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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (574,195)
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3/7/17 11:35 P

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Everyone is different but the advice i was given in the beginning worked well for me...
First few weeks dont be concerned with calories or amounts. Keep the carbs under 30 grams, eat till full, but concentrate on healthy fats. I have had no trouble with dairy but i know some do, it is an individual thing.
Try to keep your macros to 5% carb, 70% fat, and 25% protein. (you can put that into spark or my fitness pal...i'm sure there are other trackers you can put the macros into)
Again, with everyone being different, chicken broth didnt help me with the feeling lousy..and feeling lousy didnt happen till my second or third week. Powerade zero was suggested to me, and it worked like a charm. It replaces your electrolytes, its pleasant, and cheap. I didnt drink a lot..kept a bottle in the fridge and took a swig when i thought about it.
On the fat bombs. My favorite is cream cheese walnut fudge. When i first made it i took a bite, thought blech...and put them in the fridge. a day later i tried another, and it wasnt so bad. now i love them...i was just so used to a lot of real sugar, but once i was used to NOT having it, these are plenty sweet enough. I use truvia or swerve to sweeten.
James has a great way to stay in the limits...his 6 rule..he has it posted here.
Hang in...the rewards are great!! The first few weeks are learning and adapting, then it gets easier and easier. We are here for you!

Holly
Northern NY
EDT


 Pounds lost: 128.2 
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HEATHERS323's Photo HEATHERS323 Posts: 851
3/7/17 3:09 P

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Ok, I will do that!! Yes, I have been on most of those sites and found some recipes.



Heather

Learn as if you were going to live forever. Live as if you were going to die tomorrow.

-Mahatma Gandhi


 current weight: 164.0 
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_RAMONA's Photo _RAMONA Posts: 11,583
3/7/17 2:35 P

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Just be careful of fat bombs with a lot of dairy... dairy is highly insulinogenic, and in the initial weeks, it can keep you out of ketosis. For some people this is always the case.

I've found my favourite fat bombs on these sites:
Ruled Me
Keto Diet App
I Breathe, I'm Hungry
Healthful Pursuit
The Nourished Caveman



Edited by: _RAMONA at: 3/7/2017 (14:38)

Dr. Jason Fung: "Holy consensus, Batman. With so many 'experts' from Michelle Obama to the USDA to virtually all of the medical professionals (including doctors and dieticians) agreeing that 'Eat Less, Move More' is the way to go, you might think that it is 100% unquestionably true. But here's a queer thought... if we all agree that we know the cure for obesity, and we've spent billions on educations and programs - why are we getting fatter? In other words, why does this 'cure' suck so bad?


 current weight: 135.0 
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MOMMAKAT12 SparkPoints: (6,371)
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3/7/17 2:03 P

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I was hungry a lot in my first weeks of this WOE also. I did up my fat calories at breakfast. Now I am less hungry and can generally eat only 3 meals with no snacks.

 Body Fat %: 27.0
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HEATHERS323's Photo HEATHERS323 Posts: 851
3/7/17 1:08 P

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I will! Off to Pinterest to get some good Fat Bomb recipes! Plan to make some tonight. If anyone has good suggestions, let me know!

Heather

Learn as if you were going to live forever. Live as if you were going to die tomorrow.

-Mahatma Gandhi


 current weight: 164.0 
212
192.75
173.5
154.25
135
_RAMONA's Photo _RAMONA Posts: 11,583
3/7/17 1:00 P

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You're so welcome! You were already on the right track and your instincts are good.. listen to your body.

Also, try to keep your snacks more fat than protein. In the initial stages, due to gluconeogenesis, if you overeat on protein, your body will still gravitate toward glucose rather than burn body fat.

From the body's perspective, converting body fat to fuel is much more difficult than accessing glucose from any source, so if it has an option, it will take it, LOL.

Edited by: _RAMONA at: 3/8/2017 (00:42)

Dr. Jason Fung: "Holy consensus, Batman. With so many 'experts' from Michelle Obama to the USDA to virtually all of the medical professionals (including doctors and dieticians) agreeing that 'Eat Less, Move More' is the way to go, you might think that it is 100% unquestionably true. But here's a queer thought... if we all agree that we know the cure for obesity, and we've spent billions on educations and programs - why are we getting fatter? In other words, why does this 'cure' suck so bad?


 current weight: 135.0 
250
221.25
192.5
163.75
135
HEATHERS323's Photo HEATHERS323 Posts: 851
3/7/17 12:06 P

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Thank you! This all makes sense. I just ate a snack of a hard boiled egg and a little salami. The broth helped me feel better too. I do stay pretty active, so I think I might have to up my morning calories. But hate that true hunger ... to me my body is telling me it needs fuel. So that is why I asked the question.

I'm really enjoying the new way of eating!! Glad this forum is here!

Thank you so much for your insight!!

Heather

Learn as if you were going to live forever. Live as if you were going to die tomorrow.

-Mahatma Gandhi


 current weight: 164.0 
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192.75
173.5
154.25
135
_RAMONA's Photo _RAMONA Posts: 11,583
3/7/17 11:34 A

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Hi, Heather (I love your quote)! Your basic understanding is correct, but is more on point for once you're keto-adapted.

Your body has two sources of fuel: carbs/glucose, or fat. When you start a keto lifestyle and lower your carbs you have to compensate with dietary fat in the initial stages until your body adapts to burning body fat (especially if you're active)... which can take weeks to months, depending on your metabolic health.

Since you are only 6 days in, I'd suggest eating when you are hungry... fat bombs, bacon, avocado, nut butters, eggs, Bulletproof Coffee... just snack on LCHF foods. If you keep the carbs on your snacks low, you won't experience much insulin spiking. Real hunger means you are short on fuel, and if you don't add some in, you'll feel truly unwell, your energy levels will tank, and you'll eventually just give in to the hunger and eat whatever you can.

At this point, you've probably finally depleted all of your glucose stores (which is why you're now experiencing real hunger), and your body is getting the idea that it has to start ramping up ketone production and creating the metabolic pathways which allow for burning body fat. When we eat HC, our body doesn't bother maintaining the flexibility to burn both glucose and fat... it has no need to, when glucose availability is constant. When you stop providing adequate glucose the body has to set up a new metabolic system to fuel with body fat. This takes some time.

Every few days test your ability to go longer and longer without eating, but if hungry, eat. As your ketone production goes up, your body will tell you that you can back off on the dietary fat/fuel (you seem to have a good sense of your body)... your hunger levels will change, your energy level will go up, and the keto flu symptoms will disappear. When you lower your carbs further, you'll have to adjust once again.

Fasting shouldn't come into play a whole lot until you are certain you are keto-adapted. You can do it, but you won't feel all that great.



Edited by: _RAMONA at: 3/7/2017 (11:46)

Dr. Jason Fung: "Holy consensus, Batman. With so many 'experts' from Michelle Obama to the USDA to virtually all of the medical professionals (including doctors and dieticians) agreeing that 'Eat Less, Move More' is the way to go, you might think that it is 100% unquestionably true. But here's a queer thought... if we all agree that we know the cure for obesity, and we've spent billions on educations and programs - why are we getting fatter? In other words, why does this 'cure' suck so bad?


 current weight: 135.0 
250
221.25
192.5
163.75
135
HEATHERS323's Photo HEATHERS323 Posts: 851
3/7/17 11:18 A

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I'm new to the LCHF/Keto diet and have a question in regards to hunger. This is only my 6th day and I'm doing very well. I'm keeping my carbs between 30-50 for right now and have dropped 3 pounds!! Today, I had breakfast but now I am hungry, slight headache and slight dizziness. So I am having a cup of broth for sodium and drinking water. I've read that you should avoid snacking because of the Insulin spikes it creates, but is it ok to let the hunger happen??? I know the difference between hydration hunger and regular hunger in my body, so I know it is just regular hunger. Is this part of my body transitioning from using glucose for energy to using fat for energy? Maybe I should have had a larger breakfast. I'm trying to hold off on lunch until around 1pm. Ate breakfast at 6:30am of Cream Cheese Pancakes. Any advice would be helpful! Thanks!

Heather

Learn as if you were going to live forever. Live as if you were going to die tomorrow.

-Mahatma Gandhi


 current weight: 164.0 
212
192.75
173.5
154.25
135
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