qweck3 Member

I'd stay away from grapefruit if I was in the initial keto stage. Once you get fat adapted add it back in with moderate amounts.

Everyone is very different in the way their body reacts and honestly the first week or two is not really fat loss but rather a bunch of water weight leaving your body. Week 3 forward is what matters. It takes many people 7-9 weeks to become fat adapted on keto. Took me 7 weeks and then it really became CICO for me. Please…

Blackberries/Raspberries are super low in net carbs. Coconut isn't bad either.

A small serving of berries will fit with a moderate keto diet especially if you are doing intense exercise as part of your routine.

The only way I know of is taking an RMR test at a DexaFit type facility every few months. That test will give you a reading of your current calories burned at rest and also tell you an average of your body usage for energy needs of fat vs sugars. Anything over 60% is constant ketosis from what the rep and chart showed. My…

This looks really interesting. Thanks for sharing.

I do the high protein focused keto because of heavy lifting. Happy to add anyone especially folks with open food logs. I also use a lot of data driven tracking using body scans which I post to the Keto group here on MFP. Lots of good info there and the folks have been a huge help in my success.

A few things that can hopefully help you: It's hard to hit the water weight loss twice. Keep in mind that you are only a week in. It can take a good 5-9 weeks to become fat adapted which gets the real weight loss going. If you work out or have a body that adapts quickly you could just be replacing fat mass with lean mass.…

Another thing to consider: You really just need to get to the fat adapted stage and you can ease those things back into your diet. Average person takes 6-9 weeks of strict Keto for this to happen.

I'd suggest joining the Keto group on MFP. Not saying the information here is right or wrong but they can help you with a general consensus of regular practicers of Keto. There are a few diabetics on there as well. I've used Keto and am off pills completely with an average 3 month blood sugar of 104. It works in…

Depends on your body needs for your weight/height etc. I'm generally not going to force food down if I'm not hungry at the end of the day but at the same time I'm also going to make sure I'm getting most if not all of my nutrient needs even if I have to sneak it into various meals/snacks/drinks. If I was looking at 400…

Remember to take out the fiber to get to the net carbs. It may be significantly lower per serving. 12g sounds somewhat high for a zucchini based recipe. There are a lot of keto friendly veggies out there. Look for ones packed with fiber.

I wouldn't worry much if you are only off by 2 net carbs. The way I did this was to make a list of Keto safe foods and then I figured out how to prepare them. I then used MFP to create my recipe and can load that easily and know how many net carbs per meal I'm looking at. I'm a fairly consistent on my food use so can go…

Welcome. Keto has a lot of benefits but as you are quickly seeing information is all over the place on this style of eating. I'd say go and have your fun on vacation and start after you get back as staying in Ketosis takes discipline. As far as the 5% carb number it really depends on how your body reacts. I found the Keto…

@kpk54 Honestly a lot of this is just the diet. The exercising for me is more intended to keep the diabetes under control because I refuse to take pills and in a strange way I actually like fitness. I like the lower heart rate I get with it, faster recovery when the HR goes way up and all in all I just sleep better.…

@PaulaKro My body was also screaming for protein that first month but I believed the nonsense of it kicking you out of Ketosis. Not true at all. If anything the upped protein has made Ketosis be constant and now my body is using my actual fat in incredibly efficient ways. It's so important for the health of our body to put…

A few things will let you know you have made the full switch to being fat adapted. All day energy. No post lunch crash etc. No desire for carbs. Seriously, none at all. Even the replacement urge to eat fats like cheese drops a lot. You don't think about food and at times have to force yourself to eat. This happens mostly…

It happened to me and is nothing to worry about. Week one is a major water weight drop time in just about any diet/exercise scenario and really should just be ignored. The real progress starts in week two forward and the gain back could just be your body retaining back some fluids especially if you are lifting etc. The…

I only do it on heavy lifting days. Those calories are protein focused.

I buy them and they are really good. I've learned to bake them at 425 for at least 25 minutes. 20 minutes leaves it a bit soft.

10 Burpees, 10 squat presses, downward dogs into 30 second plank and back. Do that whenever you have a free 10 minutes couple times a day and it will float you until you can get back to normal workouts. The biggest problem with not working out on Keto is you have all that energy that needs to be used. You will be fine.…

@Kerschel Take your total bodyweight and multiply by .37 and that is a baseline minimum. Everyone is different in their needs. I use a 1:1 ratio of my actual weight by week to keep my lean mass and develop muscle.

Those people were likely losing major amount of water weight as they purged out the glucose from their body. If you were semi-low carb to start or a smaller body frame you would never see that kind of drop and that isn't a bad thing as it just means you were more prepared for this than they were. The folks consuming…

You are really in a tough situation there. You have too many reward triggers around you. Free food, satisfying carbs, the smell of the food, not having to cook etc etc. Start simple like others have mentioned and pre-plan meals and so forth. If that doesn't work maybe see a psychologist with a focus on food issues as they…

It's scary at first but once you understand what it is your body needs and implement a plan to live with it it's actually very manageable. I tend to lean toward the positives and Type 2 got me exercising and eating right years ago which dropped 50+ pounds and has improved many other parts of my life. Starting very simple…

Butter is a challenge to fry chicken in. It burns really fast at least to me. Maybe try some quality olive oil from a Costco/Sams Club type store. It's like $15 bucks for a good sized bottle and I make it last a whole month. Save your butter to put in things things like Keto Cake or as a nice flavor item for Cauliflower…

You might want to stay away from lowering calories any further as that may not be the answer. There is nothing wrong with 6 pounds in 2 months. That is great progress and you should look at it as a great success especially if it is fat loss vs lean mass loss. How does your clothing feel? Is it loose compared to the month…

I agree w Sunny_Bunny on this one. I wouldn't worry about upping the protein as our body needs it plus it helps you to feel full longer. I tested lower protein and higher fat for one month and lost 7.9 pound of lean mass quickly. That isn't a good thing at all for my build. I upped my protein to 40% and lowered the fat…

Protein isn't a bad thing to up your % on and reduce the fat % a bit. You have to remember to protect your lean mass while working to lose the fat on the body. As you go through this you will want to tweak the macros as you go depending on what your body needs. Macros for me are 5% carbs, 55% Fat and 40% protein after…

Parmesan Crisps. The crunch of a chip plus a nice hit of protein and fat. Home made Keto Lemon bars are pretty good as well.