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-JAMES-'s Photo -JAMES- Posts: 8,388
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)


 current weight: 175.0 
 
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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 2/1/17 my journey!!!!

SW 262.6 lbs 2/6/17 CW 256.6 lbs 3/20/17 GW 145 -135 lbs by 3/1/18

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: 256.6 
 
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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: 8,388
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


All time highest weight : 217 pounds

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


 current weight: 175.0 
 
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MELGIRL8's Photo MELGIRL8 Posts: 1,596
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: 8,388
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: 175.0 
 
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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: 8,388
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: 175.0 
 
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-JAMES-'s Photo -JAMES- Posts: 8,388
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: 175.0 
 
217
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MOTHERBEAR4's Photo MOTHERBEAR4 SparkPoints: (47,831)
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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 2/1/17 my journey!!!!

SW 262.6 lbs 2/6/17 CW 256.6 lbs 3/20/17 GW 145 -135 lbs by 3/1/18

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: 256.6 
 
262.6
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174.4
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MELGIRL8's Photo MELGIRL8 Posts: 1,596
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: 8,388
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: 175.0 
 
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MELGIRL8's Photo MELGIRL8 Posts: 1,596
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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MOMMAKAT12 SparkPoints: (6,180)
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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.

 current weight: 144.0 
 
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-JAMES-'s Photo -JAMES- Posts: 8,388
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: 175.0 
 
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JULESHIDENKA's Photo JULESHIDENKA SparkPoints: (3,367)
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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

-JAMES-'s Photo -JAMES- Posts: 8,388
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: 175.0 
 
217
201.5
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170.5
155
MOTHERBEAR4's Photo MOTHERBEAR4 SparkPoints: (47,831)
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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 2/1/17 my journey!!!!

SW 262.6 lbs 2/6/17 CW 256.6 lbs 3/20/17 GW 145 -135 lbs by 3/1/18

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: 256.6 
 
262.6
233.2
203.8
174.4
145
NEWINSIDEOUT's Photo NEWINSIDEOUT Posts: 6,959
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.
-JAMES-'s Photo -JAMES- Posts: 8,388
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


All time highest weight : 217 pounds

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


 current weight: 175.0 
 
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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: 6,959
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!

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.
MOTHERBEAR4's Photo MOTHERBEAR4 SparkPoints: (47,831)
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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 2/1/17 my journey!!!!

SW 262.6 lbs 2/6/17 CW 256.6 lbs 3/20/17 GW 145 -135 lbs by 3/1/18

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: 256.6 
 
262.6
233.2
203.8
174.4
145
-JAMES-'s Photo -JAMES- Posts: 8,388
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


All time highest weight : 217 pounds

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


 current weight: 175.0 
 
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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: 175.0 
 
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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: 175.0 
 
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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.

NEWINSIDEOUT's Photo NEWINSIDEOUT Posts: 6,959
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)


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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


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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.

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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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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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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


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Final weight : 168.2 pounds (July 23, 2013)


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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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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

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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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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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8/7/16 2:21 P

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I just found your pinterest account.... Colin Firth.. isn't he just so yummy? Pride and Prejudice is my fav. especially the PBS version with Colin.

Edited by: SIMCYN at: 8/7/2016 (14:45)
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That's so funny, I got onto Pinterest due to my daughter also. Of course, she pins mostly Anime, fashion, and geeky stuff (my geeky tastes rubbed off on her). simcyn is my pinterest name also. I will de-privatize my HFLC board... but beware.. it is a jumbled mess.

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8/7/16 1:39 P

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I think my username is: jlw14850 but it might be J.LynnWeb. try the first one first. :)

I have a board called Low Carb Recipes and I also have two boards of recipes I tried and liked/disliked.

I got on pinterest for my daughter, but I ended up loving it! I'd love to follow you if you reset your account to "public." Blessings!

Edited by: CLUTTERBUSTER at: 8/7/2016 (13:39)
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8/7/16 1:01 P

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So care to share the recipes CLUTTERBUSTER? So is clutterbuster your pinterest name also? I may have to check out your stuff there. My HFLC board is set on private since I was pinning so much to it when I was doing research... I may have to make a new board with my favorite recipes.

Cynthia
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8/7/16 12:51 P

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HERBLOVINMOM3,
Have you ever researched "keto flu?" It's a bunch of symptoms people sometimes experience when their body shifts from burning carbs to burning fat. You might be experiencing it--and there might be some tips for how to manage it.

My only other thought is to peruse the internet for low-carb versions of your cravings. Artificial sweeteners and low carb treats can slow weight-loss, but slow is better than falling off the wagon. You got this!

P.S. I've tried about 8 new low carb recipes this summer linked from pinterest. It's so unlike me! But it's been super encouraging and widened my LC horizons!

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8/6/16 11:51 P

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HERBLOVINMOM3,

my Keto plan is pretty simple. I don't eat things whose weight is more than 6% carbs. This is the easy way to keep carbs in the 20 to 40 gram a day range. In addition, with eating meat I inevitably eat about 60 to 80 grams of protein a day. Fat, is something i don't have to work at, I like cheese. I like cream in my coffee, I like fatty cuts of meat, and the fat just adds up.

As for the digital scale. If I am counting grams of carbs, what I do is figure out the percentage of the item that is carbs, for example suppose something is 4% carbs. Then I keep a sheet in a binder with that information (and more). When I eat say 125 grams of that, I can multiply by 0.04 to get 5 grams of carbs.

The nutritiondata website has all sorts of nutritional information, carbs, fat, vitamins ...

Edited by: -JAMES- at: 8/7/2016 (00:41)
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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8/6/16 7:00 P

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alrighty, you guys are a talkative team :) love that!

I am trying to eat keto. i do flip flop low carb alot because i am obviously addicted to sugar, so im not intentionally going on and off "diets" i just give in to temptation. i do own a digital food scale and i do track, when im being healthy, when im on sugar eating im not tracking.. :(

I do exercise (not as much as i should). i do eat closest to the natural form as possible. i do eat organics. i do drink alot of water. once i start going into keto i usually get sick, headaches, upset stomach, cold symptoms.. not sure if its my body detoxing or if im actually catching a bug.

that chocolate pb fat bomb recipe sounds delicious!

i dont want sugar cravings anymore. it feels like a real addiction to me. it seems to control me.

i love maria emmerich. she is very inspiring. i have 1 of her books :) and i read her blog weekly...

seeing as i have hypothyroidism there are alot of foods that i currently avoid or sustain from frequently like soy, wheat, cabbage, broccoli, peanuts, kale, as well as others i cant name off the top of my head.

i have always liked real food. i believe food can be used as medicine or poison. but ive also always had a sugar problem. i blame my parents. hahaha

so thanks for the advice and some food ideas. it is much appreciated :)

Peace


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8/6/16 1:16 P

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SIMCYN,
Thanks for sharing. Yes, my clothes are looser and I've gotten rid of a couple of dresses that seemed too baggy. I've also been exercising hard for a few months, so I'm seeing some baby muscles and I'm not winded as easily, which feels great. I have more energy, less acne, clearer mind and almost no gas (sorry TMI).

Congrats on your shrinking backside and keep up the good work!

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8/6/16 11:51 A

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First off, I love reading these threads. There are some awesome support here.

CLUTTERBUSTER, it would be a bit discouraging not seeing smaller clothing sizes after a 25 pound loss. The body is just a fickle thing. I am looking forward to getting back into blue jeans again which used to be my go to fashion pick. Right now I wear more stretch pants.. so I have not gone smaller either,, even after my own 27 pound loss. Have there been any NSV? I have seen some... my underwear is bagging (is that TMI). I will have to buy some more today. My DH has been lamenting about my loss of backside. Silly man. I can't see that part of my anatomy... so I am assuming it is smaller. Also, my energy is up, which is good. I need it to get going on the old house. Perhaps we can get it torn down this fall (getting through the clutter one box at a time).

HERBLOVINMOM3 I too suffer from thyroid problems and joint pains... I hate calling it arthritic problems. I can attest to eating HFLC is the best in my case. I do not have any of my usual joint pains now (another NSV) and I am seeing the weight loss. I do find that when eating this way, it is best not to stray. If you want to see good results... you don't want to succumb to the pull of sweets. It will throw you out of ketos and it will take a bit to get back on track. That said, according to my dipstick, I have never been in ketos. Oh well, it is more important that I am seeing the results. Good luck.

Cynthia
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8/6/16 10:27 A

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HERBLOVINMOM3,
I can soo empathize with some of your story. I posted a couple of posts ago about hypothryroidism and LC not working as fast as it used to. So, here are a few thoughts...

I've tried a lot of things with my eating and body (vegan, Blood Type, food combining, LC, low calorie/low fat) and time and time again, by body feels best when I am on low carb and now, often LC and higher fat. For me, if I LC for awhile, then eat higher carb, I feel terrible from the rush of carbs,but then I also feel terrible for a few days as my body gets back to being on LC. So, if you're doing that cycle a lot, your body is probably freaking and will feel bad. (I've never tried to do LC and Low Fat at the same time...I suggest not worrying about fat, if you're LC. And, calories shouldn't matter, unless you are severally metabolically off. There's lots of studies on calories and macro combinations for fat loss that you can look up if you're interested). Also, if you feel terrible on LC, try upping your green veggies (salads, broccoli, green beans). You might need more "roughage."

About cravings: here's my deal...for me to lose weight, I have to give up something. Either I go low-cal and have to give up being able to eat whenever I'm hungry (I have to restrict to about 800-900 calories/day to lose weight) or I eat low carb and can eat whenever I'm hungry, but I can't eat carbs. For me, being able to NOT be hungry is a better trade off than eating whatever kind of food I want.

That being said, I do have some foods that I love that satisfy cravings. I used LC tortillas to make a quesadilla with lots of sour cream, guac, salsa and jalapenos. It feels super decadent and is crisp and creamy. I also use the LC tortillas to make pizzas (top with pizza toppings, pop in the oven at 400* for 10 minutes). YUM!

Bread-like things: cloud bread (google recipe) or LC Snickerdoodle crepes (google recipe) are huge for me now. They are basically made with eggs and cream cheese and really satisfy both the bread and sweets cravings that I have. Oooh, and you can make a "cake" out of layers of cloud bread with cream cheese frosting. Google "cloud bread cake."

Straight-up sweets: Dana Carpender has some great recipes, but my favorite is peanut butter chocolate fat bombs. I can eat one and feel so satisfied. I think it tastes better than Reese's. Smoother.

This time around, LC is working more slowly for me (6-7 lbs/month vs 10-12 of my younger years), but I still feel more energetic, have clearer skin and see weight-loss results without having to be hungry. So, I'd say, hang in there. Browse Pinterest for recipes and try some new things. You can do it!

P.S. Do you follow a certain plan (Atkins, Protein Power, Carb Cycling, South Beach, Keto...)?

Edited by: CLUTTERBUSTER at: 8/6/2016 (10:28)
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HERBLOVINMOM3,

I have no silver bullet. But I have some thoughts to throw your way.

Loosing weight requires consuming fewer calories than you burn. But there is the hard way, and there are easier ways. Your diet from last year sounds like the protein in your diet protected you from lean muscle loss while seriously cutting calories. Muscles burn your calories, even when they are dormant, just their very existence.

But if you don't want to be hungry, then Keto is the way to go. Low carb keeps insulin low, and that unlocks body fat with less hunger, but, and this is a big but, but you still need a reason to have to dip into that body fat.

Are you tracking what you eat? Do you have a digital scale? Answer that. I'll be back. I'm here everyday.

Edited by: -JAMES- at: 8/5/2016 (22:40)
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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8/5/16 4:30 P

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Soooo, I have some questions...
Let's start with some background info first... Last year I went on an official "diet". Low carb, low fat, sugar free, high protein diet for about 3 months. I lost 30 pounds, felt like crap! Very moody, lots of swings, so I stayed in maintenance for 6 months, still ate relatively healthy, incorrporated more fats and cheated every once in awhile, still felt like crap and now I've been trying to go "keto" for like 3 months. I have gained back 10 pounds. I'm struggling with food cravings. I get going into keto eating and then I get sick and give up.
I feel better eating less protein, more fats, low carb real food. But I'm not losing weight, I've gained!
I know that last years diet wrecked up my hormones but I did lose weight, even with the occasional cheats. I would like to eat keto and lose weight but I don't stick to it. I end up fighting cravings and giving up my healthy eating...
I don't know how to fix my cravings and stay keto long enough to actually get healthy...
I have done a lot of research on this lifestyle and feel it would be a great match for me personally taking into account, my hypothyroidism and the arthritic conditions and cancers that are prevalent in my family.
Maybe someone in this team can help me on my path :) please...

Peace


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8/5/16 1:39 P

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SIMCYN, Things are going well. I'm currently doing an Egg Fast. It's kind of like the Atkins Fat Fast to break through plateaus. But you don't have to restrict calories. For some reason, my body loves eggs, so I've lost 4 pounds in 2 days. Google it if you're interested. I'm doing it a total of 5 days, then I'll transition back into regular keto.

So, I'm encouraged. Just hit the 25 pounds lost mark. I'm encouraged by the loss, but shocked that none of my smaller clothes fit yet. What's up with that? I'm a big exerciser and I'm just shocked that I can't get in those smaller clothes. Well, it gives me another goal to shoot for besides the number on the scale, I guess.

Good luck with your decluttering. The longer you live somewhere, the harder it is.

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8/5/16 11:30 A

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Clutterbuster..unfortunately, I have settled down in one spot these last 25 year with an old house that is yet to be torn down and has became a storage place... so I have some work to do. My basement is done though with the homeschool stuff out of it and looking more like my woman's cave. I have been going through one box of stuff daily. Anyone in the market for a used guitar?... my DH went through an Ebay guitar buying phase for a while (don't understand why he needs so many... my one piano does me just fine LOL). Right now he is buying cowboy boots and Sioux Tools to excess. Men are a mystery even after 34 years.

So how is the keto going? I had a gain last week.. but I know it is because I ate some processed foods right before weigh in and I always retain fluid when I do that.. shame on me. I am still sticking with the diet though. After refiguring my percentages after subtracting the fiber, I am finding that I am pretty good at staying within my percentages after all.

Cynthia
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8/4/16 8:19 P

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SIMCYN, Thanks for your thoughts. My name is "Clutterbuster" because I am really good at clearing clutter at home (I've also moved 10 times in the past 18 years, which helps), but I want to get rid of my body clutter! So, I'm on to bustin' it!

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8/4/16 4:49 A

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Just kidney beans and black beans.

Joyce, Florida


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8/4/16 4:27 A

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Well peanuts are technically legumes. So besides peanuts do you have issues with these other legumes:
- beans
- peas
- soy beans

But that should leave plenty of real nuts.


James


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Final weight : 168.2 pounds (July 23, 2013)


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8/2/16 7:05 P

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I get sick to my stomach. This has been going on for years, they finally ran the test. That is when I found out about being allergic to dairy, white eggs, peanuts. Yeah, cheese and eggs were always my go to foods.

Joyce, Florida


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8/2/16 3:05 A

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What are your allergic reactions to those things? What prompted you to get tested for allergies?

I can only suggest meat, like fatty cuts. Eggs and cheese are my go to things, so I'm at a bit of a loss.



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: 175.0 
 
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7/24/16 5:53 A

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I've been doing low carb for a couple years now. I was just tested and told I am allergic to cheese, egg white, milk. Cheese was always my go to food when I wanted something more to eat. Anyone out there that can suggest what to eat in place of those things.

Joyce, Florida


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7/24/16 3:32 A

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SIMCYN,

whether you count the total carb, or whether you subtract fibre out and don't count it doesn't really matter.

Yes I guess if you don't count fibre, and your daily target is say 30 grams, then you have a bit more wiggle room for foods. But still we are talking small bits here. Not the previous 300 or do grams of carbs a day.

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: 175.0 
 
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SIMCYN's Photo SIMCYN SparkPoints: (26,310)
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7/23/16 9:13 A

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I am doing well with my low carb... but not so good with the higher fat... so this could be why I am not showing ketones in my test strip. That said, I have lost 19 pounds in 4 weeks.. so I am seeing results. James' explanation of figuring out the macro percentage is helpful... but I am pretty much a scratch cook. I don't have too many things with labels.
My new question is how can I figure out if a Spark Recipe falls within my percentages? I hate that I can't subtract the fiber from the carbs (well that is probably another topic). Anyway... back to figuring out macro percentages... I have added the C,F, and P to get the total grams... and then divided the individual macros by that total... but it doesn't come out to 100% when the three are added. What am I doing wrong?

Clutterbuster... love the name... my woman cave is just about cleaned out from clutter and I'm am about ready to make it mine. No more homeschool stuff... the last kid has graduated!

I am in my 50s and I am of the same opinion as you... low carb is the way to go especially for the more mature. I thought I was doing Keto these last weeks... but I probably was doing more low carb since my fat percentage was nowhere where it should have been. I have Hashimoto's thyroiditis and I haven't had any thyroid storms since going low carb. This could be because I probably have food sensitivities more than anything else. I am finding that I most likely have a sensitivity to dairy along with gluten and corn.

Keto would be excellent for any endocrine problems since fats make up important hormones, which regulate the bodily functions. Here are a couple of articles... the first is more of a professional article.. but it is short and easily understood I think.

http://www.ncbi.nlm.nih.gov/pubmed/16910
164
http://www.askdrsears.com/topics/feeding
-eating/family-nutrition/facts-about-f
ats/why-you-need-fats

Good luck

Cynthia
central standard time, Iowa
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HOT MOCHA MANIACS
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Fitbit addy: //www.fitbit.com/user/4XXQSN

People often say that motivation doesn't last. Well, neither does bathing--that's why we recommend it daily." --(Zig Ziglar)


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CLUTTERBUSTER's Photo CLUTTERBUSTER Posts: 333
7/22/16 7:12 A

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Hey all! I'm new to this keto idea. I've low carbed off and on for years and finally realized that my body feels better, let's go of weight, etc. when I throw out the carbs. BUT, this time, when I started my low carb regimen, the weight has come off so much more slowly.

I'm familiar with Jimmy Moore, Dana Carpender and the idea of fat fasting. But I just stumbled onto the idea of keto. Sooo, here are my questions:
1. Did anyone else notice a difference in how your body responded to LC in your 40s? If so, did keto, not just low carb eating, help?
2. Has anyone heard info about hypothyroidism and keto (I've researched a bit, but I'm wondering if anyone's had experience or good resources for finding out more about that)?

Have a great day!

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7/18/16 12:18 A

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Thanks!

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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SIMCYN's Photo SIMCYN SparkPoints: (26,310)
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7/12/16 12:23 P

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Thank you James for the wonderful information. You explain things well.

Cynthia
central standard time, Iowa
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Fitbit addy: //www.fitbit.com/user/4XXQSN

People often say that motivation doesn't last. Well, neither does bathing--that's why we recommend it daily." --(Zig Ziglar)


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7/12/16 10:59 A

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I subtract out and don't count the fibre.

There are two types of fibre, insoluble (doesn't turn gelatinous in water), also called roughage, which literally just goes through you, and solvable fibre.

Even soluble fibre is not digested by you, but by bacteria in you large intestine. Either way you extract no food energy from fibre, and it doesn't impact blood sugar.

Here is a label:


So 28 grams of this has 6 grams of carbs, so about 21% of its weight. But when you forget the 4 grams of fibre, 6-4 is 2 grams of net, or digestible carbs. One of those 2 is sugar, the other is something else. Labels don't always give a full breakdown of the total carbs.

But 2 of 28 is 7% of the weight as net carbs, which happens to be my personal cutoff. Above 7% and I don't eat it, and hopefully not buy it.

Edited by: -JAMES- at: 7/12/2016 (11:02)
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: 175.0 
 
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7/12/16 9:10 A

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I have a quick question... do you subtract the fiber grams from the carb count? I'm asking this because I have a psyllium noodle recipe that is surprisingly yummy with the exact texture of a normal noodle. Obviously psyllium has carbs... but just about all of it is fiber.

Cynthia
central standard time, Iowa
Black Panther Team
HOT MOCHA MANIACS
Firecracker

Fitbit addy: //www.fitbit.com/user/4XXQSN

People often say that motivation doesn't last. Well, neither does bathing--that's why we recommend it daily." --(Zig Ziglar)


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KRISTINSGOALS's Photo KRISTINSGOALS SparkPoints: (55,494)
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6/17/14 7:40 P

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HI Charity Grace!! Fat bombs is definitely a great way to bump up the fat intake without adding too much protein. Perhaps try a different fat bomb recipe....there are a few ideas on our Recipe thread. Also, maybe tone down the cheese intake b/c that will add protein and fat at the same time.... Keep us posted on how it's going for you!

Kristin

Goals aren't for sissies!

Kristin

5'9"
SW: 177 lbs
CW: 170ish lbs
GW: 130ish lbs

PST - Las Vegas, Nevada

Lovely Limes Team


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CHARITY_GRACE's Photo CHARITY_GRACE SparkPoints: (18,686)
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6/17/14 4:09 P

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I've been eating Keto on and off for about a year. I started getting serious again about a month ago, and have been tracking my food religiously on SparkPeople, watching portion size.

What I've noticed is that I can meet my caloric and carb goals, but I'm usually too high on protein and too low on fat. I've been having LOTS of cheese, avocados, butter when i cook, and mayo. I also made my first fat bombs this week, but must have done something wrong because the coconut oil and the other ingredients (butter, cocoa powder and sugar-free flavoring) separated, making the bombs white on bottom and brown on top.

ANYHOW, does anyone have any suggestions on how to get more fat into the diet and less protein?

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6/5/14 12:34 P

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No way....I would say that clearly you are doing something wrong! I would say, let your body get fat adapted for a while longer, then reevaluate. If your body isn't adjusting to your workouts, then maybe you could try things like: eating a spoonful of coconut oil before your workout, or eating an extra fat bomb before bed or increasing your calories a little bit more throughout the day or taking a B50 vitamin capsule before your workout.....or even try intermittent fasting to kick your body into ketosis a little more!

Anyways.....congrats on your progress so far! You are doing great.....keep us posted!

kristin

Goals aren't for sissies!

Kristin

5'9"
SW: 177 lbs
CW: 170ish lbs
GW: 130ish lbs

PST - Las Vegas, Nevada

Lovely Limes Team


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ARINAR's Photo ARINAR Posts: 34
6/4/14 11:04 P

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Sorry, Kristinsgoals, didn't see this post! It's going great. I've lost about 5 pounds in just under four weeks. The best part is, I have so much more energy! I've actually had to make myself slow down at bedtime, whereas before I would drag myself through the evening until bedtime. Love it!
One problem, though. I jog 3 days a week and do a little strength training 2 days a week. I'm finding I run out of energy and can't complete what used to be easy for me. I've plugged in
"moderate exercise" for my macros. I don't think I exercise intensely; really, more like a trot or lope than jog. But, clearly I'm doing something wrong! Thanks for reading!

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5/27/14 2:30 P

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You crack me up, Arinar! How's it all going for you now??

Goals aren't for sissies!

Kristin

5'9"
SW: 177 lbs
CW: 170ish lbs
GW: 130ish lbs

PST - Las Vegas, Nevada

Lovely Limes Team


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ARINAR's Photo ARINAR Posts: 34
5/20/14 3:35 P

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I'm such a crazy person, I've used both www.mydreamshape.com and keto-calculator.ankerl.com PLUS www.ruled.me/guide-keto-diet/. I'm not too fanatical, am I!
I think, though, I've answered my own question with both your help. I will upp my low-carb vegetable intake and add the fat from there.
Kristinsgoals, Motherbear must be talking percentages and I was talking grams of macros. Thank you for your help; I'm thinking of upping my protein intake similar to yours.
Off to buy coconut oil and more bacon!

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MOTHERBEAR4's Photo MOTHERBEAR4 SparkPoints: (47,831)
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5/20/14 9:04 A

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This is the calculator I use

www.mydreamshape.com/keto-calculator
/


Started 9/27/13 to release myself from my 'FAT' cocoon ~ Restarting 2/1/17 my journey!!!!

SW 262.6 lbs 2/6/17 CW 256.6 lbs 3/20/17 GW 145 -135 lbs by 3/1/18

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: 256.6 
 
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5/19/14 9:54 P

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Hi Arinar! Sometimes, for beginners, it's easier to follow something simple, like "eat meat"....and don't worry about counting....ANYTHING....not even calories, until you get used to not relying on carbs. The simpler the better in the beginning. For me, when I've been off plan for a while and I know it's going to be a big adjustment for my body to get back on plan, I will just eat whatever foods are "on plan" and not count a thing. I do that sometimes for a week or however long it takes for my mind/body to calm down about not getting carbs anymore. Then, once the cravings and the yellings for carbs in my mind quiet down, then I find that I can focus on how much of this and how much of that, as far as protein and fats go.

Now that I'm on plan, I have a tough time getting enough protein b/c I eat so much fat.....butter and coconut oil are my big ones. I have to actually try to get my protein intake in....

Are you both talking about grams of macros? Or percentages? It seems that perhaps you are talking about different things. I follow 115g fat, 70g protein, 20 or less g of carbs. That works out to be 74% fat, 20% protein, and 6% carbs. I used this calculator:

keto-calculator.ankerl.com/

Is that the one you used, Motherbear?

Edited by: KRISTINSGOALS at: 5/19/2014 (21:55)
Goals aren't for sissies!

Kristin

5'9"
SW: 177 lbs
CW: 170ish lbs
GW: 130ish lbs

PST - Las Vegas, Nevada

Lovely Limes Team


 current weight: 173.6 
 
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5/19/14 8:48 A

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ARINAR, For me ~ I eat bacon, cream cheese, other cheeses, avocados, fatty meats/fish like dark meat chicken pieces, salmon

use the bacon grease & coconut oil to cook with, I also add coconut oil to food/drink.

Are your calculations right 70/20/50?
mine are 80 F/ 5 C / 15 P which is a higher setting than most. I used Dreamshape's keto calculator to figure out the grams I needed for my ratio.

Edited by: MOTHERBEAR4 at: 5/19/2014 (08:54)
Started 9/27/13 to release myself from my 'FAT' cocoon ~ Restarting 2/1/17 my journey!!!!

SW 262.6 lbs 2/6/17 CW 256.6 lbs 3/20/17 GW 145 -135 lbs by 3/1/18

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: 256.6 
 
262.6
233.2
203.8
174.4
145
ARINAR's Photo ARINAR Posts: 34
5/19/14 8:13 A

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Thanks for this Q and A forum. I've tried to do keto for a week. The scale is down 3 pounds and my clothes fit better; so that's very hopeful! But,I am a bit confused. Some beginner sites say just eat all the meat you can, eat all the fat you want but keep your carbs below 20ish. I found, I then wind up with my protein too high. Also, I find I can still be hungry. I'm not craving carbs, just hungry shortly after eating. I have calculated my numbers at 70/20/50 but am not watching the calories much yet.
How do you manage the high fat with moderate protein. Just lots of oil and butter-like things?


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5/1/14 1:11 P

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well, I've heard people say to wait until you have been on the plan for a while....to avoid wasting the strips. Then, some people get a higher reading at night (more people have said this, it seems) and others seem to get a higher reading in the morning. But, I definitely recommend doing it at the same time every day.

Goals aren't for sissies!

Kristin

5'9"
SW: 177 lbs
CW: 170ish lbs
GW: 130ish lbs

PST - Las Vegas, Nevada

Lovely Limes Team


 current weight: 173.6 
 
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SARIC3's Photo SARIC3 Posts: 3,491
5/1/14 12:51 P

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Using the blood testing strips


Sara
Maryland US

Sweat is magic. Cover yourself in it daily to grant your wishes.

PUT THE COOKIE DOWN... NOW!


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5/1/14 12:41 P

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detailed information on keto? Or on using the strips?

Goals aren't for sissies!

Kristin

5'9"
SW: 177 lbs
CW: 170ish lbs
GW: 130ish lbs

PST - Las Vegas, Nevada

Lovely Limes Team


 current weight: 173.6 
 
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SARIC3's Photo SARIC3 Posts: 3,491
5/1/14 12:30 P

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I have a friend doing it also and we are struggling to find really good detailed information. if you have any suggestions, let me know.

Sara
Maryland US

Sweat is magic. Cover yourself in it daily to grant your wishes.

PUT THE COOKIE DOWN... NOW!


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5/1/14 12:24 P

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I was told to wait until I was eating on plan at least a month....maybe more....before using the strips. Then, measure the same time every day. That way you can evaluate what you've done differently that day from another day. I'd love to hear how it goes for you!

Goals aren't for sissies!

Kristin

5'9"
SW: 177 lbs
CW: 170ish lbs
GW: 130ish lbs

PST - Las Vegas, Nevada

Lovely Limes Team


 current weight: 173.6 
 
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SARIC3's Photo SARIC3 Posts: 3,491
4/30/14 2:43 P

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Yes just started. I'm buying the strips off ebay. Still expensive, but cheaper than amazon. I'm just using them for a month or so - kind of as an experiment. But I'm already jumping around 1.3 one day .2 the next - when I feel like I'm eating in the same percentages.

So the may make me nuts and not really help!

Sara
Maryland US

Sweat is magic. Cover yourself in it daily to grant your wishes.

PUT THE COOKIE DOWN... NOW!


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4/30/14 2:20 P

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I bought some strips and used them here and there when I was in ketosis a month or two ago....but they are just too expensive for me to justify buying them again!

Are you using them?

Goals aren't for sissies!

Kristin

5'9"
SW: 177 lbs
CW: 170ish lbs
GW: 130ish lbs

PST - Las Vegas, Nevada

Lovely Limes Team


 current weight: 173.6 
 
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4/30/14 2:08 P

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Is anyone doing the Ketone blood testing?

Sara
Maryland US

Sweat is magic. Cover yourself in it daily to grant your wishes.

PUT THE COOKIE DOWN... NOW!


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4/9/14 2:36 P

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It can be so challenging to not focus on the scale so much and just trust that you are doing what your body needs and that it will work. Feel free to start your own journal or jump in on mine. I'm happy to offer support!!

Goals aren't for sissies!

Kristin

5'9"
SW: 177 lbs
CW: 170ish lbs
GW: 130ish lbs

PST - Las Vegas, Nevada

Lovely Limes Team


 current weight: 173.6 
 
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SUPERCALLGIRL's Photo SUPERCALLGIRL Posts: 48
4/8/14 9:56 P

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Thank you , I will be patient. I do feel more energized and am trying to do better at drinking my water. I am obsessive about the scale and need to stop checking so often:)

Teresa


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4/8/14 9:41 P

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Hi Teresa! Welcome to the team! I wouldn't recommend worrying about the scale just yet. It takes time for your body to figure things out. Feel free to post your food, if you like, and we can talk about it!

Goals aren't for sissies!

Kristin

5'9"
SW: 177 lbs
CW: 170ish lbs
GW: 130ish lbs

PST - Las Vegas, Nevada

Lovely Limes Team


 current weight: 173.6 
 
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SUPERCALLGIRL's Photo SUPERCALLGIRL Posts: 48
4/7/14 5:41 P

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Hi,

I am new to this team and had a question. I have been on Keto for two weeks now. I use the Ketostix and they are turning dark purple. I watch calories as well and have stayed under 20 grams carbs for two weeks but..... The first week I lost two pounds. This week I gained them back. Any ideas on what I am doing wrong?

Teresa


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2/24/14 4:46 P

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Creating a place where we can come to ask general questions for keto!

Goals aren't for sissies!

Kristin

5'9"
SW: 177 lbs
CW: 170ish lbs
GW: 130ish lbs

PST - Las Vegas, Nevada

Lovely Limes Team


 current weight: 173.6 
 
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