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AMYBOOKIT's Photo AMYBOOKIT Posts: 150
11/14/17 2:58 P

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I am just starting Keto. I am tired of sleeping all of the time. I love sugar and coffee, so the insulin spikes are probably the cause of being tired. Today is my first day trying to stay under 20 net carbs. It is harder than I expected. I also have to keep telling myself that fat is Ok. I'm using coconut oil and almonds for my fat. This is very different because I was a vegetarian when I was in college. What are some other healthy fats that you eat? I need to get a supply going at home. Thanks for your help!

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DEB_RN's Photo DEB_RN SparkPoints: (4,292)
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6/2/17 12:18 P

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It's harder in the beginning because the carbs have great power over your body. The insulin spikes cause feelings of hunger and even at the cell level there are things that need to be overcome. It's a learning process. Don't beat yourself up in the beginning for unknowingly eating something you shouldn't have. It's a journey... not a race! Just know how much good you are doing for your whole body. Once you get the carbs worked out of those nooks & crannies... it gets much easier. Remember... YOU ARE WORTH IT!!

Debbie

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TRACY6659's Photo TRACY6659 SparkPoints: (96,437)
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6/2/17 11:27 A

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Thanks for the info Debbie! So far I am doing good. Have had plenty of temptations and have been working through the emotional feelings of some foods.

* Tracy *
Washington


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ZOIESMOM3's Photo ZOIESMOM3 Posts: 205
6/1/17 4:09 P

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I'm new to this keto don't even know how to begin can someone tell me what to do. I need 3 operations .drs refuse to operate unless I lose weight. Help me please. Message me if u want

I can do all things thru Christ . I'm leaning on Psalms 23. I'm taking one day at a time. And God is bringing me thru


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5/25/17 4:36 P

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I'm on a FB Keto group... here is what they go by. Your goal weight is the amount of grams of fat you need. Take half of that and it's your protein. Most women do better around 60-65g of protein. For starting out though, you could have a bit more to keep you from tearing someone's eyes out! LOL. Carbs are 20g or less. So let's say your goal weight is 150#. That would mean 150g of fat and 75g of protein. Now, if you are truly satisfied at 100g of fat, you don't have to push it. Fat is the lever you use to feel satisfied. Honestly, I'm just not hungry much anymore! That lead me to Intermittent Fasting (IF) naturally as I stopped eating breakfast and then lunch. Then after a couple of months I wasn't super hungry for supper and started a water fast. So much easier than I ever imagined. This didn't happen overnight. I was fairly low carb even before Keto. In Nov hubby and I both went full on Keto and haven't looked back. He is off all prescription meds for B/P, reflux, arthritis, cholesterol, has lost weight, cataracts improved, prostate shrunk... and more I can't even remember any more. He's 72 yrs old and has stomach problems since high school. All that is gone now. It really has been a miracle for him. I've been much slower to lose weight and haven't had as many improvements as he has. But.. I've lost 30# since November and for the first time in my life food is not my master. I was always looking for something to eat. Carbs make you hungry. The insulin they make you produce makes you fat. It's how insulin works. Stick to it... go slow... read a lot and get your life back. I'm sure glad I did!!
I did a bunch of medical research last fall and wrote a summary. If you'd like a copy, pm me your email address and I'll send it to you. The more you know... the more resolve you have to stick to it!
Best of Luck.
Debbie

Edited by: DEB_RN at: 5/25/2017 (16:39)
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TRACY6659's Photo TRACY6659 SparkPoints: (96,437)
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5/25/17 3:23 P

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I am just getting starting on my plan. But I have no idea where to turn to for the basics. How much am I aiming for with the fat/protein/carbs? Would love suggestions...thanks!

* Tracy *
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1/17/17 11:05 A

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I looked at the protein requirement for my age group. I'm technically getting more than I need for a day. What percentages do you aim for with Protein/Carb/Fat?

Debbie

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1/17/17 10:55 A

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Dairy is too inflammatory for us. I don't count NET carbs, just total carbs. So I'm probably around 35/day.

Debbie

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-JAMES-'s Photo -JAMES- Posts: 12,167
1/17/17 12:40 A

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Debbie,
I've been Keto for over 5 years. Clearly my main goal is not weight loss, or I'd have evaporated to nothing by now.

I do it to keep my blood sugar under control (type-2 diabetes). So this is a sustainable lifestyle. My favourite line in Wikepedia is under the article on carbs where is says:
"Carbohydrates are a common source of energy in living organisms; however, no carbohydrate is an essential nutrient in humans."

en.m.wikipedia.org/wiki/Carbohydrate

So that answered the question of sustainability for me.

As for weight loss, for me the first step is eating Keto. This keeps my blood sugar and hunger more even. After that it is portion reduction, which is now possible as hunger is under control.

If weight loss is not wanted.. eat more. Cheese for example is very high calorie.

Edited by: -JAMES- at: 1/17/2017 (00:48)
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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1/16/17 3:17 P

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We began low carb/high fat/mod protein a couple months ago. While I lost inches in a couple weeks, I'm not dropping weight as I would have expected. I have a few inflammatory diseases and the decrease in inflammation is where the lost inches went. My aim right now is 70% fat, 20% protein, 10% carbs. That puts me at about 50 carbs per day. I can definitely "smell" my urine being more fruity. I have dropped 8#. My body doesn't react normally to anything... medicine, alcohol, calorie reduction... etc. My husband lost weight rapidly (not his goal) and I had to titrate all his medicine down due to low B/P. He was definitely more of a carbaholic than I was. We are dairy free, soy free, mostly nightshade free, only occasional eggs and gluten free.
Any thoughts? I'm looking for a sustainable lifestyle, NOT quick weight loss, but I thought I would have a more steady loss of fat.

Debbie

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-JAMES-'s Photo -JAMES- Posts: 12,167
1/7/17 12:13 P

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Well pages like this on Wikipedia:
en.m.wikipedia.org/wiki/Reference_Da
il
y_Intake

show numbers like 75 grams of fat, 50 grams of protein, and 300 grams of carbs.

Those are going to be daily minimums. So somewhat more should be ok. On the other hand under the carb page:
en.m.wikipedia.org/wiki/Carbohydrate
It says:
-----
Carbohydrates are a common source of energy in living organisms; however, no carbohydrate is an essential nutrient in humans.
-----

So, one has to make up one's own mind. The information is conflicting. Is it 300 grams of carbs a day, or as low as you want to go?

I'm a type-2 diabetic, and I know I need medication if I eat over 90 grams a day, no where near 300. So for myself I go with the carb page on Wikipedia. I eat about 30 grams a day, they just come in with other healthy stuff, like broccoli.

Also here on protein:
en.m.wikipedia.org/wiki/Protein_(nut
ri
ent)

There is a calculation on protein needs. Just keep in mind that the weight you should put in should be your ideal weight. If you are overweight, and use that number then you are estimating too much protein, as fat cells don't need protein, it is organs and muscle that do.

Edited by: -JAMES- at: 1/7/2017 (13:21)
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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DISCOQUEEN13's Photo DISCOQUEEN13 SparkPoints: (733)
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1/7/17 11:40 A

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Which books and websites are you all getting your keto information from ?


"We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty" Maya Angelou

blessings! Susan

Eastern Time Zone, member of the Tiger Monarch! GO TEAM!


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-JAMES-'s Photo -JAMES- Posts: 12,167
7/25/16 6:09 P

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Wow! That is low!

Keep in mind that your body holds about a 2 day supply of glycogen in your liver and muscles. Glycogen is carbs packaged in water. So expect about a 4 weight loss due to this in just a few days. I see your goal is only 9 pounds of loss. Is that your final target? If so keep in mind that the first 4 are mostly water, not fat.

Also, on about day 3 expect to feel a little unwell or dizzy due to your body running out of carbs and not being up to the biochemical task of efficiently burning fat for fuel. Take some extra water and a lot of salt if you get headaches. It is a body fluid issue.

Hope this advice helps.

Edited by: -JAMES- at: 7/26/2016 (02:11)
James


All time highest weight : 217 pounds

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


 current weight: 178.5 
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CGALLOW's Photo CGALLOW Posts: 143
7/24/16 8:43 A

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7-23-16 - Day 1- SUCCESS - 8 net carbs

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