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KETOBUNNY's Photo KETOBUNNY Posts: 24
8/3/17 11:09 P

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I jumped in with both feet and made some mistakes but overall I find it the easiest way of eating. I love cheese, most nuts/seeds, steak, cream etc. Your list, James, would have been super helpful. I will direct friends who are thinking of starting to eat keto to it.

Only you can make the change.


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HHICKMAN1's Photo HHICKMAN1 SparkPoints: (2,904)
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5/3/17 10:24 A

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Thank you. I've been wondering how to ease into Keto.

One day at a time. . .


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RUN-GIRL71's Photo RUN-GIRL71 SparkPoints: (30,298)
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5/1/17 9:49 P

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Thank you this
List is super helpful

I am stronger than this challenge, and this challenge will make me stronger. I will do this
Mona
Hot Mocha Maniacs BL38


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ASPENHUGGER's Photo ASPENHUGGER Posts: 6,282
5/1/17 6:30 P

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I only have one small thing to say about your list of keto stuff to stock your pantry with.

Don't buy almond milk. Almond orchards need an incredible amount of water to thrive, and just having come through 6 years of drought, we desperately need to get our aquifers restocked and keep our reservoirs full. I love almonds as much as the next person, but they're not so good for this environment.

James, is there another kind of faux milk that would work for us ketoheads?

Thanks!

Kate, in Citrus Heights California

If you do not change direction, you may end up where you are heading.
Lao Tse

The measure of success is not whether you have a tough problem to deal with, but whether it's the same problem you had last year.
~ John Foster Dulles

To ignore the facts does not change the facts
~ Andy Rooney

Our lives are a sum total of the choices we have made. ~ Wayne Dyer



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JULESHIDENKA's Photo JULESHIDENKA SparkPoints: (6,156)
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4/20/17 9:52 A

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No, no, I hear from a lot of people that they cannot imagine cutting carbs out of their lives period! I think it might be easier if they did your approach.

I jumped in like you, all or nothing cold turkey. It wasn't difficult for me. Because the alternative for me is to go blind, lose my foot/toes, and a myriad of other health issues. Plus I was glad to be able to quit having to "shoot up" with insulin every day.

I was telling my doctor that my fasting blood sugars are generally under 100 and she was shocked. She thought it was too low and asked if I woke up shaky and confused. I told her that I wake up feeling fine!

-JAMES-'s Photo -JAMES- Posts: 12,159
4/20/17 9:36 A

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Jules,
are you saying that you hear from a lot of people that slowly reducing carbs doesn't work for them?

I have to say, that for myself it was like a heroin addict just stopping heroin from one day to the next with a little misery for a few days. I went from probably 130 or so grams a day to 30 from one day to the next. So I personally did not ease into Keto. My original post is just to provide a potential roadmap.

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: 178.5 
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JULESHIDENKA's Photo JULESHIDENKA SparkPoints: (6,156)
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4/20/17 8:55 A

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I agree with this~

I hear from a LOT of people that it is just totally impossible for them to get off of sugars/carbs and if they take this approach, it should be a LOT easier for them!

DOODLES14's Photo DOODLES14 Posts: 66
4/20/17 8:05 A

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This is a huge help, thank you!

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FABFIT52's Photo FABFIT52 Posts: 337
4/19/17 6:15 P

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This is great! Thank you James!

Jules
Progress Not Perfection

My journey
2014 down -67 lbs using Medifast, but regained all plus 12 more lbs
7/24/16-5/18/17: down -30.2 lbs (stalled 1/17-5/17) Medifast
5/19/17: recommited to Medifast & tracking macros
10/08/17: Began my Keto journey
4/11/18: Recommitted to Keto


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MEADSBAY's Photo MEADSBAY Posts: 14,454
4/19/17 4:26 P

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emoticon emoticon emoticon

elizabeth

*I will never~ever~ever give up!


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-JAMES-'s Photo -JAMES- Posts: 12,159
4/19/17 9:30 A

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Rather than going from hundreds of grams of carbs a day to 25, one day to the next, which can be a shock, one can also try cutting back over a few weeks. It may be easier to "give up" certain foods one at a time rather than a sudden change in eating patterns.

So these steps, perhaps one step per week....

STEP ONE CUT OUT THE SUGAR AND READ LABELS
- cutting out soda,
- cut candy,
- cut cookies,
- cut donuts,
- cut sugar

STEP TWO STOP BUYING CARBS

Stop buying carb high items. If carb high things are in your freezer or pantry, like frozen apple pies, or breakfast cereal, either give them away or throw them out. Yes wasting food is something that is ingrained in many of us as virtually a sin, but what about eating stuff that is bad for us? That can't be good either.

Cleans house of:
- frozen high carb fruit
- frozen pizza
- stop buying pasta
- stop buying bread
- limit carrots and potatoes

Start buying:
- eggs
- cheese
- meat
- olive oil
- avocados
- tomatoes
- lettuce
- bacon
- heavy whipping cream
- almond milk
- broccoli
- cauliflower

My personal way of figuring out what to focus on was to buy things that had 6% (or less) of their weight in carbs. The nutritiondata website has a wealth of information:
nutritiondata.self.com
both on brand name and generic foods, like broccoli. I set the quantity to 100 grams and read of the grams of carbs as the percentage.

Here is a partial list of some common items, and their carb percentage:
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x58536x666R>79431x1xfirst


STEP THREE CUT OUT ANY STARCHES, COME UP WITH A MEAL PLAN.
Don't worry about quantity, or calories so much, but keep to under 35 grams total (including fibre). Eat plenty of fatty things.
- boiled eggs
- steak
- chicken
- eat big salads (no croutons)

At this point you realize there is a difference between hunger and cravings. Hunger from eating excess carbs should be gone, but cravings for old foods (like ice-cream) may still be there.
It was about three really bad days, but I got through it with nuts, beef jerky, steak, etc.

Don't "wing it" come up with a meal plan for a few days ahead.

Don't have "cheat" days, like a day off from Keto where you eat a burger and fries (or whatever). This will likely lead to being off the rails with hunger, and it might be a while before you come back on track.

If other members of your family insist on some carbs, put them all in one dish, like mashed potatoes. Don't make dishes that mix low carb things with high carb things. Like don't make breaded meats, or sweet sauces on meat.


STEP FOUR START WEIGHING YOUR FOOD.
After a month start weighing and measuring your food more carefully because now it is time to watch calorie intake.

At this point you should know before weighing what foods are on plan (or not). If life gets too busy or inconvenient to weigh and track, you already should have a good idea of which foods are not a problem if you don't. Like if you eat steak and broccoli, ... just how many carbs can you really consume there?

At this point, if you run into high carb things in the house (like a jar of jam in the basement fridge) you should have no problem throwing it out thinking "I don't eat that anymore.".

STEP FIVE: BUY A SCALE TO WEIGH YOURSELF
You either had a scale, or maybe you want a fancy one to measure percentage of body fat. This is the time to get one.

STEP SIX: INCREASE EXERCISE
After a few weeks of eating Keto your body is better adapted to burning fat for fuel and now is the time to up any exercise. In the first few weeks, with carbs down your body is likely not good at burning fat, and exercise will leave you feeling weak and dizzy and unwell.

But in any case listen to your body. Exercise should be for fitness, not for burning extra calories. So in my opinion boot camp to burn extra calories is not very effective. For weight loss it is the food type of food that you eat, and calories consumed that has by and far the biggest impact.

After a few weeks on keto, your sensitivity to sweetness returns and things that you used to add sugar to now taste slightly sweet on their own.


Edited by: -JAMES- at: 7/28/2017 (02:46)
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: 178.5 
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