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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (335,791)
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1/18/20 7:34 P



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@LAVAL54 - On your Nutrition Tracker page.

Kris

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LAVAL54's Photo LAVAL54 SparkPoints: (3,032)
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1/18/20 12:02 P

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where you track your keto daily macros on this site SP.




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LAVAL54's Photo LAVAL54 SparkPoints: (3,032)
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1/18/20 12:01 P

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is there a place to track on this site daily keto macros.




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JAYMAC11's Photo JAYMAC11 Posts: 4
1/16/20 11:24 A

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Like you I just started keto yesterday. How do you feel today? I am doing ok. I have not had breakfast yet, but I did have my coffee with H/H and BUTTER! I really could not taste it. I feel good about this plan, I was a low fat person for years so eating fat is nerve racking for me. I hope you keep posting so we can keep track of each other.



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KETOLIFE2 Posts: 4
1/10/20 7:38 P

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Turned to keto. I'm down 13lbs in 10 days.. with addition to weight training and cardi.

FLORADITA SparkPoints: (75,119)
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1/6/20 10:09 P

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I am low carbish (under 50) and I find that works best for me but I have many friends who do very well eating keto. Find your sweet spot and do not worry what others say. If we were all the same we would all lose weight and feel great using the same diet or woe which we all know is just not true. I admire the keto folks, it seems very effective and they seem happy with their woe and that is what matters most. Love hearing the successes!

"It's not the years in your life that count. It's the life in your years." - Abe Lincoln


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INTOTHENEW's Photo INTOTHENEW Posts: 733
1/6/20 8:01 P

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The macros will fall in place. ;-)

Maybe not to your liking.

There is no bad food, only bad cooks.
INTOTHENEW's Photo INTOTHENEW Posts: 733
1/6/20 7:39 P

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If you will track your micros, and stay within the Spark calorie recommendations, you will lose weight and/or maintain in a healthy way.

Troll?

There is no bad food, only bad cooks.
ANNIEMAROO's Photo ANNIEMAROO Posts: 2,682
1/6/20 11:46 A

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Started trying it yesterday - so I'm a novice. I hope it works and is sustainable for me...

Vancouver Island,
Saanich, BC, Canada
Pacific Time Zone


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INTOTHENEW's Photo INTOTHENEW Posts: 733
1/6/20 12:29 A

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Lol.

I came here as a more convenient way to track micros, in particular for backpack meals. Before, I had an Excel sheet to track. Still have it.

It amazes me the depth of knowledge here, and the shallow following.



There is no bad food, only bad cooks.
RUSTY_WOODS Posts: 1,014
1/5/20 2:30 P

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" Where is the micro evaluation? "

Please tell me the micronutrient evaluation of YOUR diet, that you do on a daily basis.

No one sits around doing a micronutrient evaluation, because if they had to, they would simply quit the diet.. and the only people who would bring it up, when they would NEVER do the same on the diet they prefer.. are people who are trolls, simply trying to be unhelpful.

If they want, a person could go to a dietitian, and have their menu evaluated, but other than your basic macronutiets.. which is necessary to follow to be on a ketogenic diet.. people are simply staying in their ranges, and staying on plan. That is because they don't want to eat a science experiment, or spend all day tracking the micronutrients of their meals.

Your question is ridiculous, and only done out of spite. You don't like ketogenic diets. Stop harassing people who do.




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INTOTHENEW's Photo INTOTHENEW Posts: 733
12/14/19 4:06 P

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“Eating should not be that complicated, “

Proper eating is much more complicated than a macro evaluation. Where is the micro evaluation?

There is no bad food, only bad cooks.
RUSTY_WOODS Posts: 1,014
12/14/19 2:35 P

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My menu for today is 2,326 calories, and I have the same max grams for carbs, and keto is a regular-to-low protein diet.. 20% or lower.

That pushes my fat even higher.. today, I am at 81/2/17.. 11 g of carbs, 96 g of protein. The rest fat.

So 208 grams of fat. You can eat twice as much carbs as I am, and you probably eat less calories, but you also eat less protein ( 20% of calories/4 ). To stay in ketosis, which makes it a "keto"genic, you might be able to eat 25-30 grams of carbs.

Your fat will be less, but it is nearly impossible to get 75% fat eating what you most likely think of as " good " fats. I eat saturated fats, like mayo, butter, and cream cheese.. you could have macadamia nuts, oils, and there is fat in most foods, but you have to think of how much fat is in the main courses of your food. Boneless,skinless chicken thighs are 44.7% fat..and probably a large percentage of your calories. Fish is actually about 33% fat ( good fats ), but is high protein.. 4 ozs of salmon has half your protein for the day. If you try to pick up fat in dairy, it comes with carbs, and protein.

Due to limits on carbs, and protein, you end up needing some 100% fat options, or very close to 100%.. oil works, but how much oil can you stand.

I struggle to stay below 100g of protein a day ( allowed 116g ), and like to eat 10-15 g of carbs a day.. but finding 200g of fat a day, at the same time?? It takes a lot of work to find that balance..

Most people start off eating fatty meats.. no carbs! High fat! Oops! too much protein. Then they cut protein, and add veggies ( 20 g ).. better, but still so much protein, and if they cut protein too much, they lose fat too.

I am sure you can plan the perfect menu, where you get 75/5/20, and from sources you think are great, such as yogurt, olive oil, macadamia nuts, seeds, berries, and veggies, maybe some cheeses... but you need to think of doing this for years.. will there be enough variety, if you toss out fats that you think of as " bad "? Can you find enough " good " fats every day, to get 75% of your calories?

You don't just need 1 menu, you need maybe 14, so you vary what you eat, just like on a regular diet.. so you may have to pick some " bad " fats, and limit them, but use them, to get to 75%.

Otherwise, it IS very hard to get to 75/5/20. You have to decide if that is OK, or maybe you do 65/10/25, and not be in ketosis. If you limit types of fats, and struggle daily to reach the 75/5/20 macro ratios.. you will not be happy, and will eventually quit. Eating should not be that complicated, but if you are limiting fat, as well as protein and carbs, your menu is now a science project.

Do what you can stick to, and which helps improve your health. emoticon





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TEACHER1220 Posts: 3,086
12/9/19 11:04 A

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Thanks SLIMERKIWI, I will try adding those to my daily meals and snacks.



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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (335,791)
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12/9/19 3:52 A



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@TEACHER1220 - I had to make a concentrated effort to increase my fat. I achieved it by eating some avocado (when it's affordable) and a couple Brazilnuts or a few almonds. I also eat a little bit of hard cheddar, too. Sometimes I get it from eating canned salmon or sardines.


Co-Moderator Dealing with Depression
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Team Leader Essential Tremors :-) (Benign and Familial) www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=30225


Co-Leader Crohn's Can't Stop Me
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ndividual.asp?gid=17464


I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


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TEACHER1220 Posts: 3,086
12/8/19 9:46 P

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My problem is getting enough fat in. I don’t have an difficulty getting protein in, usually I have my highest percentage as protein. I want to eat more good fat not just eat anything because it is fatty. That’s what I’m going to focus on, and of course eating very low carbs. I was eating around 50 grams a day and more, so now I’m trying to stay around 20.



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RUSTY_WOODS Posts: 1,014
11/28/19 8:33 P

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Keto, simply means it keeps you in ketosis.. it isn't X amount of carb grams, or carbs minus fiber. It is an individual limit.

I tend to eat eggs and butter, some days with mushrooms.. lunch might be 4 ozs chicken thighs, with olive oil, and green beans. Dinner might just be tuna fish, and mayonnaise. Maybe some berries, such as blackberries, or macadamia nuts for a snack.

Today, I had 2 ozs. of feta, and 10 jumbo black olives with chicken breast I bought by mistake. After eggs for breakfast, cooked in butter, I am at 10 g of carbs. I don't measure fiber. It would be only a few g, if I was to consume 20-25 g..which is about where I top out. If I eat 30 g I get kicked out of ketosis, and gain weight.

Some foods, such as those with sugar substitutes, mess me up, even if I eat 10 g a day.

Keto is not about a formula, which everyone is successful at if they follow the numbers.. it is about staying in ketosis, not ever having cravings, so you eat the proper calories, and avoid binges.

That varies for people.. very low for everyone, but different for everyone too. Fiber may have some benefit in allowing you a few more carbs, but that is minimal, and you shouldn't rely on a set number.. experience in foods you eat, will let you understand what kicks you out of ketosis, without worrying as much about numbers. I can eat about 25 g from regular foods, but I tend to stick to around 15g.. the goal isn't to eat 1 g less than you think will kick you out of ketosis.

As far as nutrition, most people are nutrient deficient in some area. Many people, even on keto, eat more vegetables than they did before. Meat has a ton of nutrients, as do veggies, fruits, nuts and cheeses. You should pay attention to nutrition, but most people don't get a lot of nutrition, even if they are eating twice as many calories.

As far as 75% fat.. that is due to the idea that you should eat 20% protein.. on a 2000 calorie diet, that is 400 calories, or 100 g.. more than enough. It would be 25 g of carbs, which is about what you would consume on a ketogenic diet.. max. You can get most, if not all your nutrients on a ketogenic diet. You can get tested if you are worried. It is what my doctor does, since I follow this WOE. They are always surprised at how good my tests are. I have limits on greens, which are loaded with nutrients, but I do eat them at a steady pace,

While you should pay attention, and get tested if you are worried, you should also look at each nutrient, and sources that have no carbohydrate in them.

Here is a helpful article. reading it may help you relax some. Testing will let you know you are not nutrient deficient.. then get tested again when your doctor suggests you should, and you may find out you actually have better nutrition. If you are deficient in some nutrients, and want to plan how to fix that problem while on a ketogenic diet.. ask your doctor to refer you to a dietitian, who can help you find foods that get that nutrient up to proper levels.

ALL people should see a dietitian, because most are nutrient deficient, even on diets you think are more nutrient dense. On keto, you maximize your nutrient intake, because you are aware you are on a restrictive diet.. but many of the foods you think you need, have other sources, AND the source you think helps, is often never eaten..lol... not everyone eats their veggies on a high carb diet.

So don't panic, talk to your doctors, and others you need to, to set up a ketogenic plan that works.. and get tested, and see if you can follow this diet, without a drop in your nutrient levels. I think as long as your carbs are from good sources, and you eat non-carbohydrate foods loaded with nutrients, you may be pleasantly surprised. Supplementation is always an option as well, if you fall short on 1-2 nutrients.

coremedscience.com/blogs/wellness/thrive-o
n-the-keto-diet-by-avoiding-these-comm
on-nutrient-deficiencies




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INTOTHENEW's Photo INTOTHENEW Posts: 733
11/22/19 8:43 P

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“I find the initial post misleading; there are various forms of keto with various macro breakdowns.”

I find this revealing.

No definitive answer.

There is no bad food, only bad cooks.
SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (335,791)
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11/21/19 5:41 A



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I just used the figures the OP gave, rather than pay attention to the word "Keto"

Kris

Co-Moderator Dealing with Depression
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ndividual.asp?gid=953


Team Leader Essential Tremors :-) (Benign and Familial) www.sparkpeople.com/myspark/groups_i
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I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


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MICHELLEXXXX SparkPoints: (13,554)
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11/21/19 5:30 A

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I find the initial post misleading; there are various forms of keto with various macro breakdowns.

"For God so loved the world that he gave his one and only Son, that whoever exercises faith in him shall not perish but have eternal life." John 3:16


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POPSECRET's Photo POPSECRET SparkPoints: (95,385)
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11/19/19 8:46 P

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It was just an example



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INTOTHENEW's Photo INTOTHENEW Posts: 733
11/19/19 7:48 P

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“.......1500 calories from nuts and olive oil........”

I’d like to see that micro profile.

There is no bad food, only bad cooks.
POPSECRET's Photo POPSECRET SparkPoints: (95,385)
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11/19/19 8:40 A

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I think it more depends on the kinds of foods and fats eaten. Eating 1500 calories of saturated fats from bacon, cheese and heavy cream is likely much different than eating 1500 calories from nuts and olive oil, as far as health effects.



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INTOTHENEW's Photo INTOTHENEW Posts: 733
11/18/19 8:09 P

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Why?

There is no bad food, only bad cooks.
SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (335,791)
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11/18/19 4:27 A



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BTW - Welcome to the Message Boards, and congratulations on your first post :-)

Kris

Co-Moderator Dealing with Depression
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=953


Team Leader Essential Tremors :-) (Benign and Familial) www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=30225


Co-Leader Crohn's Can't Stop Me
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=17464


I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (335,791)
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11/18/19 4:25 A



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I would imagine that long-term it probably would, in part because you are missing out on a lot of other essential nutrients. The same with such a low carb intake, altho' having said that, and I cant swear to it, but I think the 5% carbs is after the fibre has been subtracted.

Here are some articles for you to read.

www.health.com/weight-loss/keto-long-term

www.health.harvard.edu/blog/ketogenic-diet
-is-the-ultimate-low-carb-diet-good-fo
r-you-2017072712089


www.news-medical.net/health/Ketogenic-Diet
-Side-Effects.aspx


This particular article is written by (now ex) SparkPeople's Registered Dietitian
www.sparkpeople.com/resource/nutrition_art
icles.asp?id=2297


There are many here who will push this way of eating, and there are many who will tell you to run a mile. I think you need to read the information, figure out WHY you are thinking about it, and if you decide to go ahead with it to first talk with your Dr and perhaps Registered Dietitian because it may not be suitable for you re any health issues you may have.

Good luck,
Kris

Edited by: SLIMMERKIWI at: 11/18/2019 (04:26)
Co-Moderator Dealing with Depression
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ndividual.asp?gid=953


Team Leader Essential Tremors :-) (Benign and Familial) www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=30225


Co-Leader Crohn's Can't Stop Me
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=17464


I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


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PINOCKIO SparkPoints: (28)
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11/18/19 1:51 A

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The Ketgenic diet consists of 75% fat, 20% protein and 5% carbohydrates.
Could it be harmful to your health to use so much fat?

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