SparkPeople Team Keto! Team Messageboard Team Keto is for members who are eating Ketogenic (high fat, moderate protein, low carb) to loose weight, or for better health. If you want to learn about Keto you are welcome too. SparkPeople Team Keto! Team Messageboard Hello everyone - Really happy to be here. <BR> New to the keto way of eating, and loving it so far. <BR> I am on day 5 - and I am 10.6 lbs down as of day 3. <BR> <BR> My history with food. Binge eater, bulimia, sugar addict. <BR> I have had a lifetime of trying fad diets and living miserably. <BR> I joined a recovery program to start healing the inside, and my mindset feels ready for the outside. For me, this is more than a weight loss journey, but a way of life. <BR> As a sugar addict, I will hang on to ... Fri, 20 Apr 2018 19:56:09 EST Best sweeteners for ketogenic menu What do you use? <BR> <BR> <em>9</em> Wed, 4 Apr 2018 11:58:41 EST keto macros Hello everyone, <BR> <BR> I have been following Keto since Feb 9, 2018 and I am very happy with my progress (16 pounds down). I have used my Sparkpeople calculator to keep my carbs under 20g but I realized today that this calculator does not seem to subtract the fiber from the carbohydrates. Am I doing this wrong? Is there a way I can set my keto macros specifically in Sparkpeople? I have been doing what I thought was lazy keto which I found was very easy for me to follow without worrying mu... Tue, 3 Apr 2018 15:22:30 EST Hot Flashes?? Has anyone experienced hot flashes on keto? I'm past the time where it is biological. Pretty annoying! Sun, 1 Apr 2018 13:44:14 EST Kung Pao chicken . Tue, 27 Mar 2018 14:08:56 EST Salt and Mineral Supplements So am hearing for 3 months now that getting MORE salt is crucial to keeping us healthy on KETO. And recently read that we are at risk of being low on copper... <BR> <BR> I realize there are people who are making salt capsules-- buying empty capsules and filling them with pink salt. Honestly I have no patience for that... <BR> <BR> Advice? Sun, 25 Mar 2018 15:34:11 EST Coffee and Keto I don't know the answer. So this is more of a post to start a discussion and see what happens. <BR> <BR> Do you drink coffee? Did you drink coffee before switching to Keto? <BR> <BR> Do you think coffee increases ketone production, or in some way aids in ketosis or health? <BR> <BR> Do you fast, and if you do, do you drink coffee while fasting, do you add anything like cream to the coffee and consider that still fasting? Sun, 25 Mar 2018 10:42:46 EST Coconut flour versus Almond flour <link><BR>te-guide-coconut-flour-vs-almond-flour/ </link> <BR> <BR> Everyone is going to think I'm in Australia or something because all the links I've posted lately have all been from there but I'm a proud Canadian! I digress... <BR> <BR> This lady is in New Zealand and goes on to mention that 90 almonds go into a cup of almond flour and that it is difficult to have a hard and fast rule on how much of these flours to sub for the other in recipes. On ... Sat, 24 Mar 2018 14:20:33 EST Intermittent fasting yay or nay? <link><BR>Hgs-oww&amp;list=WL&amp;index=6 </link> <BR> <BR> Another youtube vid... Dr Caryn Zinn (based in Aukland, New Zealand - and has a doctorate in weight loss of all things!!) speaks at Low Carb Down Under in October 2017 on intermittent fasting and raises a whole bunch of points. She seems very approachable and is a great teacher (we all learn differently). She is a dietitian and is co-author of 'What the Fat?' by Grant Schofield, Dr Caryn Zinn ... Sat, 24 Mar 2018 14:06:06 EST Editing Nurtitional Goals Why won't the food log save my nutritional goals to reflect my macros for keto? It lets me edit and save them but when I leave the page and come back, the goals are back to what they were prior to my edit. Wed, 21 Mar 2018 13:53:20 EST Bad Fats and Cholesterol I'm collecting some links here on high cholesterol in the body. Feel free to comment. <BR> <BR> From Dr. Davis, author of "Wheat Belly": <BR> <link><BR>ydrates-and-cholesterol </link> <BR> "There’s actually a powerful relationship between carbohydrates and cholesterol." <BR> <BR> From Harvard Medical School: <BR> <link><BR>ed-fat-good-or-bad </link> <BR> "The biggest influence on blood cholesterol level is the mix o... Wed, 21 Mar 2018 11:42:47 EST Why Keto Isn't Right For Me So before anyone jumps on board and tells me I've not done it long enough...just don't. lol <BR> <BR> I started keto and took me about 2 weeks to even get my #'s &amp; %'s right. Once I did (2 1/2 weeks later) I'm just alllll over the place. The moods are nuts, no energy, stress, anxiety, constipation, night sweats/not sleeping well, no weight loss, horrible breath (which is causing more problems with my gum disease), body oder, extremely dry skin...the list goes on. <BR> <BR> Tracking foo... Fri, 16 Mar 2018 07:29:15 EST Costco protein drink still ok with 1g sugar? Will the one gram of sugar in these Premier Protien drinks keep me from going "into ketosis"? Wed, 14 Mar 2018 10:28:46 EST Chronometer I had heard about Chronometer program last year sometime, but at the time, the free app seemed too complicated and I wasn't going to pay for the gold... Then I don't know when the "changes" happened, but evidently Dr. Mercola now has a version that we can get that is not gold but not (was it ads?? I forgot)... it seems like it's less crippled. I'm in the process of reading through it and watching the (YAY! CAPTIONED!!) video explaining it (it's on the Mercola channel in YouTube.) <BR> <BR> ... Tue, 13 Mar 2018 16:29:12 EST Hi I’m new to Spark people. I have done keto before, for over a year. I am 65 years old and was riding a recumbent bike with a retired bike riding group, and also hiked once a week with a women’s hiking group. I had changed my body over to fat burning and had broken past all my fitness goals. Keto REALLY works! <BR> I had to stop working out though, because I have recently had both a knee operation and immediately followed that with a shoulder operation. <BR> My doctor did not like my... Tue, 13 Mar 2018 15:23:29 EST Ultimate Guides To Just About Everything Low Carb Take a look at DitchTheCarbs' entire series of Ultimate Guides to Everything Low Carb <BR> <BR> Ultimate Guide To Carbs In Food 0, 1, 2, 3, 4, 5 lists <BR> <link><BR>5/29/guide-to-carbs-in-food/ </link> <BR> <BR> Ultimate Guide To Carbs In Vegetables <BR> <link><BR>3/14/carbs-in-vegetables/ </link> <BR> <BR> Ultimate Guide To Carbs In Fruit <BR> <link><BR>3/21/carbs-in-fruit/ </... Mon, 12 Mar 2018 15:12:19 EST Introduction and What I've Learned from Keto Hello everyone. My name is Angela and I'm not actually new to Keto or to Spark. I hadn't used Spark in a long time though and decided it is better when I'm here. :-) <BR> <BR> My journey with the keto diet started years ago. It was the first time that I was ever able to lose weight. I'd lost 60 lbs. Unfortunately, life happened and things went off track. But it was during my hardest time ever that I found the keto diet again. <BR> <BR> Last year I was introduced to Harvey, as in Hurricane... Fri, 9 Mar 2018 12:06:02 EST Hard time with high fat but no protein I go over my protein of 60 g to 70 and can't keep the calories up or the fat intake. <BR> <BR> What can help this? <BR> Right now I am at: <BR> <BR> CALORIES 1,072 <BR> CARBS14 <BR> FAT82 <BR> PROTEIN70 <BR> FIBER2 <BR> <BR> I am supposed to have 1777-1812 calories and 151 fat. <BR> <BR> Any meal plan tips? <BR> <BR> <BR> <BR> <BR> <BR> <BR> Thu, 8 Mar 2018 21:50:20 EST Brand New To SparkPeople, Not New To Keto Hey Everyone! So I am Sariya, and while I am not new to Keto, I am new to Spark People. I have about 150 lbs to drop, after already dropping 10. I originally had lost 40 but I fell off the Keto wagon. I can't wait to get to know everyone and I am super excited to start again! <em>524</em> Tue, 6 Mar 2018 20:22:23 EST Hoping my macros are OK I used some online tools and got these results: <BR> <BR> Calories: 1812 <BR> FAT: 155 <BR> Carb: 20 <BR> Protein: 84 <BR> <BR> I gained weight but it's my 2nd day. Feeling the dizzy brain fog headachey stuff ... I am drinking tons of water. Tue, 6 Mar 2018 17:52:38 EST "Like" I sure wish SP had a "like, heart, sad, etc. button! <BR> <BR> Thanks to everyone who offered thoughts and encouragement during this week of emotional eating. James, I eat while I cry!! <em>39</em> Tue, 6 Mar 2018 15:07:28 EST Keto is on the back burner for another week. The plan was to start yesterday after being out of state over the weekend. We went to Illinois (we live in Iowa) to visit my dad in the nursing home. Completely unexpected, but he passed away Sunday while we were there. Divine Intervention. Anyway, emotional eating is on the agenda for the week. But I WILL do this when we get back home. Tue, 6 Mar 2018 10:16:29 EST Daily Chat (March 2018) I was watching, watching, watching for the first of the month to start the month discussion off.... and then ... <BR> <BR> I don't know what happened. Now its March 5, but please lets finish the rest of the discussion for March here. <BR> Mon, 5 Mar 2018 22:43:45 EST Sweeteners Can someone explain to me why Stevia is ok, but not Splenda? I have a lot of Splenda on hand, so would prefer to use it, but if it hinders weight loss, I'll avoid it. Thu, 1 Mar 2018 13:47:14 EST I've been AWOL for too long! I had weight loss surgery 8 years ago and lost 165 pounds. After breaking my hip in a fall, then 1 year later had both knees replaced, I've put on about 25 pounds in the past 4 years. I want to get this off, so I'm going to try Keto. I was active on Spark 8 years ago, but it appears that things have changed somewhat, so I'm trying to figure it all out. I'm confused about keeping the protein grams low enough and posted a question about that already. Any and all support will be greatly app... Wed, 28 Feb 2018 19:46:03 EST Newby about protein I have followed Atkins in the past, but want to try Keto. I'm wondering about the best way to avoid eating too much protein, yet enough fats. Are there Keto recipes on this site? (sorry I'm very new at this!) I'm somewhat overwhelmed by it at this point. I'm not going to start until Monday as we leave tomorrow for a long weekend with family. I don't know enough about it to start right when we are leaving on a trip. Once I get acclimated to it, I'll be able to go as I please and be prepa... Wed, 28 Feb 2018 19:37:01 EST food additives: maltodextrin, soy lecithin etc how bad are these types of ingredients commonly found in prepared low carb foods? Sun, 25 Feb 2018 10:53:18 EST Keto and Hashimoto's Anyone have any conclusive info on keto and Hashimoto's? I see nothing but conflicting info but mostly stating that very low carb is NOT good if you have this autoimmune disease. Mon, 19 Feb 2018 18:18:14 EST Keto and type-2 diabetes Folks with type-2 diabetes have blood sugar that is too high. <BR> <BR> There are a few factors in this: <BR> - eating too many carbs <BR> - over production of glucose by the liver (gluconeogenesis) <BR> - not enough insulin production by the pancreas <BR> <BR> Eating Keto would address the first point of not eating too many carbs. <BR> <BR> The production of glucose in the liver, the second point, is the cause of higher blood sugar in the morning, called the dawn effect. <BR> <BR> Lastly... Sun, 18 Feb 2018 21:20:07 EST New but not new Hay everyone my name is Anita i am new to this group but not keto been following this way of eating for 6 months and loving it lost 50 and I feel fantastic so glad to be back in spark Sat, 17 Feb 2018 20:29:16 EST Hello Team Keto! <BR> <BR> Hello all. (First Keto Forum post.) I started 1/1/18 at 242 lbs. <BR> <BR> Today 2/14/18 CW is 224.6 woohooo 17.4 lbs down! I feel great, I'm hardly ever hungry and my blood pressure is also down to normal range! Happy Valentines Day everyone! Doing a happy Keto Dance here. <em>129</em> Wed, 14 Feb 2018 13:28:08 EST Greetings :) I am fairly new to keto, I have been reading about it for the past week and though I haven't jumped in fully yet I have been sort of testing the waters and I am ready to start a full keto lifestyle. I'm about to go to the store now to pick up some keto foods for the week. Any tips or suggestions? Sun, 11 Feb 2018 09:52:14 EST Best Day to start Keto .... Friday? What is the best day to start eating Keto? <BR> <BR> If you don't work on Saturday or Sunday, then Friday, or maybe late Thursday is a great time. Besides what is in the middle of digestion, the body stores extra carbs in glycogen. This is carbs packaged in water, stored in liver and in muscles. When marathon runners, typically fuelled by carbs run out of stored carbs, they can "hit the wall" before the race is over. A sudden loss in fuel. <BR> <BR> So if you start on Friday, you "hit the w... Fri, 9 Feb 2018 06:12:37 EST Start of Keto - side effects I personally had to overcome a hurdle of being dizzy and weak for a few days. <BR> <BR> My wife also had rashes though, and the only thing we could figure was toxins buried in body fat, that were being released. <BR> <BR> Anyone else have side effects when starting Keto? Physical or emotional? Or unusual cravings? Thu, 8 Feb 2018 17:31:54 EST Hello :) Hi everyone! I'm a 33 year old female living in Midwest, USA who needs to lose 100 lbs. I am Type 2 diabetic and I have high blood pressure. The more I read about keto, the more I think it's the exact thing I need to help all of my medical issues. I used to obsess over calories and I just cannot do it anymore! I lost 70 lbs. that way but gained back 100. I always knew there had to be a better way and I think I've found it! Mon, 5 Feb 2018 15:59:30 EST New Years' Resolutions Food for thought: <link><BR>marter-living/get-your-resolution-back<BR>-on-track.html?mabReward=ART_TS7&amp;r<BR>ecid=106yrIuAkELQXsCt1EseAkVhQCV&amp;recp=0 </link> <BR> <BR> how to make good new years' resolutions. Interestingly, it reinforces how SMART resolutions are made (another sparkpeople article)!! <BR> <BR> ARE YOU STILL IN? What steps are you doing to make it happen? Sun, 4 Feb 2018 21:19:07 EST Hi to all! I've been doing keto for 4 weeks now - 2 serious weeks, if you count the time it took to get my macros in balance. I have lost 15 pounds so far. I am not seeing or feeling it yet :-( My jeans are still a snug fit, but the scale and tape measure tell me I'm doing something right! <BR> <BR> I really like the wide variety of acceptable foods on the keto plan, though I do still miss my carbs. My once a week treat is a slice of multi-grain toast. <BR> <BR> I look forward to getting to know you ... Sun, 4 Feb 2018 10:55:02 EST Help.. how many calories should I eat? Hi everyone, <BR> <BR> I'm Emilie, I'm new here, nice to meet everyone! <BR> <BR> I am wondering if any of you have some advice for me.. I have been doing lchf for about three and a half weeks, I lost quite a bit of weight the first week and now it seems to have stalled. I'm not overly concerned about that because I feel really great, for the first time in probably years. <BR> <BR> But I do have about 40 kg to lose and so of course I want the numbers on the scale to start go down. So I'm ... Fri, 2 Feb 2018 05:15:14 EST Daily Chat (February 2018) Happy February!! Thu, 1 Feb 2018 02:12:11 EST New Team Goals Why are the new team goals what they are? <BR> <BR> The old team goals were somewhat generic, fine for health, but really not so connected to what this team is about. This team is about eating Keto. So Holly and I discussed this and thought about what would be more Keto oriented. <BR> <BR> 1) <BR> The first goal is to eat very few carbs, as this is the most significant for Keto. For folks new to Keto, the most important of all. <BR> <BR> 2) <BR> The second goal is the next most significant... Mon, 29 Jan 2018 14:38:56 EST Blinded me with.... cience!! If you're like me and could use something to listen to when you're doing chores (or in my case today, wiping the floor for about an hour in the basement - 5 gallon bucket of water was on our cold cellar floor and we live in the mountains and it's only January...ugh) <BR> <BR> anyway, here's what I was listening to during the drama - it's Dr Stephen Phinney in Australia (2016?). <link><BR>v6OgHJE&amp;t=2714s&amp;list=PL56A4E79<BR>136C5A3A9&amp;index=17 </l... Thu, 25 Jan 2018 19:18:49 EST Planning for TRAVEL Experienced folks, please chime in on eating strategies when all meals will be in restaurants for an extended period (a week) or at a resort/cruise <BR> <BR> We have two trips coming up. <BR> Flying for one-- with only a carry on, I am not going to be able to stash the coconut oil but may try and put some in a baggie for am coffee. <BR> On the second one--a cruise, I will take the jar in my luggage If I can fit it. So I can do coffee w cream and coconut oil. <BR> <BR> Beyond that-- I am n... Tue, 23 Jan 2018 16:09:59 EST Sugar - Know your enemy, know yourself - Sun Tzu I could have titled this topic so many things. Like "a rose by any other name", etc. <BR> <BR> I'm bringing up the taboo topic of "sugar" ... there I wrote it. If one reads nutrition labels and lets say avoid things with added "sugar" one might be missing a whole host of other related things, other names for sugar, or other types of sugar, or other very pure carbohydrates that don't even taste sweet, yet raise blood sugar and are really virtually impossible to have in any quantity when eatin... Fri, 19 Jan 2018 23:08:41 EST palpitations Can someone please tell me how long it took for the awful palpitations to go away? I could swear there was an earlier post here on that topic but it seems to have vanished. It's been 5 days with this symptom now and I am about to give up on this lifestyle if this doesn't get better. I am in ketosis (1.5 blood at fasting), blood glucose has dropped to normal levels (3 weeks in this time around - fell off the wagon for a couple weeks during the holidays due too many gifts of wine!) Weight is u... Fri, 19 Jan 2018 09:11:12 EST Where did my ketones go???? Been using keto urine strips since mid-November. Been at moderate level for weeks. Bought a blood ketone monitor and received it yesterday. First test a couple hours after dinner last night came out at 1.5 mmoL. Did a fasting baseline this morning and it was 1.1. Instructions said to test before dinner when levels are supposed to be at the highest and it's coming in at 0.4! WTH??? Wed, 17 Jan 2018 17:19:06 EST TEAM GOALS QUESTION I have a question. The team goal of eating 50gm (carb) or less one time a day, does that mean you only have one meal a day? <em>2</em> Mon, 15 Jan 2018 11:22:23 EST Hair Loss on KETO I am experiencing tremendous hair loss during the last year I've been on the KETO diet. I've lost 44 pounds and feel great otherwise. Is this common? Or has anyone else experienced this while on the KETO diet? Sun, 14 Jan 2018 16:37:58 EST Cycle Changes with Keto & PCOS? Since having my daughter in 2010, my weight has been crazy! The things that worked before I had her no longer worked. I have PCOS, so my cycles have always been all over the place until I started Lean for Life about five months before I got pregnant with her. They regulated to exactly 45 days, 3-5 days long. Fast forward to about 3 years ago, my cycles changed to basically just spotting every 3-5 weeks for a day or two. Today is my day 4 of Keto and day 4 of my cycle. Each day, as I'm losin... Thu, 11 Jan 2018 10:32:04 EST we can do it @FENDERJAZMAN AND @ JWARD199 <BR> We CAN do this! One step at a time. Thu, 11 Jan 2018 09:35:44 EST Hello Hello all. I am 31 and in Nebraska. I've been on a high protein diet (nutritionist monitored) for a little over a year and have lost nearly 140lbs, but a GP suggested I take a look at Paleo to help with some of my MCAS symptoms. I noticed on the community feed that a lot of keto meals are perfect for my high protein diet, too. I ordered the Paleo Diet and some cookbooks to get me started, but I want to modify and kind of blend Paleo and keto to see how that works out. I am interested in learn... Wed, 10 Jan 2018 13:17:25 EST Lightheaded I started my keto journey in mid-November and dropped 11 pounds in the first 3 weeks. Things started to slow down a bit, which I expected once the water weight was gone. Then the holidays came and friends were giving me bottles of wine as gifts. So, long story short, I gained back half the weight I lost. I got back on track on New Years day and lost 4 pounds that week. Keeping my ratios on track, total carbs between 20 - 22 grams, protein between 60 - 80 grams and fat at 90 - 110 grams.Most ... Tue, 9 Jan 2018 19:22:51 EST New to team I have just started this WOE I have done low carb before so it is not much different form what I see. My goals are starting weight 222 goal weight is 130 to 140 Nice to meet you all, Mon, 8 Jan 2018 12:37:13 EST Food as Fuel or Entertainment or ... I'm just curious what people opinions are about food. What are your feelings about food? <BR> <BR> At the core of it all food provides us with calories, and with building blocks for the body. Very complex building blocks: <BR> - protein (amino acids chained together, some of which must be obtained from diet) <BR> - carbohydrates (pure energy) <BR> - fibre (a type of carbohydrate) <BR> - fats (fatty acids, some of which must be obtained from diet) <BR> - vitamins <BR> - minerals <BR> - etc. ... Sat, 6 Jan 2018 20:34:57 EST HEY EVERYONE TODAY IS DAY 3 OF LIVING A KETO LIFESTYLE. I AM 41 AND CURRENTLY WEIGH 429 POUNDS. I ULTIMATELY WANT TO LOSE 200 POUNDS BUT SET A SMALL GOAL OF 50 POUNDS AS TO NOT DISCOURAGE MYSELF. I AM LUCKY ENOUGH TO HAVE AN AMAZING HUSBAND THAT IS JOINING THIS JOURNEY WITH ME. <BR> I HAVE 4 GROWN CHILDREN PLUS 2 BONUS DAUGHTERS AND 3 ADORABLE GRANDCHILDREN. <BR> I ENJOYING COOKING, AND GARDENING. I CAN'T WAIT TO START A FRESH HERB GARDEN. <BR> HAVE AN AMAZING DAY EVERYONE! Wed, 3 Jan 2018 13:56:29 EST Hello Fellow Ketoers Good afternoon! My name is Kerry and I am a repeat offender when it comes to weight loss. This is my first time trying Keto and although only on day two so far so good. Always more motivated in January! This "diet" appealed to me because of the high fat content vs. a high protein content. I felt like it gave me more range to eat foods I like such as bacon, cheese, full fat cream and alcohol. I always struggled to get enough protein in when on an Atkins-style diet so Keto I think is going ... Wed, 3 Jan 2018 12:37:12 EST Stephanie keto person I have been watching Youtube videos of people who are doing a keto lifestyle, I find them inspiring and I am learning a lot. They all seem to have an adjustment period and then settle into ketosis. They have very similar descriptions about what ketosis feels like. Which is the same thing I've felt in the past. <BR> <BR> And then I stumble upon Stephanie keto person's channel, and I get disheartened with the whole thing. Today in the video I watched she said "so many people e mail me saying t... Mon, 1 Jan 2018 19:37:24 EST Natalie's journal 1/1/18 <BR> <BR> Pre Keto weight:142 5ft <BR> Goal weight:115 <BR> Yesterday's weight:138.4 <BR> <BR> I've been doing Keto for about a month now. The reason why my loss isn't more is because I fell off during Christmas. Huge mistake. Before that I was down to 135. <BR> <BR> I think this journal will be a good idea to track my progress and get some input if I'm making mistakes. <BR> <BR> Today is my 2nd day of being serious about Keto after falling off during Christmas. I'm finding it ha... Mon, 1 Jan 2018 12:14:53 EST Daily Chat (Jan 2018) Happy New Year to everyone. <BR> <em>410</em> <em>283</em> <BR> <BR> Holly and I discussed creating a new "Daily Chat", so here it is. There are a few simple reasons for this. First the creator of a discussion can change the title long after creation, so this discussion may change title to "Daily Chat (Jan 2018)" or "Daily Chat (Jan-Feb 2018)" ... <BR> <BR> The point of that is for newcomers who enter the team room, they instantly see that the team is alive. <BR> <BR> Secondly we ... Mon, 1 Jan 2018 02:35:24 EST How to add more fat How do you add more fat and cut your protein? I am over in more daily protein and under in my daily fat. <BR> <BR> Thanks <BR> Sun, 31 Dec 2017 06:16:06 EST Newbie inlove w/keto&#10084; Hello everyone! My name is Natalie, I just started keto 29 days ago and I am so happy I found this lifestyle! <BR> <BR> I feel like I've tried everything to lose weight, I've even done low carb before, but not the correct way. What I love about keto is i feel like it's cured my food addiction. Apparently I cannot tolerate very many carbohydrates without having crazy cravings for more. All I thought about was food, and I was so hungry. <BR> <BR> But now, I never think about food. Fat keeps ... Sat, 30 Dec 2017 13:05:10 EST Take out salad It's a fact that I'm going to get one or two a week. Often from Chick fil a or panera. <BR> Where is the best place to get a good Keto salad? What dressing? <BR> Thanks, <BR> Susie Fri, 29 Dec 2017 08:57:22 EST Just me Twice retired mom to three wonderful adult kids. I've just slowly gained over the years and now I'm flirting with 200. The only time I've really lost was a stint with weight watchers and I felt like I was obsessing with food all the time. So when I started thinking about other things I gained it back. I hope this way of eating will become automatic and I can stick to it. <BR> I've done lots of reading and have a couple of questions. <BR> Does bulletproof coffee count as a meal? Or is that br... Thu, 28 Dec 2017 14:19:16 EST SOS Looking for some very specific food help. We are driving up to Canada next week to visit some very distant relatives. There will be seven of us traveling so I want to bring some food. We can't bring meat unless it is in the original packaging. <BR> <BR> Do any of you know of some type of casserole or crockpot meal that we could bring up cold or frozen, bring the meat separately, and just take it out of the packaging and add it when we get there? I want to bring a main because I have a feeli... Fri, 22 Dec 2017 02:27:52 EST exercise during early keto. Hi, Looking for a bit of advice, Ive done keto a couple of times and have trouble getting past the first few weeks because as soon as I try to exercise I bonk all the time and don't seem to be able to use the ketones Im producing for fuel. <BR> Im well into Ketosis and today and yesterday had to stop on the hill to catch my breath whilst on my daily walks. <BR> How long will it take to get past this stage and get to actually running the engine on ketones? <BR> <BR> Sun, 17 Dec 2017 09:53:49 EST KOOKERS JOURNAL Well yesterday was my first day getting into keto 50g of carbs, 98g fat and 80g protein. <BR> Spent a lot of time wee-ing away water weight during the night and woke up 11/2lb down o the day before. <BR> today I've managed my carbs better and am at 50g and had banana pancakes and full fat yoghurt, which is a real treat. <BR> I went and shopped for keto foods in Aldi,cheap bacon and eggs, fish full fat cream and yoghurt and then Iceland for frozen veg and low fat mince. <BR> Breakfast today ... Wed, 13 Dec 2017 14:09:44 EST Hi I just started the Keto plan on Friday (12/8/2017). So far so good. I am pre-diabetic and have PSOC and hypothyroidism. I am really hopeful that staying on the plan will help with each of these conditions. I am really thankful for all the tips the team members are providing. Mon, 11 Dec 2017 11:44:34 EST nutrition tracker Hi y'all. Just wondering if any have added net carbs to the nutrition list. Some times I have more net carbs than I actually ate! Has this happened to anyone else? Thu, 7 Dec 2017 11:47:47 EST New and Needing Advice Hi all! I'm new to keto and not actually doing it for myself. (I bonk HARD if I don't use carbs in training.) BUT, my husband's doctor told him last week that he has to cut his carbs to improve his diabetes. His A1C was a 9 last time and doc says he has to cut that number in half. Anyway, I'm trying to help him because I've been doing Spark consistently for almost two years (this month). I've lost about 90 pounds (it was 100, but darn stress). He misses chips and cookies and is all but misera... Wed, 6 Dec 2017 21:08:29 EST Newbie but not... Hi everyone. After reading all the interesting intro posts, here's mine. <BR> <BR> I remember being 9 years old and 99 pounds. I also remember being 13 and weighing 165. Change of school and attitude and at 14 I had lost a lot (don't remember) and felt a lot better about myself. At that point I was my full adult height of 5 foot nothing. <BR> I was a healthcare worker for a couple of years (x-ray and MRI tech)and I recall weighing 135 and being viewed as the heavy girl of the department.... Sun, 3 Dec 2017 17:47:11 EST Recipe request for specific ingredients In an effort use the food we have on hand, and not buy as much, and not move as much (in TWO weeks!!!) im looking for some recipes that will help us use some items. First up are pecans and almonds. I think I can find a use for the pecans, but I have a LOT of almonds. Some are raw, some are sliced, some are slivered, etc. I use them on salads, and we do snack a bit on them, But again, a lot! I also have some pepitos id like to use. <BR> <BR> So, toss your favorite/best ideas as ways to use t... Fri, 24 Nov 2017 16:42:42 EST sleeping <BR> been on keto for 4 months and down 30 lbs . Feel great and good energy . I use to sleep through the night no problem . ITs been about 2 weeks now that after 4 hrs i keep waking up and dont get a good sleep . I been taking magnesium , calcium,phosforus and hymalian pink salt daily . Any suggestions what i could do to take to give me a full 8 hrs sleep. Thu, 23 Nov 2017 21:50:08 EST Keto Granola This knocked my socks off! I was missing cereal something bad. Super easy to make too. <BR> <BR> <link><BR>keto-granola/ </link> <BR> <BR> <img src=""> <BR> <BR> I used some pecans, slivered almonds and about 10 pepitas Mon, 20 Nov 2017 17:13:21 EST Mandy's Epic Life Okay, quick backstory. I've been overweight my whole life, since about 8 years old anyway. I grew up with my dad weighing me weekly and putting me on diets and refusing family photos with my (also overweight) brother and me. Needless to say, this was not positive for my self-esteem (HATED myself) or my food issues. I got up to 260 pounds and a size 24 by high school graduation. <BR> <BR> My first husband told me I was beautiful every day and I stopped hating myself, but the food issues pers... Wed, 15 Nov 2017 10:28:59 EST Long-term fasting? Has anyone here tried long-term fasting? <BR> <BR> I've done quite a bit of intermittent fasting, and I've fasted for 2 &amp; 3 days. I'd like to try a longer fast. <BR> <BR> Anyone with any experience? Sun, 12 Nov 2017 18:25:13 EST Science of Splenda I went to the nutritiondata website and looked up Splenda: <BR> <BR> <link><BR>9252/2 </link> <BR> <BR> Right off the top it shows that a 1 gram packet has 0.9 grams of carbohydrates, which is 90% of its weight. As you know sugar is 100%, and 90% isn't much different. <BR> <BR> So Splenda is not sugar, but it is all hype. Powdered splendid is made from maltodextrin, so that it measures like sugar. Maltodextrin is not sweet, and is hyped as a bulking ... Sun, 12 Nov 2017 10:37:51 EST Fat Bombs It is interesting how we were brought up to avoid fats. <BR> I enjoy coffee at work in the mornings 1 -2 cups. <BR> I always feel guilty putting in a heaping tsp of creamer. Now I come to find out there is pitiful amount of fat in it and I need to go for the gusto "Heavy Whipping Cream!" to bring up my micros. My how decadent. :-) <BR> <BR> I have been given the advice to reduce protein which means I need to up my fat. <BR> <BR> Please share your favorite fat bomb recipe. I am on the hunt. ... Thu, 9 Nov 2017 18:40:57 EST Hello! Hello I’m new, I’ve been browsing and reading recipes for a week or so on here. I started keto on sept 27, I’m down 24lbs and 10.5 inches. I do great through the week, weekends are very hard! I feel so much better eating healthier and I can’t wait to see the future me&amp;#128521; Wed, 8 Nov 2017 17:58:58 EST Pizza, Cauliflower crust <img src=""> <BR> <BR> Made my first cauliflower pizza. Definitely worth making again. <BR> <BR> Next time I am going to weigh the cheese. Tue, 7 Nov 2017 22:07:40 EST Waffles or Pancakes LOW CARB PANCAKES OR WAFFLES <BR> <BR> <img src=""> <BR> <BR> Here is a recipe for low carb pancakes, and they taste like regular pancakes, I put a little butter on top and a little "E.D. SMITH No Sugar Added" syrup which was still about 15% sugar. Regular maple syrup is 70% carbs, and I only had a little. <BR> <BR> This will make 8 pancakes, fewer larger pancakes will be harder to flip. <BR> <BR> 8 Pancakes: ... Sun, 5 Nov 2017 13:11:56 EST DIY Protein Powders - there is such a thing? On a lark, I decided to see if there were any Do It Yourself recipes on SparkPeople SparkRecipes that I might be interested in - to my surprise, there was a DIY Protein Powder recipe! I was really surprised. It had NEVER occurred to me I could make my own. <BR> <em>40</em> (closest thing to a "Duh!" emoticon I can find!!) <BR> <BR> <link><BR>es.asp?food=DIY+protein+powder&amp;a= </link> <BR> <BR> I also did a SparkSearch (because, you know, Spar... Sun, 5 Nov 2017 00:55:31 EST Starting Keto If you are starting Keto here is some general advice. <BR> <BR> 1) Worry about cutting carbs first, don't worry about getting dietary fat in, not at first anyways <BR> <BR> 2) Start Keto on a day where the next two days are not work days. So if you work Monday to Friday, but not the weekend, then start on Friday, Friday will be pretty good, and you will run out of stored carbs on the weekend, and better then than at work. <BR> <BR> 3) If you feel slightly dizzy, drink some more fluids, and... Sat, 4 Nov 2017 00:08:55 EST Exercise and Sore Muscles I have a theory that when you burn carbs you leave lactic acids in your muscles. It flushes out slowly, but if you do a lot of exercise or physical work, it doesn't all flush out, and your muscles feel sore. <BR> <BR> You attribute the soreness to over exertion, too much physical activity, when it is actually chemical (or biochemical). <BR> <BR> When you burn fats as your major calorie source you don't have this issue, you walk more, or exercise more, and you are less sore than before becau... Tue, 31 Oct 2017 23:30:05 EST newbie in Greece Hi Everyone <BR> I'm coming here from a long history of on-and-off low-carb dieting, starting with the original Atkins (I have his 1971 book) through to other versions such as Zone, Protein Power, South Beach and, most recently, Dukan. I have done these for weight loss. For some auto-immune issues such as alopecia and thyroid I have tried Paleo/AIP but while I believe in this approach I don't have enough willpower to stick to it for a long time. <BR> I don't know how different Keto is fro... Sun, 29 Oct 2017 05:06:10 EST Seven day (and more) Keto meal plan I found a meal plan for a week. It look pretty good. On this page is a PDF with "this week's meal plan". <BR> <BR> It looks like it is from 2014, so its not clear if it is updated weekly. I sort of doubt it. But it is one week anyways: <BR> <link><BR>k-one-ketolow-carb-7-day-meal-plan-pro<BR>gress.html </link> <BR> <BR> Here is a two week meal plan. Just click on each picture for its recipe: <BR> <link><BR>t-plan ... Sat, 28 Oct 2017 00:03:25 EST Hello everyone, I'm new here Hi all, <BR> I joined this site 2 days ago and realised that for most of my life I've been eating what resembles a ketogenic diet. It's just what I've always liked to eat and it has worked splendidly until 3 - 5 years ago, when I started eating too much to deal with emotions. Aaaand during the last 4 - 5 months it's gotten out of hand when I also started delving into sweets. <BR> Now the plan is to just cut back on calories without much adjusting the distribution in fat/protein/carbs. Counti... Tue, 24 Oct 2017 04:12:11 EST Bread Thinks to RKOTTEK (Richard) for posting this link. I just didn't want it to get lost, so I thought I'd put it in the recipes section. <BR> <link><BR>-free-bread/?t=SNEYC </link> Fri, 20 Oct 2017 15:51:58 EST Hunger and Hormones There are two key hormones associated with hunger. <BR> <BR> Leptin is a hormone, made by fat cells, that decreases your appetite. Levels of leptin, the appetite suppressor, are lower when you're thin and higher when you're fat. But many obese people have built up a resistance to the appetite-suppressing effects of leptin. <BR> <BR> When the stomach is empty, ghrelin is secreted. When the stomach is stretched, secretion stops. Just like leptin, ghrelin goes into the blood, crosses the blood... Wed, 18 Oct 2017 09:18:21 EST Hi I've been doing Keto for a few weeks. I'm down 14lbs. I haven't been on Sparkpeople for years. And I decided that might help. <BR> <BR> I would like to lose over 100lbs. I've already lost over 100lbs. Weight was creeping back on and I've been having more fibromyalgia flares. So I decided to do Keto and get things back on track. Tue, 17 Oct 2017 12:54:37 EST e-mail notifications To subscribe from Team emails/notifications: <BR> Roll your mouse over the "Community" tab near the top of the screen. <BR> Click on "SparkTeams." <BR> You'll now see your SparkTeams page. <BR> Click on "Manage My Team Emails/Settings," which is to the right of the heading, "My SparkTeams." <BR> You'll now see your SparkTeam preferences page. <BR> <BR> Check the boxes you want in order to get e-mail notifications. Thu, 12 Oct 2017 22:24:19 EST increase fat and decrease protein I used the macro calculator to determine what my total calories, fat, protein, and carb intake should be daily. I have a hard time getting enough fat without going over on the protein. My protein is supposed to be 64G and fat 112G with 20 G carb with 1341 max calories. I do cook bacon, eat avocados, and get most of my fat from dairy and meat. What do you do to get the fat ratio higher? I'm usually way under. I track everything I eat, and always use the recipe calculator. These are such ... Sun, 1 Oct 2017 11:11:32 EST Keto and cancer It seems that cancer cells may not do so well when you eat Keto. <BR> <BR> I have to say that I don't understand most of this article: <BR> <link><BR>C4215472/ </link> <BR> <BR> But I do understand the conclusion: <BR> "Ketogenic diets could represent a potential dietary manipulation that could be rapidly implemented for the purpose of exploiting inherent oxidative metabolic differences between cancer cells and normal cells to improve standard therape... Mon, 25 Sep 2017 11:04:42 EST New I am new to this group, I started this WOE about 6 weeks ago and I already feel better physically. Sat, 23 Sep 2017 14:41:41 EST Lower protein suggestions The Keto calculator I used suggested 60-70 g of protein a day. Looking back at the last 30 days, there are only 30 when I've been under 70, and 6 more where I'm still in the 70s. <BR> <BR> Any suggestions to reduce protein? I am looking back at my tracker tonight to see if it is portions of meat at meals or the addition of cheeses and other dairy with protein. <BR> <BR> Or, should I not worry about getting protein lower? I would say that Im pretty consistently under 100g, with the outlyin... Fri, 22 Sep 2017 21:25:23 EST Mostly Listening I have been reading everyone's posts and learning lots. I don't post too often (maybe I should). I have been doing Keto woe for a few months now and have lost 34lbs People are noticing (I however, don't see any difference in the mirror). Today I tried the Bullet Proof Coffee.... oh YUCK. Having said that, I did drink the whole thing and it did bring me into the 70% Fat for the day. I have not had difficultly getting off the bread train as I thought I would. For the newbies ... listen to... Fri, 22 Sep 2017 16:39:36 EST 90 Second Keto Bread This is my go-to. You can add whatever seasonings you want into the mix. For fall I have been adding pumpkin spice to it. <BR> <BR> 3 T almond flour <BR> 1/2 t baking powder <BR> *add seasonings of your choice <BR> <BR> Mix in microwave safe dish or ramekin. Then add <BR> <BR> 1 egg <BR> 1 T melted coconut oil <BR> <BR> Mix well. Microwave for 90 seconds. Let stand for 1-2. Toast or grill. <BR> Wed, 20 Sep 2017 12:41:33 EST How Keto changed me (physically, emotionally, ...) This topic was suggested my a team member. <BR> <BR> This is a place to discuss what good changes you've experienced since eating Keto. A place not just to discuss weight loss, but also other health issues, or just feeling better about life, whatever it helped with. Wed, 13 Sep 2017 11:15:21 EST Getting Started Hi everyone! I'm new to this group and new-ish to living a Keto lifestyle. Doing this for autoimmune issues. My doctor recommended to reduce inflammation. I also need to lose about another 34 lbs., having already lost 32. Looking forward to reading about everyone's successes and tips! Sat, 9 Sep 2017 16:06:13 EST Getting back on the Keto train Hi all been away since March. Started my Keto journey at 310 and fell off the Keto train in about March, but I did continue to maintain some control. Got back on the train this past Tuesday. I started at 290 with a 3 day fast and am down to 283. Feeling positive, but still battling hunger pains. Ketosis has not fully kicked in I guess, but mood and energy is very good. Keep on Ketoing on everybody. Fri, 8 Sep 2017 09:04:42 EST Daily Requirements (first post) First if all I'm going to be a bit inconsistent here. I'm going to give some links to pages that indicate a daily amount of carbs. I'm going to ask you to ignore the carb information, but take everything else. <BR> ================================= <BR> CARBOHYDRATES 0 GRAMS <BR> ==================================== <BR> So for information on daily carbohydrate requirements, it is none. Here on Wikipedia: <BR> <link> </link> <BR> On that page it says: <BR... Tue, 5 Sep 2017 17:17:13 EST Hello - I've began reading....... the wonderful advise and looking into others links, great information. <BR> <BR> I'll try to keep this short. At 59 I quit smoking and became hypothyroid, we're talking huge water retention, foggy brain, depression and just about anything else that gland could throw at me. <BR> <BR> Now 4 years later, my numbers are all perfect with the use of meds. What is off is the water retention, painful joints, lack of energy and a clear thinking head. <BR> <BR> After reading about getting on a Ket... Mon, 4 Sep 2017 12:01:31 EST Why can't I loose weight faster? I often fall back on the simple calorie math, that a pound of body fat holds 3500 calories, and you just have to eat less than you burn to loose weight. <BR> <BR> While this is generally true, the body can do strange things to upset this simple idea. It can for example re-route blood flow to loose less body heat (calories), or make your movements slower, and more lethargic, to make movement more efficient and also burn fewer calories. So its not all cut an dried.... but I'll pretend it is f... Mon, 4 Sep 2017 10:08:50 EST Rash? Hey Gang -- I am about 1 month into Keto (using to get diabetes under control) and I've got a terrible rash going on my hands. Now to be fair, I have had "something" going on for a couple of years on my hands -- I believe it to be a type of eczema called comes and goes actually. <BR> <BR> However -- it got exponentially worse after I started STRICT LCHF...I have heard mention of a "keto rash" while your body detoxes, but any info I can find is about rashes on other parts o... Sun, 3 Sep 2017 13:29:15 EST Intro and I have a question: Hi yall. I am currently on Whole 30. I am beginning my 3rd week and am interested in finding what I might transition to when this comes to an end. I've enjoyed the non-scale results so far and am leaning toward a keto lifestyle. <BR> The posts here are very informative so thanks! <BR> <BR> Does anyone have a suggestion on a good book regarding keto? There are so many to choose from, so I thought yall could steer me in the right direction and help narrow down my choices. <BR> <BR> I'd ... Tue, 29 Aug 2017 13:15:56 EST My favorite chicken recipe This is by far my most favorite way to make chicken. Cracklin Chicken! <BR><BR>cracklin-chicken <BR> <BR> We eat this at least every other week. Its a welcome break from heavy/cheesey meals. I like to have something crispy now and again. Even my kids eat them. To keep the macros in line I usually serve this with a mayo based dipping sauce, though it is amazing without. I typically serve with a veggie side like cheesy broccoli or sauteed zucchini wi... Mon, 28 Aug 2017 16:09:14 EST Omelette ideas My go-to breakfast is an omelette or egg scramble with veggies... <BR> Came across this listing this morning and made me smile so am sharing : <BR> <BR> Omelettes in their commonly known state usually follow ketogenic macros. The base of eggs, addition of vegetables and/or cheese makes them naturally very low in carbohydrates. I’ve seen higher carbohydrate ingredients like sweet potatoes, black beans and quinoa added to an omelette. Stick to low-carb vegetables, fresh herbs and avocado. Omel... Mon, 28 Aug 2017 13:04:43 EST Hello - Finally Hello everyone. This is going to be a long one. I have been on the Keto diet for a year as of last week. I follow the posts here whenever I'm notified of one, but I don't believe I have ever posted. I apologize for lurking so long. Long ago I did Atkins and have cut carbs on and off my whole life. I pretty much held my own until I quit smoking 28 years ago, and then all bets were off. I could not keep food out of my mouth. I became horribly addicted to bread, white rice and sugar and weighed,... Tue, 22 Aug 2017 18:54:41 EST Anyone heard of Carb Nite Solution? I'm following the Carb Nite Solution diet, which is essentially a ketogenic diet, but with an evening of carb loading about once a week. Has anyone heard of it, or is anyone here following it? Tue, 22 Aug 2017 11:50:29 EST Just found this Team Hey everyone! I've been following the Carb Nite Solution diet for about 7 weeks now. I've got a "personal trainer" helping me through, which has been absolutely amazing for my progress. (My trainer is a good friend of mine, so it's very cost effective. haha!) I've been eating 25 or less grams of carbs a day, doing weight training 2 to 3 times a week, and walking 3 or more times a week. I've lost 14 lbs and a couple inches since starting. Tue, 22 Aug 2017 11:30:05 EST Amino acids from protein A protein is a chain of amino acids, and it is those amino acids that your body really needs. <BR> <BR> There are 20 different amino acids, each of which is a reasonably complicated collection of atoms. They are given names, abbreviations and letters. I'm name just two: <BR> - alanine, ala, A <BR> - tryptophan, try, W <BR> <BR> Here is a full list: <BR> <link><BR>cid/the_twenty.html </link> <BR> <BR> There is an optimal ratio of these needed by the h... Tue, 22 Aug 2017 09:45:56 EST Hi-Newbie to the KETO Lifestyle Change Hi, <BR> I am glad I have found this team. I started doing KETO on 8/14/2017. The day after my birthday-LOL. I look forward to growing, encouraging and sharing information with you all. <BR> <BR> As of today I have lost 6.6 lbs since starting on Monday - which is awesome and blows my mind. I don't care if it is water weight, it's less weight to carry. I have test strips and after day 3 I was in KETO already. I couldn't believe it, I thought it would take 4-6 weeks. Mon, 21 Aug 2017 16:24:11 EST High cholesterol If you have high cholesterol, the first guess is to not eat foods high in cholesterol. <BR> <BR> The problem is that for a healthy person the body products 80 to 85% of its cholesterol internally, and only the much smaller part from food. Here is that information from Harvard Medical School: <BR> <link><BR>how-its-made-cholesterol-production-in<BR>-your-body </link> <BR> <BR> If your cholesterol is high, chances are it is that internal generation that ... Sun, 20 Aug 2017 09:48:56 EST Happy I found this forum Hi I'm SISISI2 and happy I found this forum! I have been doing Keto for awhile now on and off. For me it is very hard because in my world I'm the only one that is trying to make this lifestyle change. Temptation is every where the minute I leave my house! I need like minded people, support and accountability. I am going to start on Sunday. Looking forward to sharing this journey. Thanks in advance.... Thu, 17 Aug 2017 09:14:25 EST Coming back to a low carb WOE Hi. I lost a lot of weight back in the day when Atkins was new. Seems like a lifetime ago. Since then, I've had several children, gone through menopause and gotten older. All of which has made me realize that it is SO much harder to lose weight than it used to be. Not that I was ever skinny, but I'm now at my heaviest without being pregnant. <BR> <BR> So, after much research, I've decided to go low carb again. I started May 13, 2017, and have lost 19.2 pounds so far. It doesn't seem l... Mon, 14 Aug 2017 21:44:37 EST Hello Hi <BR> <BR> I've just started keto and Intermittent Fasting. I'm so intrigued by the variety of what you can eat. I'm looking at permanently changing my lifestyle to low carb. So this is beyond a diet for me. Happy and excited to be here. Sun, 13 Aug 2017 03:19:09 EST Type-2 diabetes and Keto Type-2 diabetes is where you produce insulin, but your cells are insulin resistant, so the insulin doesn't manage to get the blood sugar down by putting it into body cells. <BR> <BR> Carbohydrates of all types (except fibre) raise blood sugar. Some may be more complex than simple sugar and get digested slower, but in the end will have a blood sugar impact. <BR> <BR> Insulin is a hormone that helps get blood sugar out of the blood where it is not so good, and into cells. If you are exercisin... Fri, 11 Aug 2017 23:18:53 EST Hiya! Newbie here. 33 yo mom of one, starting college in a few weeks, married to a carb loving non-diabetic. I've been on this woe since 7/28/17, so two weeks today. I've already lost about 12 lbs roughly, but keep bouncing up and down with my weight. Huge booknerd too, so I plan on buying and reading several books on this diet. Still down about 40 lbs in the last 6-7 years. Fri, 11 Aug 2017 02:18:57 EST joseph's lavash..fathead dough replacement Picked this up over by the pizza sauce at Walmart. These breads are big..I would estimate 14 to 16 inches by 8 to 9 inches..and thin. A whole bread has 8 net carbs..and is BIG lol. I was so excited to see it as the calories seem reasonable compared to fathead. . Anyway I am going to crisp one up in the oven and see how it works for pizza! <img src=""> <BR> <BR> <BR> <img src=" Wed, 9 Aug 2017 20:32:37 EST Microwave scrambled eggs This is less of a recipe and more of a method. I used to make this years ago and figured it could help people with quick, mess free egg preparation. <BR> <BR> What you need <BR> 1 oz cream cheese <BR> 2-3 eggs <BR> <BR> Put 1 oz of cream cheese in microwave safe bowl and microwave until soft approx 15-20 seconds. Add eggs to bowl and scramble. Microwave in 30 second increments re-mixing each time until cooked to your liking. Mine took about a minute and a half. They come out fluffy and de... Fri, 4 Aug 2017 17:02:15 EST Cautionary Tale Hey y'all! I know I haven't posted in a hot minute but I've just been busy, feeling blah mentally and physically, and generally emotionally drained too. <BR> <BR> But enough boo hooing on my part. . .lemme get to the informational part. <BR> <BR> As some of you here remember, I've been on keto since about the beginning of the year. To me, it's not that long, it's less than a full year. Also, I wasn't doing this to lose weight, I was doing it to stay off of insulin. <BR> <BR> So fast forwar... Thu, 3 Aug 2017 21:42:09 EST Exercising away a bad diet The myth that all calories are equal gives rise to the idea that you can burn off a bad diet with exercise. <BR> <BR> So indulge in what you "like", maybe a banana split, maybe a burger, fries and a coke, but exercise it off. <BR> <BR> But you can't out run a bad diet. <BR> <BR> <link><BR>-fat-fast/can-you-exercise-bad-diet </link> Thu, 3 Aug 2017 10:11:19 EST Why Keto? Why Keto? <BR> <BR> There are a few reasons. Humans don't need any carbohydrates at all. We need protein for muscles, organs and tissue, and we need essential fats. <BR> <BR> So protein and fat can be burned for energy, or used for structure, ... flexible. Carbohydrates can only be burned for fuel. <BR> <BR> If you want to loose weight, and want to cut calories, the choice is obvious. Cut the nutritionally empty carbs. Of course the most extreme example of carbohydrates is sugar, which is... Sat, 29 Jul 2017 22:23:25 EST SP meal plans with keto Hi! I've had good success with keto and great success almost ten years ago with SP. I came back to SP today to see about blending the two. <BR> I changed my goal macros (50 carb, 69 protein, 87 fat) but the suggested meal plan has me WAY over. Is there a trick I'm missing? <BR> Or do I not get to be lazy 😂 and have to still plan my own? <BR> Thanks for any answers <em>213</em> Fri, 28 Jul 2017 16:54:59 EST getting started with Keto I am 3 days into fully engaged Keto. I started last week but derailed Sunday and restarted. Most of research on Keto was done on youtube. I am very happy to have found this group, I have already found some good information, easing into Keto is a winner. Thanks Thu, 27 Jul 2017 12:29:58 EST What foods are allowed when eating Keto? The shocking answer is that all foods are allowed when eating Keto. <BR> <BR> I even eat pineapple. You are shocked. You are certainly thinking, that's not Keto, and you are a team leader! <BR> <BR> OK, I got your attention. The real goal is to eat as low in carbs as you can, which typically ends up something like 20 to 30 grams of carbs a day. I personally don't count fibre. <BR> <BR> So pineapple? I have a small taste now and then, as long as it fits into my daily maximum. Frankly if I... Tue, 25 Jul 2017 21:07:59 EST New to the group too! Hi all, I've been doing a lot of research on the Keto plan and strongly thinking of trying it out; I still have two cabinets to go through, but truth is I really still not sure where to start. I see so many food plans and such but I am a very simple person; I'm not going to make all these various meal. I need quick an easy or to make bulk items that I can freeze. Any suggestions would be great. Thanks. Mon, 24 Jul 2017 10:43:17 EST Too few calories? I'm on day 8 of my new keto life! Yay! I've noticed over the past few days I've been less and less hungry. I track my calories because I personally need that accountability. Today I've eaten around 1000 calories and cannot fathom putting another bite into my mouth. I want to do this right. Will my weight loss efforts be hindered if I get too few calories some days? Sun, 23 Jul 2017 21:27:04 EST Research on long term Keto If you are worried about the negative health implications of eating Keto, here is a paper supporting it as a healthy way to eat: <BR> <link> </link> <BR> <BR> Its conclusion into which I inserted the "(bad)" and "(good)": <BR> <BR> "The present study shows the beneficial effects of a long-term ketogenic diet. It significantly reduced the body weight and body mass index of the patients. Furthermore, it decreased the level of triglycerides, LDL (bad) ch... Sun, 23 Jul 2017 14:45:05 EST Need Help - Going out for Dinner Going out to dinner at a new restaurant, an Italian place. It's local, so they don't have nutrition info published on their website. <BR> <BR> I don't like seafood, so that's out. And obviously I'm not going to have pasta with my Keto WOE. <BR> <BR> Total net carbs for the day (not including dinner) are 3g, so I've got some wiggle room. <BR> Also, my calories for the day are only at 400 or so, and I typically have 1100-1400, so I do have wiggle room there also. Pellegrino to drink,... Thu, 20 Jul 2017 10:49:33 EST . . Wed, 19 Jul 2017 17:32:45 EST . . Wed, 19 Jul 2017 16:43:47 EST 5th Day on Keto My name is Sarah. Today is my 5th day on Keto! The first three days or so were hard due to stomach cramping and nausea but I'm feeling pretty good now despite a small headache. I've been surprised at how satisfied I feel throughout the day compared to the way I was eating before. I need to lose around 150-200 pounds. I've been so overweight for so long that I have no illusion of having a perfect body I just want to be the best me I can be (sounds super cliche lol). I look forward to meeting o... Wed, 19 Jul 2017 16:08:17 EST . . Wed, 19 Jul 2017 13:04:21 EST . . Wed, 19 Jul 2017 12:53:30 EST Creamy Parmesan Garlic Mushroom Chicken It made a large skillet, so I figured a serving would be about 1C and estimated about 6 servings. That is what I used in the SP calculator. Original recipe says serves 4, but to me that was too much <BR> <BR> Ingredients: <BR> 4 boneless, skinless chicken breasts, thinly sliced <BR> 2 T olive oil <BR> Salt, Pepper <BR> 8 ounces sliced mushrooms <BR> Creamy Parmesan Garlic Sauce <BR> 1/4 C butter <BR> 2 garlic cloves, minced <BR> 1 T flour * <BR> 1/2 C chicken broth <BR> 1... Wed, 19 Jul 2017 11:04:17 EST Starting Exercise and Keto at the same time A common scenario for folks is to decide to get healthy, and there are a number of aspects to this: <BR> - cut carb high things because they typically nutritionally empty <BR> - cut calories, because to loose body fat you need to consume fewer calories than you burn <BR> - exercise, running, cycling,... because this burns more calories and speeds weight loss <BR> - start strength training to build muscle, because muscle even when dormant burns calories <BR> <BR> What you might not be aware o... Wed, 19 Jul 2017 10:34:02 EST Carb Counts in recipes I have a lot of low carb recipes that I have been trying. The recipes usually include nutrition information. When I enter the recipes in the add/calculate recipes in Sparkpeople the nutrition information comes back vastly different. I am almost afraid to try recipes, because I'm not sure exactly what the carb counts really are. Any ideas? Is Sparkpeople right, or is there another app that works better? I have a recipe for Chocolate chip cookie dough fat bombs that says the Fat grams are 14g, ... Tue, 18 Jul 2017 17:46:43 EST . <BR> Tue, 18 Jul 2017 13:53:06 EST Figuring out your Keto macros First of all about 20 to 30 grams of carbs a day, so 80 to 120 calories from carbs. This sounds very low, and it is, but if you eat veggies and most of your carbs come from healthy veggies, it is actually a fair bit. <BR> <BR> Secondly protein. A minimum of about 60 grams of protein a day, up to about 90 grams. That is grams of protein, not grams of meat. <BR> <BR> Lastly is dietary fat. A daily minimum need is about 60 grams, of course if you are eating Keto and need more calories eat more... Sat, 15 Jul 2017 22:34:27 EST Low Carb Sandwich Bun <img src=""> <BR> <BR> Calories ... 255 <BR> Carbs ... 11 (4 net) <BR> Fat ... 20 <BR> Protein ... 13 <BR> Fiber ... 7 <BR> <BR> 1 lg egg <BR> 1 tsp butter/oil <BR> 1/2 tsp baking powder <BR> 4 Tbsp ground flax seed <BR> 1/2 tsp salt <BR> 1/2/ tsp pepper <BR> <BR> Mix all ingredients in a flat bottomed bowl and microwave for 1 minute. Bun will be moist at first but will dry out quickly. Cut in half as soon a... Sat, 15 Jul 2017 10:23:12 EST Keto Fudge / Buttercream Frosting *The original recipe that I changed was on the back of the Hershey Cocoa powder container for their chocolate buttercream frosting. I doubled all their ingredients except for the sugar. The original recipe has 3 cups of powdered sugar, so it would be 6 cups total in my recipe. I find that one cup of swerve and double the rest of the ingredients makes a great fudge (when chilled), or frosting* <BR> <BR> **this is also good taking 1-2 pieces of fudge and blending it into bulletproof coffee** <... Wed, 12 Jul 2017 12:55:30 EST Flash request: keto camping recipes? Help! First time doing keto while camping. I know the obvious protein things such as bbq'd meat. But what about sides? Tue, 11 Jul 2017 18:08:04 EST New to group :) I tried low-carb for the first time about 2 years ago and I immediately noticed how much better I felt using this nutritional approach versus low-fat or other more traditional nutritional plans. <BR> I stuck to my goals, both my nutritional and physical activity goals for about 6-8 months and lost around 50 lbs and a whole lot of inches.. <BR> Sadly, after all of my hard work I went back to my old lifestyle of eating junk, loading up on carbs and became sedentary once again. The pounds starte... Sat, 8 Jul 2017 16:15:19 EST How much protein to eat? Protein is needed to maintain and build lean body mass, so muscles and organs. <BR> <BR> So if you look on the internet for protein requirements you'll find something like 0.8 grams of protein per day, per kilogram of body weight, or 0.36 grams per pound of body weight. <BR> <BR> Of course if you are overweight is that right? If you are say 100 pounds overweight, you'll be calculating 36 grams of protein for that extra 100 pounds, and that is 100 pounds of body fat. Body fat doesn't need pr... Sat, 8 Jul 2017 10:39:57 EST just starting and researching Hi, I am looking for information about doing a Keto diet. I am diabetic type 2. I quit smoking and have put on 30 lbs, and am the heaviest I have ever been. I will NOT hit the 200 lb mark, but I am only 1 lb away. When I quit smoking, all the eating right stuff went right out the window, and I have been stress eating etc etc etc. my A1C when I went to the doc this week was 8.1, I had had it down as low as 6.1 last year. It is time to get myself back on track, drop that A1c and drop some pound... Wed, 5 Jul 2017 19:53:06 EST Low Carb Frosty/m ilkshake Here is the link to the recipe I used: <BR> <link><BR>late-frosty-shake/ </link> <BR> <BR> Ingredients <BR> 6 tablespoons heavy whipping cream <BR> 5 tablespoons unsweetened almond milk <BR> 1/8 teaspoon sugar-free vanilla extract <BR> 2 tablespoons cocoa powder <BR> 1 1/2 teaspoons Truvia or 2 tablespoons equivalent sugar substitute <BR> <BR> Instructions <BR> Start whipping cream with mixer until soft peaks form. <BR> Slowly add remaining ingredient... Tue, 4 Jul 2017 16:47:49 EST Yay! Week one over! No more nausea! Lost 5 lbs. Still get quite tired with any exercise and a tiny bit light-headed/dizzy but feel way better than week one. Not finding it hard to eat this way, was expecting it to be really hard. No sugar in my coffee is still the hardest thing for me. Have the ketostix and they are reading between 1.5 and 4.0. Staying below 20 carbs per day but not calculating the protein/fat percentages (too lazy). I'm just hoping I'm doing it right. <BR> <BR> Good luck everyone! Mon, 3 Jul 2017 10:59:01 EST Cream Cheese Cookies Here is a link to the recipe I found on Pinterest: <BR> <BR> <link><BR>eam-cheese-cookies-low-carb/ </link> <BR> <BR> Ingredients <BR> 1/2 cup (56g) Coconut Flour <BR> 3 tablespoons (60g) Cream cheese softened <BR> 1 Egg <BR> 1/2 cup (113g) Butter softened <BR> 1/2 cup Erythritol or other sugar substitute <BR> 1 teaspoon Vanilla extract <BR> 1/2 teaspoon baking powder <BR> 1/4 teaspoon salt <BR> <BR> Instructions <BR> In a bowl, cream together the bu... Fri, 30 Jun 2017 23:27:18 EST Fat Bomb Pork Chops I found this recipe on Pinterest. I didn't want to make it with mayo and vinegar, so I changed it a bit. Here's the link to the original recipe in case anyone wants to use that version. <BR> <BR> <link><BR>mb-pork-chops-recipe/?utm_content=buff<BR>er23bd2&amp;utm_medium=social&amp;utm_<BR>;utm_campaign=<BR>buffer#_a5y_p=5523480 </link> <BR> <BR> 4 pork chops <BR> 4-8 oz mushrooms, sliced <BR> oil for cooking (I used refined co... Fri, 30 Jun 2017 23:22:26 EST New and terrible nausea Hi everyone. I'm new to low carb (I totally lived on carbs), have a problem with a serious love of all things sweet which was getting out of control. I even stole some of my husband's father's day gift of DQ ice-cream sandwiches:(. I have had some success last year with fasting but having trouble getting back into the routine of that and that won't help with my sugar problem. So I committed to a minimum of 2 weeks of a keto diet. It's been 5 days and I feel really awful. I have nausea that c... Fri, 30 Jun 2017 13:07:46 EST Eating non-Keto foods Subject: Eating non-Keto foods <BR> <BR> To be in ketosis you need to eat very few carbohydrates. Just how low? Usually about 20 to 30 grams a day. I view these carbs typically as "leaking" into a diet. Like if you eat broccoli, it has some carbs, yet broccoli, unless you have an allergy to it, is going to be good for you. A cup of raw broccoli in a salad has about 4 net grams of carbs. <BR> <BR> There are a couple of paths to Keto-land, and one of them is not to eat carb high things at a... Fri, 30 Jun 2017 01:39:47 EST Biochemistry of burning fat for fuel While driving today, out of the blue my wife started talking about the chemistry of fat burning for fuel. Yup, we are an odd couple, not your typical car conversation. <BR> <BR> Here is what she said. Fat is mostly a backbone chain of carbon atoms, with pairs of hydrogen atoms on each carbon atom, like wings, and the odd oxygen atom. Like in this diagram: <BR> <img src=""> <BR> <BR> When you breath in oxygen O(2... Tue, 27 Jun 2017 01:08:44 EST Low Carb Bagels Tried this recipe out over the weekend and really enjoyed it. Makes 6 bagels: <BR> <BR> Mix 1-1/2 c. Almond Flour with 1 Tbsp. Baking Powder. Set aside. <BR> In a microwave-safe bowl, mix 2-1/2 c. Shredded Mozzarella with 2 oz. Cream Cheese. Microwave on high for 2 minutes, stirring halfway thru. <BR> <BR> Pour two eggs, beaten, into the cheese mixture and then add the dry ingredients. <BR> Mix with a large spoon, it will be quite sticky. <BR> <BR> Knead until mixture becomes doughy, th... Mon, 26 Jun 2017 14:13:20 EST The science of Keto nutrition (first post) This post got "lost" under Keto newbies, where newness to Keto became the topic, not the science of eating this way. <BR> <BR> This "essay" is scientific look at eating Keto, especially to have a little ammunition, or perhaps a shield, when some tells you that you are eating a fad diet, and it's unhealthy because.... <BR> <BR> What I'm writing also has a weight loss focus. Enjoy. <BR> <BR> 1) ESSENTIAL PROTEIN <BR> ==================== <BR> So what does a body really need for good health?... Sun, 25 Jun 2017 10:17:53 EST Another newbie to Keto Hi, I recently read about Keto and figure it's something I need to try, I feel like I need to do something. I never really had weight issues before until this past year or so. I was diagnosed with moderate/severe Ulcerative Colitis about 6 years ago (I am 51). I have been on many medications including steroids (yuck!) and now I go every 8 weeks to the hospital for IV infusions of Remicade which is the first drug to really help me. Anyway I don't know if it's been the medications, my sedentary... Sat, 24 Jun 2017 20:44:00 EST Eat 50 or fewer Net Carbs 1 time per day - Questio This goal is throwing me off because of the 1 time per day. <BR> <BR> This would seem like the goal then is for to have a meal under 50 carbs. Is this how other read this goal? <BR> <BR> Has anyone else added this to their goals? Thu, 22 Jun 2017 01:05:19 EST When you think you are the only one... ok so. y'all know i went for a week at Disney and took it off from keto. ate like a pig..and enjoyed every. single. bite. and the whole week..was like a dream!!! I came home fully expecting and accepting that i would have gained 20 pounds..but i didnt. 4. Four pounds for all that glut..but i DID walk tons..and that probably staved off the weight. <BR> So..right back on 2 days after i got home (i know..but i didnt have any pasta at disney..and i was wanting pasta so i made my famous sauce and... Wed, 21 Jun 2017 13:05:06 EST Upcoming Camping Trip I have an upcoming 7 day camping trip to Canada. It'll be my first trip since I started the Keto WOE. Normally, I do pasta, instant potatoes, canned soups, boxed mac &amp; cheese...that kind of stuff. <BR> <BR> I won't have electricity, so I'll be using an ice chest to keep foods cold, and my propane stove to cook... <BR> <BR> Do you have any suggestions for things that will keep well during the week? I'm able to go to town mid-week if I start to run low, but it's a hike, so I'd prefer... Mon, 19 Jun 2017 09:49:56 EST Full Day Of Eating Post everything you eat and drink in a day. Mon, 19 Jun 2017 09:49:47 EST Tortillas! (grain-free, egg-free, dairy-free) <link><BR>5/01/28/Best-Keto-Paleo-Tortillas-Taco<BR>-Shells-Nachos </link> <BR> <BR> or if you want it as a Pin... <BR> <link><BR>42927257204/ </link> <BR> <BR> If you recall, I've a particular challenge, being keto and also asked not to eat eggs or dairy (aside from ghee) to keep inflammation down. Finding baked goods has been a challenge but this one is excellent! <BR> <BR> Looking forward to putting taco ni... Sun, 18 Jun 2017 08:06:16 EST Carb counting ... or not Subject: carb approximation <BR> <BR> As you may know, my guideline is to eat things that have 6% of their weight, or less of course, as carbs. I'm not weighing or counting much of anything these days, but I'm pretty aware of what is low, or very low carb. <BR> <BR> So here is supper today: <BR> - steak (0% carbs) <BR> - mustard on the steak (2%) <BR> - snap peas (4.9%) <BR> - carrots (6.8%) <BR> - cherry tomatoes (3%) <BR> <BR> The average of all those percentages, as if I had equal amoun... Fri, 16 Jun 2017 19:51:10 EST good thoughts, please... Going to Texas Road House tomorrow night with my kid. Preplanned a steak and salad. Just need all positive thoughts that i can keep my mouth off the rolls and popcorn..i'm good with everything else. um..oh wait..and the potato..oh Fri, 16 Jun 2017 11:19:50 EST Nausea & Saltines??? I have been super-nauseous all day and got some Saltines to settle myself down. I'm not even remotely concerned about ketosis at this point, all I want to do is feel better (I've been vomiting on and off for much of the morning). <BR> <BR> But I am curious about something: if I eat loads of saltines and they just won't stay down, how does that figure into blood sugar/ketones/calories? <BR> <BR> Again, SOOOO not stressing about it here, just wondering how only partially-digested food fits i... Fri, 16 Jun 2017 10:13:19 EST Lunch Ideas for the Weekend? Planning out my menu for the upcoming week. Saturday for breakfast I'm planning fried eggs with bacon (YAY) and for dinner we're doing filet mignon, sauteed mushrooms, asparagus and mashed potatoes (for husband and daughter). <BR> <BR> Trying to figure out what to do for lunch. I'm doing lots of salads next week for work, and I'm a little "salad-ed out". So I don't particularly want to do one on the weekend. <BR> <BR> Anyone have any recommendations? I thought of just buying salami, p... Thu, 15 Jun 2017 14:03:58 EST Cookbook & NSV I checked out The Ketogenic Cookbook from the library last night. <BR> It is absolutely amazing! Even my husband, who's been super-supportive of my new WOE but isn't interested in it for himself, was basically drooling over the recipes. :) <BR> <BR> Oh, and real quick, a great NSV: This morning, when I got dressed, I put on a bra that I've basically retired because it cuts into my back fat. And as of this morning: WHAT BACK FAT? It's gone. My husband mentioned it too...he said, "Don'... Thu, 15 Jun 2017 08:53:41 EST OMG, I just need to get this out. It was probably a dumb idea, but I joined up with a Keto group on FB. It seemed like it might be a nice way to get some extra motivation and advice. After all, I can't spend all day annoying the wonderful people here at Spark, LOL :) <BR> <BR> And dear lord, it's driving me crazy that so many people on there are freaking out because they're not seeing immediate results. Why do people think this is some sort of miracle one-day weight loss program? <BR> <BR> Have woman posted ... Thu, 15 Jun 2017 07:38:17 EST Do things taste different to you eating Keto? A few extraordinary things happened regarding food preferences when I started eating low carb. <BR> <BR> Some foods that were OK before started tasting great. <BR> <BR> Some things I disliked were now OK. <BR> <BR> It went against my long held beliefs that I didn't like something. Oh yes, and there were things I used to eat that now tasted dead. Like mashed potatoes. It's like starchy wallpaper paste. Not a chance. Do I miss mashed potatoes? I guess so, but I can't stand them anymore. Tue, 13 Jun 2017 13:53:11 EST Pizza with protein powder Preset the oven to 350 F <BR> <BR> Mix <BR> 80 grams protein powder <BR> 1 egg <BR> 50 grams milk or water <BR> 50 grams oil <BR> <BR> On a foil lined cookie sheet, spray the foil with cooking spray, then pour enough of the batter, it should be fairly thin and spread out. <BR> <BR> Bake for about 5 minutes, and watch carefully. Once firm, perhaps flip it over, then put tomato sauce and shredded cheese and other toppings. <BR> <BR> Bake from the top (broil) until it looks the way you wan... Sun, 11 Jun 2017 11:42:09 EST Deep Dish Pizza This is the pizza crust recipe I spoke of in the thread. For the crust I did use the green canned parmesan cheese. Fresh parm for topping the pie. The crust really is better if you make it a day in advance. I would assume the nutritional value as prepared is per slice at six slices per pie. Obviously, depending on toppings, the nutritional values would also vary. <BR> <BR> I usually use 6" round Corelle type bowls to cook the crust in my small convection oven so we can top with our own ... Sat, 10 Jun 2017 15:55:50 EST Cost of eating Keto (first post has costs) For years I've had the belief the eating Keto was expensive. Now I'm not sure. So this base post is s work in progress. <BR> <BR> Not worrying about quality of food, or what you need for good heatlth, but just looking at the shortest term goal of all, and that is getting enough calories for the day. <BR> <BR> Secondly is the cost of those calories. So I'm going to compare foods by cost in cents, per calorie. So a lower number is better the better deal. Prices are in Canadian cents, for cos... Fri, 9 Jun 2017 17:49:07 EST Hello I'm new to keto (kind of - have followed low carb over the years and have been in ketosis but have not purposely stayed in ketosis longer term). 2 weeks ago I started low carb again and realized that I'm in ketosis anyways and started looking into the keto 'diet' further. I've lost 15 pounds so far in that two weeks (combination of working really hard on food and getting my body moving after being pretty sedentary). So I'm really excited and really motivated! I am still in a learning phase. O... Fri, 9 Jun 2017 10:09:17 EST How do you track food on sparkpeople? How do you track what you eat on spark people, and his do you get net carbs right? <BR> <BR> This is not a test, I really don't know how to do this. Thu, 8 Jun 2017 22:24:02 EST Fruit-Infused Water So, I've been trying to up my water intake this past year or so and I find that I really enjoy slicing up fruit and adding it to the pitcher of water I keep in the fridge. <BR> I don't actually eat the fruit, I dump it out/change it up every other day. <BR> Is this a Keto no-no? <BR> Am I picking up lots of extra sugar/carbs by doing this? <BR> Does it hurt the Keto WOE to add sliced fruit to water or seltzer? <BR> <BR> Tue, 6 Jun 2017 08:07:32 EST Breakfast Ideas besides bacon and eggs Help! Breakfast suggestions besides bacon and eggs. I am post RNY and can't eat large amounts at one time and all I have been eating for breakfast is bacon and eggs. Sick of it. Must be low,low carbs. My protein goal is 80 gr but low carbs less than 20 per day. Thanks! Mon, 5 Jun 2017 09:43:47 EST How To Start Keto So you've decided to try Keto. Where do you start? <BR> <BR> Yes, no bread, pasta, sugar ... but what to do rather than what not to do. <BR> <BR> Rather than going from hundreds of grams of carbs a day to 25, one day to the next, which can be a shock, one can also try cutting back over a few weeks. It may be easier to "give up" certain foods one at a time rather than a sudden change in eating patterns. <BR> <BR> So these steps, perhaps one step per week.... <BR> <BR> STEP ONE – CUT OUT ... Sat, 3 Jun 2017 19:48:44 EST Starting Keto Monday Hey everyone! Im Erin, 37 5'7 and 224lbs. Ive done quite a bit of research on the keto diet and have decided to take it on! Im excited and nervous but confident! I look forward to being apart of the this group for this new journey! Sat, 3 Jun 2017 13:39:55 EST new to Keto Hello I am not so new to sparks, was here a few years ago lost some weight and I have been back for three weeks. I have been losing but I am interested in the Keto diet. I am also wondering how many of you have kids and how much of the diet does the rest of your family follow or do you make different meals for everyone in the house? I guess I will go look over the forums and see what I can learn. Fri, 2 Jun 2017 06:21:02 EST Ideas for egg free baking? Hi everyone, I brought this up when I first joined but would like to revisit the subject. <BR> <BR> I'm on a modified Keto diet given by my doc. (long story, won't go into all of that). In some ways my diet is easier, in others, much more restricted. For example, I can have limited amounts of apple, sweet potato and squash, but expected to avoid eggs, dairy (ghee is OK), pork and chicken. <BR> <BR> The reason for the above is that she's treating me for inflammation and hormone imbalances in... Fri, 2 Jun 2017 01:35:21 EST chai tea concentrate CHAI TEA CONCENTRATE <BR> <BR> 4 1/2 cups water <BR> 8 bags black tea <BR> 2 cinnamon sticks <BR> 1 vanilla bean, split in half (or 1 tablespoon of vanilla extract added at the very end) <BR> 1 T. dried ginger <BR> 10 whole cloves <BR> 8 cardamom pods or whole allspice <BR> 1/2 teaspoon freshly ground nutmeg <BR> 4 whole star anise pods <BR> 1 teaspoon of whole black peppercorns <BR> 1 teaspoon orange zest <BR> 1 tablespoon sugar free honey <BR> <BR> 1 small square section of cheesecloth, a... Wed, 31 May 2017 22:20:47 EST Negative article on Keto This negative article about Keto was a link in LEMONYLACE's recent blog: <BR> <link> ketogenic-diet-not-recomme nded-weight-loss-experts-s ay-t105932 </link> <BR> <BR> I'll give you my opinion on each of the non-keto statements in that article. <BR> ----- <BR> article: “Cutting out carbs is usually an invitation to overeat them at another point,” <BR> <BR> me: "I find if you eat keto for a few months you crave carbs very little, indeed old carb high foods start to t... Wed, 31 May 2017 14:43:41 EST Getting kinda moodly lately I've gotten some of my bad temper back and have had an anxiety attack this month. I wanted to know if could be an electrolyte or a vitamin problem. I'm trying to take a vitamin daily and have added lite salt water to my regimen because of some leg cramps I had recently, in addition to the metformin and vitamin D supplement I'm on. Tue, 30 May 2017 09:41:16 EST Really Dumb Question So maybe I'm completely off-base here, but a friend of mine has started pushing Pruvit Keto OS pills. She claims that the supplement adds ketones to your system and you lose weight. <BR> <BR> I'm confused: it's not the actual ketones themselves that cause the weight loss, it's the process of ketosis your body goes through that makes you lose weight, and the ketones are just a by-product of that process? <BR> <BR> Is this correct? So you can take ketones all you want, but if your body its... Thu, 25 May 2017 11:12:31 EST Do you track macros or just carbs? Wondering if you track the protein, carbs, cals and fat OR just the carbs? <em>198</em> Wed, 24 May 2017 09:36:05 EST Nutrition of Sugar If you look at the nutrition of sugar, which is on the nutritiondata website: <BR> <link><BR>5592/2 </link> <BR> <BR> Set the quantity to 100 grams, and you can check out the data. 387 calories, yet as far as any nutrients, vitamins, minerals, protein ... all a big fat zero, except for selenium, which you get 1% of your daily needs. <BR> <BR> This I think is the key point to eating Keto. Basically ignore the carbs, as much as you can, and focus on get... Tue, 23 May 2017 19:48:20 EST New to Keto very old to Sparkpeople Hello, I have been a member with Sparkpeople for 10 years now. I have loved it when I first started using it and found that I was truly able to stay accountable and having "friends' going through the same thing I was the best part. Due to "life" I stopped using Spark. But now that Im trying Keto I really would like to connect with others. I am on several Keto group pages on FB but so our other friends that well I don't feel 100% comfortable knowing my ups and downs about losing weight with.... Tue, 23 May 2017 01:31:20 EST New to Keto New to eating Keto lifestyle. Glad I found this group. I have type 2 diabetes which seems too have spun out. My numbers are coming back down and I am hoping this change in eating will also help keep my blood sugar in check. <BR> <em>253</em> for now. Sat, 20 May 2017 10:16:09 EST New to keto eating plan Hello , My name is Sandy. I had a RNY but just can't seem to lose any more weight. Started gaining weight every month but Bariatrician and nut say everything OK. Started keto 3 weeks ago and lost 10 lbs! My main problem is that I go walking for a while but keep hitting a wall. I get so tired I can walk up a little hill but sometimes don't have enough energy to walk back down. (trying to figure out how to roll down it)lol I am 75% fat, 20 % fat, and 5% carbs. Any ideas? Thanks. Thu, 18 May 2017 17:56:34 EST Foods that surprised you... Just wondering which foods surprised you when you saw the carb content. <BR> <BR> I was pretty surprised when I put light yogurt into the tracker and saw that it's very high carb. I probably shouldn't have been surprised, though, since it's pretty high in sugar. Wonder if that will hold true for many "light" and "reduced fat" foods. Added sugar to compensate for removed fat? <BR> <BR> Carrots surprised me too, I used to eat a lot of them because I thought of them as a "safe" food. <BR>... Wed, 17 May 2017 11:54:12 EST parmesan crusted chicken new recipe i made up last night.. <BR> <BR> chicken breast..i had boneless skinless..i know not good for keto but i fixed that... <BR> beat an egg, dip chicken in that then in grated parmesan cheese. i did it twice so it had a good coating. then i put a pan with low sides in the oven, covered with foil (because i detest doing dishes) and a pat of butter..and sprayed with Pam. When the butter melted, put the chicken on it and baked at 400 degrees for 30 mins..took out, put on sliced mozzarell... Mon, 15 May 2017 09:49:18 EST New to Keto I am soon to be 66 yrs old with a weight problem for approximately . I am married with one daughter and three grandkids. I live in Ontario Canada. I am a very busy person but not necessarily physically active. I recently had surgery on both knees so am limited even on the amount of walking I can do at any one time. I play golf in the summer and am considering joining the pickle ball group once I am moving more freely. <BR> I am not sure I totally understand Keto yet. I have not officia... Sun, 14 May 2017 08:46:46 EST Insulin Insulin is of course a natural part of digestion. But I think of it more as a rescue mechanism, to rescue you from high blood sugar. Its second purpose is to help store that high blood sugar way into body fat, so that you have reserves to survive the winter. <BR> <BR> Well it used to be like that. Now to survive the winter you just need to go to the grocery store. <BR> <BR> It you are a type-2 diabetic, like I am, then adding extra insulin, or taking drugs to make existing insulin more effe... Sat, 13 May 2017 23:04:21 EST keto baby I may be old, but I'm a keto baby. I've been doing what I thought was low carbs for a year or so. According to my doctor limiting my carbs to 30 grams a meal was low. Then someone turned me on to Dr. Jason Fung's book and everything changed. <BR> Since then I've been trying to keep carbs below 50 grams a day. Even that has proved hard some days. I've admitted that I'm a carb junkie and looked at my patterns of eating. If I start to eat something sweet I won't stop until it's gone. I don't mea... Thu, 11 May 2017 15:50:12 EST Fell off the wagon So yesterday, I fell off the wagon - hard! Too many celebrations at work - retirements, awards ceremony, etc. Cake, ice cream, chips - I ate it all (at least I limited myself to one serving of each). I went home and boiled eggs and I'm back on today. Hoping my willpower will get me through the rest of the celebrations this week. Thu, 11 May 2017 09:17:42 EST Hello! Back to Sparkpople and now on the Keto diet Hi, there! I've been a member of Spark People for several years now, but never stuck with it. I was recently diagnosed as prediabetic, and I AM NOT GOING TO GET DIABETES! My cardiologist, PCP and kinesthesiologist all told me to eat a keto diet, and I want the support of all you guys to help me stay focused. <BR> <BR> Next week I go in for a knee replacement surgery, but I'll be back in my deep water aerobics class as quickly as I can. (My osteoarthritis is bad. I've already had one hip and ... Mon, 8 May 2017 14:43:28 EST Testing Blood Ketones I have been using urine ketostixs to see if I am in ketosis. Blood is more accurate but also a lot more expensive. I just found another site If you go to this site and click on free meters. Right now they have a special that if you buy 2 boxes of ketone blood strips or glucose strips, they will give you a free meter. That's $39.99 for a glucose/ketone blood meter and 2 boxes of ketone test strips. That's a good deal as my insurance will not pay for ketone strips. ... Sun, 7 May 2017 13:20:48 EST Hello Everyone My name is Sandy and I am a carbaholic. This is Day 5 of Keto and I am doing great at keeping low carb and it really surprised me. The fat seems to satisfy that craving and I have lost 4 pounds this week but I know that is probably water weight but I am going to keep going and see how I feel. Sun, 7 May 2017 08:37:41 EST Back with a whole new set of goals! Hi! My name is Sylvia, I'm a retiree living in Minnesota, and I've been both on Sparkpeople and OFF Sparkpeople for a very long time. What brought me back? A recent diagnosis of Type 2 Diabetes. <BR> <BR> Now, I'd have to be nuts to follow the ADA dietary guidelines. If I'm insulin resistant, I'm not going to consume all those carbs, thank you very much, especially as I've grown rather fond of my toes over the years and prefer to keep them. Instead, I researched my brains out and found Dr. R... Wed, 3 May 2017 12:29:03 EST Carb ranges When reading nutrition labels there are a number things to interpret. <BR> <BR> First is the grams of carbs. This is total carbs. Underneath total carbs there are many types. So many that a label won't give the full breakdown. Some possible subtypes of carbohydrates are: <BR> - fibre <BR> - sugar <BR> - starch <BR> - sucrose <BR> - ... <BR> <BR> But the subtypes are almost never fully listed. For example if a label says that the serving has 30 grams of carbs, and under that 3 grams of fibre... Sun, 30 Apr 2017 10:46:14 EST biscuit recipe? (wanting to make shortcake) Hi everyone, Today is my anniversary. We aren't really celebrating today but sometime soon I would like to have a treat together with my hubby. <BR> <BR> Generally, we don't have dairy or eggs but I'm willing to use them for special occasions like this. Also I don't use swerve or anything like that. My only current sweetener is concentrated stevia powder so that's why I was thinking a biscuit recipe would do the trick. <BR> <BR> I got some creme fraiche that I'm going to sweeten and serve w... Thu, 27 Apr 2017 19:36:55 EST Low Carb Food List (6% or less) -- see first post (last updated Feb. 22, 2018) <BR> <BR> I've written a few times that I view foods that have 6% of their weight as carbs, or less, as being things I eat. This way I eat low carb without much calculation or weighing, although that is fine too, it just frees me and helps me pick in places where I can't weight, like restaraunts. <BR> <BR> Anyone can do the calculation and the nutritiondata website is great for figuring things out. Go there, look up the food either generic (like radishes) or bra... Sun, 23 Apr 2017 13:54:55 EST First day of Keto and new to SP My hubby has been doing keto for 3 weeks, and I have been a low carb Weight Watcher for awhile. Today I decided to cross over and join him for awhile. <BR> <BR> However, fruit! Am i giving up all fruit forever? is there a stage in this program when whole fresh fruit fits in? Fri, 21 Apr 2017 18:29:10 EST Trying to figure Keto out Hello; I'm a 48 year-old mother of six kids and was hoping for some feedback from women in my age group who have successfully done keto dieting. I've done low carb for years, with a couple of years of HCG dieting in there. I lost quite a bit of weight with the HCG, only to gain a lot of it back. I've read Keto Clarity, but am having trouble finding my sweet spot and haven't lost any weight yet. Only been at it a couple of weeks. I'm hypothyroid, which also makes it difficult to lose weig... Fri, 21 Apr 2017 12:41:27 EST Easing into Keto Rather than going from hundreds of grams of carbs a day to 25, one day to the next, which can be a shock, one can also try cutting back over a few weeks. It may be easier to "give up" certain foods one at a time rather than a sudden change in eating patterns. <BR> <BR> So these steps, perhaps one step per week.... <BR> <BR> STEP ONE – CUT OUT THE SUGAR AND READ LABELS <BR> - cutting out soda, <BR> - cut candy, <BR> - cut cookies, <BR> - cut donuts, <BR> - cut sugar <BR> <BR> STEP TWO –... Wed, 19 Apr 2017 09:30:44 EST New to Spark been on Keto/fasting for a week I really like this site. I started a Keto/fast diet about 8 days ago. I haven't taken in more than 800 calories a day. I am housebound and often bedridden. My doctor and I decided to try this not just for the weight gain over the last 2+ years of being sedentary but also for a seizure disorder and an autoimmune disorder including hypothyroidism. <BR> I started at 178, I am 46, female and 5'3 (my average weight has been about 130). I have lost 7 pounds this week. <BR> I feel so full all the ... Tue, 18 Apr 2017 19:56:05 EST Is it possible that too much exercise causes gain? Good Morning ... I have been following KETO since March 1st and have lost 18 pounds so far; feel absolutely great and love how much better/looser my cloths all fit. One conundrum I am experiencing is that I seem to gain weight every weekend even though I maintain my eating very well ... but typically am much more active on the weekends. Between last Saturday and today I have gained 3 pounds and the only thing that I know has changed is that I have been very active over this time period - wi... Tue, 18 Apr 2017 10:07:00 EST weight lifting on keto? Is anyone lifting several times a week while doing keto? I lift 5 days a week, spin two, and rest one. I've been doing this for awhile and have felt fine... energy up, not hungry. All of a sudden I'm getting hungry following the same plan. I have felt faint at work today, and took an extra rest day last week. Just feel like blah. Wondering if I'm doing something wrong or I should up my net carbs. I keep them 30 or below. One day a week I have a high carb day. If this continues I'll be rethink... Mon, 10 Apr 2017 21:16:40 EST donating blood I am going to attempt to donate blood tomorrow. I tired last year and they couldn't find my veins and told me to try again but to make sure I drank lots of water before I went and to make sure I didn't have any caffeine. Well I have been away from caffeine since Jan 3rd and my main beverage is water since then. I remember when I went last time, my husband was able to donate and they made him eat sweet goods and juice when he was finished. If I am successful donating tomorrow, I know I can... Tue, 4 Apr 2017 23:23:17 EST swerve I was putting a recipe in to spark recipes and the recipe has 1 cup of swerve (erythritol) in it. According to the back of the package it has 3 grams of carbs per tsp. The back of the package says that it does not affect blood sugar and is considered non-impact. When I put this in the recipe builder it is going to calculate the carbs from the swerve in to the total carb count. How do I handle this? Tue, 4 Apr 2017 01:31:02 EST Bulletproof Coffee I'm looking for recipes for Bulletproof Coffee. The guy at the health food store gave me one, but it doesn't seem right to me. I love coffee &amp; think Bulletproof Coffee would make a good snack to tide me over between meals. <BR> <BR> Thanks! Sun, 2 Apr 2017 17:59:12 EST Another keto newbie Ok I may have bad mouthed all the "fad diets" ha ha... but here I am anyway. I have been tracking my macros since Sep 2016 and lost 18 kilos by January 2017. Then I got stuck. Been stuck. Willing to try anything... <BR> <BR> I have been tracking macros and doing well with it, but my old macros were pretty easy. <BR> Carbs 150-185 g; (40%) <BR> Fat 50-62 g; (30%) <BR> Protein 112-138 g; (30%) <BR> Calories 1500-1850 <BR> <BR> <BR> First things first. I just looked up the recipe for oopsi... Thu, 30 Mar 2017 03:27:54 EST Hello Hello Hi everyone! <BR> I have not been on Spark People for a really long time but I am once again back! I have been doing low carb off and on for about a year and in that time lost about 30ish pounds. I recently stopped again because I was in an accident. Poor excuse but since I couldn't really walk I can't bring myself to burden others. I gain some of the weight back but still determined. I am 200lbs and want to lose 50 pounds. I am not really concerned about the number I just want to look stunni... Wed, 29 Mar 2017 23:03:30 EST Counting Calories Hey guys, <BR> I am on day 2 of Keto, and so far I am enjoying it. Particularly the fact that I have not felt hungry yet. <BR> <BR> I am doing Keto in an attempt to lose weight. I have seen others on here posting that they DO NOT count calories while on Keto, they only count grams of carbs. <BR> Personally, I am tracking everything I eat to makes sure my percentages of Macro's are where they are supposed to be, and also being mindful of where my calories should be at for weight loss. <BR... Wed, 29 Mar 2017 13:59:44 EST Happy Monday Y'all! Happy Monday! I just found this group, even though I've been on SparkPeople for several years. I've been doing low carb keto since January 1 and have lost 18 pounds. This plan works great for me and I'm never hungry. Even though my husband doesn't watch his carbs, because he eats a lot of the food I am, he's dropped about 10 pounds. Last night we had seafood ceviche with shrimp, red snapper and scallops with avocado, a little onion, lime juice and French flake sea salt. It turned out deliciou... Mon, 27 Mar 2017 08:37:47 EST Not really new to keto or spark...just serious Hello everyone, <BR> <BR> My name is Sarah. I did keto about two years ago now, and had really good results (dropped a pants size and had my 'old' flat stomach back) then we moved and I fell out of the habit/eating style. I've been eating fairly close to keto recently, lower carbs high fat but am finally to the point I want to see those results and feel that good again. So I joined spark again (after several years) and am looking to really get back on track this way of eating again. <BR> <B... Sun, 26 Mar 2017 09:52:37 EST Cake! . Sun, 19 Mar 2017 18:36:16 EST Good Morning! I just joined this team a few minutes ago but have been researching the keto diet for a couple days now. I'm also a vegetarian. I've done the South Beach diet a couple times but I need something a bit more drastic, I think. I am 55 yrs old and my weight has been stalled. I'm tired of it! <BR> So I am SO ready for this! Sun, 19 Mar 2017 08:00:01 EST I'm Very Confused About Something I really hesitated posting this because while I don't think I'm the dullest pencil in the box, I know this will come off as a stupid question. I've read up on this topic and there are SO MANY conflicting "facts" so I was wondering if someone can explain this to me like I'm a 4 year old. <BR> <BR> So I hear a lot about "starvation mode." There are whole threads on it in Reddit and other forums. Some people say that it is totally bogus that the only time you are in "starvation mode" is when yo... Tue, 14 Mar 2017 17:43:20 EST Brand new to Keto Still researching and figureing stuff out. I look forward to picking your brains! <BR> <BR> <em>334</em> <BR> <BR> Ann Mon, 13 Mar 2017 13:23:07 EST Need Help Don't know what I'm doing wrong. I've been eating Keto since November 1st. In 5 months I've lost 3 lbs, my blood sugar has been all over the place ( 3 days ago 97, last 2 days 127) . Blood Ketones on Friday - 0.4, Saturday -1.0, today back to 0.4. I have no energy, my workouts are suffering. I run 4 days a week, and lift weights 3 days. I've been tracking my food. Calories between 1000 and 1200. Macros 73% fat, 22% protein, 5% carbs. Body fat Currently 28.8. Why am I not losing weight? Any i... Sun, 12 Mar 2017 08:55:41 EST Energy boost already? Wow! I feel like the Energizer bunny this morning, but this is only day 8, and I thought the effects of keto wouldn't kick in for a few weeks. <BR> <BR> I'm usually tired all the time. I even wake up tired, but today I've been running around doing errands, completing projects that have been hanging over my head for weeks, and I feel great. Could this be an effect of keto already? <BR> <BR> It's also true I had lost a few pounds before I started keto a week ago today, but I don't think 13-or... Sat, 11 Mar 2017 12:53:54 EST Very Discouraged and Thinking about Giving Up Okay, I think this will be my one negative post for the day. I'm going to try and be positive after this but this is bothering me so much that I think this is going to be my new obsessive thought. <BR> <BR> So, I bought a scale that measures body fat, BMI, bone density, hydration and all that. I bought it for myself as a "reward" for sticking to my new way of eating and exercising to help me with my goals. I've been doing this since December and I have never cheated. I felt I was doing good.... Thu, 9 Mar 2017 09:10:00 EST Hunger I'm new to the LCHF/Keto diet and have a question in regards to hunger. This is only my 6th day and I'm doing very well. I'm keeping my carbs between 30-50 for right now and have dropped 3 pounds!! Today, I had breakfast but now I am hungry, slight headache and slight dizziness. So I am having a cup of broth for sodium and drinking water. I've read that you should avoid snacking because of the Insulin spikes it creates, but is it ok to let the hunger happen??? I know the difference betw... Tue, 7 Mar 2017 11:18:45 EST Food Prep? I've been eating low carb since Dec but really serious about it since the new year. <BR> <BR> I'll admit that while I haven't cheated, my eating is haphazard. I eat what is in my fridge and none of it really requires any prep. Lazy much Jules? <BR> <BR> So I think it is time for me to spend a day to have "good" food for me already prepped in the fridge or freezer. What do you all do? Do you have any tips for me? The most "prep" I've EVER done is maybe boil a dozen eggs for the week. <BR> <... Tue, 7 Mar 2017 10:22:01 EST Weight Loss Experience eating Keto I'm starting this topic off for SUNSHINE5268. She has about 90 pounds to loose and wants to do that in less than 18 months. So I just wanted others to post their experience with weight loss eating Keto. Rate of loss, hunger, cravings ... <BR> <BR> Two things to note for anyone starting Keto. In the first week or so there is a lot of water weight loss. This is water stored with carbs, the carbs go, and the water goes. So pretty typical is say 6 pounds lost in week 1. Then one gets optimistic ... Sat, 4 Mar 2017 12:08:54 EST New to SP, fairly familiar with Keto/LC Intro: Hello,Team. A bit about how I got here: 10 yrs ago I dropped 60 lbs in 5 months with a nutritionist and trainer (plus I was in the military), after my last child was born. I felt great, I was full of energy for my family and job. I rode my bike to work every day, and got up early to hit the gym on the weekends....but it caused a lot of problems in my marriage. My spouse had some major insecurities about me being back to a 'normal' weight again after having 4 babies and being 'curvy' fo... Fri, 3 Mar 2017 13:30:02 EST Fiber After tracking my diet for a month or so, I've noticed that I'm consistently low on Fiber. What have you found to be the best Keto friendly source of fiber? Tue, 28 Feb 2017 11:06:23 EST Every thing to do with fat in your diet Hi, <BR> I would love to hear peoples experiences and thoughts about fat/oil consumption <BR> Are there different ones you favor or steer away from? <BR> Obviously trans-fats and cooking with polyunsaturated fats is frowned upon. <BR> Personally-speaking I rather favor the pungency of the volatile fatty acids associated with goat products such as goats cheese. <BR> Salted foods such as olives and anchovies packed in oil are also a staple in our household. <BR> I do have a supply of wild-salmo... Mon, 27 Feb 2017 16:56:46 EST Here Goes Hi everyone. James was kind enough to reach out to me on another board. I'm not sure how I feel about Keto, but I am interested in reading through some of these threads and also doing research elsewhere - the first time I ever even HEARD of Keto was about a month ago. So....I have much to learn. <BR> <BR> Little bit about myself, 36 y/o mother of one. Former anorexic chain smoker. Diagnosed with Crohn's in 2008/2009. <BR> <BR> I quit smoking and started eating near the tail end of 20... Mon, 27 Feb 2017 15:44:04 EST Women's Issues on Keto I've read some articles about how keto affects women and men differently and I'm guessing of course it does! <BR> <BR> I've read things on reddit and other experiences women have and am wondering if the same things are happening here because, well, I feel a little closer to the women here than random message boards. <BR> <BR> So here goes! <BR> <BR> I hear that periods get lighter on keto and I've experienced the exact opposite. My periods are heavier than I remember it to be for a long ti... Mon, 27 Feb 2017 11:39:59 EST Sugar = inflamation When I started back on the SP site and decided to do a ketonic WOE I was suffering 24/7 from tendon and ligament issues in my ankle from an injury two years ago. Every day for two years I walked in pain. Some days it was so bad I actually cried. I also iced it almost every day. It is my weak ankle from birth and I wondered if I would suffer in pain for the rest of my life. <BR> <BR> I've known for many years that sugar is extremely inflammatory to the body. So, as I started the keto lifesty... Fri, 24 Feb 2017 18:20:31 EST Carb cycling, and Keto ? Glycogen (essentially carbs and water) is stored in your muscles and your liver. It takes about 3 days to deplete carbs stored in glycogen. So if you carb cycle you fill up your glycogen, and it take that time to go back into ketosis. <BR> <link><BR>ogen-2242008 </link> <BR> <BR> Body chemistry is either efficient at using carbs for energy, or using fat and protein. It isn't a meal to meal thing, it does take 3 days to a week or two to efficiently burn f... Thu, 23 Feb 2017 23:25:10 EST Keto Diet Are there any current members who are doing the Keto Diet? If so, how have your results been? I started on mine Monday and have lost 6 pounds this week, so far. I am wondering if the weight loss will continue at a pretty steady pace or if this is just water weight.... <BR> <BR> TIA Thu, 23 Feb 2017 09:37:56 EST Gaining lean mass eating Keto Most folks who turn to eating Keto do so to loose excess body fat. <BR> <BR> But what if you want to gain weight eating Keto? Well clearly you want to gain mostly lean body mass, not body fat. From what I see it is resistance training that will build the most muscle mass. So weight lifting, resistance bands, setups, pushups... <BR> <BR> Certainly eating carbs will make gaining body fat easier, but this isn't what I consider healthy weight being added, not for most people. <BR> <BR> Lookin... Tue, 21 Feb 2017 23:41:26 EST VERY Nervous! Good morning everyone! I am Jim, and just heard about this diet. I'm an EMT with a very busy county ambulance service in NW FL. I am morbidly obese and am in need of a life change. I am EXTREMELY picky in the foods that I eat thus the reason for my size and no weight lost. I have MANY questions about this diet and am open to change. <BR> <BR> In EMS, our eating patterns are often dictated by our call volume. So, I need to figure a way to pack snacks and meals to stay on track with this diet... Sun, 19 Feb 2017 09:24:56 EST giving this a shot I've been following some Keto boards on facebook and I joined this one a short time ago and have been just watching and trying to get information together and I kept telling myself that I should be doing this. Today is the day. I've finally decided to do this. I've been a type 2 diabetic for going on 10 years but I really haven't taken it seriously. I know how horrible that is because my Dad is type 1. In January my doctor put me on medication (I was diet controlled before even though th... Sat, 18 Feb 2017 13:20:32 EST Brand New to Keto Hey everyone! I'm brand new to Keto, but not new to Spark People. I learned about keto from a friend and I am hoping that this will help me get down a few sizes. I've put on quite a few pounds, especially after the Christmas fudge. I am a little Irish/Italian girl, so all my meals usually had to have a pasta or a potato side with it. Trying to keep to the macro counts and such, and this app is really making it easy to keep track of all of my levels. I'm excited to go on this weight loss journ... Tue, 14 Feb 2017 10:20:14 EST keto flu I've never experienced Keto flu in the past but I think I might be experiencing it just a tad this time around. A slight headache, a "tad" woozy. A touch of diarrhea (that passes after mid-morning). <BR> <BR> I drank a cup of chicken bouillon and it seems to have helped. Since I've never experienced this before I am not entirely sure what to do about it. Fri, 3 Feb 2017 15:47:51 EST I'm gaining on keto I am very sad today. I have been on keto for four weeks now. Week one, I still allowed myself some carbs. I lost 3 pounds. Week 2, less carbs and I couldn't keep up with my regular exercise routines (bootcamp 3 days per week, 1 mile easy jog with my dog 5 days a week.) lost .7 lbs but urine strips showed very light ketones. week 3 same as week 2 but I noticed strips show no to light ketones in the morning and light in the evening. Weight went up and down but overall lost .7 pounds. Week 4, no... Fri, 3 Feb 2017 10:23:31 EST Not entirely new to Keto... just serious now I've attempted this eating lifestyle some time ago and didn't stick to it. Instead, I went vegetarian and did well at it. However, I found myself craving fat and protein. Go figure. So, the past couple of days I've started back to this way of eating. Last night for the first time in (I can't even remember) I didn't crave a snack of any kind. WOW. <BR> <BR> So, here I am. New to this group and REALLY HOPING that this group is active and not idle like so many that I've investigated. Please te... Thu, 2 Feb 2017 11:05:53 EST Introduction Hello all, <BR> <BR> I am new to the team, but not new to SP. I have had a long way history with SP. I am going on my tenth year (started 2/7/2007 at 565). I had eventually got down to 350 but plateaued since 08. I continued to lose/gain 50 each year, but never quite gotten under 350. PCOS and hypothyroidism had something to do with it. My serious cravings for carbs and sugar had a lot to do with it.... <BR> <BR> I had gastric bypass surgery in March last year to help with hormonal balance... Wed, 1 Feb 2017 12:02:27 EST hello! Hey everyone, my name is Megan and I am new to keto. I did a body analysis the other day and had a shock when I saw my body fat % had jumped up ~4% since my last check 8 months ago and new it was time to get serious and change my diet. I already ate pretty healthy (minimal processed foods, cooking most meals at home) but I know that portion control and snacks are a weakness. This has brought me back to spark people to help me track macros, calories, portions, etc with the long term goal of ge... Tue, 31 Jan 2017 22:10:27 EST What does it take to eat Keto? First of all eating Keto means macro's something like this: <BR> Fat (60% to 75% of your calories) <BR> Protein (15% to 30%) <BR> Carbs (under 10%) <BR> <BR> If your diet is about 1800 calories a day, and you have about 30 grams of carbs, that is about 120 calories from carbs and under 10%. This is pretty typical. <BR> <BR> So are there any foods that are off limits eating Keto? Not really. You could put sugar in your tea if you really wanted to. So about 4 grams of sugar in teaspoon of su... Mon, 30 Jan 2017 18:02:24 EST Lactose intolerance This is to try to answer, or start a conversation that will lead to an answer for Holly. <BR> <BR> Some people are lactose intolerant. Lactose is a kind of a carbohydrate found in milk, and products made from milk, like cheese and yogurt. <BR> <BR> The question is what about say butter, or other dairy products? Are some of these so low in lactose that it is irrelevant from a practical point of view for those who are lactose intolerant? <BR> <BR> The problem is that some folks have an enzym... Mon, 30 Jan 2017 12:21:16 EST Starting Keto I've been on Sparkpeople for several years but I'm new to the Keto lifestyle. I wondered if there were other Sparkers who are also Keto and I found this team. <BR> <BR> I'm excited to start this new chapter of my life tomorrow. I'm doing all of my food prep today. My question is do you still log your food in the tracker? And if so, did you adjust the tracker settings to fit the Keto percentages? <BR> <BR> Sun, 29 Jan 2017 12:49:20 EST Newbie Alert! Hello fellow keto-ers! I'm Shayla, and I've been quasi-keto for a while and strict keto for just over a week. I just joined SparkPeople today after researching the best tracker for keto/net carbs and thought it'd be a good idea to seek out other likeminded folks. <BR> <BR> I was diagnosed with PCOS in 2006, and I've been struggling with it ever since. I do have two kiddos and am not looking to add to my brood, but I need to get my PCOS under control for every other health reason associated ... Fri, 27 Jan 2017 14:51:02 EST New Here m 59 Years old my name is Don Backlund from Superior Wisconsin ive run 21 full marathons and many half marathons i need to get down to my best running weight i was around 170 now im 214 im new to keto and not sure where to start as far as what to eat any advice would be appreciated been on sparks for many years Fri, 27 Jan 2017 05:25:34 EST CHORIZO Recipe 2# pork sausage <BR> 2Tbls olive oil <BR> Chili peppers in Adobo sauce to taste- about a tsp for us <BR> 2 pinches cinnamon <BR> 2Tbls smoked paprika <BR> 1Tbls Oregano <BR> 1 Tbls Garlic Powder <BR> Mix well and make into patties and fry or bake 350 degrees for 15-20 min. <BR> I cool, then freeze individually on cookie sheet, then pack vertically in wide mouth jar... we try to avoid plastic. <BR> <BR> I make a double batch and use 3# pork sausage and 1# ground turkey. I buy these from Ald... Thu, 26 Jan 2017 18:34:48 EST eating out Thai Food? <BR> <BR> Hubby and I are kid free this Friday and looking to go out. We have one standby which is an all you can eat buffet. They always have roast beef etc but not very classy and the veggies will be lacking. <BR> <BR> Wondering if we could go to Thai and would curry be OK? Not sure what to watch out for. <BR> <BR> Update: we have scheduled this... meeting a friend for Thai so really hoping someone has suggestions on what to order! Wed, 25 Jan 2017 14:30:00 EST Fat Bombs without Coconut anything Hi, <BR> <BR> I have trouble hitting the % as it seems when I add fat I either have carbs or protein.. I am intrigued by the fat bomb idea as a snack, but I really do not like the taste of coconut and any of the 0 cal sweeteners just are off to me so I'd rather avoid them.. Anyone have any ideas of a quick high fat low protein, low carb snack. <BR> <BR> Thanks! Mon, 23 Jan 2017 21:49:09 EST Hello! Hi y'all! I can't believe I joined months ago and never introduced myself. <BR> <BR> I'm Michelle. Currently living in Minneapolis but I hate winter. I actually have nightmares about it. I've been doing keto since January 31, 2016. I took some time off during the holidays and have gotten back on it. I've been enjoying the journey so much more this time than all my other attempts to get my health on track. The responses from my doctors has been encouraging. My GP cried and hugged me after my ... Mon, 23 Jan 2017 16:00:47 EST Hi there! Hey everyone, <BR> I figured I should probably start to engage a little more and hold myself accountable. My name is Tania, I'm 30 years old, have 2 kids (a 3 year old boy and a 6 month old girl), currently enjoying maternity leave but generally am a shift worker. I realized around Christmas that I weighed MORE then than I had while I was pregnant with my daughter - so let's just say that was a shock to me. <BR> I used to do a lot of running but during pregnancy I got so sick (multitude of ... Sun, 22 Jan 2017 20:30:59 EST freezing precooked meat <BR> I bought a food saver machine . I use it to seal my mason jars when i make my salads and they last up 5 days . I was thinking of cooking some meat in the oven with just seasoning till the meat is cooked then sealing them and freezing it . Then when i come home in the evening i just finish cooking it with some greens or sauces in a wok . Any one have experience in freezing cooked meat . Some one suggested boiling it before instead of in the oven Sun, 22 Jan 2017 12:59:11 EST Please Help - Keto Breath I'm at the point that I really need some help or I might just have to give up keto and I'm actually loving it. <BR> <BR> To give a bit of back story: <BR> <BR> I've been prone to nausea for several years. My bf says that he never knew someone who threw up so much. Car sickness, anxiety, motion sickness, sadness. They all make me throw up. Even certain smells. <BR> <BR> About 3 months ago, I have a bought of nausea. I threw up constantly for 3 days straight and couldn't hold anything down... Thu, 19 Jan 2017 16:05:37 EST And you are?... Hello! <BR> <BR> Glad to see a Keto program on here. 11 days in, stopped everything cold turkey. I have no cravings, I did get the occasional headache, but I made sure to have a cup of chicken broth before lunch. I've been working on getting my carbs to between 20-25, but hit a couple of days of 30. That's the hardest part. I am so full that sometimes I have between 200-500 calories still needing to be used but I just can't eat another morsel of food. I drink 4 litres of water a day - a... Tue, 17 Jan 2017 22:28:16 EST Eating Out - I just posted this in KETO Clarity team, but not everyone is on both teams ... <BR> So: <BR> <BR> Saw an email from Chipotles Mexican Grill (I don't know if they are in Canada and other places outside USA)... but this page is so cool - it shows you want ingredients to get if you are wanting Low Carb, higher protein etc...very interactive... <BR> <BR> <link> </link> <BR> <BR> Wish other restaurants had websites like this! (Or maybe there are, but I don'... Tue, 17 Jan 2017 02:11:27 EST Complicated Carb Calories One gram of carbs has 4 calories. Carbs raise blood sugar the most, but then again so does excess protein (look up gluconeogenesis). <BR> <BR> Its complicated. There are so many ways to join various numbers of carbon, hydrogen and oxygen atoms to form a carbohydrate. <BR> <BR> Celulose for example is digestible by termites, but not my humans, has groups of C(6)H(10)O(5) <BR> <BR> Here is a partial list with calories (for humans) per gram: <BR> <BR> fibre (0 cal) <BR> maltitol (2.1 cal) .... Fri, 13 Jan 2017 14:10:26 EST Anyone Try ThinSlim Foods? This popped up on my facebook page and was interested so I followed the link and they are having a special right now for 50% off their sample pack.<BR>n_page=product_info&amp;cPath=9&amp;pr<BR>oducts_id=51 <BR> <BR> No, I'm not with the company nor do I get any affiliate credit or anything. I just ordered a sample pack myself and it comes up to $20 including shipping, which was free. <BR> <BR> I read some reviews and most are pretty positive? For $... Thu, 12 Jan 2017 00:29:02 EST Introducing myself Hello everyone! <BR> <BR> I'm Jules and I'm a 43 year old woman living in Georgia. I'm 5'6 and 125 lbs and I'm definitely what you would call "skinny fat." I'm out of shape and my BMI is really off. I'm on the keto diet (been on it about a month) to perhaps help me gain muscle but most importantly, it has gotten me off of insulin. I am a type 2 diabetic. <BR> <BR> I'm surprised my endo didn't recommend this but I suppose it is to their benefit to keep us all on meds. <BR> <BR> I look forw... Tue, 10 Jan 2017 10:51:17 EST Good morning ketoers :) Hello, I am new to the team and I have been on and off keto for a few months. I took a break the last couple weeks of December because of my 40bday, vacation, Xmas, and new years. This morning I am back into ketosis. I find it so much easier to follow the plan once I am in ketosis because then I don't want to get knocked out of ketosis and have to start all over. <BR> Fri, 6 Jan 2017 07:25:14 EST Hi everyone! New to the team, but I've been playing with keto for awhile now and am in day 3 of a 30 day challenge..can't wait to see if I'm getting into ketosis or not. I'm so excited to find a team on SP that is keto friendly. YAY! So awesome to meet all you! Wed, 4 Jan 2017 22:19:35 EST New to the Team Hi all! <BR> <BR> My name is Debra and I started the ketogenic diet December 26 -- down 10.2 pounds so far. I guess I had a LOT of extra water weight. I can see a HUGE difference in my legs and feet and for that I am extremely grateful. I have a lot of motivation to lose 100+ pounds and this time it is for REAL. Lots of doctor visits in the past few months (none of whom actually told me to lose weight) convinced me that I would rather give up carbs than spend my life going from doctor to... Wed, 4 Jan 2017 14:31:01 EST Extra salt MSTRUCKNGIRL, <BR> When I first started eating low carb, over 5 years ago part of the diet was to have extra salt. <BR> <BR> The reason is that when going from the standard American diet, which has about 300 grams of carbs a day, to low carb, or yet lower, to Keto, which has about 30 to 40 grams a day is a big shock. Electrolytes get imbalanced, you can feel unwell, dizzy, get headaches. <BR> <BR> In the transition phase of about the first 2 weeks, some extra salt really smooths it out. Af... Thu, 29 Dec 2016 03:25:27 EST New to Keto but not low carb Hi I am Angela. About 15 years ago I did Atkins and I was successful. I am hoping I do just as well but this time on my own. I am slowly trying new things so I can transition into it next month. I need tons of variety and don't stick to most things longer than a few days. I have several protein shakes from Ideal Shape that I was to incorporate into this program. I have tons of carbs in my house. I cannot afford to throw them out. I am consuming said items without replacing them. I am part of... Mon, 19 Dec 2016 23:01:00 EST Is there a book or booklet like this? I'd like to have a pocket quick reference to the carbs for all fruits and veggies, maybe all foods. I used to have a little calorie book like that. Does anyone know if there is anything like that? Maybe a smartphone app for when I'm shopping? Mon, 19 Dec 2016 22:14:24 EST Going to try keto I've been reading a lot about keto, and I think I could do it. I just went grocery shopping last week, and bought a lot of carbs. Realized that carbs is about all I eat, and I have a real addiction to sugar. I also love meat, though, and always felt guilty eating ham or bacon or beef, so I've been living on chicken mostly, with some fish thrown in and an occasional ham at the holidays. I'm sick of it. I want to eat real meat and I'm fine with offsetting it by giving up my favorite fruits for ... Sun, 18 Dec 2016 21:59:05 EST Not Losing Found a great site on weight stall on keto. Will post link but main thing that impressed me was not to eat more fat than you can burn. <BR> <BR><BR>eight-loss-plateau.html Fri, 25 Nov 2016 22:26:52 EST What I eat in a day Breakfast: <BR> 2 cups of coffee, 2 tablespoons of heavy whipping cream, no sweetener of any kind: <BR> Calories (104) <BR> Carbs (1 g) <BR> Fat (11 g) <BR> Protein (1 g) <BR> <BR> One and a half protein powder based waffles: <BR> Calories (170) <BR> Carbs (0 g) <BR> Fat (9 g) <BR> Protein (12 g) <BR> <BR> Waffle recipie (with nutritional information) is here: <BR> <link><BR>sageboard_thread.asp?board=25210x58980<BR>x54368031 </link> <BR> <BR> Then t... Tue, 22 Nov 2016 07:58:47 EST Keto diet plus no eggs, dairy or chicken! Help! Keto diet plus no eggs, dairy or chicken! <BR> <BR> My naturopath diagnosed me with metabolic syndrom (pre-pre diabetes) and told me in the visit that she wants me on the ketogenic diet. But she was going to email me the diet and she never did. (long story.. email problems apparently) <BR> So ever the researcher, I forged out on my own. I don't think I got successful enough to be completely in ketosis but I gave up all grains, junk sugar etc. Mainly I was just having trouble with the ... Fri, 11 Nov 2016 21:18:07 EST Hello everyone! I came back to Sparkpeople after a very long hiatus. I had gained almost 15 of the 130 lbs. I had lost and needed to get back on-track. I had flirted with Keto in the past, but I have been very good watching my macros for the past week and a half and I feel fantastic! Plus I lost 7 of the 15 extra pounds! I'm excited and I feel like this will be my new way of life! Can't do better than feel satisfied and full of energy while "dieting"! LOL I look forward to sharing my progress with all... Thu, 10 Nov 2016 19:32:39 EST I'm back and losing already! Hi there! I created this team years ago and am so excited to see how it has grown! <BR> <BR> Soon after creating it, if I have my dates correct, my husband and I started to work on our family. I fell off the keto wagon because I was being told it wasn't healthy for a baby. During that time, I also went through years of fertility treatments (2 pregnancies, 2 losses). We are now a waiting family with an adoption agency. <BR> <BR> I hit my highest weight a couple of weeks ago (223 pounds) and... Sat, 5 Nov 2016 12:55:04 EST First Social Event Since on Ketogenic Diet Our Bunco group has a ladies night out tonight at a Mexican restaurant followed by a movie. I have checked the menu and it looks like the best option is a salad with grilled chicken and avocado. I'm going to bring my own salad dressing because I'm afraid their dressing will have too many carbs. I'm bringing a baggie with pork rinds so that I won't be tempted by the tortilla chips. Does anyone know if Queso dip is loaded with carbs? Also how detrimental would it be to have 1 drink with a no c... Tue, 1 Nov 2016 17:25:10 EST New to team Hi all! I'm new to the team but have used SP on and off for many years. I'm new to doing a ketogenic diet. I'm doing it for weight loss and to lower blood sugar. I'm interested in hearing about everyone's experiences! I'm in my second week of Keto diet but have not seen much weight loss so far. Sat, 29 Oct 2016 14:48:18 EST hi.. i'm looking into the keto son and his fiancee have each lost 70 pounds since January doing it. hoping to find support and help here...thanks!! Holly Tue, 25 Oct 2016 15:01:03 EST Hello... Hi. My name is Tammy. I am new to keto and not to SP. I have been attempting to stay in ketosis and keep messing it up. So, I want to join this team to stay accountable and encouraged. Hopefully, I can help others too. Thu, 22 Sep 2016 12:00:14 EST Best Chocolate Chip Cookie Recipe Tomorrow I'm baking Chocolate Chip Cookies. <BR> I have used this recipe before and liked it but thought I would see if anyone has another favorite. <BR> In this one, each 20-22g cookie has 95 cal. 8.3 fat, 2.9g net carb. and 1.9g protein. <BR> What's your favorite recipe? <BR> <BR> Blake's Chocolate Chip Cookie <BR> 1 cup Butter, softened <BR> 2 large Egg, fresh, whole, raw <BR> 1.5 cups Almond Flour <BR> 1 cup Coconut Flour <BR> 5 oz (~145 grams) Sugar Free Chocolate Chips (Lily’s Dark ... Fri, 26 Aug 2016 20:58:09 EST My database for journaling I have a simple binder, on each page I record an item that I eat. Let me give brocolli as an example. I go to the "nutritiondata" website: <BR> <link> </link> <BR> <BR> Search for broccoli ther and end up with this page: <BR> <link><BR>les-and-vegetable-products/2819/2 </link> <BR> <BR> Set the serving size to 100 grams, and record what I'm interested in, usually calories and grams of the macros, so it looks like this: <BR> ... Sat, 20 Aug 2016 10:27:30 EST Tips for SGOTHOMAS Hi and welcome, <BR> I think the main thing to do is arm yourself with as much information as you can. To that end, I personally have learned a LOT from the website and also a book by Jimmy Moore titled "Keto Clarity." The dietdoctor website offers a free 30 day membership during which you have access to a huge numbers of videos talking about just about everything you might want to know about being on a low carb/ketogenic diet. <BR> And of course, ask questions here. The... Tue, 16 Aug 2016 12:53:50 EST Hello, new to Keto not SP Hello, I have been trying to get this weight loss reignited with not much success and have decided to give getting my body into keto a try. <BR> <BR> I had great success a few years ago with weight loss, stalled and have had trouble getting off that plateau. I am certain I will have need of suggestions and ideas for meal plans. Fri, 12 Aug 2016 11:21:07 EST Keto friendly Spark Tracker Mods? Hi all! <BR> <BR> I am new and too a glance at the forums and did not see apologies if I am incorrect. I was wondering if you can/how you tailor the Spark tracker to be Keto friendly? I saw that I can do the breakdown which is decent for my macros but I was not sure what amounts to put in to get it to the right mix. Any thoughts? <BR> <BR> Thanks! <BR> <BR> Turtle Tue, 9 Aug 2016 15:13:50 EST New kid post! Howdy all! <BR> <BR> Long story short: I am 39 year old former women's football player who has always been big, always loved sugar and since breaking my leg about 2 years ago have gained wicked weight. Went to the doctor to address constant pressure in my head, inability to think and general tiredness and he ran blood work and all that stuff and we confirmed: I am just fat. :) I can handle that, but needed to make some major changes because of the amount of energy I need, but don't have. :) ... Tue, 9 Aug 2016 15:10:23 EST New and kinda new! Hello, <BR> I am starting a Keto way of living later this week. I am excited and nervous, so I am just trying to hook up with like minded folks. I haven't used my Sparkpeople page in a couple of years, so I'm baaack! This really needs to work and I need to work it or it is surgery for me. Mon, 1 Aug 2016 23:14:49 EST Just Getting Started 7-23-16 - Day 1- SUCCESS - 8 net carbs Sun, 24 Jul 2016 08:43:42 EST Hello! I am fairly new to LCHF WOE -- but am excited to be here! I have been doing Paleo and did well, but needed to make some changes! Sun, 10 Jul 2016 20:38:16 EST Carb-Loaded Video I don't know how many of you are on Instagram, but Jimmy Moore has an account there - and today I tripped over a posting from him: <BR> <BR> "livinlowcarbmanHave you seen the fabulous health documentary called CARB-LOADED? A couple of guys named Lathe Poland and Eric Carlsen decided to create a Kickstarter campaign for this film in 2013 to raise awareness of the plethora of crappy carbage that has infiltrated our food supply. <BR> They have received such an outpouring of support for the mess... Tue, 24 May 2016 18:00:34 EST Cauliflower- The New Kale?? Many suggestions on preparing cauliflower...article suggests that it is low carb... They all sound yummy! <BR> <link><BR>flower-the-new-kale/ </link> Wed, 18 May 2016 23:39:27 EST Hello Team Keto Hello everyone, I am new to the team but have been doing the Keto WOE for about a month now. I am exciting to be making a lifestyle change I can stick with for the long haul. No more yo-yoing for me. Tue, 17 May 2016 14:30:11 EST I just joined! I've been researching lowcarb now for some time, and more lately with Dr. Eric, and I feel I can do this. I love protein and veggies, etc. and will be looking at recipes here and support. It sure is the opposite of how most all Americans have grown up, so I need to turn my thinking all around! Mon, 16 May 2016 22:43:00 EST One month in, x more to go! Hi everyone! <BR> <BR> Really excited to find this group. I have been doing Keto since March 14th and am really enjoying it so far. I have lost 17 lbs, gained a ton of energy and don't feel like I am depriving myself. I think my success is coming from the amazing community and support out there. I joined a group on Facebook, follow lots of fellow Keto-rs on Instagram and of course visit the Reddit subs for info. It's amazing how many people out there are so willing to answer questions, shar... Mon, 18 Apr 2016 14:49:28 EST No Bake Keto Key Lime Pie Girlfriend just sent me this link for a LCHF no-bake dessert so I thought I'd share! <BR> <link><BR>secake-in-a-jar/ </link> <BR> <BR> I also posted this on Pinterest in my KETO board - I think I am still @msdrpepper on Pinterest, if you do Pinterest (no worries if you don't - not many do!). Tue, 12 Apr 2016 08:36:57 EST So glad I found this group Hello my name is Deanna (everyone calls me Dee) I am not new to SP been here about 9-10 years. But I am sorta new (a few months in) to Keto. I want to learn all I can to be in the best health I can be in. Be prepared for lots of questions! lol So glad to be here!!! Sun, 3 Apr 2016 09:13:00 EST Beging with a different view I am almost a month into the Keto transition. I have lost 23 lbs so far. It was doctor recommended because I am pre-diabetic. I find it very hard to discuss any of my new lifestyle with the spark community. Looking for some fellow Keto buddies. To share experience and maybe some recipes. <BR> <BR> Happy Sparking!! Mon, 15 Feb 2016 16:40:23 EST New to this board but not new to Keto <img src=""> It's been a while since I have been on Spark but I have been doing Keto for about 6 months. I have lost 75 lbs on keto alone this last year and another 25 from eating clean. I couldn't be happier with Keto... off of three meds, down 100 lbs total and feeling better than I have in a while! I am looking for more support and hopefully new friends! Sun, 3 Jan 2016 01:39:53 EST Self Saucing Slow Cooker Meatballs These are absolutely AMAZING! I found them on two days ago, made my first batch yesterday, and am making another batch tomorrow :) The family loves them! Put 4 meatballs and a couple scoops of sauce over fresh lettuce and it tastes like a meatball sub from Subway (my personal favorite!) Anyway, supper easy and makes a ton. I had to halve the recipe, because I only had 1 lb of ground beef, and I got 18 meatballs out of it! (Not to mention, fed my family of 4, and then had the... Mon, 9 Nov 2015 11:13:21 EST Cutting out sugar for 10 days--a fascinating study <link><BR>sugar-study-kids/index.html </link> <BR> <BR> So the kids cut out sugar, not carbs--they did replace those with complex carbs instead, and look at the results. They only studied kids--imagine what 10 days might do for an adult not on a keto diet, and imagine what it might mean if they did it for more than 10 days! <BR> <BR> I thought for years--fat makes you fat, cholesterol raises your cholesterol, and a calorie is the same as any other cal... Fri, 6 Nov 2015 08:44:00 EST whats your fav keto channels youtube i like this girl . A bit too hyped but she seems to be the real thing <BR> stephanie <BR> <BR> <BR> tried putting in youtube link but doesnt take it to video . put in search for <BR> "stephanie Keto person" <BR> <BR> <BR> Thu, 8 Oct 2015 19:59:51 EST My Low Carb keto muffin I had such a sweet tooth tonight I made this up using several other peoples recipes <BR> <BR> 1Tablespoon Coconut flour (5 net carbs) <BR> 1 large egg (1 g carb) <BR> 1 sweet and low packet (1 g carb) use what you like and figure carbs ;o) <BR> 1 Tablespoon (yes a whole tablespoon!) coconut oil <BR> 1/4 tsp baking powder (I think this is optional next time I'll skip) <BR> <BR> Put coconut flour and baking powder in the cup last. <BR> Whisk with fork quickly put in micro. Mine is a lo... Wed, 7 Oct 2015 02:35:34 EST New to Keto Diet Hi everyone, I'm shirley a senior. I've been reading a lot about this diet on the web but have not made it to get a book. I'm definitely interested Tue, 6 Oct 2015 18:57:58 EST