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-JAMES-'s Photo -JAMES- Posts: 11,448
1/31/17 10:17 A

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Chris (JACKSON1224),
I see from your tracker that you've lost 67 pounds so far and have a target of 100 more.

First let me say congratulations on the 67! That is quite an accomplishment.

Now for a little more technical input on going Keto. If you were not low carb before, and frankly if you weren't that makes that 67 yet more impressive, then you have about a 2 day supply of carbohydrates stored in glycogen, which is water wrapped carbs in your liver and muscles. As you use this two day supply of carbs you will loose about 5 pounds of body weight in about 2 to 3 days, and the scale will go down impressively fast. That is mostly the water in the glycogen.

But be ready for your body to feel weak, or have headaches. It takes a number of days to a week to efficiently burn fat, either your own or dietary fat. You are entering ketosis. Ketosis has an unfair press because it is so close to the word ketoacidosis, which is an issue for type-1 diabetics who produce NO insulin. I presume you aren't a type-1 diabetic.

Ketosis just means the you burn primarily fat for fuel. Anyone who ever wants to loose weight, i.e. body fat, does so by going into ketosis, so it is just a fancy word. The real question is how long is it healthy to stay in fat burning, probably weight loss mode? There is so much misinformation. My favourite wikipedia page these days is this one on carbs:
en.m.wikipedia.org/wiki/Carbohydrate
where it says:
"Carbohydrates are a common source of energy in living organisms; however, no carbohydrate is an essential nutrient in humans."

That key word "essential" means it is required for normal body functioning that can not be synthesized by the body. But on wikipedia is says not essential.

I may be telling you things you already know, I may be boring you, but I just want you to stick with us and get healthy.

Edited by: -JAMES- at: 1/31/2017 (10:27)
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: 173.0 
217
201.5
186
170.5
155
JACKSON1224's Photo JACKSON1224 SparkPoints: (50,956)
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Posts: 78
1/31/17 8:56 A

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Thank you all for your input. I certainly appreciate the hints and pointers. Yesterday, my first day, went fine. I'll keep you posted.

Chris - St. Louis


 Pounds lost: 72.4 
0
41.75
83.5
125.25
167
NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (538,100)
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1/30/17 9:50 A

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James' rule works on the no more than 6% carbs, I have used his idea of keeping a little notebook with the foods i like that fall in the under 6% and now i just have to glance at it...i track on the fitness pal thing and have NEVER been off using his formula.

Holly
Northern NY
EDT


 Pounds lost: 128.2 
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-JAMES-'s Photo -JAMES- Posts: 11,448
1/29/17 11:46 P

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Welcome Chris.

(Holly, thanks for the pat on the back).

Chris, at point, as you start Keto, be aware that things get briefly out of balance, like for a few days to a week. I myself got dizzy, though not headaches. For headaches take 1/2 a teaspoon of salt in warm water an drink. Better in about 20 minutes.

As for tracking, in that respect I should really learn more. But I can tell you my pretty simple rule on picking things to eat. I generally buy and eat things that have more than 6% of their weight as carbs. This keeps me on track. Alternately you can track and count grams of carbs.

When I track I do it old school, sheet of paper.

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: 173.0 
217
201.5
186
170.5
155
NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (538,100)
Fitness Minutes: (354,414)
Posts: 44,973
1/29/17 5:12 P

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Hi Chris!! i started on oct 29th...just woke up said i'm going to try this. i use myfitness pal to log..sparktracker wouldnt hold my percentages but others have good luck with it.
ketovangelist.com has great food lists of approved keto foods.
James our leader is really kind, helpful and knows what hes talking about!!! We are here for you!

Holly
Northern NY
EDT


 Pounds lost: 128.2 
0
32.05
64.1
96.15
128.2
MOTHERBEAR4's Photo MOTHERBEAR4 SparkPoints: (61,357)
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1/29/17 5:05 P

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I have adjusted my tracker to Keto. and to track the fiber, and minerals. I have been gone awhile and now I am back to refocus.

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

SW 254.4 lbs 9/1/17 CW 249.8 lbs 12/17/17 GW 145 -135 lbs by 9/1/18

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

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


 current weight: 249.8 
254.4
227.05
199.7
172.35
145
PROVERBS31JULIA's Photo PROVERBS31JULIA Posts: 4,531
1/29/17 2:36 P

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I have to avoid some dairy - particularly the corporately farmed milks that are pasteurized and hydrogenated, etc. I can do a little of the raw milk from local grass fed cattle but I do better getting my fats from coconut oil, coconut manna, olive/avocado oils, ghee, cheeses, nuts, avocado, nut butters, etc.

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


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SIMCYN's Photo SIMCYN SparkPoints: (45,279)
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1/29/17 1:55 P

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Hi Chris. I track. If anything for me I do it to make sure I get at least over 1,000 kcal/day. I really don't feel hungry and often skip meals/snacks. My metabolism is messed up as it is. I don't need to add to it. Also, I have problems getting the fat percentage up there. A lot of it right now is because I don't do dairy (I'm finding I have food sensitivities).

Good luck... make sure you always have meals/snacks available and ask questions of the group. There is a lot of advice here.

Cynthia
central standard time, Iowa
Black Panther Team gold team
Navy Ninja green team

nutritional tracker
//docs.google.com/spreadsheets/d/1sV
UZZoP_nIc2HCLax9YbKBs8-8eL3yrUdp6uvCAt
c10/edit#gid=30


Fitbit addy: //www.fitbit.com/user/4XXQSN
JOJOSLIVIN's Photo JOJOSLIVIN SparkPoints: (84,805)
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1/29/17 1:27 P

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I track because I'm trying to loose and still need a deficit to achieve the loss. Keto has great health benefits but to lose the deficit is still needed

nothing is impossible, the word itself says i'm possible!!!

making it possible one step at a time

fitbiturl: http://www.fitbit.com/user/22B9B6


 Pounds lost: 32.3 
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8.25
16.5
24.75
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1MIMSY SparkPoints: (9,159)
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1/29/17 1:00 P

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I didn't adjust tracker settings (mine is on diabetic), but I look at percentages by using the blue pie chart at page bottom. Works beautifully for me.

You absolutely use the food tracker. It works beautifully.

The challenge is getting enough fat. I push for 80% but that is really difficult.

And I think people like me who are "dangerous" eaters should stick to counting calories as well. My top end is 1850. Lots of keto sites say you can eat all you like of certain foods like butter and bacon. That would not be a good idea for me, at all. I would soar past all reasonable calorie counts. Unfortunately high fat counts mean you reach your calorie limit rather quickly.

BUT the good thing is you will not be crawling out of your skin with hunger on the keto food plan. You CAN do with the amounts allowed each meal, and you can even have your two snacks if you wish.

For me, the calorie count is important. I don't always succeed perfectly, but I never go way over. Keto helps me because there is no hunger. It is replaced with genuine satisfaction. You'll feel like a child again. ...Remember how you used to not care that much about food? Well, it's about to happen again.

Good luck, and please stay in touch while on your journey.



JACKSON1224's Photo JACKSON1224 SparkPoints: (50,956)
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1/29/17 12:49 P

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I've been on Sparkpeople for several years but I'm new to the Keto lifestyle. I wondered if there were other Sparkers who are also Keto and I found this team.

I'm excited to start this new chapter of my life tomorrow. I'm doing all of my food prep today. My question is do you still log your food in the tracker? And if so, did you adjust the tracker settings to fit the Keto percentages?



Chris - St. Louis


 Pounds lost: 72.4 
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83.5
125.25
167
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