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CHRISTINA56's Photo CHRISTINA56 Posts: 4
10/21/19 11:15 A

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Hi: I'm also on Keto and have lost 20 pounds in 5.5 weeks. At first it's water weight and after that it seems to be actual pounds! I feel better than I have in a long time and do not have the ravishing appetite I have had for many years! I hope to lose 1-2 pounds each week in order to get to my goal weight and already know that, of course, with any diet you can't just quit dieting and start eating whatever you like. Keep up the good work you've been doing on Keto, it pays off! I need to be more like you and start walking in the morning, I too would like to hear from others on Keto, a circle of friends moving toward the same goal makes it easier! Have a wonderful Day!



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ELENGIL's Photo ELENGIL Posts: 1,285
10/14/19 12:03 P

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The body is perfectly capable of producing the glucose required for the brain to function. Science has identified exactly zero essential carbohydrates for the body, which means our diet need not contain them, it is capable of creating them on its own, unlike certain proteins and fats which we do require in our diet.

Keto can be sustainable when one chooses to make it a priority. There are people who have done this for years. There are people who had to do it for years for medical reasons - this diet was originally created to control epileptic seizures, and they didn't have much of a choice.

If you don't feel it can be sustainable for you then it may not be the right diet for you - but diet is simply the sum-total of the food you eat. Everyone is on a diet, whether they are seeking to lose weight with that diet or not. Everyone is on some diet, so diets work just fine, but some may be better for your goals than others.

Keto is the *only* diet that has allowed me to successfully lose and maintain lost weight. That makes it a priority for me to be a sustainable choice.

I practice intermittent fasting and keto
Diet Doctor Dr. Jason Fung www.dietdoctor.com/authors/d
r-jason-fung-m-d

Intensive Dietary Management idmprogram.com/blog/
Guide to low carb eating www.dietdoctor.com/low-carb/
keto/visual-guides

About The Obesity Code www.bewell.com/blog/q-dr-jas
on-fung-book-obesity-code/

Keto Christina www.youtube.com/channel/UCqP
OAHxdOfG4j2AzLLl27oA
COACHBETH1's Photo COACHBETH1 SparkPoints: (158)
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10/14/19 9:48 A

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Be very careful with this as the Keto diet is extremely unhealthy. Consuming fewer than 40 grams of carbs per day is not sustainable and the brain needs more than that. The high level of saturated fats is not sustainable either. You can achieve a mild fat burning state is a MUCH MUCH healthier way. And, keep in mind: diets do not work. They tend to be very short-term with weight gain to follow.


Coach Beth!
ELENGIL's Photo ELENGIL Posts: 1,285
9/13/19 11:57 A

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CLAREGOES Awesome to hear you're feeling better about the whole thing!

I practice intermittent fasting and keto
Diet Doctor Dr. Jason Fung www.dietdoctor.com/authors/d
r-jason-fung-m-d

Intensive Dietary Management idmprogram.com/blog/
Guide to low carb eating www.dietdoctor.com/low-carb/
keto/visual-guides

About The Obesity Code www.bewell.com/blog/q-dr-jas
on-fung-book-obesity-code/

Keto Christina www.youtube.com/channel/UCqP
OAHxdOfG4j2AzLLl27oA
CLAREGOES's Photo CLAREGOES Posts: 49
9/13/19 11:46 A

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Yes, PENNI12! I had a few epiphanies related to what you said just this week. I started waking up early (5:30) about 2 weeks ago so I could get my exercise done before work. It wasn't until earlier this week that I realized I wasn't tired at the end of the day. I felt GREAT! I also noticed that I am focusing better at work. A few months ago, I dreaded being there. I was tired, grouchy, and couldn't ever seem to get my head in the game. Now I'm back in it.Finally, I'm not as irritable as I used to be. When I mentioned that to a friend at work, she said, "Yeah, you're in a good mood most of the time now." (I'm not even going to ask her what I was like before. LOL!) This #KETO thing is pretty amazing. I don't want to "cheat." I don't crave bread, pasta, sugary or even starchy stuff. Baked potatoes are my kryptonite, so that's saying a lot. I'm not saying I never ever have something that isn't KETO, but 99% of the time, I'm on it. No desire to return to the old way of living. Now if my scale would just throw me a bone... :) Thanks to all of you who've commented. I'd like to make some more Spark Friends, especially those of you doing KETO. Please add me if you're looking for friends and support, too. Have an amazing weekend.

Never give up.


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PENNI12's Photo PENNI12 SparkPoints: (3,078)
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9/11/19 8:06 P

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All I can say is I love my Keto. I'm not perfect with it but I feel soooo, good. Awake and sharp instead of foggy and tired. When I started, I started with making shakes in the morning or bacon and eggs and that was enough to keep me going till lunch. Then meat and vegies and supper meat and vegies. Can't get any better that that. Filled in with bulletfroof coffee or piggy puffs. Then before you know it you just arn't that hungry for sugar or bread. Icecream used to be my downfall but don't really need it now. I've been on it now for about 8 months and I just feel so good. I've lost 20 lbs, probably in the first 6 months. But just don't worry about the weight you will have so much more energy and feel good. Once and a while I might have Icecream, pizza crust or something, but just go right back the next meal and don't look back. You'll find you don't want it. I'm not totally gluten free but maybe most of the time. I just feel so bloated on the bread and grains. So glad I found it.

YES!!! I can do this!!


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CLAREGOES's Photo CLAREGOES Posts: 49
9/11/19 12:02 P

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Thanks! I joined the group. Felt better after reading the first few posts.

Never give up.


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ELEKTRA0412's Photo ELEKTRA0412 Posts: 4,351
9/4/19 5:43 P

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I recommend joining this team: www.sparkpeople.com/myspark/groups_individ
ual.asp


I am just starting on Keto. I'm not really qualified to give advice. I completely understand the difficulty reaching Macros. This is a active team and no-one will try to fit you into a mold. They are very supportive and quite knowledgeable. In case I copied the link wrong, the name of the team is, "Team Keto". Good luck.

“Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think.”

Christopher Robin to Winnie the Pooh




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ELENGIL's Photo ELENGIL Posts: 1,285
9/4/19 5:35 P

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Absolutely there is no magic formula, but I understand the feeling of being overwhelmed and unable to understand how to see when too much variation is actually too much.

If you are trying to stick to strict keto, eat 20g or less of carbs. That is a limit, not a goal. If you go over by 3-5g one day, don't stress, just be more careful the next day. If you don't hit 20, that's fine, you don't have to! 20 or less!

If 53g of protein is your goal, I would say anything between 48 and 65 would be a perfectly fine spread. Yes, this is largely arbitrary, but a lot of things in life are anyway. If you get close to those numbers most days you should be fine.

For me, fat is neither a goal nor a limit, it is simply making up the balance of what I need to feel full. I have had days where I'm anywhere from 60/70g of fat all the way up to 120g of fat. Those are both of my extremes, I would say I tend to average more around 90. You may find you need more or less to feel full. Maybe aim for 90 and if you feel too full, cut back. If you don't feel full enough, add more.

There is frustration both in having too rigid of a guideline but also in having too lax of one!

Edited by: ELENGIL at: 9/4/2019 (17:37)
I practice intermittent fasting and keto
Diet Doctor Dr. Jason Fung www.dietdoctor.com/authors/d
r-jason-fung-m-d

Intensive Dietary Management idmprogram.com/blog/
Guide to low carb eating www.dietdoctor.com/low-carb/
keto/visual-guides

About The Obesity Code www.bewell.com/blog/q-dr-jas
on-fung-book-obesity-code/

Keto Christina www.youtube.com/channel/UCqP
OAHxdOfG4j2AzLLl27oA
CLAREGOES's Photo CLAREGOES Posts: 49
9/4/19 4:24 P

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Thanks so much for your response. I feel really overwhelmed. Eating the right things isn't as much of a problem for me as the idea that if I don't eat enough fat, carbs, or protein, I'll fail. Also, if I eat too much of any of those, I'll fail, which is basically the message I feel like I'm getting. If I "go over" one day, how much is too much? No matter how hard I try, I can't eat exactly 20g of carbs a day or exactly 53g of protein a day or exactly 92g of fat. Either I'm very slightly over or under. I feel like there's some magic formula that everyone on Keto can figure out except for me. Anyway, thanks for letting me vent and for the resources. I'll check them out.

Never give up.


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ELENGIL's Photo ELENGIL Posts: 1,285
9/4/19 11:37 A

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Hi CLAREGOES!

I'll share how I got started - I sat down one weekend and created a two-week eating plan, everything was planned out for two weeks, so I could plan ahead with shopping, know I had the right things on hand, ensure I had hit my macros properly (I'll get to the critical point of that in a minute), and never got stuck going "I don't know what I can eat!"

So yes, I did track my meals, not that I focused on calories but it is helpful for me to see how much I'm eating as I have a tendency to not eat enough if I'm not paying attention, only I don't realize it and I just start eating bad things because I'm suddenly hungry. So tracking for me just helps me keep that balance without needing to stress over it.

As for how critical your macros are, I find there are really three important points to hit:
1. keep carbs low (under 20 if you're really strict, under ~35 if you want some wiggle room)
2. eat moderate protein. For me that's around 60-70 grams per day.
3. add fat to satiety. If you aren't feeling full and satisfied, you should try adding more fat.

That's really it. It's that simple.

For more help on how to actually achieve that, though, may I suggest:
Diet Doctor www.dietdoctor.com/
Keto Christina (youtube) www.youtube.com/channel/UCqPOAHxdOfG4j2AzL
Ll27oA

(blog) ketochristina.com/blog/
Jason Fung MD idmprogram.com/blog/

Diet Doctor offers meal ideas and recipes to help you along, along with easy to follow visual guides for what to eat/what not to eat.

Keto Christina is just all-around inspirational and full of good advice! I love listening to her, her story is so much like mine.

Jason Fung doesn't directly teach keto, but he does advocate for lower carb and intermittent fasting, which has also helped me a great deal.



I practice intermittent fasting and keto
Diet Doctor Dr. Jason Fung www.dietdoctor.com/authors/d
r-jason-fung-m-d

Intensive Dietary Management idmprogram.com/blog/
Guide to low carb eating www.dietdoctor.com/low-carb/
keto/visual-guides

About The Obesity Code www.bewell.com/blog/q-dr-jas
on-fung-book-obesity-code/

Keto Christina www.youtube.com/channel/UCqP
OAHxdOfG4j2AzLLl27oA
CLAREGOES's Photo CLAREGOES Posts: 49
9/4/19 10:41 A

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Hi. I started Keto about 3 months ago. So far I've lost 14 lbs. I wish I was losing faster, but I'll take slow and steady. I need your help, though. I've been seeing a weight management doctor and she's making me crazy. First she scared the crap out of me with NOT TOO MUCH PROTEIN! Now it's WHY AREN'T YOU GETTING ENOUGH PROTEIN?! She had me download an app so she can see what I'm eating and if I'm hitting my macros, but the tracking is messing with my head. I have a tendency to be a little OCD and obsessive about getting things done perfectly. This tracking stuff has put me on a high speed train to crazy town. I had an appointment with the wm doctor yesterday and I felt like I was in an interrogation. Apparently I'm not eating enough, even though I'm not hungry and I always eat when I am. So, there's another thing. As a woman who has always had to count calories, now I'm being told NOT to count them and, frankly, that scares me a little. I spend way too much time worrying about going over my protein (even a little) or not hitting my fat or carbs exactly every day. I like the Keto lifestyle. I feel better and I am losing weight, but the need to fill in that damn pie chart PERFECTLY every day isn't going to work for me. So, please. How obsessive do I need to be? Seriously? I need your input.

Never give up.


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CAT-IN-CJ's Photo CAT-IN-CJ Posts: 5,495
8/29/19 12:45 A

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Hi everyone! I started Keto /Atkins/ low carb on December 26 2018 at my highest weight ever.

Ive learned that Keto works for me where the Atkins didn’t . In order for me to lose, i have to be on the high end of the fat and protein amounts. And 20 carbs a day.

I’ve lost right at 25 pounds and am less than one pound from my original goal weight. But I'm not stopping here because i feel so much better, and my blood work up is good.

I rarely get hungry or have cravings for things I no longer eat. I’ve found substitutes for the things i like but no longer eat. Thats a key for success in my life.







Edited by: CAT-IN-CJ at: 8/29/2019 (00:45)
Cathy
Makin'it happen. TODAY!


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CASSIE425's Photo CASSIE425 Posts: 114
8/26/19 1:02 P

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I'm starting Keto this week...kinda started last week but naturally gave into those infernal cravings. What I'm really hoping is not only to lose weight (15 lbs), but literally reduce fat on my body. Despite being in a healthy weight range, and working out 6 days a week, there are deposits of fat on my body. I am going to try and reduce carbs and see if that does the trick.

One thing I do love about Keto is that when we go out to eat, I just load up on the veggies, and I no longer worry about having a low-fat dressing, or I order olive oil and vinegar for my salad. Last night we went to Chili's. I had the 6oz sirloin with the grilled avocado (which also had pico de gallo on it)., a house salad with blue cheesing dressing, and the side of grilled asparagus. There were so many vegetables piled on, it took me forever to consume. The meal was yummy, I was satisfied, and didn't have the usual cravings I get around 8 PM.

And despite all the sodium in the meal yesterday, I did lose 1 1/2 lbs between yesterday and today.

Lately, typically, my sodium intake has been pretty low...yesterday was an exception.





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ALIA20769's Photo ALIA20769 Posts: 39
8/19/19 8:53 A

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CAH-RD I would agree, but people are seeing results without losing weight. It is possible to do keto and not lose weight. When someone does clean Keto they experience better labs, reduction in crohns disease symptoms, reduction in psoriasis, a feeling of well being and so much more Its a lifestyle not just a diet. I know people who have been living the Keto lifestyle for years and like anything else once you get used to it there aren't any issues. They are social, they go to parties. They even take breaks from Keto for special occasions. They go back to keto the very next meal because they like feeling better. I've only been doing keto for a month, no weight loss because that's not my goal. I sleep better. My psoriasis is almost completely gone. I have more energy. I've done the research there is no study that proves SAD is healthy, but there are multiple studies that show that low carb, moderate protein, and high healthy fats (Clean Keto) helps with so many issues. SAD was recommended because of a survey that correlated health with a certain diet, but it was never proven. Do the research. If you don't want to go Keto, fine but don't discourage people who could be helped by it. By the way one of those keto studies showed that keto cleared up fatty liver.

If you're not sweating you're not doing it right.


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CAH-RD's Photo CAH-RD Posts: 1,198
7/23/19 3:11 P

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Here is something I think, after reading through the comments....

People are praising Keto for better labs: better cholesterol, BP, glucose, etc. People are also praising Keto for feeling better, sleeping better, being more active, etc. Weight loss alone, is almost always going to help with labs, sleep, being able to be more active and overall feeling better.

That said, as Becky mentioned, almost any diet done correctly will lead to weight loss. Weight loss leads to all of the things you are praising Keto for. Therefore, Keto is not the diet to be put on a pedestal. Instead, it's calorie reduction in general.

I have a family history of morbid obesity, Type 2 Diabetes, Thyroid disease, heart disease, cancers, hypertension, Alzheimer's/dementia, etc, etc (no joke). I personally have PCOS and psoriasis. I speak from experience that .... cutting calories (be it from carbs, protein, fat, a mix of all...) helps me lose weight. What doesn't help me lose the weight is tricking myself or slipping up. I need to be diligent and I need to reduce these calories LONG TERM.

I see people ALL THE TIME who "try" the diet for 1-2 weeks (sometimes less) and complain that they can't lose the weight and they have "tried everything." You cannot lose it all in the matter of a month if you have 50 pounds to lose. It takes TIME. When I see people losing 2 lbs per week (the upper end of recommended), it generally doesn't last. You know who is successful? Those losing (0.5 or maybe 1 pound per week). It TAKES TIME. You have to be consistent. You can't get discouraged when you lose 6 lbs one week and none the next. Balanced that out! 6 pounds divided by the total time dieting (2 weeks) is an AVERAGE of 3 pounds per week. That is still 33% above the recommended amount lost per week. Consistency is key. It's not a fancy fad diet or a pill. It's consistency in healthy eating.

Personally, for me, it's about what seems reasonable overall. Food is social. I don't want to never eat an ice cream cone for the rest of my life. I want to be able to include that. To do so, I need to make sure I eat well most of the rest of the time. Well does not have to = keto.



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NEED2MOVE2's Photo NEED2MOVE2 Posts: 1,669
7/19/19 3:33 P

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I have been living a ketogenic life style for almost 3 years. It works for my body. It helped me to drop some pounds and get my crohn's under control. Life is awesome. I hope you find what works for you!



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-CAVEMAN- Posts: 110
7/18/19 4:24 P

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Just returning to SparkPeople after a 5 year absence. I left because the only effective way I found to lose weight was to reduce calories to less than 1300. I was a moderately active 68 y/o mail and food cravings were crazy. I moved back to a 1500 calorie diet and immediately gained everything I lost + 10 pounds. I'm a Type 2 Diabetic taking 1 unit of humalog/5 grams of carbs and 35 units of Lantus nightly.
As a diabetic, I've been transitioning to Keto rather going "cold turkey". Morning of Day 2 I had a low of 52. I dropped Lantus from 35 to 17. Morning of Day 3 I had a low of 89. I discontinued Lantus. Morning of Day 4 my blood sugar was 113. Two days ago I started having daytime lows. I changed my humalog computation from 1 uniit/5 grams of carbohydrates to 1 unit/ 7 grams of carbohydrates. Yesterday and today my reading have been between 113 and 134.
Despite averaging 1829 calories/day, I have lost 7.2 pounds.
Now, all I have to do is tell my doctor and get his approval lol

FOODWARRIOR1965's Photo FOODWARRIOR1965 SparkPoints: (3,806)
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7/17/19 8:12 P

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you seem to have plenty of advice. I started Keto on 6/28/2019. I have lost 13 pounds. I am not a huge fan of the veggies allowed on Keto. All the fruits and veggies I eat are not Keto friendly. I look up many recipes online. I tweek them to my liking. Most all my food is made from and basked goods are made from scratch. Your break is based on your weight, BMI, and BMR. I use a 5c/70f/25p .Another site I like to use is "https://www.carbmanager.com/". It was designed for Keto Diet. I also watch https://www.youtube.com/user/TheTdelauer videos on YouTube.He along with other keep me motivated and helps me with recipes.



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ALIA20769's Photo ALIA20769 Posts: 39
7/15/19 12:23 P

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MRSRLP -Supplementing with magnesium may also help with cramping and will help you sleep at night.

Edited by: ALIA20769 at: 7/15/2019 (12:24)
If you're not sweating you're not doing it right.


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MTEREZA's Photo MTEREZA Posts: 415
7/8/19 2:21 P

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First time here. Thanks, everyone, for LOTS of info.
I started low carbing a week ago. I'm shooting for 30 or fewer carbs to start. I've lost 10 pounds in a week. My feet and toes were swollen every day, and now they are regular!

I need to plan and prep. I tend to get un-organized, so I need to plan, plan, plan.

Mary Ohio

God, give me mental toughness at the point of attack.
Started anew Jan. 2, 2019
Mary from Ohio


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MELIS2270 SparkPoints: (3)
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7/8/19 1:20 A

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love your name -- own 4 chihuahuas myself



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FSTEWARTLA SparkPoints: (3,310)
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7/3/19 6:56 P

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Next time you have a checkup, insist that they check your calcium levels. Low calcium can cause weight gain and fatigue. You may want to ask for a bone density test, if women in your family are prone to osteoporosis.



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CHIHUAHUAWALKER's Photo CHIHUAHUAWALKER SparkPoints: (11,509)
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6/24/19 3:45 P

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JENNYWREN93 - Great post and congratulations on those numbers and to being healthier with Keto.

Edited by: CHIHUAHUAWALKER at: 6/24/2019 (15:49)
AMINAHRAE's Photo AMINAHRAE Posts: 326
6/24/19 8:53 A

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Hello... i haven't read everyone's responses, but here's my take.

I've been following keto guidelines for almost 3 weeks now. I've lost 7 lbs already. I track my food through SparkPeople and use the pie chart in nutrition report to kind of check my ratios. I also look at my net carbs (carbs minus fiber) to make sure my carbs stay low. My ratio is generally 70% fat, 25% protein, and 5% carbs.

DietDoctor.com has SO MUCH INFORMATION!! And recipes! I highly recommend their site... the visuals are great for getting started!!

Also... you can check your ketones with inexpensive urine strips. This will help you see if you are actually reaching ketosis. Which is the state where your body is burning fat for energy and how keto actually works.

Good luck and direct message me if there's any other way I can help!



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ELENGIL's Photo ELENGIL Posts: 1,285
6/14/19 9:58 P

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ELEKTRA0412 - I think a lot of times we tend to overlook the natural sources of fat because we've been fed the low-fat mantra for so long. Things like eating the fat in meats, like buying less lean ground beef (80% instead of 94%), fatty fish like salmon or anchovies, or buying whole fat dairy like whole milk, cheeses, and yogurts. Eating avocados, olives, or nuts can help, too. Then there's always sauteing veggies in butter, adding heavy cream to dishes or even to coffee...

If you approach the diet as just trying to add coconut oil (bleh!) or dumping olive oil on everything then it becomes more of a burden to try to add fats back, but refocusing on naturally fat sources instead of added fat sources can really help.

Edited by: ELENGIL at: 6/14/2019 (22:00)
I practice intermittent fasting and keto
Diet Doctor Dr. Jason Fung www.dietdoctor.com/authors/d
r-jason-fung-m-d

Intensive Dietary Management idmprogram.com/blog/
Guide to low carb eating www.dietdoctor.com/low-carb/
keto/visual-guides

About The Obesity Code www.bewell.com/blog/q-dr-jas
on-fung-book-obesity-code/

Keto Christina www.youtube.com/channel/UCqP
OAHxdOfG4j2AzLLl27oA
JENNYWREN93's Photo JENNYWREN93 Posts: 1,952
6/14/19 10:18 A

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Just putting my 2 cents in here, as a long term Keto follower (almost 3.5 years now!)

1. I am at the best health of my life (down 54 pounds only doing keto), as evidenced by my bloodwork: HDL went from 69 to 109 (you want this one high!), my Triglycerides went from 96 to 65 (you want this low!), my blood sugar has always been good. I never get sick anymore, even the dentist comments on how healthy my mouth is!
2. I had to go to a Cardiologist last year because at my physical my NP was freaking out about my HR being 43 and my BP being 110/60. The cardiologist looked at my blood work and told me "your total cholesterol is high, you HDL is 109, your LDL is 106. I really don't care what your total cholesterol is because your HDL is AMAZING". I told him the concern from the NP and he laughed "that's my resting HR too!" I told him I do keto and he said "I don't care, keep doing what you are doing, it's working!"
3. This is the most sustainable way of eating for me due to my severe food allergies. I really am allergic to all fruit but citrus and can only eat a handful of veggies. I have lived this way for 7+ years and found that Keto helps give me food inspiration and I don't see how eating whole foods is such a bad thing (compared to eating processed junk). Most meals consist of protein, fat and a veggie (LOVE a good salad!)

Good luck on your journey!



You have two choices in life: laugh or cry. I choose to laugh- ME!

Don't Give Up! Even Moses was a basket case once!- local church billboard


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NOCALOVE1's Photo NOCALOVE1 SparkPoints: (21,982)
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6/14/19 7:12 A

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Great luck to you!

Your light has the ability to light others- ignite the world!


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CHIHUAHUAWALKER's Photo CHIHUAHUAWALKER SparkPoints: (11,509)
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6/13/19 9:42 A

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I started the Keto lifestyle on 5/13/19...thus far I have lost 10 lbs and have reduced the amount of insulin I take daily considerably. I have done other low carb eating programs in the past. I just need to resolve to stick with it long term. I do believe it is very beneficial for my overall health.

ELEKTRA0412's Photo ELEKTRA0412 Posts: 4,351
5/12/19 12:14 P

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I read the book by Dr. Jung. It made sense. The problem is I just cant eat like that. I found it difficult to consume enough fat. I am not a fan of coconut oil. I do enjoy olive oil (small amounts).

“Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think.”

Christopher Robin to Winnie the Pooh




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INTOTHENEW's Photo INTOTHENEW Posts: 674
5/11/19 11:02 P

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Just as an aside, Jade has a doctorate, but not a PH.D.

He has not been peer reviewed.

There is no bad food, only bad cooks.
INTOTHENEW's Photo INTOTHENEW Posts: 674
5/11/19 9:46 P

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“It follows keto”

I thought it was tailored to “hormones”, are all cycles keto?

There is no bad food, only bad cooks.
BABEPOOH's Photo BABEPOOH Posts: 40
5/11/19 6:42 P

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I am going to start the Metabolic Renewal Plan from Natural Health Sherpa, Dr. Jade after I finish this 30 Day Challenge. I am researching it now. It is a low carb diet and exercise plan. It follows keto.

Have Faith!


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INTOTHENEW's Photo INTOTHENEW Posts: 674
5/10/19 7:46 P

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“proport that a 10k consumption of beef daily”


It can be chicken wings, or sardines, or kale, name your poison.

There is no bad food, only bad cooks.
INTOTHENEW's Photo INTOTHENEW Posts: 674
5/10/19 7:30 P

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“of which there is a good supply to burn”

Im really sorry to disappoint you, but no.

There is no bad food, only bad cooks.
INTOTHENEW's Photo INTOTHENEW Posts: 674
5/10/19 7:22 P

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“LCHF (low carb-healthy fat)”

I just want to make note that you changed the normal vernacular, or corrected a Chinese Whisper.

LCHF (low carb-high fat)

There is no bad food, only bad cooks.
INTOTHENEW's Photo INTOTHENEW Posts: 674
5/10/19 6:23 P

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So, let me get this straight:

Andreaus Eenfeldt, M.D. and Jason Fung, M.D., proport that a 10k consumption of beef daily for a 5’ 4” docile female will not result in weight gain?

There is no bad food, only bad cooks.
2BDYNAMIC's Photo 2BDYNAMIC SparkPoints: (446,124)
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5/10/19 6:11 P

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emoticon ELENGIL and I posted right after yours. Love the links you share on your posts too!! Love those Diet Doctors and am I ever glad I was told about them! .. Things are changing in the best way ever for me! emoticon

Leader "Slightly Off the Wall" humor team
Leader "Small Goals and Commitment Team:
....................................
-Starting small is better than not starting at all. .... 2bdynaic

Just because the sun set yesterday does not mean it won't rise again tomorrow. .... 2B ... words to keep hope alive-


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5/10/19 6:09 P

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I get my information from a great site: The Diet Doctor...
If you look at my post at the very bottom---you will see the link to their site.
They have terrific videos on getting started--I really like Andreaus Eenfeldt, M.D. and Jason Fung, M.D. who discusses how fasting works.

So please check it out and let us know! emoticon

Leader "Slightly Off the Wall" humor team
Leader "Small Goals and Commitment Team:
....................................
-Starting small is better than not starting at all. .... 2bdynaic

Just because the sun set yesterday does not mean it won't rise again tomorrow. .... 2B ... words to keep hope alive-


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ELENGIL's Photo ELENGIL Posts: 1,285
5/10/19 6:06 P

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Keto doesn't worry about caloric deficits, not because it does not create one, but it creates ones in spite of not restricting calories. It creates it by increasing 'calories out'. Your metabolism will go up when you stop burning carbohydrates as your main energy source and tap into your body fat - of which there is a good supply to burn.

So sure, you can say it works by caloric deficit, but it works in the exact opposite way you mean by that term, making it mostly a useless phrase. It's a bit like claiming swimming is just creating a drowning deficit. Sure, I suppose you can look at it like that but it won't help your swimming in the least.

I practice intermittent fasting and keto
Diet Doctor Dr. Jason Fung www.dietdoctor.com/authors/d
r-jason-fung-m-d

Intensive Dietary Management idmprogram.com/blog/
Guide to low carb eating www.dietdoctor.com/low-carb/
keto/visual-guides

About The Obesity Code www.bewell.com/blog/q-dr-jas
on-fung-book-obesity-code/

Keto Christina www.youtube.com/channel/UCqP
OAHxdOfG4j2AzLLl27oA
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5/10/19 12:11 P

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Yep, the reason KETO works is because it creates a caloric deficit, right?

INTOTHENEW's Photo INTOTHENEW Posts: 674
5/10/19 12:05 P

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“On keto or LCHF (low carb-healthy fat) unlike standard diets-no you do not need a calorie deficit.”

Where does that information come from?

There is no bad food, only bad cooks.
2BDYNAMIC's Photo 2BDYNAMIC SparkPoints: (446,124)
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5/10/19 10:47 A

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On keto or LCHF (low carb-healthy fat) unlike standard diets-no you do not need a calorie deficit. There is no need for 'counting calories' but to do keto successfully and get to burning fat, you need to stay at or under 20 carbs per day.

Leader "Slightly Off the Wall" humor team
Leader "Small Goals and Commitment Team:
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-Starting small is better than not starting at all. .... 2bdynaic

Just because the sun set yesterday does not mean it won't rise again tomorrow. .... 2B ... words to keep hope alive-


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JABYRNE SparkPoints: (5,792)
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5/10/19 10:07 A

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Regardless of percentages you still need a calorie deficit, do you have one?



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2BDYNAMIC's Photo 2BDYNAMIC SparkPoints: (446,124)
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5/4/19 3:22 P

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I began the LCHF or keto diet 5 weeks ago. My carb cravings stopped, and it did not take long. My sleep improved. I have lost over ten pounds so far, and am consistently continuing to lose. (Yesterday, I made a blunder, and misread a label, thus, made a green drink and added grapefruit juice to offset the green flavor. Long story short---with carbs back on the scene again, my sleep was horrible----I can promise I will never make that mistake again!! ...
To make this short: I am on two keto teams here on sparks (can find on my page) But I subscribed to the Diet Doctor ... online (Andreaus Eenfeldt) and has loads of videos explaining everyone one needs to understand about keto.
My husband, who has type 2 diabetes has been steadily losing, and his physician is thrilled and encourages him to continue----He has been able to reduce his insulin significantly and has lost his cravings for a lot of foods. I am all for it.

Leader "Slightly Off the Wall" humor team
Leader "Small Goals and Commitment Team:
....................................
-Starting small is better than not starting at all. .... 2bdynaic

Just because the sun set yesterday does not mean it won't rise again tomorrow. .... 2B ... words to keep hope alive-


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KAZZYP's Photo KAZZYP SparkPoints: (1,435)
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5/3/19 10:09 A

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Excellent post! emoticon

Nothing Changes if Nothing Changes


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ELENGIL's Photo ELENGIL Posts: 1,285
4/21/19 9:36 A

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JOSOWIECKI - That's so fantastic!

I practice intermittent fasting and keto
Diet Doctor Dr. Jason Fung www.dietdoctor.com/authors/d
r-jason-fung-m-d

Intensive Dietary Management idmprogram.com/blog/
Guide to low carb eating www.dietdoctor.com/low-carb/
keto/visual-guides

About The Obesity Code www.bewell.com/blog/q-dr-jas
on-fung-book-obesity-code/

Keto Christina www.youtube.com/channel/UCqP
OAHxdOfG4j2AzLLl27oA
JOSOWIECKI's Photo JOSOWIECKI Posts: 57
4/21/19 7:37 A

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I am! I started (again) on March 1st and I'm seeing results. I am 60 years old and dealing with menopause, high blood pressure, and most likely fatty liver, leaky gut and insulin resistance. I've been obese for 25 years and I have to get healthy! I want to lose at least 80 lbs and I've lost 18 lbs. in less than 2 months so far!

My advice to anyone starting this is to START SLOWLY. Do not jump in and expect to see changes overnight. DO YOUR RESEARCH! Go to dietdoctor.com and also read The Obesity Code by Dr. Jason Fung. Dr. Eric Berg has some great videos on Youtube. They will open your eyes and you will learn what processes your body is going through. It is imperative that you know what you are doing so you don't do any harm to yourself!

I started off slow. I cut out junk food. Then I stopped using artificial sweeteners. Then I eliminated all grains. I started cooking things like cauliflower mash to have as a side with my meat and vegetables at dinner. Then I started skipping breakfast (which wasn't hard at all). Then a few days a week I ate only dinner. Occasionally I will fast for longer than 24 hours but I'm most comfortable right now with 24 hour fasts. I will build up to longer ones.

I am in ketosis. I have measured my blood with a meter and those expensive strips. Mostly I know because I can taste the ketones in my mouth. Not the greatest thing but it does let me know I'm there!

Other than the 18 lb. loss, my clothes are getting too big. I think I'm going to have to go out and get some new work clothes. My nails are growing and are very strong (never been before). My heartburn is gone 95% of the time. My sugar cravings are gone but the temptation is there when I see the crap in the stores. I think it's more of a habit than anything else. I don't drink alcohol any more. I bought a small bottle of red wine last week and I felt the effects of the alcohol so much sooner than before...and I didn't like it. My head has been clear and I don't like that foggy feeling.

Overall, I'm feeling really good. I have a LONG WAY to go but I am on the right track. I urge you to do your research and educate yourself and don't beat yourself up if you make a few wrong turns along the way. Just get back to it and IN TIME you will be so much healthier!

Thanks for reading. It felt good to write all that down.



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URBANREDNEK Posts: 10,355
4/4/19 11:42 A

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@SCTHEMIS74

As mentioned, check out the site www.dietdoctor.com/

On that site, they do mention that "bulletproof coffee" is not necessary for following keto, and that the original version with MCT and butter should possibly be avoided by those with high cholesterol.

If you haven't changed to liking your coffee black, and would like to use your coffee as a type of "fat bomb", then you might want to experiment a bit with some plant-based fat sources. A few in my clan like to blend their coffee with a mix of avocado, cinnamon, and almond milk - or some almond butter and avocado oil and ginger. These options suit their tastes and fit in nicely with their keto macros - but they DO follow the "20g NET carbs" version, and plan on at least 30g-40g of fibre per day (avocado and almond butter are both high fibre, and might be more difficult to fit in if you are following a 20g TOTAL carb version).

Sir Terry Pratchett: "Science is not about building a body of known 'facts'. It is a method for asking awkward questions and subjecting them to a reality-check, thus avoiding the human tendency to believe whatever makes us feel good."

"The Inuit Paradox" ( discovermagazine.com/2004/oct/inuit-
paradox
): "...there are no essential foods—only essential nutrients. And humans can get those nutrients from diverse and eye-opening sources. "

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SCTHEMIS74's Photo SCTHEMIS74 SparkPoints: (554)
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4/4/19 11:26 A

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I am trying to get there. I felt like I needed a week of "trying" to cut out carbs and working my way down to minimize keto flu. Also, if there was a slip up, I didn't want to feel like I ruined things. I'm on day 4 and doing pretty well.

I will scroll down but I wanted to ask about the Bulletproof coffee. Anyone drink it? Do you have to have the MCT oil, or just the butter? I used a plant based half and half this week to get used to not having sweetener. It is gone, so I was going to try the bulletproof, but I did not want to buy the MCT oil just to try it. I am going to go to a nearby store to see if they have individual serving packets to try it.

I am hoping this is the kickstart I need - but do have to watch my cholesterol (which is the other reason i took a slow start in this week). Thanks!
Robin

ELENGIL's Photo ELENGIL Posts: 1,285
3/8/19 4:12 P

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My absolute favorite beginner keto website is www.dietdoctor.com/low-carb/visual-guides

There are meal plans, recipes, a 'getting started' area, articles, etc.

I couple my keto with intermittent fasting, and the two together have worked great for me. I am a great advocate of Dr. Jason Fung, a practicing nephrologist who uses intermittent fasting in his clinic to help patients with obesity, diabetes, and kidney disease.

His website is overflowing with great information! idmprogram.com/how-do-we-gain-weight-calor
ies-part-1/


I practice intermittent fasting and keto
Diet Doctor Dr. Jason Fung www.dietdoctor.com/authors/d
r-jason-fung-m-d

Intensive Dietary Management idmprogram.com/blog/
Guide to low carb eating www.dietdoctor.com/low-carb/
keto/visual-guides

About The Obesity Code www.bewell.com/blog/q-dr-jas
on-fung-book-obesity-code/

Keto Christina www.youtube.com/channel/UCqP
OAHxdOfG4j2AzLLl27oA
5KIDSNIRAK's Photo 5KIDSNIRAK Posts: 78
3/8/19 2:21 P

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Hi, can you tell me what your eating.. or better yet..not eating... I've gained 30 lbs. myself (56 yrs. young 5'7") over the past decade and I'm in the gym weekly, eating less, etc. and nothing helps.. I read all these try this and try that's and you pay only this per month if you subscribe ... yadayadayada.. I'm stuck... any help or suggestions would be amazing!

“A life spent in making mistakes is not only more honorable but more useful than a life spent doing nothing..”

***YOU KNOW YOU'VE ACHIEVED PERFECTION IN DESIGN, NOT WHEN YOU HAVE NOTHING MORE TO ADD, BUT WHEN YOU HAVE NOTHING MORE TO TAKE AWAY.***
--Antoine de Saint-Exupery--


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ELENGIL's Photo ELENGIL Posts: 1,285
2/3/19 11:59 A

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Glad to hear you're feeling better about things. Nothing says you can't ease yourself into it, and it is a big change so don't stress if the first few weeks are a little bumpy.

I started out by taking a weekend to read and watch everything I could find on keto, then pre-planned 2 weeks of meals so for the first two weeks I wouldn't have to think or calculate anything, I just had what I had put on my tracker and paid attention to how I felt - too full, still hungry, etc. After two weeks I had a pretty good idea of what and how much I needed without having to figure out a meal on the spot while I was hungry.

Edited by: ELENGIL at: 2/3/2019 (11:59)
I practice intermittent fasting and keto
Diet Doctor Dr. Jason Fung www.dietdoctor.com/authors/d
r-jason-fung-m-d

Intensive Dietary Management idmprogram.com/blog/
Guide to low carb eating www.dietdoctor.com/low-carb/
keto/visual-guides

About The Obesity Code www.bewell.com/blog/q-dr-jas
on-fung-book-obesity-code/

Keto Christina www.youtube.com/channel/UCqP
OAHxdOfG4j2AzLLl27oA
GYPSYJACQUELINA's Photo GYPSYJACQUELINA Posts: 237
2/1/19 9:17 P

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Getting a bit of a handle on it now...tracking the food before I put it in my mouth helps...carbs add up quickly, so I have to be careful. I’ve got my net carbs down to 20 now over the past 5 days.



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ELENGIL's Photo ELENGIL Posts: 1,285
1/20/19 11:52 A

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GYPSYJACQUELINA What are you having trouble with? What to eat, feeling full, feeling bad?

I practice intermittent fasting and keto
Diet Doctor Dr. Jason Fung www.dietdoctor.com/authors/d
r-jason-fung-m-d

Intensive Dietary Management idmprogram.com/blog/
Guide to low carb eating www.dietdoctor.com/low-carb/
keto/visual-guides

About The Obesity Code www.bewell.com/blog/q-dr-jas
on-fung-book-obesity-code/

Keto Christina www.youtube.com/channel/UCqP
OAHxdOfG4j2AzLLl27oA
POLSKARENIA's Photo POLSKARENIA Posts: 10,946
1/20/19 9:00 A

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Michael Mosley’s 8 Week Blood Sugar Diet is easy to follow and keeps you feeling full. Lots of tasty recipes on the website too...

Renia , Lavalette, France GMT +1



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DIETITIANBECKY Posts: 28,261
1/20/19 7:48 A

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You may do better for the long-haul, feel better, and be able to meet your nutrient needs if you transition to a "low carb" eating plan and not use a "very low carb (keto)plan. Stick with about 1200 - 1400 calories, and around 75 grams of carb. Used wisely, this is going to give you several more servings of foods high in electrolytes, vitamins, minerals (and fiber), that your body is probably missing.

Becky--
Your SP Registered Dietitian Nutritionist

GYPSYJACQUELINA's Photo GYPSYJACQUELINA Posts: 237
1/20/19 1:53 A

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Great help!!!
I’m trying low carb for the first time...but I’m at 30 carbs per day to start & finding it hard. Would like to know more about carb cycling too.
💕



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VKKESU's Photo VKKESU Posts: 1,024
1/13/19 5:19 P

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You are low on electrolytes if you get leg cramps. Drink some Powerade Zero to help out. Many will drink pickle juice to help too. I always add pink salt to my food, and a shake of Nu Salt to it. I always drink a small bottle of powerade zero at least every other day. I've never had any problems. I add collagan powder to my tea in the mornings. A cup of bone broth is always good too to help with the sodium you need. Remember when you eat carbs, you retain water which holds the sodium we need. Without the carbs, you must replenish the salt.

If you don't love yourself....how can you expect others to.


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MRSRLP's Photo MRSRLP Posts: 205
12/30/18 2:10 P

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I am 75. I lost 60 pounds in 2012, illness, 135 now 155. Leg cramps have been one of my dreaded health issues. I take two potassium tabs a day due to the fact my eating enough food or the right food is poor. I used to walk in water three times a week for an hour each until i broke out in hives from the chemicals. Now I have done nothing! I find if I go up and down the stairs or stand on my legs for a long time, like I did at Christmas making dinner, I had the worse cramps. For me potassium every day and some form of moving around, cleaning house, washing clothes. I do not do much exercise any more. I have a friend that gets cramps from eating chocolate. So I guess you can just keep track of what you did or didn't do when you get them. I have to message over the counter liquid pain relief over them when they cramp or I can not sleep. Hope this helps some.



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ELENGIL's Photo ELENGIL Posts: 1,285
12/11/18 12:52 P

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MICHELE142 - Have you heard of intermittent fasting? Dr. Jason Fung uses it in combination with low carb. He wrote a book called The Diabetes Code, but much of the information is also available (free) on his website, Intensive Dietary Management. It may help increase the benefits and reduce the need for insulin faster. While I'm sure you are, do be sure to do it with a doctor's supervision to ensure your medication is adequately scaled with your progress!

All the best!

I practice intermittent fasting and keto
Diet Doctor Dr. Jason Fung www.dietdoctor.com/authors/d
r-jason-fung-m-d

Intensive Dietary Management idmprogram.com/blog/
Guide to low carb eating www.dietdoctor.com/low-carb/
keto/visual-guides

About The Obesity Code www.bewell.com/blog/q-dr-jas
on-fung-book-obesity-code/

Keto Christina www.youtube.com/channel/UCqP
OAHxdOfG4j2AzLLl27oA
MICHELE142's Photo MICHELE142 Posts: 16,627
12/11/18 11:44 A

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Doing my best to stick with Keto. Do so want to get rid of Insulin shots.

Michele - Central Ohio


Warriors In Pink~~Administrator
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" Finish each day and be done with it. You have done what you could."
~Ralph Waldo Emerson



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ELENGIL's Photo ELENGIL Posts: 1,285
12/10/18 8:39 A

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AVATRX - try Magnesium. Either dietary or as a cream. www.mayoclinic.org/diseases-conditions/mus
cle-cramp/symptoms-causes/syc-20350820


I practice intermittent fasting and keto
Diet Doctor Dr. Jason Fung www.dietdoctor.com/authors/d
r-jason-fung-m-d

Intensive Dietary Management idmprogram.com/blog/
Guide to low carb eating www.dietdoctor.com/low-carb/
keto/visual-guides

About The Obesity Code www.bewell.com/blog/q-dr-jas
on-fung-book-obesity-code/

Keto Christina www.youtube.com/channel/UCqP
OAHxdOfG4j2AzLLl27oA
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12/10/18 8:36 A

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I started keto the first week of september. I'm turning 65 this month. I had gained an extra 30+ pounds over the past few years. not eating too much - but way too much stress. I tried everything to lose the weight. no luck.

I figured I'd try keto. I've now lost 19 lbs. 5'10" and currently about 171. trying to get down to 155. I had hoped to accomplish this by my b-day - but have resigned myself to not getting there, but not giving up.

keto is the only thing that has worked for me. I keep learning. I try to stay under 20 carbs per day but my hope is that once I reach my goal I won't gain it back, but plan on 'upping' my carbs per day.

My conclusion is that I will forever count carbs first and calories 2nd.

added in exercise recently Leslie Sansone and most recently Jenny Ford.

The only BIG drawback I have suffered is leg cramps. still trying to figure out why and how to cure them. lots of suggestions on FB about what to do, but I've always had issues with them, they've just gotten worse. I"m beginning to thing that caffeine plays a part.

I have no underlying health issues so my goal is fat loss.

hope some of this is useful to you?

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12/6/18 10:42 P

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Wonderful that you are doing so well on the Keto diet. I do not have as many health issues as you. I was on the Keto diet April 2018 until about August. I went on a vacation as lapsed. I lost 28 pounds on the diet. It was wonderful. I just have to find the motivation to get back on it. I still have not had a bowl of cereal with milk in all this time.

Sorry I'm just airing my thoughts. I found out about the Keto diet on YouTube on Dr. Ken Berry's page. Also, I was following Dr. Jordan Peterson on YouTube. Dr. Peterson mentioned his daughter and how all her health issues (and his) went away when eating Keto and later they went carnivore. I don't know if I can go carnivore.

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11/13/18 11:18 A

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I am not doing the Keto diet, but I am focused on low carbs.



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SNEAKY's Photo SNEAKY Posts: 209
11/11/18 9:48 A

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In principle, I have been on keto since June 2013 (I started with Atkins and moved over). I have maintained my weight loss of 27 pounds for five years. My hormones, cholesterol levels, bp has never been more stable (I’m 44) and I love living without the insulin highs and lows. My RLS is gone and so are any bone/muscle/joint aches I used to experience. I’ve just decided to let myself lose ten more pounds (maintenance can take more work than losing and I’ve been holding steady at a bmi of 24 so I can afford to lose ten). All to say it is doable long term. For me, there have been only health gains. I’d never go back to eating processed foods, sugars, etc. It’s just not worth it to me.



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MELISSABRILL Posts: 41
10/17/18 6:30 A

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Good point - will think about the stress and sleep issue. I do get enough time in bed - but I wonder how much of it is quality sleep sometimes. I do know what you mean though - when I'm traveling and seriously jetlagged I can never tell if I'm truly hungry because I feel starving all the time!

My fat levels are not bad - usually about 60-65% but I do fall into the category that I much prefer the higher volume/ low fat eating in general so I'm sure part of it is that I'm used to huge salads and soups. Sticking with low carb right now because (1)losing weight a lot faster (2)my doctor did recommend it and (3)I'm enjoying the cheese :), but it is with the intention of moving back to my more 'normal' eating (where I do lose weight just much much slower) when I get where I want to be.

ELENGIL's Photo ELENGIL Posts: 1,285
10/16/18 3:25 P

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FOXGLOVE999 - well no, 100g of *a* veggie is not much, I was using it to show the variety and quantity you can eat - 500g of a variety of veggies, and then a bunch more in salad, nuts/seeds, and fruit... then add in meats and fats, that is still a pretty good volume of food.

MELISSABRILL - In thinking more about it, how are your stress and sleep levels? When I feel so hungry that nothing can fill my stomach I can almost always attribute it to having not slept enough the night before. If you are going through a high level of stress that can also affect your hunger levels.

I practice intermittent fasting and keto
Diet Doctor Dr. Jason Fung www.dietdoctor.com/authors/d
r-jason-fung-m-d

Intensive Dietary Management idmprogram.com/blog/
Guide to low carb eating www.dietdoctor.com/low-carb/
keto/visual-guides

About The Obesity Code www.bewell.com/blog/q-dr-jas
on-fung-book-obesity-code/

Keto Christina www.youtube.com/channel/UCqP
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10/16/18 3:11 P

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I'm more like Melissabrill. 100 grams of a vegetable is not very much. For a meal, 2 cups of zucchini is a reasonable size, that's more like 300 grams or net 9 and that's just for the vegetable portion of one meal, add in the things that make you want to eat it, like onions, and it's easily too many carbs.

I think one of the big issues that comes up is people who like a larger volume of food vs. people who don't. It's a spectrum, with keto (low volume, calorie dense) on one side and lowfat or vegan(high volume, low calorie) on the other. Most of us fall in the middle. I can handle lower volume, but not keto, but don't like lowfat, even with added volume.

Nobody can have it all, you can only have what you love most.


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ELENGIL's Photo ELENGIL Posts: 1,285
10/16/18 2:47 P

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Ah yes, if you are vegetarian that does make protein a problem. Maybe you do need to up your fat, like straight up pour olive oil over your food. See if that helps at all. If not maybe chat with your doctor, constant hunger isn't good for you and it may indicate something else which needs to be addressed.

I practice intermittent fasting and keto
Diet Doctor Dr. Jason Fung www.dietdoctor.com/authors/d
r-jason-fung-m-d

Intensive Dietary Management idmprogram.com/blog/
Guide to low carb eating www.dietdoctor.com/low-carb/
keto/visual-guides

About The Obesity Code www.bewell.com/blog/q-dr-jas
on-fung-book-obesity-code/

Keto Christina www.youtube.com/channel/UCqP
OAHxdOfG4j2AzLLl27oA
MELISSABRILL Posts: 41
10/16/18 2:09 P

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Sure that works, if all of your protein sources are 0 carbs -- but cheese, tofu, seitan, and pretty much any veggie protein has carbs even if it's just 1-2 each that adds up quickly. but then again, that's why I am not keto, but just low carb. It's funny though that you end up being able to eat more veggies with less carbs than someone who is vegetarian :)

Maybe it's also that I can't live on those sort of quantities - the 2nd list is basically a side salad and the first is closer to a meal, but a very light one (though I'm sure bulked up with chicken or fish or something).

All that being said, I do try to figure out new recipes and ideas each week to lower the carbs - though haven't been able to add in more veggies (though I am adding in more salads each week).

I have to say though everyone talks about eating a lot and not being hungry, but I'm hungry almost all the time - eating higher fat is not taking care of the hunger (when I was eating plant based I was able to keep the calories lower, eat a ton and never be hungry). Right now it's 9pm. I had a good portion of a spinach / cheese/ egg pie and a salad for dinner and some nuts for a snack and I am starving!!! But, eye on the prize!

ELENGIL's Photo ELENGIL Posts: 1,285
10/16/18 1:34 P

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MELISSABRILL Oh I definitely miss my potatoes! But I guess what I do eat is so low carb I can eat plenty of it. I'm not vegetarian by any stretch, but I still love how much I can eat on keto.

Here's what I mean - I just put all these into my tracker to show what 20g net carbs looks like:

100g bell peppers - 4 net
100g cucumber - 2 net
100g broccoli - 2 net
100g mushrooms - 2 net
100g zucchini - 3 net

That's already a pound of food for only 13 net carbs.

Now let's add on
2 cups salad greens - 2 net
1 oz pumpkin seeds - 1 net
2 tbsp flax seeds - 1 net
1 oz seaweed - 0 net
1/2 avocado - 1 net
1/4 cup raspberries - 2 net

There's 20 net grams of carbs and 28 grams of fiber total in this list. A ton of veggies, even some fruit as a treat, and healthy fats from seeds and avocado. So when people say how do you do keto, you don't get any veggies or fiber, I say you're not eating the right things.

And this is a pretty good representation of my daily. I usually get 17-18 carbs from veggies as there is a small amount of carbs in my eggs and dairy. I mix up what veggies I have, or occasionally make room for 2 net carbs from some dark chocolate. But I never feel like I haven't been able to eat enough veggies. Just maybe not always the ones I wanted to have, like potatoes or beans.


Edited by: ELENGIL at: 10/16/2018 (13:35)
I practice intermittent fasting and keto
Diet Doctor Dr. Jason Fung www.dietdoctor.com/authors/d
r-jason-fung-m-d

Intensive Dietary Management idmprogram.com/blog/
Guide to low carb eating www.dietdoctor.com/low-carb/
keto/visual-guides

About The Obesity Code www.bewell.com/blog/q-dr-jas
on-fung-book-obesity-code/

Keto Christina www.youtube.com/channel/UCqP
OAHxdOfG4j2AzLLl27oA
MELISSABRILL Posts: 41
10/16/18 11:59 A

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My total carbs are somewhere between 60-70 right now.

I am definitely eating a lot more dairy in general than I have been on my normal plan - in fact I was fairly close to vegan (and was considering taking it all the way), but decided to put that on hold to try to get the weight down. I can lose weight the other way, but being hypothyroid and insulin resistant meant that I was lucky if i lost a pound over 2-3 weeks, so low carb at about 1 pound / week on average is showing faster results.

I'm trying to figure out the whole carb cycling to see if I can/ should switch some weeks to higher carb/ less fat, so I can eat/ enjoy some of the things I'm missing and mix up my nutrition somewhat, but the info on that is a little less clear.

FOXGLOVE999 SparkPoints: (30,608)
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10/16/18 9:55 A

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Melissabrill - I'm on the same page as you. I always ate lots of fruits and veggies. Keto is very restrictive with that. I'm currently low carb, but not keto, about 100 carbs a day, not net, total, and it seems much more doable for me. Most of my calories come from dairy products, like cheese, butter, cream, half and half, etc.

Nobody can have it all, you can only have what you love most.


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MELISSABRILL Posts: 41
10/16/18 8:36 A

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ELENGIL: "Given how I've seen other people eat, I eat way more veggies even on keto than the average person seems to eat on the standard american diet. "

You are totally right about that (the problem is that I wasn't eating a standard american diet before so this is an extremely low about of veggies and fruit for me)! And I agree with a lot of what you said - which is why I am doing low carb right now for the exact same reasons. However, I would never say that I am eating 'mounds' of veggies on low carb (approx 40 net carbs/ day) - I'm certainly eating a ton less than I normally would. For someone who doesn't usually eat many vegetables (or isn't vegetarian) cutting out carrots and severely reducing things like tomatoes and not eating any fruit might not be that hard, but damn it, I miss eating apples! I miss a nice bowl of lentil soup! :) What gets me through is knowing this isn't forever, hopefully when I get down to a weight that I'm happy with I can add them back in and go back to a moderate carb diet.

I'm planning a brunch out with my husband this weekend - Ethiopian (vegan) food - amazing lentils and chickpea dishes, some mixed veg ones... and injeera (Ethiopian flat bread made from teff) -- very healthy, made from scratch/ no processed ingredients, but that plus a very low carb dinner is putting my net carbs at almost 80 for the day for under 1000 calories (will probably add some nuts as a snack to push the calories and fat up).

A 'good' dinner (with more veggies than most of my meals) of seitan sausage (homemade), green beans and cauli mash puts me at 20 net carbs all by itself without considering anything else I will eat that day.

So, while I have read a lot that says you can be vegan or veg and eat keto, for me it's just not feasible, but I will continue to try to eat low carb and plan at some point to get back up to a reasonable carb level (for me) where I can still eat healthy but include things like beans and lentils, carrots, tomatoes, apples (and maybe an occasional sweet potato or butternut squash recipe) and a whole variety of other healthy, good for you, tasty foods that don't include pasta, rice, bread.

So yes, for people who don't eat many vegetables to begin with, maybe going keto is really a matter of giving up bread/ pasta/ rice/ potatoes/ sugar, but for those of us who have been eating whole food/ vegetables for a long time, it's really not that easy.

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