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9/1/18 9:05 A

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August thread is closed..New thread up for September!

Holly
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KDGIRL's Photo KDGIRL Posts: 3,585
9/1/18 8:02 A

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IWANT I have a ketomojo meter. It measures both ketones and blood glucose. The strips are expensive, but to me they are a tool to keep me on track. I hardly ever eat lunch out. So that $1 to me comes out of what I'm consistently saving just eating lunches at home.

My ketones were 3.0 today. This is the normal range for me. Last Saturday I had some (just 3 bites) cornbread and my ketones were low (but not out of nutritional ketosis) all week long. 1.2, 1.4, 1.7, 2.0. Just goes to show that going off of keto does indeed affect your body for longer than you might think. But if you are fat adapted, you're not completely off the rockers.

Chris sometimes that happens to me too. But I just wait 5 minutes and then really try and determine if I'm hungry (stomach) or just want to eat (mind). I've heard that if you're really hungry, you'll want a hard boiled egg. Not sure where I heard that, but I like eggs, but don't love the idea of just eating one for no reason, and it seems to make sense. I can't claim that nugget of wisdom, but forgot who posted it!!



Karen "KD"





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8/31/18 9:07 P

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Wanda have fun camping and great loss!!!
I worked at a large state campsite and we have major storms here andnever once did i see a camper go over!! and we had close to 400 campsites around the lake!! be careful thats scary!

Heidi good idea to take some more time off!!

Chris yes..i've heard many say that. i know many people that eat zero veg due to it..their only carbs come from small amounts of dairy and some eggs.

Holly
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CHRISOFTEXAS's Photo CHRISOFTEXAS Posts: 715
8/31/18 7:49 P

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Question,
Does anyone else experience slight to moderate cravings after eating carbs? I might have 4 oz. of chicken breast and 6 oz. of zucchini sautéed in butter for a meal. And not even an hour later I want something else. When I have the chicken or a meat with no veggies/ carbs I am full for hours and almost forget to eat again. I think the carbs, even though healthy (I am staying well below 20) may well be causing the cravings. Anyone else notice this?


Christine

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8/31/18 12:40 P

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KDGIRL: how do you measure to see if you in ketosis?

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HICIM705's Photo HICIM705 Posts: 7,108
8/31/18 12:32 P

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I can't thank you all enough for your kind posts. I generally have low blood pressure. Last night, when I turned too quickly in bed, I felt a little dizzy. Mom had vertigo at one point, I wonder if it is hereditary.

Nope, this isn't the first time I've exercised since being on Keto. Like I mentioned, I have a membership at the 'Y', but - since I didn't feel that great for most of the day yesterday (not horrible, just 'off'), I decided to simply go out and walk this morning. I got caught in some light rain, but it was fine. DH had to work this afternoon, but I made sure to walk while he was still home in case I felt funny or needed to be rescued~LOL. If that would have happened, he would have taken me straight to the doctor's office. He kept wanting to take me yesterday ~ I just didn't know if it was all that necessary for me to go, but I will be mindful of how I'm feeling in the next few days.

I figured that I won't go back to the gym until next week and give myself a few more days to 'recover'. It was so darn hot the last few days, that could have added to how I was feeling. Today it is downright lovely. It says that it is 69 in my area ... just lovely today (although cloudy with rain on/off).

I'll keep you all posted. Again, thanks for all of your kind comments.

Edited by: HICIM705 at: 8/31/2018 (12:34)
~~Heidi~~
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KDGIRL's Photo KDGIRL Posts: 3,585
8/31/18 10:40 A

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Wow Wanda - that sounds scary! Be safe! And still, a .4 pound loss is still going in the right direction. After two GREAT weeks, you're still doing fine.


Karen "KD"





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ENCHANTEDALANA's Photo ENCHANTEDALANA Posts: 801
8/31/18 10:08 A

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Heidi - I'd check with my doctor - especially since you're still dizzy and feeling off today. Better safe than sorry.

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MOPARMEMAW's Photo MOPARMEMAW Posts: 1,055
8/31/18 9:20 A

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Only lost .4 of a lb at WW last night, but the scales went down, so I'm good. I was expecting a stall and it happened.

Going camping for the holiday weekend. I hope to stay on plan. I'm not taking any sweets, but can't guarantee our friends won't. I've cooked up lots of bacon ahead of time for me to eat as snacks. WHODUTHUNK!? I've made taco meat that I'll eat without the shell.

A little concerned about the weather for tonight. Thunderstorms are in the forecast for tonight. I've never stayed in the camper if the winds are supposed to get 50 mph or more. I've always gone home to ride out storms (hubby stays in the camper), but we will be further from home tonight (40 miles). To justify my fears (of which hubs always made fun of me), the friends we are camping with actually had their camper flip over last summer in a storm. They didn't get hurt too badly, but they went to the ER with bumps and bruises. It was dark, so they didn't even realize the camper was on its top until Duane stepped on the roof's air vent. Another woman who was camping had their camper flip over right-side-up into the lake. She and her 3 little girls floated on a mattress to the ceiling of their camper, kicked out the vent on the roof and climbed out to wait for rescue. Another camper (her mom's) disintegrated. The only thing left of it was the axle. Fortunately, her mom wasn't there ate the time of the storm. Anyway, I think it made a believer out of hubs, too. I'm sure Duane and Jean won't stay if it storms. They are also gun shy in storms now. Worse, Jean was just in a bad car accident 3 weeks ago, so she is still recovering from that trauma. Missy and her mom haven't been camping since that happened and say they may never camp again. Everyone in the campground that night were people we know. We would have been there if we hadn't been visiting my dad at the time.

Wanda

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KDGIRL's Photo KDGIRL Posts: 3,585
8/31/18 7:27 A

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IWANT the menus on Diet Doctor are really good. And now, recently, they let you "choose" your lunch and dinner off of the 2 week plan so you can eat what kinds of food you like. I think that's pretty nice.

I always have a lot of leftovers though, and my hubby is not taking lunch to work these days, so we most often eat the same thing two days in a row. Then it's done.

I mentioned on another thread a run in I had with cornbread. I ate 3 bites, but it was really rich, sugary, and also had honey in it. That has lowered my ketones for the last 5 days, proving that going off plan really makes a difference.

I do have to mention it did not put me out of ketosis, but I went from ranging from the 3.0s to 5.0s to 1.2, 1.4, 1.8 and finally today back to 2.5. Way lower than I'm used to. And no weight lost this week, so I think it stalled me temporarily too.

That's interesting.

Karen "KD"





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8/31/18 5:46 A

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I am trying very hard to keep my "grams" in their legal limit. I most definitely am having some problems.

Still reading all the posts on "meals" and trying to get ideas. I'm even considering following "Dr. Diet's" plan for a bit. He has a 2 week plan including everything you should eat each day.

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-JAMES-'s Photo -JAMES- Posts: 11,816
8/30/18 10:45 P

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KDGIRL,
I made the protein powder waffle recipe float to the top. I modified the first post in it to have more cream and oil. So it looks the same, except for some numbers (grams, calories ...).

IWANTTOSUCCEED,
I agree with KATHLEEN624, it is the total grams of carbs that is the most critical. I also agree that it is a learning curve. In my first year I ate 5 atkins bars in one day. The next day my blood sugar was super high (I'm a type-2 diabetic). I didn't understand it, only 2 grams of carbs per bar. Oh .. there was a little "(TM) net Atkins count". The real nutrition label, which I should have read, said about 20 grams per bar.

HICIM705,
is that the first time you've exercised since starting Keto? Dizzy, sweating, certainly sounds like low blood sugar. If this continues see your doctor. Perhaps next time lighter exercise, and build up your conditioning. Just a thought, I really don't know, but take care.

James


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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (554,042)
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8/30/18 4:32 P

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Heidi..check with your doc. even just a call. Dizziness like that is a bit worrisome, although probably just an inner ear fluid thing, better to be safe than sorry!!


Holly
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MOPARMEMAW's Photo MOPARMEMAW Posts: 1,055
8/30/18 2:10 P

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I did a yoga class once and thought I was going to pass out. I became very dizzy, too and had to sit down. My BP normally runs low. The yoga instructor said that yoga relaxes a person and can lower the BP. We decided my BP dropped too low. She recommended that I don't do yoga again. That was long before I was doing Keto. That said, I've had dizziness (Keto "flu") at times, too. Increased salt, drank some water with electrolytes, dill pickle juice, etc.

Wanda

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HICIM705's Photo HICIM705 Posts: 7,108
8/30/18 12:35 P

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Hi Everyone! Thanks for your comments! It was more than just a little dizzy - it was the room spinning. If I would have been standing or sitting, I would have surely fallen.

I have, in the past, suffered from low blood sugar - this was somewhat different ~ a little more scary. I'm better today, just a little shaky and still a little 'dizzy', but this is just a little dizzy - not room spinning dizzy.

I happen to be home today from work and I'm actually just taking it easy.

~~Heidi~~
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8/30/18 9:46 A

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@KDGIRL: thanks for the encouragement. I know this is a journey. I am not going to give up (yet) - LOL!

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8/30/18 9:44 A

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@KATHLEEN624: thank you for the advice. It did seem very overwhelming to me, but then I get lots of help from James and other people on the site, like yourself. I definitely will not worry about a scale number – I know how inaccurate they can be in showing your weight loss. I do drink a decent amount of water. I did buy magnesium, but not magnesium citrate(?). I am starting to add some salt to my meals and enjoying it. Thanks again for your help.


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KDGIRL's Photo KDGIRL Posts: 3,585
8/30/18 9:40 A

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Heidi - I am totally in ketosis - but I get dizzy every time I get down on the floor to exercise. It feels like a bit of vertigo, I don't know. So I concur with Kathleen - make sure you have your electrolytes in check, but when I'm doing crunches or anything on the floor, I expect to be dizzy. It's disconcerting because I'm trying to do push ups and sit ups for my Air Force PT test. (I'm not in the Air Force, just trying to do the PT test)

I don't think it's related to ketosis, in my case anyways.

Good luck!

Karen "KD"





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8/30/18 9:40 A

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ENCHANTEDALANA: thanks for the review of the Walden Farms products you've tried.....
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KATHLEEN624's Photo KATHLEEN624 Posts: 2,465
8/30/18 9:27 A

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I am not a doctor - but sounds like you may need more salt in your diet or maybe you didn't eat enough before you went to class. I will get dizzy and I get muscle cramps if I don't eat salty foods and also take my magnesium citrate every day( I've been on for 6 months). You need more than plain water when on Keto. Losing ten pounds is great results! Hope you are feeling better today.

? the sweating could be LOW blood sugar?

Edited by: KATHLEEN624 at: 8/30/2018 (09:28)
Kathleen624 in PA
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HICIM705's Photo HICIM705 Posts: 7,108
8/30/18 9:17 A

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Hello, everyone! I don't get to chat with you (or any of my teams for that matter) too often, but I have a question to ask. I actually miss chatting as that is the way that I feel connected to my fellow team mates.

Been on Keto for awhile now (2-ish months ~ not sure if I'm in Ketosis or still getting there as I often make 'mistakes' in my eating). I'm not doing great/not doing bad, but have lost around 10 lbs. in the time that I have been on it - so the scale is definitely moving in the 'right' direction and I'm happy about that.

Last night, I went to the YMCA and did a class, combination of Yoga/Pilates. At one point, toward the end of the class, we were on the floor. I felt SO DIZZY and the room started to spin. It was awful. I just laid there quietly - on my side until the room stopped spinning and didn't really finish the class. Drank more water and just tried to relax. Also started sweating quite a bit. After a few minutes things were 'better' although when I went home and laid down (or stood up or anything), I feel slightly dizzy. Could this be from Keto and something I'm getting/not getting in my diet? I imagine that I could also have a sinus infection (although I don't feel like I have one - but did take an Advil Cold/Sinus and was able to sleep relatively well).

This morning, I still feel slightly dizzy and just 'a little off'. Thoughts?

Edited by: HICIM705 at: 8/30/2018 (09:19)
~~Heidi~~
NJ (EDT)

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ENCHANTEDALANA's Photo ENCHANTEDALANA Posts: 801
8/30/18 9:14 A

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I've tried a couple of the Walden Farm products and they were hit and miss. The maple syrup wasn't bad, but the chipotle ranch was terrible. I found it wasn't worth the $$, but maybe your tastebuds won't mind, who knows!

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KATHLEEN624's Photo KATHLEEN624 Posts: 2,465
8/30/18 9:01 A

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IWANT - This is just my personal opinion -
Don't worry so much about all the numbers just focus on the LOW carb count. The first few weeks were the hardest for me.(I started in Feb 2018) It can be overwhelming if you let all the numbers takeover your thinking. After you feel comfortable with the carbs you can then fine tune the other numbers.
AND don't worry about the scale number! First week I started I actually saw a rise on my scale (don't panic) but then it all came off end of the following week. I happen to be a person who losses every other week, we are all different. I wish you strength to keep going, it does work.

Drink water, take a magnesium citrate daily and don't forget to eat something salty.

Edited by: KATHLEEN624 at: 8/30/2018 (09:02)
Kathleen624 in PA
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KDGIRL's Photo KDGIRL Posts: 3,585
8/30/18 7:45 A

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IWANT it's all a journey. Everyone makes mistakes - big thing is to learn and move on. When I first started, I didn't even track anything. I couldn't figure out why EVERYONE else was losing so much weight, and I wasn't. I finally figured out that I wasn't eating enough fat, that my ratios were off, although my food was technically keto.

Big difference. Still losing slowly, but losing so I can't complain.

JAMES can you edit your waffle recipe on the recipe thread? I know I'll never find it buried in this August chat once August is done.



Karen "KD"





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8/30/18 5:41 A

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-JAMES-: thanks James, I always appreciate you help. I most definitely have to get my protein down and when I looked at my numbers from yesterday (I did make a big mistake and ate some crackers), I see I also have some adjusting do to with my carbs. While the big picture "ratio" looked OK - the details are way off. I have to pay more attention to the "actual carbs" then that "pie graph" at the bottom of the page.

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CHRISOFTEXAS's Photo CHRISOFTEXAS Posts: 715
8/29/18 7:52 P

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KD,
Thank you so much for posting the link to the article on the macros. I love the way it was explained and as always I learned a little more about this new way of life.

Christine

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-JAMES-'s Photo -JAMES- Posts: 11,816
8/29/18 2:10 P

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IWANTTOSUCCEED,
at worst excess protein raises blood sugar (so like carbohydrates, which raise blood sugar, this is counter to Keto).

At best excess protein is just excess calories (so like eating more fat). So in this case an extra 50 grams of protein is an extra 200 calories. Not the end of the world, but still I'd slowly adjust your food for fewer grams of protein.

Edited by: -JAMES- at: 8/29/2018 (14:45)
James


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8/29/18 1:37 P

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-JAMES-: those waffles look terrific!

Day 3 is coming along.

And, yes, I am eating too much protein. That's why I need to look at the thread and find more ideas for getting other items into my plan.

Edited by: IWANTTOSUCCEED at: 8/29/2018 (13:38)
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8/29/18 1:36 P

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KATHLEEN624: I do use the SPARK PEOPLE NUTRITIONAL PAGE for planning my meals. I love to look at the pie chart and see all the ratios are where they should be.

However, I am now learning (this is my 3rd day), that I also have to look at the GRAMS next to the carbs, protein and fat.

Thanks for the suggestion.

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-JAMES-'s Photo -JAMES- Posts: 11,816
8/29/18 10:49 A

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IWANTTOSUCCEED,
great on making it through day 2! Day 3 will probably be slightly better, and by day 4 or 5 you will feel your energy levels come back, not quite back to what it was before, but much better.

In a week or two back to normal, but a better normal, less true hunger, and able to last longer between meals, like "oops its 1:30 and I still haven't had lunch".

As for arthritis, and back pain, if it is inflammation from eating carbs, I'll make a prediction that in one month you will feel better. Just a guess, no promises there, but you've certainly seen posts from other folks whose aches have gone away.

Edited by: -JAMES- at: 8/29/2018 (11:31)
James


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Final weight : 168.2 pounds (July 23, 2013)


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-JAMES-'s Photo -JAMES- Posts: 11,816
8/29/18 10:40 A

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Kathleen, I've upped that cream (or milk) and the oil in my waffle recipe, I just posted an update, it makes the waffles softer than before, and more like the "real" ones.

80 grams protein powder
1/4 teaspoon baking powder
mix those two well, then add ...

2 eggs
60 grams cream or milk (up from 40 grams)
60 grams oil (up from 40 grams)

Hard to believe but the waffles come out even better (softer) !


Edited by: -JAMES- at: 8/29/2018 (11:14)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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KATHLEEN624's Photo KATHLEEN624 Posts: 2,465
8/29/18 10:09 A

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Good Morning.
For newbies- The Spark Tracker is very easy to use to log your foods and see your macros daily.
Go to Nutritional tracker and then go to bottom of page where it shows TOOLS and SETTINGS. You can set your macros and save. When you enter your daily foods the correct numbers will calculate. It shows, Calories/Carbs/fats/protein/fiber.

I am trying to get back to eating proper Keto because when I add the extra calories I need it brings up my carbs. Still balancing this out.

I don't use Walden Farms products ( They are diet, correct?) I use full fat products.

Today i am going to make a batch of Holly's pancakes and a batch of James waffles. They are both excellent recipes. I can freeze them for a quick breakfast grab.
If I make them fresh in the morning I get questions about the ingredients and "Why aren't you making regular pancakes?" It is too early in the morning to deal with this conversation.

Otherwise all is good. Not gaining just holding at my weight. I am expecting better weight losses for September.

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


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8/29/18 8:28 A

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Just wondering if anybody uses any of the Walden Farm products?

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8/29/18 8:28 A

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Interesting - I will go to MY FITNESS PAL and see what the difference is between them and SPARK.

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KDGIRL's Photo KDGIRL Posts: 3,585
8/29/18 7:48 A

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I WANT I have heard it's hard to figure out how to get Spark to adjust your macros - but you can use My Fitness Pal (free) or Cronometer (also free) and they give you the adjustability. I like Cronometer because you can see how each food fits the macros separately, and also see how your day is going in general.

The main thing is not to stress too much in the beginning. It's definitely a learning process. We all make mistakes, even now.

I had some squash (acorn) the other night. Put butter on it, and no brown sugar like I used to, and found out it had nearly 30 carbs. Oops.

Karen "KD"





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KDGIRL's Photo KDGIRL Posts: 3,585
8/29/18 7:39 A

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Shelley here is a really good article on the macros discussion.

www.ketovangelist.com/how-mu
ch-fat-sho
uld-i-eat/


In essence - no more than 20 grams of carbs per day.

Protein - Female: 50g – 75g
Male: 100g – 120g

Fat - You want 65% – 80% of your calories to come from fat. So, if your presumed daily caloric requirement is 2000 calories, you’ll want between 1300 – 1600 calories from fat. Since each gram of fat is 9 calories, that would equate to between 144g – 177g per day of good fat.

The deal is the "presumed daily caloric requirement" - which is based on what you weigh now and what you want to weigh someday.

If you want to stay the same, go on what you weigh now. If you want to lose, you must eat less. Not eat 800 calories a day and go fast. But figure out what your BMR (basal metabolic rate) is, your TDEE (total daily energy expenditure) is, and eat keto foods in the proper ratio between the two. You want to keep your BMR chugging along at full speed while you utilize the body fat you have to make up the difference.

I hope this is understandable. AND, as Holly said - calories only count so much. WHAT you eat makes much more difference, but don't think you can eat all day and night and lose your weight on keto.

Karen "KD"





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8/29/18 7:34 A

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Good Morning:

-JAMES-: I made it through day 2 OK. Did feel a bit tired/nauseous, but just laid down for a little while.

MOPARMEMAW: I have been using the SPARK PEOPLE NUTRITION page to kinda plan out my meals and get the % ratios….. It helps me to feel like I am on the right track.

DARETOBEBETTER: thank you for that suggestion. I was thinking the same thing myself. I do need to have a “snack”/extra meal option. I’m not really wanting desert (I am more of a food person), just some more to eat, which will probably change as the days go by. I am definitely looking forward to the “health” benefits of this plan. I have major pain from arthritis and lower back.



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-JAMES-'s Photo -JAMES- Posts: 11,816
8/28/18 10:26 P

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DARETOBEBETTER,
that was a wonderful post.

It is so true, I mean so true, that food is so much more than calories. That foods can irritate things, and cause or aggravates arthritis, and in my case ulcerative colitis, and you just don't know how good you can feel, or how healthy you can be until you stop eating what you used to eat and start eating nutritious things.

“Let food be thy medicine and medicine be thy food.” - - Hippocrates

Edited by: -JAMES- at: 8/28/2018 (22:41)
James


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8/28/18 5:33 P

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I just found the thread where people are listing their menus.
Thank you!

Edited by: IWANTTOSUCCEED at: 8/28/2018 (17:53)
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8/28/18 4:02 P

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Sam many calculators you will find online are old information and not updated. I said in a different post..the easiest way is to just do

Under 20 g total carbs
under 60 grams protein
a min of 120 g fat.
you do not need to worry about cals unless you like to eat lots and lots. most find that 1800-2000 cals keep them satisfied and reaching their goals. go low and you risk losing hair, brittle nails, and slowed metabolism, which also will slow weight loss, if you are looking for that.

the above numbers are pretty widely accepted by most experts. if you are a bit off either way dont stress...noone is perfect and they are a good guide.
You can do this and we will help and support you all we can!

Holly
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8/28/18 2:34 P

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Just catching up on the posts from this week. I really enjoy reading through them and learning something from all of you.

@IWANTTOSUCCEED – I would recommend starting Keto, make a meal plan and have ‘snack’ options available to you. Rather than worry about what might happen, be prepared with a few options should you find yourself hungry between meals.

Once I started Keto I soon realized that I was not hungry and could often go longer between meals. Example: Breakfast at 7 am, lunch at 1 pm and dinner around 6:30 pm. I do try to balance my calories, carbs, proteins and fats as equally as possible among the three meals.

Wanting dessert is another matter and I am realizing it is more a habit and emotional based rather than hunger. String cheese, Parmesan crisps or tea seem to work most of the time. I have discovered the Lilly bars that @CRYSTLELYNN2018 mentioned. They were on sale this week at Whole Foods and I bought two to try out. One forth of the bar is 4.5 net carbs and it satisfies my chocolate craving.

For me the health benefits are the best reward. My arthritis is so much better, joint inflammation is not even noticeable, fewer and less intense headaches, more energy and I am sleeping deeper and longer.

To know that food was causing me physical pain and that I had the ability to change that all this time is a bit overwhelming. I wish I had started this way of eating sooner.

Hope you all have a great week!

Focusing on progress, not perfection.


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-JAMES-'s Photo -JAMES- Posts: 11,816
8/28/18 1:54 P

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Shelly,
I take the nutritional information on Wikipedia as correct, with one exception. Depending on which pages you find, you will see that page a suggested 130 grams of carbs a day. But on this page on carbs:
en.wikipedia.org/wiki/Carbohydrate

down in the middle you find:
"Carbohydrates are a common source of energy in living organisms; however, no single carbohydrate is an essential nutrient in humans.[31] Humans are able to obtain all of their energy requirement from protein and fats, ..."

I stopped quoting just before they wrote that extreme carbohydrate restriction is an issue. However, being overweight, or having high blood sugar is clearly an issue too, and I avoid carbs for those reasons. About 8 years of Keto, and I feel great.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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SAMSHABEBY's Photo SAMSHABEBY Posts: 402
8/28/18 1:19 P

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Thank you so much James, I will take a look at your link and study that. You have been very helpful and I really appreciate it so much.
Thanks again!!
-Shelley

“The only limitation you will ever have is the limitation of your own thinking.”






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-JAMES-'s Photo -JAMES- Posts: 11,816
8/28/18 1:12 P

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SAMSHABEBY,
I agree with KDGIRL's macros. Indeed 138 grams of protein is high. Excess protein (more than your body needs for muscles and lean mass) is just a waste, and your body can just turn it into glucose (see gluconeogenesis). Even if some sources don't think glujconeogeneis exists, there is really no reason to eat more protein than you need to eat. It would be plain hard to eat 138 grams of protein per day, a lot of meat. In my opinion eat just enough protein for structure, which is about 50 grams a day for women:
en.wikipedia.org/wiki/Dietary
_Referenc
e_Intake


From the wikipedia link above, 46 grams of protein a day for women, and 56 for men. I often site wikipedia, and not any Keto source for my nutrition guidelines.

Edited by: -JAMES- at: 8/28/2018 (13:15)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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SAMSHABEBY's Photo SAMSHABEBY Posts: 402
8/28/18 12:44 P

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Thanks Moparmemaw for your help.

I did get my measurements and am looking forward to keeping track of them.

Have a great day!!
-Shelley

“The only limitation you will ever have is the limitation of your own thinking.”






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MOPARMEMAW's Photo MOPARMEMAW Posts: 1,055
8/28/18 12:25 P

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SAM...... I use MyFitnessPal.com I find it much more user friendly and you can go in to set goals, so set your own macro goals for each day.

At the end of the day, you can go to nutrition and see what % of each you had, thus how close you were to your macros.

As I suggested to someone earlier, measure waist, hips today and take a picture of yourself. Then measure every week and take another picture wearing the same clothes. When the scales aren't moving, you will find that you are losing inches. Proof is in the pictures!

Wanda

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SAMSHABEBY's Photo SAMSHABEBY Posts: 402
8/28/18 11:59 A

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KDGIRL - Thanks for your help.

The amount of protein that they suggested that I eat was 138g, which seems super high for me.

I used the online Keto Calculator (and followed all their directions) to get the totals. The link is as follows:
https://keto-calculator.ankerl.com/

Do you know of a better more accurate calculator to find your daily limits?
Also, do you know how to add the daily limits of carbs, protein, and fats to the Sparkpeople food tracker?

Thanks again for everything!



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KDGIRL's Photo KDGIRL Posts: 3,585
8/28/18 11:52 A

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SAMS - Are you sure it's not 138 grams fat not protein? That's an enormous of protein, even for a guy.

For women, it's usually no more than 20 grams of carbs. Then about 50-70 grams protein, then 100-160 grams of fat.

What keto calculator are you using?

Karen "KD"





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SAMSHABEBY's Photo SAMSHABEBY Posts: 402
8/28/18 11:39 A

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Thank you James!

Your breakdown of Macros was very good... I understand it very well now. Thanks!

I only had breakfast this morning.... but on the Keto Calculator for my daily intake limits they told me when I added my height, weight, age, body fat % etc... what my daily intake limits would be and that I would have to eat no more than that.
The protein does seem high to me at 138g. I can not eat that much... it seems like half a cow!!
The readings that I posted on my first post here were what the Keto Calculator suggested I take in as daily limits.
Do they sound right to you?

Thanks again!!

“The only limitation you will ever have is the limitation of your own thinking.”






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-JAMES-'s Photo -JAMES- Posts: 11,816
8/28/18 11:31 A

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SAMSHABEBY,
welcome.

I'll answer your question on macros. In science there is microscopic (very small) and macroscopic (very big). Macros in the nutritional sense are just the biggest, coarsest numbers to describe nutrition. They are:
- calories
- grams of protein
- grams of fat
- grams of carbohydrates

If you start to dive into finer nutritional numbers, carbohydrates can be split into all sorts of types, sugar, fibre, starch ..., and fibre can further be divided into soluble and insoluble fibre, etc. So many numbers, but the top level numbers calories, protein, fat and carbs are the macros.

I don't know much about the tracker.

I'm curious about your grams of protein, which look high to me. What did you eat to get 138 grams of protein? In terms of meat that would be about 700 grams of meat, which is about one and a half pounds of meat. I presume its not all from meat ...

Edited by: -JAMES- at: 8/28/2018 (11:33)
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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-JAMES-'s Photo -JAMES- Posts: 11,816
8/28/18 11:21 A

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IWANTTOSUCCEED,
via private notes you already know that day 2 is coming, ... well its here. Broth, salt, cheese, whatever it takes to get through possible headaches on day 2.

Its really a fluid rebalance, and the fact that your body is running out of stored carbs (in glycogen). I do hope that you get through this step smoothly, don't push yourself physically in the next few days, just ease into Keto.

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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SAMSHABEBY's Photo SAMSHABEBY Posts: 402
8/28/18 11:18 A

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Good Morning Everyone,

I am new to this Forum and also very new to Keto. Today is my very first day on Keto and so far all I had was breakfast.

I do not really know where to make this post but I am really hoping that someone here can help me out a little or a lot.. haha.

I got my calculations from the Keto Calculator online and the results were as such:
Personal Macros
1569 kcal daily calorie intake
25g Carbs (6%, 100 kcal)
138g Protein (35%, 552 kcal)
102g Fat (59% 917 kcal)

What is Macros??

Also, they tell me that I should eat:
1785-1961 kcal
34% body fat
25g carbs
138g Protein
20% deficit fat

My real question is: how do I add this to the Sparkpeople pages under food tracker. I do not know what to put in under carbs, protein, fat, and calories as my daily limits?

Any help would be greatly appreciated!

Thank you so much!!
xXx

“The only limitation you will ever have is the limitation of your own thinking.”






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8/28/18 9:25 A

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Good Morning everyone:

Day 1 on KETO comlete. I think I did pretty good. I didn’t take a picture but I did measure my waist.

Thanks for everyone’s advice on weighing myself. I am planning on weighing myself every week at home just to see what is happening. I know it’s not a good idea to get on the scale often…..

KDGIRL: thanks for the advice – I’m definitely following it.

NIGHTSKYSTAR: yup – scales are not our friends. The way our clothes fit is much important!

MOPARMEMAW: guess I better get that picture taken so I can actually SEE the difference each month or so.


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MOPARMEMAW's Photo MOPARMEMAW Posts: 1,055
8/27/18 2:51 P

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IWANTTOSUCCEED Also, measure yourself today. And take a picture. Then weekly or every other week, measure and take another picture in the same clothes. I was losing inches when I wasn't losing weight and the pictures showed the progress even when the scales didn't!

Edited by: MOPARMEMAW at: 8/27/2018 (17:40)
Wanda

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MOPARMEMAW's Photo MOPARMEMAW Posts: 1,055
8/27/18 2:49 P

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IWANTTOSUCCEED yes, my friends know I do keto. One of them had been doing keto, then fell off the wagon. She has gained some weight back, so she was going to start doing keto again this week. She doesn't tend to stick to anything for very long, so I'm not sure she'll be able to do it.



Wanda

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8/27/18 1:06 P

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Sadie i so agree. first off i havent found a pizza crust i thought measured up. The bread i've been making and shipping is really good, and i've enjoyed the grilled cheese sandwiches i've been having...but..i'm only eating it to get rid of it. i've gone almost 2 years with no breadlike anything (except carbquik biscuits on thanksgiving, christmas, and easter) and am finding i dont miss it at all. which is amazing...because i'd just make a loaf of yeast bread to sit down and eat slathered with butter and jam..or just butter. and i'd polish off a good part of that loaf in one sitting...
pretty amazing to me that that want is gone!

Holly
Northern NY
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SADIEMYERS's Photo SADIEMYERS Posts: 10,343
8/27/18 11:26 A

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I made a keto pizza with a crust recipe recommended by a friend. I think it may be Fat Head or similar. Turned out great, very crustlike. However I learned I no longer like breadlike things. I was tempted to peel the topping off and eat them alone but I cant stand to waste. I've been eating keto for 8 months and I suppose my taste buds have changed.

Sadie ~ Pacific Time Zone


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-JAMES-'s Photo -JAMES- Posts: 11,816
8/27/18 10:07 A

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As for that one number, on the scale ...

It doesn't matter much which scale you use, as long as you are consistent, same scale, same time of day, or even perhaps same day of the week.

Body weight fluctuates, food in mid digestion, water retention here or there, perhaps on hot days you retain more water, or loose more water, perhaps you consume more salt and retain more water, maybe you started exercising and building muscle, ... a whole bunch of factors.

So going up 1/2 a pound in one day, or maybe even 2 pounds could freak you out, especially if you've been eating according to plan, and feel this is not working, or life is unfair, or ... In that case your are barking up the wrong tree. Don't weigh yourself too often and you won't have a tree to bark up.

Edited by: -JAMES- at: 8/27/2018 (10:36)
James


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Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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8/27/18 9:07 A

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want to..on the scales...
doesnt matter what any scale says. Pick ONE and go with it. and i wouldnt get weighed often. your weight will fluctuate daily and its discouraging on days it goes up. The best thing i ever did for myself was ditch the scales. i weigh once a week if doing challenges, once a month if not. People put so much stock in that stupid thing..
much better for your mental health to go by measurements and how your clothes are fitting!!

i have seen people who have gained, lamenting what are they doing wrong...then their pants fall off..the scale LIES...clothes dont!!

Holly
Northern NY
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KDGIRL's Photo KDGIRL Posts: 3,585
8/27/18 7:29 A

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WANTTO you can do it!! Today is an excellent day to begin. Just give yourself some time for your body to get adjusted to not eating carbs. You might not feel great for a few days, or weeks even. Eat fat. Remember your salt. Take magnesium. Those are the three.

Also - like Holly said:

20 carbs max
60 fat grams +/-
120 fat grams +-

Those are general goals for now. The most important - 20 grams carbs, no more.



Karen "KD"





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8/27/18 5:57 A

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Today is my first day eating Keto.......

Thank you James for all your help and advice!!!

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8/27/18 5:57 A

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Good Morning:

@MOPARMEMAW: I think just telling your friends about doing KETO instead of WW works the best. Then again, your friends probably already know you do KETO?

I belong to a local TOPS group here in Rochester, NY and do my weigh-in with them. I also weigh at home and both scales are totally different so I tend to think the TOPS weigh-in is more legitimate???


@NIGHTSKYSTAR: have to agree with you about WW meetings. They are pretty much the way you describe. I’ll never figure out why it takes them so long to weigh in everyone? I usually only joined when they rolled out a new program, bought one of their offers and then left when the offer expired. I did think it was the way to eat for the rest of your life. Now, I’m gonna try KETO.

MONTHONY” wishing you luck getting back on KETO.

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8/26/18 11:04 P

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The caramel I made hardened after it was refrigerated. I have been using "fathead dough" for a number of things -- including pizza -- and we love it. I want to make some pecan sticky buns and need a caramel sauce that won't turn rock hard when it cools or is refrigerated. I have the dough -- just need the caramel!

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8/26/18 8:58 P

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on the caramel..i know i brown the butter...then add cream..and then a very small amount of erythritol. it poured just fine....

Holly
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8/26/18 8:56 P

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it may be the brand? i use swerve brand for powdered and tonys for granulated. i'll get the caramel recipe for you...

Holly
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8/26/18 8:20 P

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No, it most definitely was erythritol -- pure erythritol and Health Garden was the brand. I purchased an 80 oz bag of it and now wondering what to do with it. :( And yes, the Monk fruit I am using is mixed with erythritol. The pure erythritol I taste, as does my husband, but it does not seem to have that effect when mixed with the Monk fruit. Also, I made caramel syrup and ice cream both using erythritol -- they both got hard as a rock. I searched and searched for a recipe that did not harden and all I saw was if you use erythritol it will harden.
Share your caramel recipe please!! Do you think it may be possible the brand makes a difference? Maybe the difference in the "processing" of different brands? I can tell you when it's used. As I said, the "cooling effect" is awful. It's the only thing I taste when eating something made with it, unfortunately.


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8/26/18 7:39 P

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Hi Monthony hope most of your vacation was wonderful!!

Javenables...I havent had one person be able to tell the difference between sugar and the erythritol i use in my cupcakes...yesterday one shipment got there and the woman wrote to me..."you PROMISE...you will GUARANTEE me these are truly keto? they taste like real!! and no cooling taste so you must not have used erythritol"
I think its the amount you use, and what you mix it with. I know some are sensitive to any sweeteners, though. I for one am not thrilled with monkfruit and you like it (though i think if you check the package you will see its combined with erythritol..the lakanto is, anyhow).
i have one lady that will only order from me if i use Pyure brand. so i got it..and..sure enough..second ingredient is erythritol, yet she is positive she cant eat ANY, and i'm not going to tell her different.
i tried the lakanto monkfruit "maple syrup" and think its HORRIBLE. no maple taste that i can find at all. total waste of money for me, but others really like it. So, yes, we are all different.
hate to tell you but the erythritol makes a great caramel syrup...and doesnt turn to rock. I remember reading one chef posting a recipe for caramel sauce and saying it was the only thing that wouldnt..if you tried anything else it would be unusable. I havent tested that theory myself.

Holly
Northern NY
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8/26/18 3:00 P

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On sweeteners -- I despise erythritol. We are all chemical "machines" that are the same only different! lol I get the aftertaste and the cooling. The cooling is the worse of the two for me. We all have different taste "appeal". Anyway, I began using Monkfruit and I love it. Even my sugar addicted hubby says he cannot tell the difference when I bake or cook with it. And, the easy part is it measures 1:1 for cane sugar. I find that as time goes on I am using less and less sweetener. Still looking for a sweetener that does not turn things like caramel syrup to a rock. I may try allulose at some point but it is VERY expensive.

MONTHONY's Photo MONTHONY Posts: 256
8/26/18 2:21 P

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Hi all, I hope you are all doing well. I was off on a two week cruise and land tour in Alaska. I haven’t had the courage to get on a scale, but everything still fits. I’m fairly certain I got pneumonia at the end, but I started back on Keto the day I got back, which was yesterday. Wish me luck on getting back to Keto. I never got sick on Keto.

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8/26/18 1:23 P

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the WW leader where i live is TERRIBLE. i paid huge amounts of money i couldnt spare to stand in line an hour to get weighed in, while she visited with the friends she had in line. then sit and wait more...(weigh ins started at 5..and she usually had everyone done by 6:15 or 6:30) and then she would stand there and say..how did everyone do this week. see you next week!!!
I didnt even know she had lost weight untill i BEGGED for help one night and she said "well, when i was losing"..i said oh..you lost? she said yes..75 pounds. would have been helpful to know someone had been successful.
I think the biggest problem is, the one here is out of Manitoba. why, i have no clue, Manitoba is NOWHERE near here...we are right at the borders of Ontario, Quebec, and NY. makes ZERO sense, but she has no accountability. the closest next place is an hour to an hour and a half away.
I loved WW when i was a teen. wonderful lecturers, lots of motivation. lots of fun. you WANTED to do well. here..you feel like you are pouring money down the drain.
anyhow. i wouldnt tell them anything. you are doing well, so i doubt they will even ask!

Holly
Northern NY
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MOPARMEMAW's Photo MOPARMEMAW Posts: 1,055
8/26/18 11:57 A

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Good idea KD. I think for me, face-to-face is more motivating. Since we drive 80 miles round trip, we are only going to do WW for 3 months. At that point, I will join TOPS here in town for weekly weigh-ins. I would have done that, but my friends wanted to try WW so I decided the extra encouragement would be helpful - and the social aspect of the drive over and back, too.

Wanda

I LOVE, LOVE, LOVE MY "SLEEVIE WONDER".


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KDGIRL's Photo KDGIRL Posts: 3,585
8/26/18 10:39 A

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Yeah Wanda agree. WW is different. You are using it as a compliance tool, which is great. No need to get into a (discussion) (argument) conversation about technique.

I like getting a weigh in but it's also something you can do yourself. If you post your weight here on Spark, you can do it on a weekly basis and put on your page if you like. That is a compliance tool as well.

Karen "KD"





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MOPARMEMAW's Photo MOPARMEMAW Posts: 1,055
8/26/18 9:48 A

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Christine I haven't decided if I will tell them or not. I might tell a handful of people privately, but not during the open meeting, as I believe it would be inappropriate since WW promotes a completely different WOE

If they ask what I'm doing, I'll tell them very low carb, Intermittent fasting and exercise. Which is true!

Wanda

I LOVE, LOVE, LOVE MY "SLEEVIE WONDER".


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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (554,042)
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8/25/18 3:13 P

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yeah i had to tell them how to do it too.....but man was it good!! glad you liked it!!

Holly
Northern NY
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KDGIRL's Photo KDGIRL Posts: 3,585
8/25/18 10:19 A

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Glad to see more people starting keto!! You will love the results!

It's been a slow run for me... but since it's a lifestyle not a race, I'm super happy with my results.

Going to have BBQ today (after all we live in Texas) and my assignment was corn bread. I don't even have the ingredients here, so I'll go out and get them, but I'm making a pan of plain, and a pan of jalapeno. Not hard for me to resist. I may make a tray of lemon bombs too... just for variety which I can have one of!

Also - Holly - I went to Texas Roadhouse yesterday when my husband came home. I asked for "loaded broccoli" and they were flummoxed. Yet they made it, and it was DELICIOUS!!! So glad for the suggestion!

Edited by: KDGIRL at: 8/25/2018 (10:23)
Karen "KD"





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8/25/18 9:46 A

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Love seeing people start...so excited for you!!

on the natural sweeteners. One of my customers insists she cant use erythritol. it tastes funny to her. not the cooling sensation some get, but the taste. she says..i can do pyure. so i went and bought pyure..which is still erythritol, but with something else mixed in. might want to try that...i do know others have said they get a bad taste also. just like we are all different with other things, i'm sure its the same with the sweeteners.
on the other hand...its not a bad thing not to like them!!

Holly
Northern NY
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-JAMES-'s Photo -JAMES- Posts: 11,816
8/25/18 9:10 A

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IWANTTOSUCCEED,
that's the spirit! Its a matter of what you want more, and you are balancing a few things:
- the pleasure of eating
- health
- less body fat

You've chosen the latter two. We are here to support you. Somewhere on Tuesday when you run out of stored carbs you may feel weak, dizzy, or have a headache. That doesn't mean eating this way is unhealthy, it means you are hitting a literal carb addiction. Have your water and salt ready.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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IWANTTOSUCCEED SparkPoints: (91,994)
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8/25/18 6:57 A

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@-JAMES-: OK – I’m “in” – starting KETO Monday morning. I want weight loss!

@KDGIRL: yes, your right. I will give it a chance.

@NIGHTSKYSTAR: OMG – the thought of less pain is exhilarating! I’m gonna start KETO. I had no idea you had lost so much weight - what an accomplishment!
So true about doctors. I worked in a hospital and can attest to the fact that they are just like you and me and make mistakes regularly.

@RITASPINS: thank you for the encouragement to start KETO.

@MOPARMEMAW: thank you also for the encouragement.


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RITASPINS's Photo RITASPINS Posts: 64
8/24/18 10:00 P

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CRYSTLELYNN2018,

I really don't like the taste of stevia. Ick! I understand that to others it tastes sweet, but to me it tastes acidic and bitter. I remember trying zero water once and wondering if it had spoiled because it tasted so bad. I had a friend take a sip and she said it was fine. Some people just don't taste the sweet.

The only chocolate I have allowed myself is a square of 85% chocolate about once per week and then only if I can fit in in and still have less than 20 g carbohydrate for the day. It works.

The other thing that works is if I crave chocolate (non-stress related) I eat some foods rich in magnesium and that satisfies the craving.

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CHRISOFTEXAS's Photo CHRISOFTEXAS Posts: 715
8/24/18 9:35 P

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Kathleen, I am So glad all went well on your visit to Doc.

Karen, I am going to try the pork rind version of waffles this weekend and I was thinking (gets me in so much trouble when I do that...lol) What if I use the hot BBQ(HEB) ones and use them to roll up hot wing chicken pcs. I know...crazy right? but I may just give it a try anyway.
School is starting back up and traffic is getting bad again, I love my Aggies but I do enjoy when they go home for the summer.

Holly, I sent you a PM, hope you got it.

Wanda, you are doing great! I still smile when I think of you weighing at WW while doing Keto..LOL...too funny. Are you ever going to tell the instructor? still smiling!

Christine

Texas - Central Time Zone


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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (554,042)
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8/24/18 6:38 P

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hey Sadie good to see you!!

Holly
Northern NY
EDT


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SADIEMYERS's Photo SADIEMYERS Posts: 10,343
8/24/18 5:48 P

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Kathleen sounds like progress. Glad nothing major with the swelling. It's always refreshing to hear about a doctor that knows about nutrition also.

Sadie ~ Pacific Time Zone


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