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-JAMES-'s Photo -JAMES- Posts: 11,603
3/6/18 9:23 A

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Please continue discussion under the March discussion
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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: 180.0 
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ENCHANTEDALANA's Photo ENCHANTEDALANA Posts: 755
3/5/18 10:16 A

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I agree with the supplements, Holly. I used to practically rattle when I walked down the street, I was taking so many pills (working at a health food store didn't help the matter). Now, I take fish oil, calcium, 5-HTP and vitamin D - oils in morning and minerals at night. The rest are optional (as in 'I'll take them until I run out and not replace them').
I have been really lucky with my health. I'm not as metabolically deranged as some. I know before I started keto, I had high triglycerides and my HbA1c was pre-diabetic. I've been obese for nearly my entire existence (a year or two of 'normal' but I was super stressed out to the point of not eating or sleeping). I figured I was a fat chick, have always been a fat chick, and would always be a fat chick.
When I first started Keto I watched a lot of youtube vids from a nutritionist. When her vids became 'take this pill/supplement' I unsubscribed. Now I listen to Dr Stephen Phinney and Dr Jeff Volek and a couple of other youtubers that say they follow those guys. There are a lot (and I mean a LOT) of different ways to 'do keto'. I figure, you do you. If you're stalled, try doing something different. If you're hungry, listen to your body. Something will work and listening to folks that have healed themselves is a great place to start.
I'm down 18 pounds since the beginning of December. Could've been way more, but I cannot control what I did yesterday, only today. In the past, when I have tried to lose weight, I'd be picture perfect for about 2 weeks and then take a running leap off the wagon. I've been doing well (not perfect) on the keto diet and because of that I know I will lose the remaining 30.

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-JAMES-'s Photo -JAMES- Posts: 11,603
3/5/18 10:16 A

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Melissa,
I find the same thing as Sadie, its not so much cooking as finding your groove on what to eat and drink.

My theory on why there is less cooking on Keto is that cooking chemically changes things so that you can eat them. My theory is that in doing that you are probably headed in a direction of eating things that goes against what your distant (10,000 years ago) ancestors ate.

For example, potatoes ... , it is unhealthy to eat raw potatoes, you need to cook them. I think in there is a strong clue. Raw meat on the other hand can be eaten, like sushi, or a rare steak. I do cook my meat, but for bacterial reasons. The bacteria want to eat it too.

If the bacteria don't want to eat it (like breakfast cereal, that sits in the cupboard for weeks unwanted by the bacteria) then this too is also a clue.

Here is another place to get ideas on what to eat, have a look around the site dietdoctor:
www.dietdoctor.com

like here:
www.dietdoctor.com/low-carb/recipes

Edited by: -JAMES- at: 3/5/2018 (10:22)
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: 180.0 
217
201.5
186
170.5
155
SADIEMYERS's Photo SADIEMYERS Posts: 9,707
3/5/18 7:59 A

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Melissa you are welcome to view my food tracker. There is a link at the bottom of my spark page. You can see a lot of foods repeated often. I will scan through sometimes to make my grocery list. There really isn't a lot of "cooking" compared to the SAD diet. Meals are small and dense, and I drink a lot of calories with my meals in the form of fatty coffee.

Sadie ~ Pacific Time Zone


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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (543,983)
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3/4/18 8:41 P

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melissa..

Easy breakfasts:
bacon and eggs cooked in butter
hard boiled eggs and cheese
egg muffin cups (great to grab zap and go)

lunches...
See breakfasts
add pepperoni slices
any fatty meat
simms beef sticks from Aldi
hillshire farms beef summer sausage
BEWARE deli meat!! if you buy it ask to see the label first..most are injected with sugars!

Suppers:
pork chops cooked in butter
dark meat chicken with skin
ham
fatty cuts of beef
73 or 80% ground beef
spinach or romaine for salads
cucumbers
zucchini
broccoli
cauliflower
mushrooms
go easy on the veg it can add up quickly on the carbs!!

theres some easy stuff for you

Applevee..i have no gallbladder and have no trouble. dont know about anyone else. i bought into all the supplements for a while. Talked to a pharmacist friend because i could smell them in my urine..he laughed and said no worries..you are just pissing all that money away....so i quit. i take a multivit, extra d and b and biotin and thats it. the biotin was supposed to help with my hair but it isnt so i will probably finish up what i have and quit that. the b and d are due to my meds and the doc wants me to take them. the rest i quit.

Holly
Northern NY
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APPLEVEE's Photo APPLEVEE SparkPoints: (34,761)
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3/4/18 6:37 P

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On another topic... I have been doing a lot of research on bile salts. Did any of you have issues with low bile production when you first upped your fats? Since I was sick recently, I have what appears (according to google) like insufficient bile salts... Just wonder how common that is in the KETO community.

AV!
5% challenge - Go Firecrackers!
Living on and loving the wet coast
Pacific standard time



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APPLEVEE's Photo APPLEVEE SparkPoints: (34,761)
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3/4/18 6:34 P

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Melissa I think you can get meal plans at diet doctor or reddit online. You can join for one month free to get started... then quit if you don't want to pay. But I find it was easiest to just eat simply for the beginning stage. High fat meat and cheeses spinach and broccoli. lots of butter and eggs...

AV!
5% challenge - Go Firecrackers!
Living on and loving the wet coast
Pacific standard time



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BABY4320's Photo BABY4320 SparkPoints: (28,898)
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3/4/18 5:42 P

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Thank you guys. I decided to do keto. I tired Atkins phase 1 before and didn't like it. So I am going to give keto a try and see where it takes me. I just wish there was a simple meal plan with grocery list to go by weekly cause I suck when it comes to planning out my meals.

Melissa(Baby4320)
Ohio-Eastern Time
Crystal Tigers's, Summer Cruisin' & Losin'


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-JAMES-'s Photo -JAMES- Posts: 11,603
3/4/18 11:17 A

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Melissa(Baby4320) ,
I can't give you medical advice. You need to talk to your doctor about that.

But I'll give you my opinion. I agree with the carbs per day. No more than 50 should certainly mean that 20 to 25 is in line with that, which is a Keto level.

My opinion is a that about 60 grams of protein a day is optimal. Enough for body maintenance, but not so much that it is essentially extra calories. To make an analogy, if you are given more money than you need to cover your basic needs (rent or mortgage, food, transportation...) and you don't change your lifestyle, what happens to the extra money? You save it. Yes you could give it away, but you can't do that with body fat, you save it.

A lot of folks think that low carb is somehow coupled with high protein. 100 grams of protein a day is higher than I would target, but it isn't high protein. I think high protein is about 150 to 250 (or more I guess) grams per day.

There are so many things to eat in the world. If one looks at just meat, the partial list is this:
Bacon
Bison
Beef steak
Chicken
Deer
Elk
Fish
Frog's Legs
Ham
Lobster
Ostrich
Salami
Tuna

You've listed two that you don't like salmon and fish. Give your body a few weeks to adjust to a change in diet. I found that my taste preferences changed over the first few months. I felt like a traitor to my "inner self".

But you like mashed potatoes ... why do they taste like wallpaper paste now?

Also take from this group anything that helps you on your path.

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: 180.0 
217
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170.5
155
NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (543,983)
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3/4/18 10:08 A

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theres the thing, Sadie...many doctors believe in the old CICO way (calories in calories out)
i am lucky. my doc was dead set against keto..said all that fat and no fruit or veg? HORRID!! i said i know..i felt the same with my nursing background..but i did my research..and i made a deal with her. 3 months..she would do my bloodwork. if it was good she would research. if it was bad i would rethink. and i armed myself with the book "Cholesterol Clarity" in case..
but...3 months later, 40 pounds gone, bloodwork optimal. She did the promised research and changed her mind..now recommends keto for her patients!
its really hard to change what you have been taught for years..but if they have an open mind...

Holly
Northern NY
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SADIEMYERS's Photo SADIEMYERS Posts: 9,707
3/4/18 9:08 A

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FogFog, Don't beat yourself up, just move on. And I love the meme, too funny!!

Welcome Melissa. Whether you decide to follow your doctor's plan, or do keto, best of luck on your journey. My husband had bariatric weight loss surgery about 5 years ago, and that sounds like the guidelines he was told also. He was 350 pounds then, and basically they had him starve the weight off. Got him to 250 pounds and it wasn't sustainable and he quit losing, then gained 25 pounds back. Now he eats double that and is losing again, by not following the surgeon's advice. You need to find the right path for you.

Sadie ~ Pacific Time Zone


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FOGFOG's Photo FOGFOG Posts: 1,470
3/4/18 9:08 A

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Hi Melissa.

Welcome

You may find Dr Fung's Youtube videos helpful.

He is a respected kidney MD and discusses why restricting calories in/out doesn't work...

Have a great day

"Life shouldn't be a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather, to skid in broadside, thoroughly used up, totally worn out, and loudlyshouting,
"Wow! What a ride! Thank you, Lord!" Beth Moore


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3/3/18 11:33 P

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Hi Melissa and WELCOME!! thats more an atkins diet than keto...but you are welcome here!!!

Keto is generally under 30 grams carbs, preferably under 20, and under 60 grams protein for women, and lots of healthy fats.

I dislike fish intensely and eat none. I eat lots of beef aynd pork, chicken isnt my favorite but i do eat it here and there. suggested for chicken is to eat the dark meat with the skin.

so in a nutshell, keto is high fat, very low carb and moderate protein. and 1200 cals would be pretty low unless you are quite short.

we can be great support for you, though!!! join in and we will help all we can!

Holly
Northern NY
EDT


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BABY4320's Photo BABY4320 SparkPoints: (28,898)
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3/3/18 11:09 P

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I'm new and not sure if I am going to do the right diet. My weight loss doctor told me to do a low carb high protein diet. He wants 1200 calories a day no more then 50 grams of carbs and 100 grams of protein so is keto the right diet to try for weight loss. I tried the Atkins first week phase 1 and didn't like it to well I don't like salmon and fish but love chicken so trying to find the right diet to try that I can stick to what the doctor recommended

Melissa(Baby4320)
Ohio-Eastern Time
Crystal Tigers's, Summer Cruisin' & Losin'


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3/3/18 10:33 P

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dont wait till tomorrow start back in NOW. you can do it!!! a little slip is just that...its over, done, and now back to it!

Holly
Northern NY
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FOGFOG's Photo FOGFOG Posts: 1,470
3/3/18 8:14 P

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Ruined my carb marco tonight...

Tom is another day

"Life shouldn't be a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather, to skid in broadside, thoroughly used up, totally worn out, and loudlyshouting,
"Wow! What a ride! Thank you, Lord!" Beth Moore


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3/3/18 7:15 P

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lol!!

Holly
Northern NY
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FOGFOG's Photo FOGFOG Posts: 1,470
3/3/18 5:21 P

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"Life shouldn't be a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather, to skid in broadside, thoroughly used up, totally worn out, and loudlyshouting,
"Wow! What a ride! Thank you, Lord!" Beth Moore


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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (543,983)
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3/3/18 4:33 P

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happy Saturday! beautiful picture!

Holly
Northern NY
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NICKLESPICKLES's Photo NICKLESPICKLES Posts: 541
3/3/18 4:04 P

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Happy Saturday

Nicole
Pacific time zone
California
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SADIEMYERS's Photo SADIEMYERS Posts: 9,707
3/3/18 9:43 A

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I use the Spark People bar scanner on my phone. I find that my package is labeled a bit different from a lot of the entries. If so, I make a new entry with it so next time its fast. I also like to just hit the copy button to copy breakfast to the next day or two. Like Holly I repeat a lot of the same meals so copying is my friend. Then I can adjust for more oil or nuts and cheese easily.

Sadie ~ Pacific Time Zone


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3/3/18 9:20 A

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i've never used the bar scanner. I use MFP frankly because my son helped me at first and its what he uses. then it was because you can set your macros and percentages to ANYTHING. then because its what the coaches i hired use. and i'm used to it...and its free. soooo...

Holly
Northern NY
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FOGFOG's Photo FOGFOG Posts: 1,470
3/3/18 9:06 A

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Morning

Yes tracking is a PITA!! Hoping that over the course of months I will get better at planning and hitting my macros correctly

I am "eyeballing" portions--I need to buy a small digital kitchen scale and then wonder if Id use it. I don't measure anything! Which is bad...

I am using SP here to log things--- Is there an easier way? I have heard that some apps have bar scanners...which means it would be on my phone and not on my laptop--is that correct?



"Life shouldn't be a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather, to skid in broadside, thoroughly used up, totally worn out, and loudlyshouting,
"Wow! What a ride! Thank you, Lord!" Beth Moore


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3/2/18 4:55 P

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lol more than. i hate tracking. MFP at least does all the macro breakdowns and percentages for me. i have to admit i'm not always good about tracking. i have about 10 meals i rotate...and eat the same 2 breakfasts and lunches most days, so i know they fit right in and dont always track them.

Holly
Northern NY
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SADIEMYERS's Photo SADIEMYERS Posts: 9,707
3/2/18 4:52 P

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Yeah one food tracker is enough time consuming Holly 😁

Sadie ~ Pacific Time Zone


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3/2/18 4:41 P

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sometimes you have to compromise, Sadie..i dont think thats bad!! i have myfitnesspal open too..its how i usually share. i dont have time to do sparktracker AND that..lol

Holly
Northern NY
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SADIEMYERS's Photo SADIEMYERS Posts: 9,707
3/2/18 7:45 A

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Yesterday another sparker wanted some details on how I eat to keep fat high and protein low. I gave her some examples, but then realized I could open up my food tracker for other members to see on my sparkpage.

So if there are any newbies lurking here that may find that helpful, you are welcome to look at my food log. The link is at the bottom of my sparkpage. I try to log everything at least a day ahead of time, sometimes I get farther if I have time. I'm not absolutely perfect, but you can see what I actually eat/drink. Some food items like mayo and such have canola oil, but my family is non keto so I do the best I can.

Sadie ~ Pacific Time Zone


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3/1/18 11:35 A

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doesnt matter if you lose slow or faster. reason says younger people, people who never dieted before, and athletes will lose faster. the rest of us..we old diet sedentary diet warriors like me..will have a slower, more difficult time. and then theres all of those in between.
try not to compare yourself to anyone else!!

Holly
Northern NY
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FOGFOG's Photo FOGFOG Posts: 1,470
3/1/18 8:57 A

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Thanks Ladies.
I am not dropping the lbs quickly-- however it took me a bit to get the hang of it and tweak things

I started out ok on the vacation and quickly slid downhill...
On the scale this am - down 2 more of those vacation lbs.. Hope to be back to my "low" by end of weekend...

I feel far better and have more energy on keto...

Hey--editing to add this link. Just watched this youtube --

The youtube video was excellent. One of the things I have been thinking about -- that people groups varied diets because of climate/seasons. The takeaway-- 1) adaptability 2) whole foods 3) historically wild species of plants--many are toxic and domesticated versions don't resemble those 4) sugar was not part of the diet --or a small part--whether it be sugar cane or sugar beets 5) Processed food isn't food

https://www.youtube.com/watch?v=BMOjVYgY
aG8&feature=youtu.be

Edited by: FOGFOG at: 3/1/2018 (10:32)
"Life shouldn't be a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather, to skid in broadside, thoroughly used up, totally worn out, and loudlyshouting,
"Wow! What a ride! Thank you, Lord!" Beth Moore


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SADIEMYERS's Photo SADIEMYERS Posts: 9,707
3/1/18 7:32 A

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Great job Fogfog.

Baby Back ribs sound great. Going to make some on Saturday and pull my portion out before adding the sauce on for the boys (They are not Keto).

Sadie ~ Pacific Time Zone


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2/28/18 7:46 P

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And that’s how it’s done Fogfog. Good job!!

Holly
Northern NY
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2/28/18 7:20 P

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Hey there

I do Keto with 20 grams carbs
45-50 grams protein and
190-200 fat

Have felt great, skin looks amazing. Sleeping better. No hair loss

Lost 15 in 6 weeks....

Slow and steady.
No sugar subs
no root veggies
no high lectin veggies (inflammation) including legumes and nightshades.

Over 1 week cruise I "gained" 10 lbs.. which was inflammation etc.. and in first 3 days dropped 4 lbs... Expect to be back to "pre cruise" weight by the weekend and back on track.
Cruise foods/drinks included not only inflammatory things (like amazing indian food) yet also starches, sugars, alcohol.

Tonight I had slow roasted pork baby back ribs, braised cabbage.
Lunch was Mushrooms (fresh) with roasted beef marrow
Breakfast was coffee/coconut oil, bacon and 1 slice soul bread

From what I read-- proper fat is super super important. No sugars. And count ALL carbs (fiber spikes insulin)

I am no expert.. just Keto-ing on. Hope my next vacation I do better with staying keto.



"Life shouldn't be a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather, to skid in broadside, thoroughly used up, totally worn out, and loudlyshouting,
"Wow! What a ride! Thank you, Lord!" Beth Moore


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-JAMES-'s Photo -JAMES- Posts: 11,603
2/27/18 11:38 P

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Subject: Coffee, tea, chocolate

I drink my coffee with just heavy cream now. I no longer like it with sweetener of any kind.

I drink herbal teas, and as I type I'm drinking peppermint tea. In this case a little sweetener really seems to bring out the mint flavour (I'm probably just imagining that). So a small amount of stevia.

In Germany I found 99% cocoa chocolate, and that was just too harsh for me. 90% is a little more than I like, but I still like it. 85% is great. I don't taste chocolate lower than that very much, but even the 70% stuff, that tastes bitter to many folks, tastes too sweet to me.


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: 180.0 
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2/27/18 9:59 P

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lol Sadie i dont mind the cooling taste. i cant bring myself to drink tea with nothing in it and i dont care for coffee. i use 2 packets of truvia in my tea.
i use swerve very sparingly..not often, and mostly never. if i decide i want something i use about half whats called for and its just enough to satisfy me.
i figured out how to make keto chocolates. i know noone that wasnt keto would like them. but i do...they are a mix of unsweetened chocolate and cocoa and cocoa butter, and thats where i use the little bit of swerve or lakanto gold.

Holly
Northern NY
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SADIEMYERS's Photo SADIEMYERS Posts: 9,707
2/27/18 8:46 P

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Holly, I did try swerve in the beginning for my coffee. Just couldn't get used to the taste so figured I didn't need it anyway. Once in a while I have 1 small square of very dark, 90% Cocoa. It has 3 carbs, is gross to most people but yummy to me.

Sadie ~ Pacific Time Zone


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2/27/18 2:27 P

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Sadie..i gotta tell you..thats the way keto is SUPPOSED to be done!! many push it and sub in things they shouldnt..but really..the way you are doing it is the healthiest..i'm with you..although i do use a bit of swerve or stevia from time to time. but that, too, IS keto..and i no longer have a sugar craving AT ALL. some find it gives them one, which is why its not over recommended. You have done GREAT!

Holly
Northern NY
EDT


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SADIEMYERS's Photo SADIEMYERS Posts: 9,707
2/27/18 1:30 P

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Fogfog, I did lose most of it on a SAD diet. The last 18 of 72 pounds was on keto. I was stuck, hungry and hair falling out. Needed to find something else and I found keto. I do keto differently then 90% of the internet I'm pretty sure. I eat at least 2000 calories daily, 6 to 20 total carbs, protein 50 to 60 per day.

1. I don't cheat. No sugar substitutes or alcohol.
2. I don't try to make recipes that push the limits on my macros. Most are too high in protein and carbs.
3. I eat a lot of fat. I drink 2 fatty coffees a day as part of breakfast and lunch.



Sadie ~ Pacific Time Zone


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2/27/18 10:31 A

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I'm hoping to join you soon, Sadie!!

Holly
Northern NY
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2/27/18 9:21 A

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CONGRATULATIONS Sadie!

What a great great accomplishment.

What are your top 3-5 tips for KETO success?



"Life shouldn't be a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather, to skid in broadside, thoroughly used up, totally worn out, and loudlyshouting,
"Wow! What a ride! Thank you, Lord!" Beth Moore


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SADIEMYERS's Photo SADIEMYERS Posts: 9,707
2/26/18 5:35 P

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Thank you Holly and Kathleen. Been a long road of 4 years.

Sadie ~ Pacific Time Zone


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KATHLEEN624's Photo KATHLEEN624 Posts: 2,337
2/26/18 2:59 P

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Congratulations SADIE on reaching your goal! What a great feeling that must be. Wishing you continued success.

Kathleen624 in PA
Our greatest glory is not in never falling, but in rising every time we fall - Confucius


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2/26/18 12:18 P

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Sadie CONGRATULATIONS on reaching goal!! WELL DONE!!!!

James...I am a bit different than most. I have Lyme disease, and really bad Arthritis. I take heavy duty pain meds daily so i can stay upright.
That said, i walk a MINIMUM of 2 miles per day, plus i do a full workout 5 days a week on the soloflex, which is a weight training machine.
Up until a couple months ago i was not having any trouble...much of the soreness was gone. As we spoke about, i stopped taking the one med, and about 2 weeks later started with the soreness again...
Just got home from my doc. She just put me back on said med..and actually said yes she has heard of this before! so..i will let you know if the soreness is better in the coming weeks..i have to go back on slowly..actually a quarter dose from what i was taking when i went off. so it will take a month to get back to the full dosage.

Holly
Northern NY
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2/26/18 12:02 P

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I do experience muscle sorness still as I'm challenging myself, however it seems short lived. Maybe just a few hours instead of 2 or 3 days. The other day I was actually questioning myself if I was pushing myself hard enough. I decided I was working out plenty hard😁.

On a side note, I hit my goal weight today so going to eat the same but add in a scheduled rest day once a week now.

Sadie ~ Pacific Time Zone


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-JAMES-'s Photo -JAMES- Posts: 11,603
2/26/18 9:32 A

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Subject: sore muscles

I've noticed something, which was actually hard to notice because it was the absence of something. I've not had sore muscles from physical activity in 7 years (as long as I've been eating Keto).

I've had some pretty strenuous days doing home renovations, up and down the stairs like 30 times in the day, plus carrying sheets of plywood, plus hammering and drilling ... Not once have I had sore muscles despite the exertion, even the next day. I can't figure out exactly why, but I know what I've experienced.

Perhaps some of you who exercise more than I do, like in the gym, on treadmills or similar, can let us know if your gym experience differs while eating Keto, about sore muscles or other things.

Edited by: -JAMES- at: 2/26/2018 (09:57)
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: 180.0 
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2/26/18 7:55 A

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other than the first week or 2 i've never had a problem getting my workouts in. Those first 2 weeks i laid low and did the minimum due to all my reading about why we get keto flu, etc. As soon as i was getting up with no tiredness i resumed, and never looked back!


Holly
Northern NY
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2/26/18 1:32 A

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I'm pretty sure I'm Keto adapted. Most days I'm up and about and active long before I eat with no hunger shakes or wall hitting or any other sign that I need some fuel. That includes my 4 mile minimum bicycle ride to work. I've also done some intermittent fasts that are 12 - 24 hours long and maintained my energy with no issue. I think maybe eating most of the carbs I consume (even though it's usually 4% of what I eat) near my more active periods is a hold-over from when I was diabetic or it could be that it's just a quirk in my habits. emoticon



Candi
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-JAMES-'s Photo -JAMES- Posts: 11,603
2/25/18 5:47 P

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SADIEMYERS,

thanks for your recent post. It has to encourage others that eating Keto does not mean that you won't have the energy to work out.

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: 180.0 
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2/25/18 4:18 P

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good for you for getting right back to it Fogfog..and welcome back!! Hope it was a fun vacation!

Holly
Northern NY
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2/25/18 4:08 P

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Hi everyone

Have missed you

Just got back from vacation--and eating and drinking waaaaaaay too much

While packing for the vacation I was fitting into things that hadn;t fit in years--
and Started off the week by choosing foods carefully and not drinking alot.

By the end of the week I was off the strict keto wagon--and full on vacation eating and drinking...

So tom I start back strict keto. The inspiration is not only getting into those clothes that I did a week ago--but also smaller/thinner/healthier for the next few items in my closet.

Cheers

"Life shouldn't be a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather, to skid in broadside, thoroughly used up, totally worn out, and loudlyshouting,
"Wow! What a ride! Thank you, Lord!" Beth Moore


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-JAMES-'s Photo -JAMES- Posts: 11,603
2/25/18 11:02 A

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Subject: Flextarian and Keto


As for the flextarian diet, that looks to me like this:
- less meat
- more plants

Those plants include: beans, lentils, peas, nuts, fruits, whole grains.

There is a conflict with Keto here. To get enough protein, a vegetarian or flextarian needs to eat plants higher in protein. Lets take black beans as an example, which is a plant higher in protein. If you eat 100 grams beans you get about 9 grams of protein, but also about 20 grams of carbs:
nutritiondata.self.com/facts/legumes
-a
nd-legume-products/4284/2


To get your daily minimum of protein, about 50 grams, you need to eat about 5 times this, you end up eating about 100 grams of carbs. Only a fraction of the North American adult average of about 330, so that's not bad. But way out of Keto range. Its just very hard to get enough protein as a vegetarian without also eating carbs, and that is the conflict.

I take my foundation for Keto from Wikipedia (of all places):
en.m.wikipedia.org/wiki/Carbohydrate
where on that page you find:
"Carbohydrates are a common source of energy in living organisms; however, no single carbohydrate is an essential nutrient in humans."


Edited by: -JAMES- at: 2/25/2018 (16:12)
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: 180.0 
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2/25/18 11:00 A

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BACKTOBASICSTR,
I'm answering your post under the 6% food list here, on bacon and eggs, etc.

First, the wrong idea is that eating fat is bad, so no bacon. Why was it thought that eating fat was "bad". One reason is that fat has the most calories per gram. So if you ate carbs you could eat more than twice the weight of food for the same calories. So? Is eating the most weight of food the goal? No, the goal is have energy for life, and not be hungry.

Have a look at JANTHEBLONDE's recent wall post, where she posted:
"Fat doesn't make you fat!" I can't believe I'm saying this..because all my life I ate a fat free diet. The more fat I eat the more I lose!!"

On bread ... No breads ever? Well its tough to fit bread into a diet where you goal is 20 to 30 grams of carbs a day, and one slice of bread has about 10 grams of carbs:
nutritiondata.self.com/facts/baked-p
ro
ducts/4876/2

You need two slices for a sandwich ...

However, bread looses its pull on you after about 2 months. There are some bread like recipes I've posted in this team, made with protein powder instead of wheat flour. Not exactly the same, but similar. With modification they turn into "cake". I'm a bad influence in this area.

I gave up sugar in my coffee long ago. Then about a year ago I gave up alternate sweeteners. Well, not so much gave up, as it just tasted better without. A teaspoon of sugar weights about 4 grams. So one might be able to manage this in one cup of coffee a day. But if you are like me, you might drink 3 or 4 cups a day.

Mentally look at it this way, if something you eat is white it is probably over-processed, digests too fast, and is low in nutrition. Examples include:
- sugar
- wheat flour
- pasta
- crackers
- breakfast cereals


Edited by: -JAMES- at: 2/25/2018 (11:01)
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: 180.0 
217
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186
170.5
155
SADIEMYERS's Photo SADIEMYERS Posts: 9,707
2/25/18 8:26 A

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Exercise/Keto adapted

I have been in ketosis for a solid 2 months now. At first I did notice a struggle during exercise with my energy, almost felt like I was carrying a 25 pound backpack doing the same exercise as before. Then it hit, and I was like the Energizer Bunny at two weeks out. However, it would come and go for a couple weeks. At 6 weeks out I noticed I was finally on level energy during workouts.

It can be a 45 minutes session of strength training or a big workout day of 2 hours and my energy is steady. Before ketosis I would have hit a wall about an hour into a workout. Right there lies the benefit of ketosis for me. I am 1 pound away from maintenance, weight loss is great, but I'm over the moon to have the physical energy. I am a busy person and this is the best benefit of ketosis for me.

Sadie ~ Pacific Time Zone


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-JAMES-'s Photo -JAMES- Posts: 11,603
2/25/18 1:43 A

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CANDIK2017,
oh I see. You arrange the carbs you eat closer to a workout, so that they might get burned off.

Hmmm. I have no idea about that. As long as you don't eat too many carbs, and it sounds like you are not, then I don't think it matters, so just do what feels right to you. But my suspicion is that you are more Keto adapted than you think.

. . . . . . .

Given that folks can run marathons in ketosis, I'm not sure it matters much. If one is eating something like 25 grams of carbs a day, and one part of brain can use all of that up as that part can't run on ketones.

www.marksdailyapple.com/how-much-glu
co
se-does-your-brain-really-need/


So that leaves almost no carbs for exercise. Even if all 25 grams were used for exercise, that is about 100 calories. Lets say your exercise is to swim. That will cover about 15 minutes of swimming lengths. In other words you are probably more Keto adapted than you think.

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: 180.0 
217
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170.5
155
CANDIK2017 SparkPoints: (3,306)
Fitness Minutes: (3,620)
Posts: 30
2/24/18 11:46 P

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Holly sounds like you are both lucky to have each other!

Candi
Eco Coast FL


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