psuLemon MFP Moderator

PEScience and Quest Nutrition are my favorites. They are a whey/casein blend which helps with using them recipes or mixing with oats/greek yogurt. Muscle Pharm tasted good but wasn't good in cooking. ON is a fan favorite for a lot of people.

Agreed. I also run Kaged Muscle hydration and that seems to help. Pickles and olives can also help.

What are your goals preside of weight loss? What does your lifting program look like? If you increase carbs, especially fiber, there might be a little bloating.

Slightly higher carb (still keto friendly if you manage your morning carbs)

Carbs are protein sparring and they help with performance through muscle glycogen replenishment and recovery.

What are your current stats? Do you even lift right now? Do you have a current photo.

Foods for today. The rice is better than rice (which its not) but its only 30 calories a bag (ate that all), along with a lb of chicken thighs and a peanut butter chocolate chip keto shake. What can i say, i eat big. And of course i celebrated taco Tuesday with an egg taco (mission carb balance wraps) and a homemade…

Haha thanks. I do it for my other social media. So you gotta be fancy.

I am also a person who runs keto (CKD specifically) and I am satiated through the diet. But I personally have helped people get off keto because they gained 20 lbs in a few months. No one diet has universal effects. Also, we can pedantically argue lifestyles vs diet but neither hold a increase adherence rate.

I'd recommend joining the low carb group. There is a thread dedicated to posting pictures of their food.

To be honest, i haven't purchased it yet. It has really good reviews. I have followed him for some years and read a lot of his articles, so i have always been impressed. Once i get done remodeling a master bath and get some time to read, its my next book to purchase.

Sounds like a reasonable approach.

@watts6151 suggest some good books. I would also add Dr. Layne Norton's fat loss forever as he has been one of the people who have popularized refeeds and is super knowledge. Honestly, you can't go wrong with any of them. There are still a lot of unknowns when it comes to diet refeeds and breaks. The evidence is largely…

I generally only see magnesium helping those on keto with cramps. I haven't seen much with recovery. Eating at maintenance and having higher carbs tend to help.

Well i blew that goal away. Monday i was 174, today 167.7. i did go back on Keto though because my wife wants to move to doing Atkins. I am still at the high end of Keto because I want more fruit. Compliance was great this week. Most days at 2k, one day at 2300 and a margarita. Super happy with my week "1" result.

I drink almost a liter of diet dew each day and have lost almost 60 lbs and kept it off for over a decade. Now just working on my vanity lbs while drinking diet soda. A zero calorie or close to it drink should your last priority to address.

That happens to me a lot. My lowest weight ever was after a 450g carb refeed at 2800 calories where my normal calories are at 2000-2300, all while on CKD. Our bodies are crazy

I have been debating on trying it once i get lean enough. I already know that being in the 155-160 lbs range is not where i want to be.

You can also run a targeted keto diet (tkd) where you consume 30-50g of glucose (jelly beans, sour patch kids, gummy bears, etc...) about 30 mins prior to the ride. That should help. If you don't like the candy approach, you can do white rice an hour before. Same carb gram total.

Yep. A lot of the stores around me have it. I got mine from Lidl but i know Trader Joe's, Wegmans, and Harris Teeter have them as well.

Overall it doesn't looks too bad. If anything I would add a bit more protein to get it closer to 100g. But if that is a stretch, i wouldn't stress too much at the moment.

Your diary isn't open yet. We can look at it. Ideally, you would want near 100-120g of protein based on your end state goals.

There are a lot of myths revolving around keto and too many people make stupid "allowed" and "banned" food charts for IG that are inaccurate. When you actually know how ketosis works, then its much easier to manage. There is only one thing required to get into ketosis... carb restriction. And depending on your size and…

I definitely agree that weight loss and exercise will yield the best results. I would also suggest that resistance training helps. Second, generally when you aim to lose weight, you still reduce carbs, even as a vegan or plant based eater. If a person has issues with glucose control, eating a ton of carbs is not the…

Some do, some don't. When i miss carbs, i will eat them. I don't have a metabolic disorder so I don't have to worry about producing high amounts of ketones. For example today, i was craving fruit, so i am going to have 75g total but will still high net 50g. So between that and my workout, i should still be in ketosis.

If you really want to blow your mind, put some everything bagel seasoning on them. Thank me later ;)

The bigger thing is eating a ton of fruit is I would question how much protein you are getting. Generally, too much of a specific food will end up crowding out other nutrients. Given fats and proteins are essential, I would ask how much you are getting of these two? You also haven't given your stats or discuss you activity…

I dont' think you will find a person who would argue with you with the bold statement. The reason I do keto when I want to cut weight is for the hunger suppression capabilities. I often end up just eating 2x a day (sometimes with a snack in there too if I am short on protein). The only caution I would ever make is limiting…