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-JAMES-'s Photo -JAMES- Posts: 12,167
11/8/17 8:10 P

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Joanne,
in this group is this post of mine with links to a few Wikipedia pages:
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=32675x58536R>x67482708x1xfirst


From those Wikipedia pages one can gather that you can cut carbs as low as you want, they are not essential, however I view carbs as "leaking" into ones diet, in order to get other things, like vitamins and minerals.

Protein works out to something like 50 grams a day. Fat is whatever you like, but a minimum of about 65 grams a day, though more is just fine of course.

I hope you find that post and references in it interesting.

Edited by: -JAMES- at: 11/8/2017 (20:11)
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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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (567,709)
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11/8/17 6:25 P

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if you want the science behind the eating more calories, check out a page on Facebook called "Common Sense Keto" also, Ketovangelist is also using TDEE. Many people who werent losing with less calories are finding they lose well eating more cals. But, as always, its up to you!!

Holly
Northern NY
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52114ME's Photo 52114ME Posts: 552
11/8/17 9:00 A

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Thank you for the insight.
Going to tweak my protein down a bit.
Not so sure about increasing total daily calories.
I guess I adjust until I find the happy place.

Joanne
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11/8/17 12:36 A

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from being pretty successful in my first year on keto, i try to learn all i can. The percentages can be tricky...pretty common thinking for true keto is under 20 grams of carb...but many do ok on 25.
fats..no limit. really.
its the protein that really messes people up. women should be between 50-75 grams a day. the 75 is for those who are really, really active. 60 seems to be a good number for most women. if i eat 60 i gain..so i do closer to 50.
and the newest thinking is to eat to your TDEE and over..not under

here is a link to the TDEE calculator:

www.tdeecalculator.net

Holly
Northern NY
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52114ME's Photo 52114ME Posts: 552
11/7/17 10:24 P

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I am not sure the right discussion to ask.......so here goes.
I understand that reducing carbs is #1.
My target is 20-25 gms per day. I get close most days. My tongue tells me when I am in the groove in the afternoon - evenings.
In reading some of the discussions I am thinking maybe my protein numbers are to high.
I have a spread sheet going.
Carbs 4-8% range
Fats in the 60-70% range
Protein in the 20-30% range.

What do you think?

Edited by: 52114ME at: 11/7/2017 (22:33)
Joanne
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11/6/17 12:40 A

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keto in itself is a diuretic and takes salt from us. i take a teaspoon of pink salt morning and evening in a glass of water. hate it but i dont get headaches any more...
It was suggested to me by my coach and i was really surprised at the difference it made..

Holly
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-JAMES-'s Photo -JAMES- Posts: 12,167
11/5/17 11:46 P

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RHODAN,
yes it is definitely an electrolyte imbalance that is an issue when first starting Keto. It just that salt is one of the easiest things to add and it is an electrolyte. If one wants to take other electrolytes guess that is OK.

If most folks get plenty of salt, then perhaps starting Keto won't hit them the same way it hit me.

Long term (like in a week or so) the body rebalances itself.
ketogenic.com/overview/importance-el
ec
trolytes-ketogenic-diet/


Edited by: -JAMES- at: 11/5/2017 (23:47)
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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155
RHOADAN's Photo RHOADAN Posts: 419
11/5/17 11:10 P

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Salt if you get dizzy? If there's one electrolyte most of us probably get plenty of, it's salt.

I'd suggest taking a multimineral supplement, or maybe something like those liquid water enhancers like Mio which have a few flavors with added electrolytes. I found some liquid electrolyte supplements on Amazon that you can add to water.

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-JAMES-'s Photo -JAMES- Posts: 12,167
11/4/17 1:59 P

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Something like coconut oil, or raspberry ketones may increase the ketones floating around in the blood, but I don't think that is the main goal of most folks who want to eat Keto.

Yes, you might be able to jump the whole fat burning process. I don't have any idea about kickstarting your body into more easily burning fat and Ketones. When I started Keto I was more concerned with my feeling of dizziness while just going for a walk in the early days, as my body wastn't keto adapted yet. I just took it very slow for the first week or two.

Most folks who want to eat Keto don't care about the therapeutic effects of Ketones, but want to burn body fat (myself included in that list). Those ketones are from fat that is not fully burned, either body fat or dietary fat.

Edited by: -JAMES- at: 11/4/2017 (14:14)
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 
217
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186
170.5
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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (567,709)
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11/4/17 12:05 P

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Julia...first off more and more experts are saying the fasting isnt the best thing..i know for me it stalls me and it takes FOREVER to get back to losing if i fast. As for the heavy exercise, i dont know anyone that would recommend that for someone that isnt already exercising..you are asking for trouble. IF you are in good shape and USED to it, that would probably be ok...but you are just asking for trouble...
i bought a soloflex weight machine..i've had it set up about 3 weeks. in the manual it is adamant about starting SLOW. low weights. start with 10 reps at low weights only..and work up to 15-20 reps x 3, THEN add more weight slowly. I taught gym many days when i was subbing, and always, ALWAYS my instructiions from the full time teacher would say..watch them..dont overdo or let them go too long on one thing.
The 2 times i went off keto i just started right back in with the keto eating. I was back in ketosis within 3 days each time, and lost gangbusters by the second week....

Holly
Northern NY
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PROVERBS31JULIA's Photo PROVERBS31JULIA Posts: 4,753
11/4/17 11:10 A

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Presumably this works with re-starting keto? I've read some places where they recommend fasting and then doing 20-30 minutes of heavy exercise, and taking a spoonful of coconut oil etc to force the ketone thing ? But then I read for older people out of shape the exercise can be too much and bring on inflammation, which is killjoy to the ketone thing.

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


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11/4/17 12:32 A

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great advice James!

Holly
Northern NY
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-JAMES-'s Photo -JAMES- Posts: 12,167
11/4/17 12:08 A

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If you are starting Keto here is some general advice.

1) Worry about cutting carbs first, don't worry about getting dietary fat in, not at first anyways

2) Start Keto on a day where the next two days are not work days. So if you work Monday to Friday, but not the weekend, then start on Friday, Friday will be pretty good, and you will run out of stored carbs on the weekend, and better then than at work.

3) If you feel slightly dizzy, drink some more fluids, and take some extra salt with that, like a tablespoon or so.

4) If you get a headache, also take some extra salt.

5) If you must have carbs for the rest of your family, put them all in one carb heavy, and avoidable dish, like mashed potatoes, don't cook "mixed" dishes like breaded meat.

Edited by: -JAMES- at: 11/4/2017 (00:09)
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 
217
201.5
186
170.5
155
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