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Ketogenic Way of eating... (2 Viewers)

WedgeRock said:
Five or six weeks, down 15lbs.

Also, I find I can't really cheat on keto, because if I do, I end up with the purge dehydration headache...
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Six weeks down 15 as well. Took about a month for me to start feeling normal and having more energy, feeling great now and losing a pound almost every 2 days for the past week or so
 
This is not strictly keto, but there has been discussion of paleo, etc. in here too. So, for those with an interest in healthy eating in general I thought I'd share this.

My wife and I have been using Cook Smarts for a few years now. It's a meal planning service that is really quite handy. Lets you adjust for diets and number of servings individually for meals (No restrictions, GF, Paleo, Veg), and generates a grocery list from there. The meals are typically healthy, and have exposed us to lots of new ingredients and cooking methods. We're also wasting less food from "aspirational" purchases at the grocery store that we might end up tossing, as the plans coordinate the groceries between meals.

Between this and pairing it with online ordering from the local store for our groceries its become a big time saver, especially now that we've got a little one (literally) running around us in the kitchen. Frees up a lot of time and lets us focus on other stuff than meal planning and shopping etc.

**Use the link I provided for a 20% discount. They also usually have discounts around thanksgiving/holidays too
 
Has anybody heard of a ketogenic diet being irreversible? My wife's friend said someone she knew went keto and lost the ability to process sugars.

I figure the occasional cheat can cure that problem, if it's real.
 
WedgeRock said:
Has anybody heard of a ketogenic diet being irreversible? My wife's friend said someone she knew went keto and lost the ability to process sugars.

I figure the occasional cheat can cure that problem, if it's real.
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Not real. Our bodies are pretty magical at finding fuel sources from whatever we are eating.
 
I read this entire thread and you all have convinced me to do this. What is a good source of information to get started? Book, app, website?
 
DoubleEagle said:
I read this entire thread and you all have convinced me to do this. What is a good source of information to get started? Book, app, website?
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Endless info on youtube and online. One great resource is the keto reddit. Get a tracking tool like lose it which is free and try to eat 20 or less net carbs a day with 70 percent of your calories coming from fat.
 
WedgeRock said:
Has anybody heard of a ketogenic diet being irreversible? My wife's friend said someone she knew went keto and lost the ability to process sugars.

I figure the occasional cheat can cure that problem, if it's real.
Click to expand...
I've never heard that. The body has various mechanisms for processing food into energy, and it doesn't "forget" them. Humans are very good at adapting to a wide variety of foods.

One possible issue is that long term keto, especially no-carb, can kill off the part of your gut biome that helps process carbs. I've found that if I cheat heavily after several weeks of keto, I get bloated, gassy and sluggish the next day. I suspect this is why.
 
In spite of two significant 2-3 day cheats (SQM and S@tP), I've lost 35 pounds since late January: 364 to 329. I'm feeling better, looking better, and I'm almost ready to start running regularly again.

I did a HM this past November, but it was painful. I'm planning for a 10K in September and the same half in November, and I'm hoping to see 299 again in the next 3-4 months.
 
DoubleEagle said:
What is a good source of information to get started? Book, app,
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Figure out a few days worth of meals... And get a couple Gatorade Zeroes. Then start.

Download Carb Manager and track your meals. I like Carb Manager because it grades food. I though fresh fruit would be okay, but it all gets Fs. Good for fresh food that doesn't have labels.
 
DoubleEagle said:
I read this entire thread and you all have convinced me to do this. What is a good source of information to get started? Book, app, website?
Click to expand...
As suggested, /r/keto (Reddit) is a great place to start and it's free. There are tons of recipes in /r/ketorecipes and at various sites online.

The basics are easy though: no more than 20-30g of net carbs per day. Focus on meat, cheese, eggs, green leafy vegetables. Avoid flour, starches and sugars. Read nutritional labels. Keep a journal and track everything you eat.
 
Happy Easter my Keto brothers and sisters! Just wanted to share a little update on things. I weighed in today at 219! Just finished up eating a 3 egg omelet with mozzarella and feta cheese, side of 4 strips bacon, 10 or so olives and glass of unsweetened almond milk.

Tonight I can't wait to dive into this Keto Instant Pot Cheesecake!
20190421_130244.jpg


YouTube how to make video --->>
 
Been mostly tied up and away the past couple of months, but it's good to come back and see folks still having success. :tup: I'll add a bit of my own - I turned 40 a few weeks ago, and officially hit my keto goal of dropping to below 250lbs by 40. Overall I've lost 70+ pounds now, and in ~2 weeks I'll have been doing the keto thing for a year. The weight loss has dramatically slowed down, but I've found I've been able to keep up with diet,, and while I enjoy the rare cheat day, I've found I don't miss the old way of eating very much anymore.

DoubleEagle said:
I read this entire thread and you all have convinced me to do this. What is a good source of information to get started? Book, app, website?
Click to expand...

I found the sites below to be really good resources, the first one especially has tons and tons of details and data. The cover is written for the layperson, but the further you dig in, it has really good medical explanations on what's happening at a micro/cellular level on the diet. Reading this through a few times really convinced me that this was much more than a fad diet, it seemed to have good medical principles behind it and has actually been around in some form since the 1920s. The best advice I can give is to make sure you do your research and planning before you start - good luck!

https://www.dietdoctor.com/low-carb/keto
https://www.ruled.me/guide-keto-diet/
 
Irish said:
Been mostly tied up and away the past couple of months, but it's good to come back and see folks still having success. :tup: I'll add a bit of my own - I turned 40 a few weeks ago, and officially hit my keto goal of dropping to below 250lbs by 40. Overall I've lost 70+ pounds now, and in ~2 weeks I'll have been doing the keto thing for a year. The weight loss has dramatically slowed down, but I've found I've been able to keep up with diet,, and while I enjoy the rare cheat day, I've found I don't miss the old way of eating very much anymore.



I found the sites below to be really good resources, the first one especially has tons and tons of details and data. The cover is written for the layperson, but the further you dig in, it has really good medical explanations on what's happening at a micro/cellular level on the diet. Reading this through a few times really convinced me that this was much more than a fad diet, it seemed to have good medical principles behind it and has actually been around in some form since the 1920s. The best advice I can give is to make sure you do your research and planning before you start - good luck!

https://www.dietdoctor.com/low-carb/keto
https://www.ruled.me/guide-keto-diet/
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Happy Birthday and nice job hitting your goal and sticking to it!
 
Anyone else stall a lot? Maybe I look at the scale too much but I get pissed when I get stuck at the same weight 3 or 4 days in a row!
 
saleen121212 said:
Anyone else stall a lot? Maybe I look at the scale too much but I get pissed when I get stuck at the same weight 3 or 4 days in a row!
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I stalled for a solid week, staying in the 329-330 range. For me, I have to track calories as well as carbs for consistent with loss. I noticed a couple things during my stall:
  1. I was consistently hungrier than normal, so I was eating at or above my calorie and carb targets every day.
  2. I wasn't drinking as much water/no calorie drinks as normal, except for coffee.
  3. I was really busy with work, which means more sitting than normal.
I've found that a cheat day followed by a fast will often help my body "reset" and break a stall, so that's what I did: drank beer Friday night, ate some sweets and sushi Saturday, back on keto Sunday, and fasted Monday.

It seems to have helped with the cravings; it's been easier the past couple days to stay on target. My weight was still 329 this morning, but it's pretty normal to plateau for a couple days after a cheat.

I'm more interested in what the scale says Monday.
 
Schmendr1ck said:
I stalled for a solid week, staying in the 329-330 range. For me, I have to track calories as well as carbs for consistent with loss. I noticed a couple things during my stall:
  1. I was consistently hungrier than normal, so I was eating at or above my calorie and carb targets every day.
  2. I wasn't drinking as much water/no calorie drinks as normal, except for coffee.
  3. I was really busy with work, which means more sitting than normal.
I've found that a cheat day followed by a fast will often help my body "reset" and break a stall, so that's what I did: drank beer Friday night, ate some sweets and sushi Saturday, back on keto Sunday, and fasted Monday.

It seems to have helped with the cravings; it's been easier the past couple days to stay on target. My weight was still 329 this morning, but it's pretty normal to plateau for a couple days after a cheat.

I'm more interested in what the scale says Monday.
Click to expand...

I tend to bounce around in the same 2 or 3 pound range for extended periods of time even tho I'm still not eating more than 20 carbs and my calories are pretty low.

How many calories are you eating? I'm around the same weight as you...
 
saleen121212 said:
Anyone else stall a lot? Maybe I look at the scale too much but I get pissed when I get stuck at the same weight 3 or 4 days in a row!
Click to expand...

All the time, though I'm nearly a year on the diet and after the first ~60#, my weight loss rate has generally tailed off.

I don't recommend weighing every day - as the minor fluctuations may drive you mad. Keto is very sensitive to water, I find I fluctuate daily a couple of pounds just due to water. So what I found better was picking one day & time a week (preferably first thing in the morning). I weigh myself every Friday morning. Sometimes I saw very little change, other weeks it was a big hunk, but overall you want to see the trend going down.

I've leveled off considerably the last few months (, but still trending slightly down (except last week, up +5# out of nowhere....)

Keto_Graph.JPG
 
I weigh myself daily.

First thing in the morning. If I forget and eat, I don't weigh that day because it isn't apples to apples.

The daily weigh-in reminds me that cheating stalls the process, but also that it doesn't kill it.
 
I weigh in periodically, no particular pattern or day/time. Usually three-four times per week, and most often when I'm changing clothes (so either early-morning, mid-afternoon, or late-night). Almost always with just underwear/socks, however.

Weighed myself yesterday around noon when I got home (had no breakfast in a.m., which is unusual), wearing light sweats and a t-shirt. Took a nap, woke up 3 hours later, took a pee, and weighed in 1.5 lb heavier than before the nap/pee. Wtf....

That's why longer intervals between weigh-ins are better. So long as the trend doesn't start going UP, I'm happy.
 
saleen121212 said:
I tend to bounce around in the same 2 or 3 pound range for extended periods of time even tho I'm still not eating more than 20 carbs and my calories are pretty low.

How many calories are you eating? I'm around the same weight as you...
Click to expand...
My target is 2100 a day, and I try to keep net carbs under 40g. I reevaluate my calorie target about every 15-20 pounds.
 
Well done to everyone who has stuck with this and has lost weight. Bread and crisps are my kryptonite and I was struggling to lose weight despite exercising for over an hour four times a week.

A friend of mine who is a sports scientist (yes that really is a thing) gave me some great advice “you can’t exercise your way out of a bad diet”. He put me on to a similar diet to Keto 10 years ago. It was effectively the Atkins diet plus salad and vegetables. I lost over 4 stone (56 lbs) in under a year. I kept the weight off for five years then gradually started back on the bread and crisps.
I decided it would be clever to bust various tendons and cartilages in my knee in October last year and so haven’t been able to go to the gym. I’m still eating at the same rate and now look like John Candy’s wee brother. I’m going to go back on this diet as it will be good to be able to see my feet again (and other parts). Will let you know how I get on...
 

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