to take an RMR test if you have access to one. It will show your calories burned at rest but most important your fat/sugar burn percents. When I started I was a heavy sugar burner. On a retest a few months later I was at 77% fat burn. This entire time I averaged about a 0.8…

Almost sounds like lingering effects of the Keto flu. I found that drinking a liter of Powerade Zero daily helped a lot to get the sodium and electrolytes. Your settings look pretty good. Be sure you are hitting or exceeding protein daily and staying under carbs and fat. The first few weeks are the hardest. It took me to…

Most likely it will be bye bye ketosis for a while if you don't plan this right. You aren't far enough in to be fat adapted. One thing you could trying would be to eat these right before and right after an intense type workout without any other carbs being in the body. Let the body use the carbs right away for fuel.

You are better off trying on the same tight clothing each week. That will show your progress. If you add a pound of lean mass and lose a pound of fat the scale can only show you that it is at zero movement. My stance on home scales:

Add more protein and take in less fat while limiting carbs. I'd also suggest walking your scale to the garbage can and dumping it in there as it will do more harm than good. The better way is to try on a tight set of clothing each week and you will see your true progress. The scale can't tell you if you are replacing fat…

The easiest way for high protein/low fat and carb are either Chicken Breast, Tuna or a protein powder.

I'm glad some like reading the updates. My goal of this is to hopefully encourage people beyond those garbage home scales. I'd rather push someone towards trying on the same tight clothes each week to see real progress than judging their success/failures by some random number on a machine that could not even be level and…

Only the first few weeks were like that for me. Around a month in everything settled down and my cravings etc went away. At this point (over 3 months in) I generally have to force myself to eat at dinner because I'm just not hungry so I can get in the ballpark of my calorie needs daily or I will lose my lean mass fast. I…

The Crossfit Gym I go to post that up each year as a public service announcement lol. I think 1 day is ok. I'd be more worried about getting sick from eating carbs the body isn't accustom to taking in any more.

A1C went from 5.7 to 5.1 in 3 months. Off pills completely after 6 years of taking them. This is the best A1C I've had. Pretty much all other blood work markers went normal. Energy/Stamina went up significantly both for day to day needs and exercising. Lost weight but more importantly I replaced A LOT of fat mass with lean…

I have an "advanced" (LOL) home one that gives a few points of data but outside of overall weight it isn't perfectly accurate when compared to the full scan I get monthly at Dexafit. Body fat % is the next closest point within 1-2 percentage points in either direction which alone may not seem like much but it really is.…

Usually limited to an hour to edit then it locks from what I've seen.

There are so many reasons that could cause this but I suspect it could be as simple as too much fat intake or you are building lean mass which is a good thing. Then again two bottles of water alone could raise the scale 2-3 pounds. My suggestion is to walk the scale to the garbage can and drop it in. Put on the same tight…

To me it's not what a person looks like if they are awesome at their industry. I've had a 110 pound girl give me killer workouts due to her knowledge and study of kinesiology. I've also had garbage workouts from muscled up fools that believe what works for them will universally work for everyone. Even yesterday this…

@AllanMisner Your response hits the point exactly. Everyone is so different and the tolerances change over time.

Or you could just go take an RMR test and figure out your carb tolerance to stay fat adapted and spend the time focusing on hitting protein targets to lose fat and build lean mass :neutral: