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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (575,049)
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10/17/18 7:18 P

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I always go with the recommended for women.

less than 60 grams protein
less than 20 grams TOTAL carb (not net)
at least double the grams of protein for fat, so around 120 g minimum.

i would be eating at least 14- 1500 cals a day if i was you

Holly
Northern NY
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SCHUYLA's Photo SCHUYLA Posts: 47
10/17/18 6:45 P

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Help! I need help to reset my macros. I am about 166 lbs, 5'6" tall. not very active. My goal weight is to be around 130 - 140 lbs.

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PROVERBS31JULIA's Photo PROVERBS31JULIA Posts: 4,816
10/1/18 11:49 P

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Sounds like "Keto Rash" ?? and the various websites like Diet Doctor post the occasional anecdotal reports. None of the medical people really seem to know what causes it? Some speculate that it was from where one sweats when exercising but I wasn't really exercising much. I did notice that they seemed to follow along the neural pathways like you read about in Chinese Medicine, more or less identical paths along left and right sides.

Mine were not particularly clear blisters but I did have a lot of red rashy type blisters, and towards the end of my chemotherapy detox reaction I had full blown hives - really different from the keto rash (since, at the time, I wasn't doing any proper keto eating...).

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


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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (575,049)
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8/9/18 3:02 P

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great loss, schuyla!! no i've never heard of that before...

Holly
Northern NY
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SCHUYLA's Photo SCHUYLA Posts: 47
8/8/18 12:28 P

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Hi everyone,

Just checking in. So far in about 2 months I have lost 17 lbs. I have one side effect of this lifestyle that has been bugging the heck out of me. I get the clear filled blisters either on my back, arms, legs, and/or stomach. They pop real easy and then scab over within a day. So I have a lot of these scabs all over me. At first I was thinking it was buts that were doing it, but none of my family were getting them. So I think it must be this lifestyle with my rapid weight loss and all the nasty stuff that has been stored away in my body. Did or does anyone else get something like this?

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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (575,049)
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7/16/18 3:59 P

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glad the headache is gone!

Holly
Northern NY
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SCHUYLA's Photo SCHUYLA Posts: 47
7/16/18 1:30 P

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I had the worst migraine yesterday. I tried drink salt water thinking it was my sodium levels, It lasted all day. I made sure I kept hydrated. Woke up this morning and no more headache.

It could have been because Saturday, I really didn't eat much. Sunday I had 2 slices of my Keto cinnamon bread with a little bit of sugar free syrup on it. For lunch I had about 2 oz of grass-fed summer sausage and a cheese stick. For dinner I made Fat head pizza with pepperoni, bacon bits, ham, red onion, and jalapeno on it. Used dried up tomatoes for the bottom layer and some fresh mozzarella cheese. I had 2 slices which by the time I was done eating for the day, I was over on everything but my fat. So I made a cold chai tea with heavy cream and MCT oil. So overall I went over on everything. My headache started going away after I ate dinner.

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-JAMES-'s Photo -JAMES- Posts: 12,327
7/12/18 9:48 P

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SCHUYLA,
thats great!

We don't know how excessive carbs drag us down until we cut them out. Yes if you are eating carbs, and don't get enough you feel sluggish, and you eat more carbs to make the sluggishness go away, but that is only temporary.

You are well on the way to better health!

James
Alberta, Canada


All time highest weight : 217 pounds

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


 current weight: 178.5 
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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (575,049)
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7/12/18 4:12 P

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one of the joys of keto..more energy!

Holly
Northern NY
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SCHUYLA's Photo SCHUYLA Posts: 47
7/12/18 11:03 A

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I have so much energy I don't know what to do with it all. I sit at a desk for 8+ hours a day. So I get up walk up the stairs to the office up there and chat with people. I walk across the lot and go talk to the people over there.

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-JAMES-'s Photo -JAMES- Posts: 12,327
7/10/18 9:19 P

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My wife's idea about exercise and running and sweating is this ...

What did our distant ancestors do? They did a lot of walking, looking for food.

If they ran, why did they run? Probably to escape an animal, and maybe quickly climb a tree. So a burst of energy. They did not run a mile (or more) to escape danger. Her theory ... and I have to say I agree with it.

So I'm with you on walking, strength training and stretching. Maybe at some point you want to add some bursts of energy.

At this point you are sufficiently Keto adapted that exercise will be fine. If you do do some weight training, and you did some before, I think you'll find less muscle ache than before because that was likely lactic acid buildup, not actual muscle strain. You only get lactic acid buildup from carbs.

Edited by: -JAMES- at: 7/10/2018 (21:27)
James
Alberta, Canada


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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SCHUYLA's Photo SCHUYLA Posts: 47
7/10/18 3:44 P

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I plan to start walking again. I have a treadmill at home with a TV in front of it that I can enjoy a show while walking. Then after I get the walking under control, I'd like to be able to do some strength and mobility training. But I think walking is a good first step. Thank you James and Holly!!! emoticon emoticon

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7/10/18 3:22 P

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i totally understand that James. but people always use the phrase "muscle weighs more than fat" and it doesnt. a pound is a pound...lol. i guess its one of those things that bothers me because people think they are being helpful when they know you are losing weight..and if you didnt lose..they would say OH thats because you are turning fat into muscle (impossible) and remember that muscle weighs more than fat. i got that from my weight watchers leader. i got it from other people losing weight. it just always bothered me...

Holly
Northern NY
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-JAMES-'s Photo -JAMES- Posts: 12,327
7/10/18 3:16 P

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NIGHTSKYSTAR,
muscle is "denser" than fat. For the same volume it weighs more.

SCHUYLA,
I don't know what exercise you did before starting Keto. Is there something you want to go back to? But I agree with NIGHTSKYSTAR's advice, walking for even 15 minutes a day makes a big difference in fitness. So I'd start with that. Work you way up over a few walks if you feel like it, maybe 30 to 40 minutes a day if you can afford that much time.

I used to walk to the grocery store (20 minutes) buy something, and walk 20 minutes back. That way it was more than just a walk, I actually got something that I needed, like sugar free ketchup.

James
Alberta, Canada


All time highest weight : 217 pounds

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


 current weight: 178.5 
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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (575,049)
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7/10/18 1:10 P

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i'm out on the zipfizz. i cant have caffeine :(

exercise..go easy. it may cause a gain or a stall..i have NO clue why, but thats what i've been told and it sure did that to me. i walk or swim 2 hours a day. not strenuous..that seems to be fine...its when you do major exercise, that it can have problems. for me it started when i started lifting. but i feel better when i do it, so i'm ok with not losing or staying the same. that first week when i gained was disturbing as i expected a loss, then did some reading and all. theres things you can read about it, and it doesnt effect everyone the same. just be aware.
and, sorry to anyone that says this, but that phrase "muscle weighs more than fat" annoys the heck out of me..lol. a pound of muscle weighs EXACTLY the same as a pound of fat. Or a pound of feathers. or a pound of lead. a pound of muscle may take up less space than a pound of fat, and way less space than a pound of feathers, but they both weigh the same.

Holly
Northern NY
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SCHUYLA's Photo SCHUYLA Posts: 47
7/10/18 11:58 A

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Thank James. Every time I go to the store I forget about looking for low carb ketchup, and sugar free BBQ sauce. Haha! Maybe one of these times I will remember.

When do you suggest starting an exercise routine? I'm on week 3 of this lifestyle and think I'm really ready to try to start some type of exercise. Any recommendations on what type(s) I should be doing?

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-JAMES-'s Photo -JAMES- Posts: 12,327
7/9/18 9:18 P

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Not so bad. I mean how much sauce can they really be covered in.

It's fantastic that your concern is about sauce on your smokies, not fries or a piece of cake.

Bacon wrapped smokies?

Perhaps the Heinz blue label ketchup (low carb one) will work as a barbeque sauce base. I use if with a little horse raddish mixed in to act as cocktail sauce for shrimp.

Edited by: -JAMES- at: 7/9/2018 (21:21)
James
Alberta, Canada


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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SCHUYLA's Photo SCHUYLA Posts: 47
7/9/18 1:24 P

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I cheated the other day. I could not figure out what to make with Little Smokies the walmart brand. I had some BBQ sauce, not sugar free, that I had in the fridge and cooked them with that. That is the only cheat I have had in the past 3 weeks. I also made some green beans. I have a hard time with figuring out what to make especially when I'm trying to change up flavoring the meats.

Keto On!!

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-JAMES-'s Photo -JAMES- Posts: 12,327
7/7/18 11:02 A

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That looks like Greek yogurt, the nutrition looks pretty good to me. I buy LIBERTE greek yogurt in Canada, and they make one with more fat that usual, I think 8%.

I add a small squirt of Mio (a water flavouring) to mine. There are many choices, but lemon is a good one. I don't flavour the whole container, just what I'm about to eat. That way with the 5 or 6 flavours that are in the pantry I pick the flavour of the moment that I feel like.

Edited by: -JAMES- at: 7/7/2018 (11:02)
James
Alberta, Canada


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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SCHUYLA's Photo SCHUYLA Posts: 47
7/6/18 12:31 P

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SCHUYLA's Photo SCHUYLA Posts: 47
7/6/18 12:24 P

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Here is the website to see more about it.

www.zipfizz.com/Product-Powder.aspx

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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (575,049)
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7/5/18 11:52 P

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cool!! never heard of it i'll have to look!

Holly
Northern NY
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SCHUYLA's Photo SCHUYLA Posts: 47
7/5/18 11:24 P

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A zipfizzis a powder tube filled with vitamins. I got them at Sam’s. You add it to water and makes the water fizzy.

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7/5/18 6:39 P

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hope you feel better soon!!

ok whats a zipfizz?

Holly
Northern NY
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SCHUYLA's Photo SCHUYLA Posts: 47
7/5/18 5:51 P

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This morning I woke up with IBS. So I'm figuring its part of the Keto Flu. I realized that some of my foods have not had enough salt on them, and I have been drinking a lot of water. My cup is about 24oz, and I fill it up 3 - 4 times a day. So I got one of the almond butter balls and ate that, then i used a zipfizz in my next cup of water. I'm feeling better but not totally 100%. Hopefully tomorrow I'll be back on track.

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SCHUYLA's Photo SCHUYLA Posts: 47
6/30/18 10:03 P

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Got all except for Romain and pepperoni.

Anyone have any good recipes for hotdog and hamburger buns?

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6/30/18 1:16 P

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haha i'm so blonde sometimes...


store..i'd get:
Heavy cream
cheese sticks (full fat)
pepperoni
cream cheese
meat
BACON!!!!!
spinach or romaine
buttah

but thats me. i buy buttah by the case...at christmas when aldi has it for $1.50 a pound. i have 3 cases in my outside fridge right now..LOL

Holly
Northern NY
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SCHUYLA's Photo SCHUYLA Posts: 47
6/30/18 12:12 P

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Holly, you did it’s in my mail!
Going to grocery store today, any tips on what to get?

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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (575,049)
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6/29/18 7:05 P

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Good job!! I wrote you a long post about how you didn’t fail at all but it’s not here!! Guess I was a ghost writer...

Holly
Northern NY
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SCHUYLA's Photo SCHUYLA Posts: 47
6/29/18 12:12 P

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5 lbs today lost!!!

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SCHUYLA's Photo SCHUYLA Posts: 47
6/27/18 5:39 P

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I feel like I failed today on Keto. I'm still withing my macros. I was hungry went over to the other office to see what they had and if any of it was Keto friendly. They Oui yogurt plain. Here are the Nutrition Facts and ingredients:
INGREDIENTS
Pasteurized Grade A Milk, Yogurt Cultures (L. bulgaricus, S. thermophilus).

Nutrition Facts
Serving Size: 1 container (141g), Amount Per Serving: Calories 130, Calories from Fat 80, Total Fat 8g (13% DV), Saturated Fat 5g (27% DV), Trans Fat 0g, Cholesterol 30mg (10% DV), Sodium 85mg (4% DV), Total Carbohydrate 8g (3% DV), Dietary Fiber 0g (0% DV), Sugars 6g, Protein 5g, Vitamin A (4% DV), Vitamin C (0% DV), Calcium (15% DV), Iron (0% DV) . Percent Daily Values are based on a 2,000 calorie diet.

I also added some Vega Protein powder into just a heaping spoonful. Trying how to get my protein in, and this helped.

I was also extremely hungry, so that is why I went and got yogurt.


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LOVINSHERRY7 Posts: 185
6/27/18 1:42 P

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Great job. You'll get the hang of what meals will work best for you. I've posted a few great recipes on our team. I also like to do pork rinds with pickles but not too often as there really isn't any nutritional value.
This is my second round of keto and going much better for me this time for sure. Loving it! Just don't stress and it will come together. Dr jockers on YouTube is great to follow along with keto connect. Also I use a great app called carb manager that is awesome!
Good luck and keto on!


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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (575,049)
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6/27/18 11:54 A

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good job!!! do as you wish, but I know lots that recommend only weighing once a week...i do that, i was so focused on the scale it was a detriment to me. '
its personal preference...but dont get discouraged, please, as it will go up and down a lot with keto...a better judge is your clothes.
I've gotten to the point where i only weigh now if i'm doing a challenge or twice a month, because i would get so discouraged when i'd see an up.
People often post about it on the facebook groups i'm on..the minute they do the coaches say someone send me their graph (my fitness pal does graphs) and i havent seen more than one that didnt have mountains and valleys all along it. So bear that in mind if it happens!!

so proud of you for sticking to it!!

Holly
Northern NY
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SCHUYLA's Photo SCHUYLA Posts: 47
6/27/18 11:17 A

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Just a small update, today I am down to 4 lbs lost since starting the keto lifestyle on Saturday. I'm so excited, I have more energy then I have in a while. Also made a iced bulletproof coffee this morning, took a minute or 2 to get used to the strong coffee flavor, but I really enjoy it now. It has ice, coffee, about a tablespoon of coconut oil, whipping cream and 2 packs of stevia.
emoticon

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6/26/18 5:07 P

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you are very welcome!! let me know if i can help in any way!

Holly
Northern NY
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SCHUYLA's Photo SCHUYLA Posts: 47
6/26/18 2:57 P

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Thank you. I was thinking of stopping by the store and picking up some pork rinds, heavy cream and cream cheese. Need to make more fat bombs. I also need to get my protein and fat up for today. I don't eat that much for lunch normally so I need to find things that will add to my protein and fat.

Thank you so much NIGHTSKYSTAR

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6/26/18 2:11 P

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thats great good for you!!!

recipes..i have tons..let me know what you like.

really good sites for recipes: I breathe i'm hungry...just watch things..she is not strict so does a LOT of desserts, and fruit...which is a no. and watch the carb counts..she does net not total so be aware.

Ruled.me.com...same thing..watch fruit and carbs

mariamindbodyhealth.com

dietdoctor.com has some good ones....again watch the fruit and carbs being net not total..havent been there in a long while so not sure how he is doing it now...

those should get you started. be very aware with people that do youtube videos...again many do not follow the generally accepted keto, and it doesnt take much to kick you out of ketosis...just be aware that any fruit except strawberries, blackberries and raspberries have far too many carbs, and the 3 berries most experts say wait till you are doing maintenance to have them. your choice, though.
watch the nuts and nut flours. they are acceptable, but nuts, no matter what, are pretty high...serving should be limited to 1/4 cup per day...and stick with macadamias, pecans, walnuts and almonds. in that order..lol (found that out the hard way). peanuts are a legume so not technically keto, but many enjoy small amounts without problems.

i know many do this, too..another thing to watch for. people will sing the praises of pork rinds. not my favorite thing unless you drench them in butter and sprinkle cinnamon and cloves on them. but they arent a free for all...not very many will give you quite a bit of protein, so like with everything, be aware of how much you are eating. i could sit and go through a whole bag of potato chips before keto...and i think if i liked pork rinds it would be the same thing...so a good suggestion is to make sealed baggies of portions of them..when you have the portion done you are done. then you wont do the "just one more" thing (something i was very guilty of for years)
hope this helps some!

Holly
Northern NY
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SCHUYLA's Photo SCHUYLA Posts: 47
6/26/18 1:26 P

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Day 4! Today is day 4 on Keto Lifestyle. What is amazing I have lost about 3 lbs since starting Keto, I feel great, I feel happy. I just want to move more than I am. I have an office job so it's a lot of sitting around and doing paperwork. I try to get up as much as I can and walk as much as I can. I really enjoy doing Keto. I struggle sometimes on my fat intake but as I'm new to this all I still have a lot to learn. Love learning new things & recipes. If you have any please share with me.

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