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-JAMES-'s Photo -JAMES- Posts: 9,968
4/27/17 12:29 P

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MOMMAKAT12,
Ketones are byproduct of burning fat. They are partly burned fats. I have a mental image of logs in a fireplace. Sometimes after having a fire in the fireplace some logs are only partly burned.

Initially when switching away from eating carbs and towards more fat the body chemistry is not "in shape" to efficiently burn fat. So it partly burns fat, down to some ketones, and it wastes the ketones, you pee them out. This also accounts for fast weight loss at the beginning of a low carb diet.

Deeper into ketosis the body more fully burns the ketones, extracting yet more calories and so you pee out fewer ketones, and also weight loss slows. This is like logs in the fireplace getting fully burned down to ashes. However ketones are still in the blood in this process, just not yet fully burned, (like logs in mid-burn in the fireplace) but will be rather than wasted. So in the long term a blood ketone test is accurate, and urine test is less useful the deeper you are into ketosis.

P.S. I don't know about the carrot cake, but when I'm stuck at some weight and want to go down I find that eating less for a day or two makes a difference, then back to the usual amount of food and I've lost but don't regain. A week or two later I will chase another pound.

Edited by: -JAMES- at: 4/28/2017 (09:53)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 171.0 
 
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4/27/17 10:22 A

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Has anyone who has been eating Keto for a long time found that falling off the wagon actually helps with weight loss? I've found with other calorie restriction diets that I will plateau for a while. If I give myself a break from the diet for a week or two then go back, I will lose weight again. Recently this happened to me. I ate my homemade carrot cake and breadcrumb stuffed artichokes for Easter. I gained a pound or two but then lost them quickly with another pound.
I also had blood work recently by my endocrinologist. I asked him to add on a test for ketones. He only found one for blood acetone and I had no acetone in my blood. I rarely ever had ketones in my urine over the last three months. I am wondering if I am actually in ketosis.

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-JAMES-'s Photo -JAMES- Posts: 9,968
4/25/17 11:51 A

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Calories matter. You still need to eat fewer calories than you burn in order to loose weight. The difference with Keto is that body fat isn't locked up by the presence of a lot of insulin.

Insulin is a hormone that deals with excess blood sugar (from eating excess carbs), and does so by helping store it away into cells, typically fat cells.

With less insulin your body will dip into body fat with less hunger, but there needs to be a reason to dip into that body fat, namely to eat fewer calories than you burn. Just eating Keto foods is not enough.

Most typically if you eat something like 1200 to 1500 calories a day you will loose weight. If you find you are eating close to 2000 I think you will have your answer.

Edited by: -JAMES- at: 4/25/2017 (11:52)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 171.0 
 
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ROSEMARYBEACH's Photo ROSEMARYBEACH SparkPoints: (2,122)
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4/25/17 6:55 A

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How important do you think calories are while doing keto? I know eating keto foods with abandon never brings the results I desire. It seems achieving the results I want to achieve will come from some amount of trial and error on my part.

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-JAMES-'s Photo -JAMES- Posts: 9,968
4/8/17 12:10 P

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Q: IS NOT BEING HUNGRY WHEN EATING KETO NORMAL?

A: Yes. A good part of hunger comes from low blood sugar. If you eat carbs blood sugar goes up, and soon back down, and you need to eat more carbs to get it back up. When eating Keto blood sugar is very even, and body fat is dipped into before you get terribly hungry and this is possible because the body chemistry has changed to favour fat for fuel rather than carbs.


Q: WHEN CAN I EXERCISE EATING KETO?

A: Certainly in the first week or two exercising is not a great idea. The body is in transition. It takes some time to efficiently burn fat for fuel rather than carbs. That transition time is what keeps a number of folks from getting to the other side. But after about 2 weeks I think that one can start to exercise again. But take it easy and build up. Except for exercises that need burns of quick energy, like sprinting 100 meters, most sports are not negatively impacted by doing them in ketosis. Personally I've noticed that I rarely have sore muscles after exercising while in Ketosis. I suspect that having sore muscles after exercising is mainly a lactic acid thing, which is related to burning carbs.

Edited by: -JAMES- at: 4/9/2017 (20:15)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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LOOSEAFEW Posts: 85
4/2/17 11:25 A

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When they measure me at work for my health insurance biometric screening the health team told me when I asked it's 1 inch above the belly button. The most important thing is that every time you measure it's in the same spot to be accurate.

"Once you see results, it becomes an addiction."


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-JAMES-'s Photo -JAMES- Posts: 9,968
4/1/17 6:48 P

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TUKARAMA,
whatever fruits, or other vegetables are available there, I suggest you go to the "nutritiondata" website, look them up, set the quantity to 100 grams and see how many grams of carb that size has and decide whether to eat it or not. For example if you google "nutritiondata coconut" you quickly find this page :
nutritiondata.self.com/facts/nut-and
-s
eed-products/3106/2

It has 15.2 grams of carbs, 9 of those are fibre, so discounting that, 6.2 net carbs. So coconut flesh rates 6.2% of its weight as carbs. I'd eat it, not too much, but some.

I'm sure you can figure out the carbs of virtually all your local fruits and veggies.

Edited by: -JAMES- at: 4/1/2017 (18:54)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 171.0 
 
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3/31/17 8:16 P

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Yeah, I know.. that is the problem. Everything keto says not to eat has been my go to food ha ha.

This is the most restrictive thing I have ever tried. But I am willing to give it a shot.

Broccoli and cauliflower are sort of available here (Philippines), but they are tiny, covered in black spots, and prohibitively expensive. I have not seen asparagus in the 4 years I have been here. No one at the market has even heard of zucchini... We don't get much spinach but pechay is readily available (bok choy).

It is going to take some work to figure out what is available here. The fruit looks like it will just be pretty much gone. The main fruits here are all pretty bad on keto, from what I have read. What we grow in our yard is about the same as what we can buy at the market: bananas, guava, star apples, mangoes, dragon fruit, papaya, and coconuts. I think coconuts is the only one I can eat now?

I went to the market yesterday and bought pechay, green beans, bell peppers, 2 kinds of squash, Asian radish, cucumber, cabbage, and ampalaya (bitter melon).

My wife is looking at my groceries like I am crazy. :)

~Tito Tim~
Iloilo, Philippines (GMT +8)
youtube.com/c/TitoTimVideos


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3/31/17 3:27 P

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it would be easier for you to meet your macros if you change your fruit and vegetable options. one apple will hit your daily carb goal. Raspberry, Strawberry and Blackberry are the best fruits to eat. As for your veggies, corn, carrots and peas are all high in carbs. I avoid corn all together and only eat tiny portions of carrots and peas when they are mixed in a casserole. Broccoli, cauliflower, spinach and asparagus are all good options.

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3/30/17 1:25 A

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Well...after bad mouthing all the "fad diets" for so long... my plateau has me looking for something to try ha ha. A few friends have lost a lot of weight on keto, so I am going to give it a shot.

I just want to check my numbers and see if it a good starting point.

I am a 53 year old male, 172 cm, and 96.6 kilos. I have been tracking macros since September 2016 and lost 18 kilos so far, but got stuck almost 2 months ago. I realize the fast weight loss at the beginning of a diet can't last forever, but this is getting ridiculous.

I walk 3-6 km everyday, and 3 days a week I do 30 minutes of various dumbbell exercises and 15 minutes of kettlebell swings.

Most of my carbs currently come from apples, mixed veggies (corn, green beans, peas, mushrooms, and carrots), apples, chickpeas, and more apples. I eat a lot of apples! Here are my old goal numbers and what I think will be my new ones. Do the new ones look about right? Also, do you do anything to kick start this...or just start one day? Is the carb goal too low for a newbie? Man, they look low... one cup of my mixed veggies is 18 gr... time to embrace the pechay... :)

Proposed Goals:
Carbs 19-23 g; (5%)
Fat 125-150 g; (75%)
Protein 75-90 g; (20%)
Calories 1500-1800

Old Goals:
Carbs 150-185 g; (40%)
Fat 50-62 g; (30%)
Protein 112-138 g; (30%)
Calories 1500-1850


~Tito Tim~
Iloilo, Philippines (GMT +8)
youtube.com/c/TitoTimVideos


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-JAMES-'s Photo -JAMES- Posts: 9,968
3/27/17 4:23 A

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Q: what should Keto macros be?

A: I'll put a peg in the ground at these percentages of daily calories:
- fat (75%)
- protein (20%)
- carbs (5%)

10% of calories from carbs carbs is on the high end of Keto, it is the low end of low carb.The real goal is about 20 to 30 grams of carbs per day. 10% of a daily 200 calories is 200, and at 4 calories per gram that is 50 grams of carbs.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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3/22/17 4:02 P

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KAYVAPES ~ I have been adding the coconut oil also to hot tea - the non caffiene type and I have also been adding cocoa butter too. I use "Wild Cocoa Butter" a Wild Foods product. I just have to drop 1 of those in the hot drink and it's 1 Tablespoon, no measurement, etc. Purchased on Amazon (I put 2 in) and use 1 TBS of coconut oil. Unless I am low of fat for the day then I increase..

Headache things. I use Pink Himalayan Salt and I am looking at Kosher Celtic salt. (Table salt does in a pinch) I also take a Magnesium supplement 500 MG - Make sure you are getting your water in.

James, Thanks for thumbs up on my macros. I try to get in that 75-80 percent range for the fat. Seems the others fall into place if I choose the right carbs.

Started 9/27/13 to release myself from my 'FAT' cocoon ~ Restarting 9/1/17 my journey!!!!

SW 254.4 lbs 9/1/17 CW 254.5 lbs 9/1/17 GW 145 -135 lbs by 9/1/18

I use this KETO Calculator to figure my min/max amounts http://www.mydreamshape.com/keto-calculato
r/
Carbs 18-24 g; (5%)
Fat 129-174 g; (80%)
Protein 55-73 g; (15%)
calories 1456-1956
as of 2/6/17 (recalculate at 10-20 lb loss)

Suggested Reading "KETO CLARITY" by Jimmy Moore & Dr. Eric C. Westman


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KAYVAPES Posts: 4
3/19/17 9:39 P

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Can you elaborate on what drinks you add the coconut oil to? I have been drinking my morning coffee with 2 Tbsp of unsalted butter, and 2 Tbsp of Coconut Oil. or MCT Oil. Although, I only make the coffee with the MCT Oil when I am home. What other drinks do you make?

Question is in response to comment made by Motherbeara (Here's hoping I didn't kill your name)

Edited by: KAYVAPES at: 3/19/2017 (21:40)
-JAMES-'s Photo -JAMES- Posts: 9,968
2/17/17 2:44 P

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When I've taken salt for my headaches rather than aspirin or Tylenol, it has an effect in about 20 minutes. Not related to the headaches of early Keto.




James


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Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 171.0 
 
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MELGIRL8's Photo MELGIRL8 Posts: 1,610
2/17/17 1:16 P

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Well, I thought yesterday felt a little better, but this morning It was back. Didn't last very long today tho. I took that supplement in the morning yesterday so I'm going to try it later in the day today & see if timing makes a difference. I've been adding a little more salt to my food at meal time plus I'm having a cup of boullion each day so I'll give it this weekend & see what happens.

Seriously James, I've had such a horrible diet over the years that I would not be surprised if it isn't taking my body a bit to get switched over. I'm not giving up, the headache is better already today so maybe timing is a factor.

I'll keep ya posted.

"I WANT TO LIVE!"



"...People will forget what you said ...People will forget what you did ...but People never forget how you made them feel"


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-JAMES-'s Photo -JAMES- Posts: 9,968
2/17/17 9:45 A

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MELGIRL8,
better?

You either got your balance from supplements (my favourite being just table salt dissolved in warm water), or something else like magnesium, or it is just a matter of time for you body to find a new balance.

Hard to know, as long as your headaches are gone, or getting there.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 171.0 
 
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2/15/17 11:45 A

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James, didn't get to the supplements last night, but DID do the boullion yesterday and I have to say, just a tiny bit of headache, almost not there at all. I will take the supplement today & report tomorrow. Thanks so much for your suggestions. I think this is going to do the trick!!

"I WANT TO LIVE!"



"...People will forget what you said ...People will forget what you did ...but People never forget how you made them feel"


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-JAMES-'s Photo -JAMES- Posts: 9,968
2/15/17 12:29 A

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MELGIRL8,
looking forward to how you feel next morning with some supplements.

Headache gone? Hope so.



James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 171.0 
 
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-JAMES-'s Photo -JAMES- Posts: 9,968
2/15/17 12:28 A

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MOTHERBEAR4,
your number in your signature (grams of carbs, fat, protein), look fantastic. Spot on!

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 171.0 
 
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MOTHERBEAR4's Photo MOTHERBEAR4 SparkPoints: (53,846)
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2/14/17 6:56 P

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Lorin

I am assuming you found out how to edit and save your counts on the Nutrition Tracker? This is a picture of mine

Have you figured out your MACROS for your age, weight and exercise level? There are many but I use this one because it is easy to figure out my minimum and maximum amounts. www.mydreamshape.com/keto-calculator
/
My counts are in my signature. I hope this helps.

Edited by: MOTHERBEAR4 at: 2/14/2017 (18:56)
Started 9/27/13 to release myself from my 'FAT' cocoon ~ Restarting 9/1/17 my journey!!!!

SW 254.4 lbs 9/1/17 CW 254.5 lbs 9/1/17 GW 145 -135 lbs by 9/1/18

I use this KETO Calculator to figure my min/max amounts http://www.mydreamshape.com/keto-calculato
r/
Carbs 18-24 g; (5%)
Fat 129-174 g; (80%)
Protein 55-73 g; (15%)
calories 1456-1956
as of 2/6/17 (recalculate at 10-20 lb loss)

Suggested Reading "KETO CLARITY" by Jimmy Moore & Dr. Eric C. Westman


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MELGIRL8's Photo MELGIRL8 Posts: 1,610
2/14/17 1:53 P

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Thanks James. I did buy a supplement with Potassium & magnesium but have not tried it yet. I think I will try it tonite. And maybe have a cup of boullion today, that has alot of salt in it. I take a vitamin D already so probably not that. I will check out that link when I'm at home on my own computer. Thanks so much for your help.

"I WANT TO LIVE!"



"...People will forget what you said ...People will forget what you did ...but People never forget how you made them feel"


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-JAMES-'s Photo -JAMES- Posts: 9,968
2/14/17 10:49 A

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MELGIRL8,
I found this blog googling the question:
www.reddit.com/r/keto/comments/4iop5
a/
headaches_in_the_morning/


I have to say that the first thing that came to mind for me was electrolytes and not being fully Keto adapted. Folks in that blog suggested some supplements:
- drink some saltwater
- extra vitamin D
- potassium / magnesium

Worth a try, if you have some of that today, you'll probably see a result when you wake up tomorrow (or not). My bet is that your body is still in turmoil from being denied the carbs and one of those will help. Probably the salt.


James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 171.0 
 
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MELGIRL8's Photo MELGIRL8 Posts: 1,610
2/14/17 10:34 A

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Is there any 'keto' reason why I would have a headache every morning when I get up? It eases up in a couple hours, but early on it's very unpleasant. I thought maybe the coconut oil, but I've researched that and don't think that's it. I've researched the Stevia & don't think it's that either. I thought if it was stevia that it would get worse as the morning went on because I use it in my coffee. But I've been using Stevia for over 10 years so that's another reason I ruled that out.

Any ideas?

"I WANT TO LIVE!"



"...People will forget what you said ...People will forget what you did ...but People never forget how you made them feel"


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2/14/17 10:34 A

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Jules, I share your goals. I started running last year and ran through awful shin pain. I finally rested and can now run without pain. The key to re-starting running is to run/walk. get an interval timer app and run 3 mins /walk 1 min for as many cycles as you can easily. then you up to 4 mins run and 1 min walk etc. It really helps both endurance and to prevent injury. I couldn't run during the first month on keto because I had no endurance. I have just started week 6 and I can do a slow mile without running out of gas. I have gained a lot of muscle in my legs which is great since those are the biggest muscles.
I also want to lose in my belly and chest where all my recent weight gain went. I haven't taken my measurements yet but I can see some fat loss in the fit of my clothes. I know that the belly will be the last to go but this is a lifestyle change and not a quick fix so I will be patient. the fat didn't get there in one month so it won't go away that fast either.

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-JAMES-'s Photo -JAMES- Posts: 9,968
2/12/17 10:18 A

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Jules,
the way I understand it, the body has a certain order of adding body fat, first to "area 1", then later to "area 2" and then "area 3". When it burns excess body fat it does so in the reverse order, and you don't get to pick the order. Doing extra stomach crunches to target the belly builds nice muscles in that area, but does not influence the fat there.

So if you are loosing weight, but not muscle mass, then you are burning fat from somewhere else. Fat can hide very well between organs, or between muscles, but not so much on the front of the belly. I think that eventually the fat you are burning in other places will be gone and the body will finally turn to your belly fat.

As for running, at two months you are certainly Keto adapted for running. What distances did you typically run? I'd take it slow and build up your distance. I can't really say how far, but if you ran 5 minutes the first day and see how you feel, and 5 minutes for the next few days and if anything feels wrong, well don't do it. But if fine, then 10 minutes the next days ...

Don't go for 30 minutes because that is what you used to do at one time. This isn't a matter of Keto, this is a matter of exercise, fitness, and what your muscles and tendons are up for.

Edited by: -JAMES- at: 2/12/2017 (10:22)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 171.0 
 
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JULESHIDENKA's Photo JULESHIDENKA SparkPoints: (5,938)
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2/11/17 11:28 A

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I've got a series of questions now that I've been doing this for 2 months (yeah, I'm such a pro now! NOT!)

1) I'm still peeing a LOT of ketones, isn't it about time that I got keto adapted already? I've kept my carbs under 20g a day so I know it is not that I'm getting kicked out of ketosis if I quit seeing the pee stick not turn purple any more so I'm wondering what gives? Why am I not getting adapted?

2) I really miss running so I scheduled an appointment at a specialty running store to get a consultation on shoes and gear. Given that I'm actually trying to gain weight/muscle, is this a good idea? I got seriously injured running before (aggravated patellofemoral pain syndrome) and it lasted for months. I'm taking it really slow this time building up my muscles and trying to minimize risks of injury. Should I just wait til I gain more weight?

3) I'm trying a version of IF (intermittent fasting) right now because my gut will NOT go down. I'm waiting about 15 hours after my last meal to my next meal and making sure I get my walk in at the fasting state. I still make sure I hit my macros though. I'm just really frustrated that I still look like I'm pregnant in my 6th trimester (HAHAHAHA) and I'm losing weight????

Thanks for listening/reading to my incessant rantings emoticon

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2/11/17 11:25 A

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I am new and have no idea where to post this. I am having so much trouble getting my food tracker to show how many carbs as a daily goal. I put nutrient goals carbs 14-20, fat 0-126 and protien 88g but the carbs shows 0 in the food tracker. Can you please tell me where to go to get this help?

thank you

Lorin

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2/11/17 10:54 A

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Besides the high carbs of corn, which should put it off any Keto diet, except perhaps for a curious small taste now and then, it looks like corn in North America is mostly GMO.

So yet another reason to avoid it, if you don't want to eat GMO. I thought GMO was illegal in Canada and the US, but I really don't know enough about that. Do others know what crops are legally GMO?

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 171.0 
 
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MOTHERBEAR4's Photo MOTHERBEAR4 SparkPoints: (53,846)
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2/10/17 10:37 A

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NEWINSIDEOUT,

Thank you for posting about the corn... I never knew and this also puts a new emphasis on info I learn from following Stephanie Person on FB, YouTube, Instagram since reading KETO CLARITY.

Started 9/27/13 to release myself from my 'FAT' cocoon ~ Restarting 9/1/17 my journey!!!!

SW 254.4 lbs 9/1/17 CW 254.5 lbs 9/1/17 GW 145 -135 lbs by 9/1/18

I use this KETO Calculator to figure my min/max amounts http://www.mydreamshape.com/keto-calculato
r/
Carbs 18-24 g; (5%)
Fat 129-174 g; (80%)
Protein 55-73 g; (15%)
calories 1456-1956
as of 2/6/17 (recalculate at 10-20 lb loss)

Suggested Reading "KETO CLARITY" by Jimmy Moore & Dr. Eric C. Westman


 current weight: 254.4 
 
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199.7
172.35
145
NEWINSIDEOUT's Photo NEWINSIDEOUT Posts: 6,971
2/10/17 2:01 A

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James,
Abstaining from corn started a long time before Keto!

I apologize for being flippant with my mention of corn. Most don't realize that it's ubiquitous and practically impossible to avoid. In Thai food the most obvious would have been cornstarch or corn syrup in the sauces. Also those little baby corns could have been slipped into the stir fry but I would have realized that.

I cook from scratch at home and still I get some corn. It's in citric acid, ascorbic acid (any vitamins that have been cultured actually), iodized salt (dextrose) etc. It is the reason that I use only powdered stevia and not erythritol. Also alcohol based extracts use corn alcohol for the base. I thought I would use glycerin based extracts but no... the glycerin is also a corn base! (I make my own extract from potato vodka).

As you can imagine, I could go on and on. Corn allergy is only second to soy in my personal opinion on how difficult to avoid. One might argue that it's the worst because the lobbyists have prevented it from being listed in the required allergens for food labels. As a result it can be included in the product and not listed at all if it was just used as a "manufacturing aid" rather than an "ingredient". I once bought a loaf of french bread with no corn listed only to find the whole bottom of the loaf with corn meal stuck to it. I emailed the company and they fell back on that loophole.

Formerly Wagysgirl
Married mom to two girls who are growing fast! One is in 5th grade the other is in 1st.

I'm also a crafter and love to sew and craft. I plan to make a business of it soon.
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2/10/17 1:33 A

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NEWINSIDEOUT,

If you couldn't tell if eating out Thai didn't adversely affect you, then I'd say you did well. If you have been eating Keto (or very low carb) and you eat a lot of carbs, then your body is out of tune with that and the next day you usually feel bloated, and unwell and realize that you've made a bad choice.

If you didn't feel that, then you did well.

As for corn, I don't see how that is ever on a Keto plan. The fraction of weight of corn that is carbs is about 22%. That is more than mashed potatoes, which are 15%.

James


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2/9/17 10:09 A

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I found a new macros calculator and I think this is exactly what I've been looking for? It helps calculate for if I'm trying to gain muscle and it seems I've been too low on my protein but too high on calories. . . .

Does anyone else use this and does anyone see any drawbacks from me using this one?

http://ketogains.com/ketogains-calculato
r/

NEWINSIDEOUT's Photo NEWINSIDEOUT Posts: 6,971
2/8/17 6:37 P

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MotherBear... I did start a separate entry and got some good comments from it. I did order and just did the best I could. Couldn't tell if it adversely affected me. I also have a corn allergy and I did have lots of side effects (gas etc) that I think was from that or from too much broccoli!

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Married mom to two girls who are growing fast! One is in 5th grade the other is in 1st.

I'm also a crafter and love to sew and craft. I plan to make a business of it soon.
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2/3/17 8:14 P

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NEWINSIDEOUT


Did you ever get your answer about THAI and curry?

If it is a chain restuarant ... see if they have a website with nutritional info on their food. Or maybe they have the nutritional info available at the restaurant..

Started 9/27/13 to release myself from my 'FAT' cocoon ~ Restarting 9/1/17 my journey!!!!

SW 254.4 lbs 9/1/17 CW 254.5 lbs 9/1/17 GW 145 -135 lbs by 9/1/18

I use this KETO Calculator to figure my min/max amounts http://www.mydreamshape.com/keto-calculato
r/
Carbs 18-24 g; (5%)
Fat 129-174 g; (80%)
Protein 55-73 g; (15%)
calories 1456-1956
as of 2/6/17 (recalculate at 10-20 lb loss)

Suggested Reading "KETO CLARITY" by Jimmy Moore & Dr. Eric C. Westman


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2/3/17 4:06 P

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Subject: eating Keto and having diabetes

SHAFFERCHET,
you, or anyone who is a type-1 or type-2 diabetic should talk to your doctor before changing to a diet like Keto.

I'm a type-2 diabetic, and when I started eating Keto I ended up stopping my diabetes medication (metformin and sitagliptin). I talked to me doctor right away and showed him my eating plan.

As a type-1 diabetic this is yet more critical to talk to your doctor.

The thing is that insulin, or metformin and sitagliptin all have the purpose of storing carbs away, out of the blood and into cells, either lean muscle, or into fat cells. If you suddenly drop the carbs to virtually zero, like 30 grams a day, when you were eating 330 a day before (North American adult average, yes average) then the insulin will drop one's blood sugar a lot, perhaps too low, so sweating, dizziness, or maybe worse.

It is a delicate balance, carbs and insulin. Be careful, have your doctor involved.

Edited by: -JAMES- at: 2/3/2017 (16:12)
James


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1/27/17 12:19 A

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JGORDON1971,

what a question. I don't know the answer, but I'll let you know what comes to mind.

The initial keto flu comes from cutting carbs to a virtual zero instantly, and not having the body chemistry in shape to burn fat efficiently. So you feel weak and miserable mostly because your body is not getting the calories it needs to run even though you probably have enough body fat.

After about 3 days you start to feel better, as your body chemistry starts to re-tool to favour fat for fuel. This of course is part of the reason you probably kept eating carbs, it was where your body could get calories from.

For the first few weeks eating Keto the weight loss is pretty dramatic because you can't burn body fat efficiently. So it reluctantly, and inefficiently burns fat. Then weight loss slows down as you burn fat more and more efficiently, with fewer Ketones wasted.

That takes a few weeks. So my guess, if you go in reverse, and eat high carb things for a few days is ...
- you'll feel puffy and awful
- you'll gain 5 pounds overnight (glycogen)
- any fat loss will stop immediately as insulin is needed to handle the carbs and puts you in storage mode
- since it took about 2 weeks to get into deeper ketosis, I'm guessing you can get back into ketosis easier as I'm betting your body chemistry can't switch back fully into carb mode in just a few days, so I'm guessing the Keto flu will not be as bad.

All that said, I'm guessing that one would physically feel miserable eating higher carb things, and since carbs are addictive, it is like being an ex-smoker and deciding to smoke cigarettes for just a few days.

Thats my thoughts.

Edited by: -JAMES- at: 1/27/2017 (00:20)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 171.0 
 
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1/26/17 8:30 P

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Great Question!

JGORDON1971 Posts: 14
1/26/17 12:09 P

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James,

Do people experience keto flu symptoms when they fall out of ketosis for a couple of days after being keto for long periods of time.

Basically, I'm curious about how feasible it would be for me to be in the lifestyle for 99% of the year and drop out around say Thanksgiving for three days or so.

Also, does Keto flu apply to bodybuilders who use the cyclic keto diets?

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1/24/17 11:48 P

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Jules,
the "Keto flu" is something that comes up in days 2 to about 5 when you get carb depleted.

At this point it is something else. Maybe you are getting sick with something else, like the real flu. Take care of yourself.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 171.0 
 
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1/24/17 10:20 P

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Question about Keto Flu:

I've been on it for over a month. I've been in ketosis for about 2 weeks. I'm JUST NOW starting to feel bad. I'm very tired. Low grade headache. Irritable. Is it normal for it to kick in so late? I thought I was one of the lucky ones to bypass the whole keto flu thing but I feel like cr*p right now.

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1/24/17 3:41 P

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subject: eating out Thai Food?
Not sure if you want this here are start a new topic.

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.

Wondering if we could go to Thai and would curry be OK? Not sure what to watch out for.

Formerly Wagysgirl
Married mom to two girls who are growing fast! One is in 5th grade the other is in 1st.

I'm also a crafter and love to sew and craft. I plan to make a business of it soon.
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1/23/17 3:20 P

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Subject: getting started on Keto

TWANNA72,

First of all don't worry about perfection on getting started. Your Keto goal is to eat about 30 grams of carbs a day. But if you are coming from a typical 300 grams a day, reaching 100 can be a challenge.

So cut out the high carb items first:
- anything with wheat (bread, pasta, doughnuts ...)
- no sugar
- no soft drinks except maybe diet versions of them
- no rice
- no potatoes

Then focus on lesser hitters after that. Like higher carb veggies should go.

Go to nutritiondata website if you are curious about what is OK or not. That website has a search feature, but it's not so good. So I google the word nutritiondata and the item like: "nutritiondata green peppers" which gets this page:
nutritiondata.self.com/facts/
vegetable
s-and-vegetable-products/2536/2


Set the serving size on that page to 100 grams. Then scrol down to carbs. For green peppers you find that 100 grams has 4.6 total, of which 1.7 are fibre. I personally don't count fibre, so subtracting that out of the total leaves 3.9 net, or digestible grams which impact blood sugar. My personal cutoff is 6 grams, or 6%. Green peppers are well below that, so I eat them without any thought.

Around 6% I eat some of whatever it is but not so much. I do eat small amounts of stuff above that, like peanut butter, but very little.

Get a digital scale with a zero out feature so you can zero out your plate, then weigh just the item added to the plate.

That website also has name brand foods.

That should get you started. By the way, the first 3 days can be tough, and you can feel weak, dizzy or unwell. It is a carb addiction should you feel that way. By day 5 or 6 you'll feel pretty good. Don't worry about calories, like cheese which is high calorie, but very low carb. You want to cut carbs, and not focus on calories.

P.S. If you get a headache early on take some extra salt, it is an electrolyte imbalance, part of the carb addiction, it will pass in a few days. You can take headache medication, but the real issue is salt balance.

Edited by: -JAMES- at: 1/23/2017 (15:24)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 171.0 
 
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1/21/17 9:05 P

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JULESHIDENKA,

1) My impression is that although one faces electrolyte imbalances when switching from a standard high carb diet to a Keto diet, I think it is in the transition that supplements may be of benefit, but after a few weeks I think you have recovered your balance. So I think the standard recommendations are just fine.

2) High in calories and fat and small? I typically have cheese sticks in my backpack. They make all kinds of individually packaged ones, cheddar, mozzarella, .... These are small, and last pretty well outside of a fridge.I

3) Ketones are partly burned fats, and deeper in ketosis they are more fully burned. When entering Ketosis the body chemistry is carb oriented and not so efficient at burning fats. This is why you get hungry even though you have lots of body fat, because you can't burn it very well. You store very well, but not use it. Deeper in ketosis you more completely burn fats and fewer ketones are left. In this state weight loss can slow because the calories in the fats are more fully utilized.

You've become Keto adapted.


James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 171.0 
 
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MELGIRL8's Photo MELGIRL8 Posts: 1,610
1/21/17 7:48 P

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Those are great questions. I would like to know the answers too. Maybe James can give us some intel.

"I WANT TO LIVE!"



"...People will forget what you said ...People will forget what you did ...but People never forget how you made them feel"


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1/21/17 6:06 P

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I have some questions!

1) I have the standard recommendations on my nutrition tracker as far as electrolytes (magnesium, sodium, potassium.) Should I be exceeding those values because I'm on keto?

2) I'm steadily losing weight because I can't seem to even get to 1000 calories per day. I'm just not hungry. Does anyone have suggestions for something high in calories and fat but is really small so I can actually eat it?

3) I am using the urine testing strips and I've consistently eaten 20g of carbs or less. From what I read and have been told, if the strips say I'm no longer in ketosis, one of 2 things are happening. Either I got out of keto from eating too many carbs or I've become keto adapted. Is this accurate?

Thanks for your time!

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11/19/16 1:06 P

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James - Excellent point. I didn't want to bog down the overview of options with my own version of "watch out for the labeling". They're allowed to round down anything under 10 calories to 0. That's a lot of room for sneaky carbs. US labeling regulation is not tailored to low carb eating. As you note, the stuff sold in tiny packets is a particular problem, because the carbs are often rounded down to nothing.

Personally, I use erythritol or Swerve for anything that needs a "bulk" sweetener. If concentrated sweetener will work, I use stevia glycerite, sucralose drops, and stevia drops that are English toffee flavor (if you have a Dana Carpender cookbook, you'll want them!). I found pure powdered stevia to have too much aftertaste.

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11/17/16 8:49 P

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SHEL_V2,

a lot of those "zero" calorie sweeteners are only a zero due to legislation. The legislation allows things with less than 1 gram of anything in serving to be ignored due to the label clutter it might cause. But look at the serving size of an individual packet of Splenda. Darn if the serving size isn't exactly one gram. Why every single type of thing in the package must be less than a gram, and need not be listed. Hence the zero. I've done a Splenda experiment on myself, I drank a warm cup of water loaded with Splenda and measured my blood sugar rise like crazy.



Edited by: -JAMES- at: 11/17/2016 (20:53)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 171.0 
 
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SHEL_V2's Photo SHEL_V2 Posts: 189
11/16/16 1:23 P

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I think it probably means to use a product like Truvia, which is marketed as stevia (because that's a hot thing now) but contains mostly erythritol, which due to the more "chemical" name is not a hot thing. I clicked into the detailed calorie information for the recipe, and the item used for that purpose is " NuNatural NuStevia White Stevia Powder", which is a stevia and dextrose blend. Sometimes people will select something that's "close enough" to build the nutrition data, so I'm not sure.

You should be able to substitute Splenda (sucralose with dextrose), plain erythritol, or Swerve (which is erythritol with oligosaccharides and other flavors).

Stevia, it it's pure powdered form is very concentrated. For baking you need a sweetener that can measure out more like sugar, because it forms part of the "body" of baked goods. These cookies would be inedible if made with pure powdered stevia.

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PROVERBS31JULIA's Photo PROVERBS31JULIA Posts: 3,927
11/14/16 11:35 P

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New question: I just saw GAMMAH's recipe for the KETO almond cookies ( https://recipes.sparkpeople.com/recipe-det
ail.asp?recipe=3081830 ) and I was curious - what, exactly, is stevia powder? It calls for 1/2 cup so that's a lot of stevia packets. I was wondering if this is the same as "Swerve" or similar brands that are part stevia and part xylitol and which measures out more or less same as white table sugar? I

Proverbs 31:17 She girds herself with strength,
And strengthens her arms.


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8/12/16 6:28 A

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I've heard to measure halfway between the bottom of the ribcage and the top of the hip, about 2 inches above the belly button. Not sure if that's right, but I've heard it a couple places.

Karen L.
Philippians 4:13 "I can do all things through Christ who strengtheneth me."

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8/11/16 8:23 A

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How do y'all do your measurements? I've been measuring my waist at my bellybutton, but I recently read an article that talked about several places to measure...and the waist was higher than the bellybutton. They actually had a different name for the bellybutton measurement.

Thoughts?

I'm thinking about it because waist measurement can be an indicator of health and my bellybutton measurement is larger than a little higher on my torso (but I don't want to deceive myself by measuring wrongly)...

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8/10/16 7:30 P

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SIMCYN,
I haven't had that happen...but I've had a taste in my mouth like a penny before and other kind of fowl breath issues. I just usually try to drink more water. It sounds like that's what you were going to do...how did it go today?

I'm sick of the heat too. It's been sooo hot since the beginning of July. I prefer the cold to the heat. emoticon

Also, I checked out your Pinterest. Yes, I love Colin Firth and the long Pride and Prejudice movie. And, I don't like to admit it, because the moms have gotten crazy, but I like Dance Moms too. I wish they focused more on the girls. They are so talented.

Keep cool and keep drinking your water!

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8/10/16 11:22 A

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Today I find that I have a distinct ammonia taste and my sweat smells like ammonia. I did some research and it, of course, says to eat more carbohydrates since the ammonia is from the body burning protein instead of what it prefers... carbs.

Has anyone else had this happen? I will be making sure I get my whole gallon of water today and I will concentrate on making sure I up my fat intact since I want my body to burn fat... not protein for its energy source.

My body would decide to do this on a heat advisory day.... yuck.

Cynthia
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