Ketogenic Way of eating... (3 Viewers)

[Irish]

Interesting. Your protein % is close to your fat%? Thought we were supposed to go C 5%, F 65-80%, P 15-25%

All of those numbers are in grams, you have to convert to calories in order to get to the macro nutrient percentages. IIRC the g to cals for fats are almost twice that of proteins. I recently re-adjusted my macros after losing a good deal of the weight, I put my limits (in g's) at 20/138/125 C/P/F, which should be 4% - 28% - 67%. I typically go on the higher side of the proteins as I like to lift.

I plan and track by grams because the nutrition info labels are always in grams (or some equivalent). Total calories may be listed, but they don't list calories by macros.

 

[Irish]

All of those numbers are in grams, you have to convert to calories in order to get to the macro nutrient percentages. IIRC the g to cals for fats are almost twice that of proteins. I recently re-adjusted my macros after losing a good deal of the weight, I put my limits (in g's) at 20/138/125 C/P/F, which should be 4% - 28% - 67%. I typically go on the higher side of the proteins as I like to lift.

I plan and track by grams because the nutrition info labels are always in grams (or some equivalent). Total calories may be listed, but they don't list calories by macros.

And for any of you considering keto and read through that and said "f that, too complex" you don't need to get into the numbers. There are bunch of macro calculators online, you just input your stats (weight/age/activity level) and it will spit out the number of grams of carbs, protein and fat you should shoot for each day.

 

[Schmendr1ck]

What’s the difference between the Keto diet and the Atkins diet?

While both are low-carb, Atkins used to focus on higher protein and lower fat while keto requires moderate protein intake and no restriction on fat. As already stated, Atkins reintroduces carbs over time and eventually gets you up to 100-ish grams per day, way over the ketogenic threshold for most people.

I just hit the Atkins site, and they don't seem to emphasize high-protein low-fat anymore. Their Induction phase is almost identical to keto, though there's no real info on protein-fat ratios.

Moderate protein intake is critical for success on keto. Too little and you can lose lean muscle mass. Too much and your risk throwing yourself out of ketosis if your body converts the excess protein to glucose (gluconeogenesis).

 

[Schmendr1ck]

And for any of you considering keto and read through that and said "f that, too complex" you don't need to get into the numbers. There are bunch of macro calculators online, you just input your stats (weight/age/activity level) and it will spit out the number of grams of carbs, protein and fat you should shoot for each day.

This is the one that I prefer. It used to be #1 on a Google search, but as keto has become a bit more mainstream it's fallen to page 2. SEO, guys, c'mon!

 

[SuckoutKing]

All of those numbers are in grams, you have to convert to calories in order to get to the macro nutrient percentages. IIRC the g to cals for fats are almost twice that of proteins. I recently re-adjusted my macros after losing a good deal of the weight, I put my limits (in g's) at 20/138/125 C/P/F, which should be 4% - 28% - 67%. I typically go on the higher side of the proteins as I like to lift.

I plan and track by grams because the nutrition info labels are always in grams (or some equivalent). Total calories may be listed, but they don't list calories by macros.

Ok. I see. Looks good.

 

[MaxB]

I started a Keto type diet a couple weeks ago ..... I already had cut out fried foods, but killed off almost all processed sugars, booze and most carbs (I still will have a small serving of rice or potato here and there but not a daily thing). After 2 weeks, I lost 16 lbs (which I'm sure is mostly water) but between the low carbs and much less calorie intake, it seems to be working. Eating salads all the time with either meat or hard boiled eggs keeps me full (plus I love salads). I am also finding myself a little less lazy. My goal is 120 lbs to lose, so its a good start

 

[James McGill]

I started a Keto type diet a couple weeks ago ..... I already had cut out fried foods, but killed off almost all processed sugars, booze and most carbs (I still will have a small serving of rice or potato here and there but not a daily thing). After 2 weeks, I lost 16 lbs (which I'm sure is mostly water) but between the low carbs and much less calorie intake, it seems to be working. Eating salads all the time with either meat or hard boiled eggs keeps me full (plus I love salads). I am also finding myself a little less lazy. My goal is 120 lbs to lose, so its a good start

A little gross trivia for you: most of the weight you lose in the first week of a diet is shedding (shitting?) malnourished bacteria in you gut.

 

[Schmendr1ck]

A little gross trivia for you: most of the weight you lose in the first week of a diet is shedding (shitting?) malnourished bacteria in you gut.

On keto, the bulk of the weight you lose in the first week or so is water.

As you burn through your body's glycogen reserves, the water tied up with that glycogen is released. It's important to drink plenty of water and get some extra electrolytes during this time. When I do this, I can avoid most or all of the "keto flu" symptoms that are common in the first couple of weeks. If I don't, I get fatigue and bad headaches for a few days.

 

[James McGill]

On keto, the bulk of the weight you lose in the first week or so is water.

As you burn through your body's glycogen reserves, the water tied up with that glycogen is released. It's important to drink plenty of water and get some extra electrolytes during this time. When I do this, I can avoid most or all of the "keto flu" symptoms that are common in the first couple of weeks. If I don't, I get fatigue and bad headaches for a few days.

Yes, I was speaking about dieting in general. With keto, there is still a good proportion weight lost in the first week due to shedding of gut flora you (in addition to the water used in hydrolyzing the glycogen stores and lipolysis) because those bacteria are dependent upon carbohydrates for energy.

 

[T_Chan]

Slightly on topic of health, what about fasting? Mostly to induce autophagy? Been reading lots about getting into ketosis then fasting to greatly improve weight loss as well as many other health benefits like autophagy to help cleanse your system and renew cells, even trigger stem cells.

 

[Daddy N]

Slightly on topic of health, what about fasting? Mostly to induce autophagy? Been reading lots about getting into ketosis then fasting to greatly improve weight loss as well as many other health benefits like autophagy to help cleanse your system and renew cells, even trigger stem cells.

This is what I do and I love it. My feeding window is between 3pm and 8pm (except for poker nights). The rest of the day just water and black coffee in the morning. I am a P.E. teacher and work out with my students in a fasted state. I have more energy and don't get that post lunch drag when I am in a fasted state. It is important how you break your fast. I start with a cup of veggies, followed by protein followed by carbs. The nice part of it is believe it or not you don't feel hungry for more than a few minutes and your not restricting yourself during your feeding window. It is not always easy to fit in 2,500-3,000 clean calories into 5 hours. That being said I almost always finish my night with some sort of dessert and still have definition in my abs. Another good part of it is once your body has adapted to using fat as a fuel source you can have a cheat day and jump right back into it the next day. With the Keto diet this will stall you for days. One last tip for anyone who wants to try this. Start with a 8 hour feeding window and slowly shrink it. It took me over a year but I had been doing OMAD (one meal a day) and it was just to hard to get enough calories.

 

[Anthony Martino]

Well, I've been holding out for my growth spurt since I'm the correct weight for someone a foot taller, but I suppose at the tender age of 42 I have to face the facts that I'm stuck in munchkin land and will have to make changes if I want to see them.

I'll start looking more into this, although giving up bread is going to be hard.

 

[saleen121212]

I tried a few different apps but I didn't care for them, they were OK for tracking purposes but not for planning, which I think is more important. I have a couple that I kept for looking up macros for new foods. I'm an engineer, so spreadsheets are way more my thing - I use a pretty simple one to track my daily macros (carbs/proteins/fats). It's got my weekly plan with targets for each macro and a big library of things I typically eat.

View attachment 241982

Just like keto it's not for everyone and a bit of a mess (just like my brain lol) but if you'd like you're welcome to it.

Would love a copy of the spreadsheet! I just started low carbing 2 days ago and would love a way to track.

 

[Schmendr1ck]

Well, I've been holding out for my growth spurt since I'm the correct weight for someone a foot taller, but I suppose at the tender age of 42 I have to face the facts that I'm stuck in munchkin land and will have to make changes if I want to see them.

I'll start looking more into this, although giving up bread is going to be hard.

There are keto-friendly bread recipes which help scratch that itch to some extent, but they aren't quite the same and can be a bit of a pain (pun intended) to make.

I'll often do a minute muffin, which is basically egg, coconut or almond flour, baking powder, and butter mixed up in a mug and microwaved for a minute. You then need to throw it in a hot skillet to brown the outside and add a little crunch & flavor. It's a pretty decent English muffin substitute and is good for a quick sandwich (though not as quick as reaching in the bag and grabbing two slices of bread).

 

[Schmendr1ck]

Would love a copy of the spreadsheet! I just started low carbing 2 days ago and would love a way to track.

I use the myfitnesspal app and just enter macro and calorie targets. It's not as good as it used to be - when Under Armour bought it, they slowly moved a bunch of functionality behind the "Pro" paywall - but it's still the best, easiest option I've found for daily tracking.

 

[Poker Zombie]

This got me curious.

Now mind you, I'm a firefighter. I'm not calendar material, but 6' and 184 lbs., 21% body fat. Not where I'd like to be, but better than the average American. I get exercise, but not as much as I probably should. ust enough to stay strong and keep up with the rigors of my job.

So I think I eat moderately healthy, but I decided to track my Carb and fiber intake today.

Between breakfast and lunch, I'm up to 97g carbs, and 7g fiber.

I'm interested, but I'm thinking that there is no way I'd ever get the carbs low enough to avoid passing out.

I say this with a bag of @Jonesey07 's chocolate cake-cookies on my desk - and I'm going to finish them off before dinner.

 

[Jonesey07]

This got me curious.

Now mind you, I'm a firefighter. I'm not calendar material, but 6' and 184 lbs., 21% body fat. Not where I'd like to be, but better than the average American. I get exercise, but not as much as I probably should. ust enough to stay strong and keep up with the rigors of my job.

So I think I eat moderately healthy, but I decided to track my Carb and fiber intake today.

Between breakfast and lunch, I'm up to 97g carbs, and 7g fiber.

I'm interested, but I'm thinking that there is no way I'd ever get the carbs low enough to avoid passing out.

I say this with a bag of @Jonesey07 's chocolate cake-cookies on my desk - and I'm going to finish them off before dinner.

 

[Schmendr1ck]

This got me curious.

Now mind you, I'm a firefighter. I'm not calendar material, but 6' and 184 lbs., 21% body fat. Not where I'd like to be, but better than the average American. I get exercise, but not as much as I probably should. ust enough to stay strong and keep up with the rigors of my job.

So I think I eat moderately healthy, but I decided to track my Carb and fiber intake today.

Between breakfast and lunch, I'm up to 97g carbs, and 7g fiber.

I'm interested, but I'm thinking that there is no way I'd ever get the carbs low enough to avoid passing out.

I say this with a bag of @Jonesey07 's chocolate cake-cookies on my desk - and I'm going to finish them off before dinner.

Nah, you won't pass out, but you might be jonesing for those cookies for a while.

When you first start eating high-fat low-carb, your body needs some time to adapt - usually a few weeks. Some people experience the "keto flu" during the first few days (headaches, low energy), but drinking lots of water and upping your salt/electrolyte intake will reduce or eliminate that problem for most. After you've adapted, you'll feel fine.

For me, I notice a couple of main differences. My energy level is very steady through the day - peaks and crashes happen a lot less often, and when they do they aren't as extreme. I also don't get hungry as quickly. Hunger comes on pretty slowly, and I've found that when I forget or wait too long to eat, I'll sometimes get a little foggy.

 

[RowdyRawhide]

jonesing for those cookies for a while.

I see what you did there

 

[Josh Kifer]

I did it once hard for 6 months, lost 70 lbs. Really enjoyed it, but the family was over it. Once they started eating what they wanted, I fell off the wagon....

 

[saleen121212]

Anyone had downs where they felt super tired/groggy and it was hard to focus? I am wondering if my calories are too low, but I am eating until full so not sure how to cram more.

Currently on day 8 and honestly I thought I got through the intro period/withdrawal stage last week, I started feeling better with more energy over the weekend then woke up this morning feeling dead (I didn't eat over 20 carbs a day over the weekend either).

Kinda worried it might have something to do with blood pressure, so I will be checking that when I get home (currently on high blood pressure meds).

Also drank a gallon of water today and have to pee all the damn time lol. Which is something I also went through last week and then that side effect temporarily went away.

 

[Schmendr1ck]

Anyone had downs where they felt super tired/groggy and it was hard to focus? I am wondering if my calories are too low, but I am eating until full so not sure how to cram more.

Currently on day 8 and honestly I thought I got through the intro period/withdrawal stage last week, I started feeling better with more energy over the weekend then woke up this morning feeling dead (I didn't eat over 20 carbs a day over the weekend either).

Kinda worried it might have something to do with blood pressure, so I will be checking that when I get home (currently on high blood pressure meds).

Also drank a gallon of water today and have to pee all the damn time lol. Which is something I also went through last week and then that side effect temporarily went away.

This sounds like "keto flu." I've found that more water and electrolytes (salt) help with the fatigue and focus issues. Bouillon or Powerade Zero may help (higher electrolyte content than the sugar-free Gatorade).

 

[saleen121212]

This sounds like "keto flu." I've found that more water and electrolytes (salt) help with the fatigue and focus issues. Bouillon or Powerade Zero may help (higher electrolyte content than the sugar-free Gatorade).

I thought I increased my salt enough to avoid the dehydration and flu symptoms, it also seems crazy that could be the issue after drinking a gallon and a half a day lol, but maybe the other electrolytes are the issue? Luckily I have to go to the DR pretty soon for fasting blood work so hopefully that will give some insight on how the diet is going. I am trying to delay that visit and progress further in the diet before going, but if I keep feeling like this I might have to go sooner rather than later.

 

[Schmendr1ck]

I thought I increased my salt enough to avoid the dehydration and flu symptoms, it also seems crazy that could be the issue after drinking a gallon and a half a day lol, but maybe the other electrolytes are the issue? Luckily I have to go to the DR pretty soon for fasting blood work so hopefully that will give some insight on how the diet is going. I am trying to delay that visit and progress further in the diet before going, but if I keep feeling like this I might have to go sooner rather than later.

You might be ok on water, especially if you've been drinking a lot.

Try some bouillon and see if that helps.

 

[saleen121212]

I may have just been low on energy, scarfed down an entire avocado and felt much better since then. Maybe my fats are off. I need to start tracking everything closely.

 

[Schmendr1ck]

I may have just been low on energy, scarfed down an entire avocado and felt much better since then. Maybe my fats are off. I need to start tracking everything closely.

I've found that when I go for a while without eating, my energy level falls much more slowly and steadily on keto than high carb. This can be a good thing, but also it sometimes catches me off guard because it's so gradual: I'm not hungry and feel fine, I'm a little hungry and feel fine, I'm starving and can't focus.

Of course, this usually occurs when I'm at work and forget to eat or decide to skip lunch, so by the time I get home I may not have eaten anything since the night before. Don't do that.

 

[Sparty]

I may have just been low on energy, scarfed down an entire avocado and felt much better since then. Maybe my fats are off. I need to start tracking everything closely.

Might be completely unrelated, but make sure you are getting enough sleep. I have the symptoms you have when I'm lacking sleep sometimes. (too much time browsing PCF).

 

[CantSpellPoker]

Just beginning this concept myself. I’m totally on board with the no carb aspect. I’ve done that to lose weight before. But the notion of adding fat on purpose (i.e. making a cheese sauce to pour over your meat, or adding heavy cream or avocado oil to coffee on purpose) will take getting used to. Definitely need to dive in a bit more on the particulars, but I figured I’d at least get the ball rolling.

Still, if you’re telling me I can eat a bacon wrapped egg topped with cheese for breakfast, I’m not really in a position to argue.

 

[SuckoutKing]

Nice to see this thread still going strong. Been weighing 231 last few days. Do you guys test your Ketone levels with Blood ketone tester? I'm using KetoMojo tester. Highest I've registered was 2.1. Tonight it was 1.4. What have you guys noticed for those that blood test.

 

[Schmendr1ck]

Nice to see this thread still going strong. Been weighing 231 last few days. Do you guys test your Ketone levels with Blood ketone tester? I'm using KetoMojo tester. Highest I've registered was 2.1. Tonight it was 1.4. What have you guys noticed for those that blood test.

Previously when I was starting with keto, I tried urine sticks but found them fairly useless other than as a yes/no indicator that I was in ketosis.

I've never tried blood testing, but I'm not that concerned TBH. As long as I track and stay under 50g net, I'm good.

There's also some question about whether blood ketone levels are really useful once you're well adapted.