Google's results are customized for you, unless you use https://www.startpage.com/ so that's not what everyone sees in their top results, it's based on what you've looked at, searched, and been tracked to by google.
I watched the Sugar Coated documentary on Netflix.
Lots of contributions from Gary Taubes and Dr Robert Lustig - it drew parallels between the sugar industry and the tobacco industry.
Recommended watch :)
Lockboxes, all the lockboxes! Maybe a minifridge in your room?
Food thieves can definitely eat a bag of dicks. Preferably Haribo sugar-free gummy dicks.
"That's not necessary!" "That's embarrassing!" Yes, it is, thieving fuckface.
Doing sugar equivalents by using high fat food is retarded.
Edit: not only is it criminally stupid, but also flat out wrong.
The water bottle has 33g of carbs in it ... and ONE Chocolate eclair bar has 30g.
edit2: except it seems they count "sugars" and not "total carbs" ... which makes no sense. All in all they compare 410 calories of refrigerated sweetness vs a 150 calorie drink. And the examples only seem to get worse from there.
An air fryer is a damn revolutionary little device which can also dehydrate food. It has a very small footprint on the counter, doesn't heat up the kitchen in summer when you cook in it and crisps up food like you fried it in oil, without frying it in oil. When I got one, I dragged my toaster oven out to the garbage by its electrical cord and threw that bitch in the can.
Can you devote 2-3 hours a week to cooking?'
I cook all my meals on Sunday, and then I'm good to go for the rest of the week, I just re-heat in the microwave.
More information here.
OP, please cite any research that backs up your description of "fear mode", aka starvation mode. It has been debunked and it's not fair for you to suggest it.
You may be interested in reading this from MY Fitness Pal: http://www.myfitnesspal.com/topics/show/81391-starvation-mode-myths-and-science
TLDR: You won't stop losing fat until 5% body fat, until then you can stop worrying about starvation mode. Something may be stalling your progress but a caloric deficit almost certainly is not.
Thank you SO MUCH!! My waist is like... my crowning glory, it's silly right. But I went from a 56 inch waist to a 32 inch waist. And basically anything that highlights the tininess is in my wardrobe now hahaha!!
I got it because I have been wanting to dress in a goth lolita fashion for YEARS, but it's really hard to do it at 360lb. The clothing is way more expensive and far worse quality. This weightloss was about so much, and has done so much for me, but the best part is borrowing clothes from ALL of my friends, and buying straight sizes off the rack. Since I'm a 10/12 now. Its been amazing.
Anyway that was a ramble.
Wellwits Women's Keyhole Sash Tie... https://www.amazon.com/dp/B07PKMT515?ref=ppx_pop_mob_ap_share
In case you want the dress. I ripped the arm ribbons off, and have only just glued them back on with tacky glue. But they made the sleeves tight in ONE place, and my arm skin was like... huh uh. Lol.
This is great advice. The only addition (or substitution for the Aluminum Skillet if you're on a budget) I would make is a cast iron skillet. Not as 'non-stick' as the caphalon but will literally last a lifetime.
Tim Ferris has a book called Tools of Titans. He basically summarizes interviews he’s done. Many are with doctors. He asks them what they would do if diagnosed and several of them say they are on Keto to try to keep that from happening. Definitely worth looking into further.
There is also some mention of fasting being beneficial. Specifically with regards to chemo.
But yeah. I'd love to try an A-5 ribeye, considering that it's the best ribeye in the world, but the cost is absolutely prohibitive.
ChocZero's Keto Bark, Dark Chocolate Almonds with Sea Salt. 100% Stone-Ground, Sugar Free, Low Carb. No Sugar Alcohols, No Artificial Sweeteners, All Natural, Non-GMO (2 boxes, 6 bars/each) https://www.amazon.com/dp/B0799CH1ZZ/ref=cm_sw_r_cp_api_npUHBbKJ92KK7
A bit pricey but it's great for those who have a sweet tooth.
My favorite is the La Banderita brand, they are so good!
Pro tip: stack 2-3 and cut like a pizza... baste lightly (or heavily!) with butter and broil on high until they become tortilla chips. They crisp up nicely and I use them for salsa and buffalo chicken dip.
I got a book about Mediterranean Keto, it suggested keto foods with a Mediterranean (mindful, laid back) lifestyle. Lots of wine, salad and avocados. link to it
Any slickdealers out there? McDonald’s has a great deal right now for $1 premium sandwich if you order through the mobile app. link you can do it once a day until 9/30.
My order? A quarter pounder with bacon and cheese - no ketchup xtra pickles no bun. $1 I then throw it in a low carb tortilla add mayo and reduced sugar ketchup.
Bonus! If you do a mobile order and opt for in store pickup, You can do a second order using a qr coupon code to get a second deal in the same day.. I did this yesterday and stacked above order with a deal for a free double cheeseburger with any purchase and ordered a $1 cheeseburger to get 3 cheeseburgers for $2. Super easy way to help fill my macros for cheap. Add some leafy greens or veggies to complete a meal :)
AFAIK everyone can be on it. I'll let someone else weigh in on that though.
Fruit is the tough part. Kids love fruit, but it's discouraged on keto. (I've been on the plan since October, and I let myself have raspberries and strawberries from time to time.)
Another thing you can do is visit My Fitness Pal and set up an account there. Log everything that goes into your mouth. It will keep you honest, and if you do decide to have a berry or two, you can see where it leaves you for the day.
The rest of the game is mental: Don't ever let yourself think that you CAN'T have this, and you CAN'T have that.
You're CHOOSING not to have it. You know that choosing not to have it will bring you great benefits, and the control is in your hands, not the food's.
Hey there bud we've all been there. I got your back though. I lost 20 pounds and then went through a crappy spell and gained 10 back. I wanted to punch myself in the damn face. Here's the thing: quitting won't help. What will help is redoubling your efforts. Scour every bit of everything you eat checking for carbs. If it tastes sweet at all don't eat it. Are you exercising? If not start walking a bit every night while you listen to music. Just start with 15 minutes! If you are working out make sure it's more cardio then weightlifting.(just for now) Make sure you drinking enough water. Double what you're drinking. Remember water flushes the fat out. Are you pooping? Gross I know, but I gotta ask. Get enough fiber and water to stay regular and if you're still not get some fiber con laxitives they gently do the trick for me.
THIS IS NOT THE LIFE THAT WAS MEANT FOR US. We were meant to be fit and agile like our caveman ancestors and the way to achieve this absolutely IS through keto. I believe in you and I believe in myself. Together through the power of keto we can do this! Still not convinced? Watch this. http://www.hulu.com/watch/196879/fat-head Good luck and feel free to message me if you ever need any more encouragement!
G Hughes Smokehouse Sugar Free BBQ Sauce
BBQs are keto-friendly. They're going to eat all the meat and skip the potato salad and chips. This sauce is delicious and everybody should enjoy it.
Brutus is 115 lbs of baby. This is an update to this picture, taken back in the summer!
Edit: you can add me on MFP here!
Full text of the first study PDF.
Interesting read. Important to note that only 3 of the subjects were mildly overweight and none were obese according to BMI.
Spicy Italian Meat Salad
Edit: Oh, and all the meat was heated up. NOM NOM NOM.
FYI, you can also buy one of these and make sugar free whipped cream almost as easily as buying it. Ingredients are just cream and half a dropper of Stevia, maybe some vanilla if you're feeling fancy.
Wow, great job! Congratulations!
Re: cholesterol - another measure docs look at is the good-to-total ratio, which for you was 4.23 originally, but now is down to 3.29. Anything under 3.5 is desirable, so you're already much more healthy!
If you want some motivation, this will help a lot:
This site, by William Porter is the public face of his book on Amazon:
There is a very reasonably price audiobook there too.
Bottom line: The book will help you understand all of the ways alcohol tricks you into thinking that it has any benefit whatsoever. Maybe your drinking is problematic, maybe not. Either way, this book will inform you thoroughly on the subject so you can decide for yourself whether you're getting more out of it than it costs you financially, personally, etc.
> We should be permitted to consume trans fats because we are free men.
And also to paint people's houses with lead paint because we are free men.
Or use asbestos when installing insulation because we are free men.
Or dump dioxins and PCBs wherever we want because we are free men.
This "because we are free men" defense is nonsensical. It's not about what you eat with your freedom. It's about industrial additives (which is what transfats are) companies are allowed to add to the food they sell the public. And just like with lead, asbestos, and dioxin, these are health hazards that we've known for years are clearly bad for anyone's health.
So this isn't about "freedom" unless you're really into defending the freedom for companies to sell products that are clearly harmful to an unsuspecting public. Me personally, I'd like to keep this industrial additive out of our food just like I don't want unscrupulous companies adding melamine to milk to boost sales at the expense of their customers' health.
Hi have you tried the lunch crockpot? Although we do have a microwave here at work, I don't like how rubbery some foods can get, I've had mine for about 2 years now and I just plug it in 1 to 1 1/2 hours before lunch. The other advantage is that I can keep it plugged in while I eat so my food stays hot. https://www.amazon.com/Crock-Pot-Lunch-Crock-Food-Warmer/dp/B00CEILVAE/ref=sr_1_1?ie=UTF8&qid=1546539745&sr=8-1&keywords=crockpot+lunch#customerReviews
I just got this 3-in-1 avocado slicer thingie and I think it's going to change my life. The part that cuts the avocado open seems to come out gunk free and the way it helps you remove the pit is borderline magic. The part that actually cuts it into slices didn't work perfectly, but the two avocados I used it on might have been slightly overripe (it's tough to find that sweet spot on firmness when you only want to go to the store once a week, ya know?)
I can see it now. Thousands of obese, inner-city African American children walking around tracks smiling and carrying banners saying "Exercise More!" or something like that. Sadly, they'll keep chugging Cokes, walking around tracks, and getting more obese every year. It's the same "calorie is a calorie" and "fat people are gluttons and sloths" that got our nation in the obesity epidemic that it's in now. Sugar is the killer. The scam is bordering on criminal. See https://www.quora.com/I-drank-soda-every-day-for-the-past-year-Should-I-have-been-dead-by-now. Sad also to see all the non-profits accepting millions of cash from Coke and selling their reputations like street harlots.
There's also this. Maybe she'll get the hint with a locked food cage.
I actually have one of these but had to unplug it in order to plug in my very spoiled cat's heated bed.
Sometimes if you're lucky, someone else will have already figured it up and added it the way you need it. Try searching for whatever you've eaten plus the words "no bun." Ex: http://www.myfitnesspal.com/food/calories/zaxbys-grilled-house-salad-no-toast-or-fried-onions-23947448
Check out ketogains. I'm 6'1 and got down to 135 then started working out. I was around 8% body fat with barely any muscle.
So basically you still have fat but no muscle so I would just advise to start lifting heavy with stronglifts or something like that.
Here is some pics of what I did
First was last year in June or so. I was doing body weight workouts mainly. VERY beginner stuff.
This was a month or so ago
I'm eating very close but above TDEE so gaining a few lbs a month. Body fat is now said to be around 13.5% or so.
You basically have to go into crazy underweight territory to lose all your fat when you have no muscle. I would advise to just start lifting now.
Awesome! its kind of crazy how it works and the science really isn't that difficult to understand, just not 100% sure if its 100% accurate :) (double disclaimer).
here is my original post: http://www.reddit.com/r/keto/comments/24nhwn/sv_update_breaking_stalls_with_gelatin_and_glycine/
And this is the source of the higher quality gelatin that I've been using, mixed into hot tea. https://www.amazon.com/Great-Lakes-Unflavored-Gelatin-16-Ounce/dp/B001ELLBJS/ref=as_li_ss_til?tag=cxgf-20&linkCode=w01&linkId=GB7VDHA2YBTVJDCA&creativeASIN=B001ELLBJS
Its preferred by me over jello because it contains a much higher protein load.
The science is:
gelatin contains glycine, consumption of glycine promotes the pancreas to release GLUCAGON which is the polar opposite of INSULIN. Insulin causes body to store fat, Glucagon tells fat cells to release fat stores.
No but I stayed very aware of the possibility of it and stayed very hydrated and made sure to exercise to minimize the risk of it.
There are also some collagen supplements that I took for about 2 months (not sure how much they did but I don't have loose skin, which is nice) picked them up off of Amazon Link to the ones that I took
I do have a few stretch marks that I had when I started but no new ones since starting that I am aware of, so I would say that is a win!
We're not. You're assuming those things are inherently bad for you. They're not.
Check out the book The Big Fat Surprise by Nina Teicholz. It's a life changer.
Edit: and here's my blood work: https://imgur.com/a/BmpS8mk
Excellent question it is psyllium husk powder. I believe you could purchase psyllium husks and powder them yourself but it's not expensive to buy it pre-powdered. I buy mine off amazon and have found it to be handy in multiple keto recipes.
It appears it’s not true if you do it correctly.
My bad. Going off of what Dave Asprey wrote in his book. That’s apparently been debunked. As long as you do it correctly, that is. Personally I hate the taste of nuked food. But it’s no worse than any other heat source!
Thanks for the correction!
I emailed them and requested it, and here she is.
Powdered heavy cream (Anthony's, from Amazon). I portion out individual snack-sized bags of Keto Chow for each day, so I just scoop creamer into those.
Theoretically shouldn't be too hard. Toss your pork rinds in a little butter for sticking power and then some Flavacol to coat.
Keto has been great for reducing anxiety and making me feel much better about myself. Glad you found it and it helps!
Can I make another suggestion? If you still suffer from anxiety, a lot of people have found using a weighted blanket while you sleep makes an amazing difference. Much better, deeper, undisturbed sleep, which gives your body and brain a chance to do what it needs to. It's been pretty amazing.
>I always left the doctor feeling shamed, unhealthy, irregular, unfeminine, and depressed- which I promptly buried through eating sugary crap and resolving not to go back to the doctor for at least 2-3 years. Not healthy...at all.
Here's a suggested Amazon purchase that may help you in the future: https://www.amazon.com/Educational-Insights-Reading-Comprehension-Complete/dp/B0009JI4NW
Fun fact: there was a low carb diet published in 1964 called "The Drinking Man's Diet: How to Lose Weight with a Minimum of Willpower" however soon afterwards was when Ancel Keys popularised the anti-fat movement and the author became distressed that he might be hurting people.
Here in the US, Land O Lakes makes a Heavy sugar free whipped cream - if you don't have a Wal Mart in your hood you may have to look around for it or even look online to find where they distribute in your area but a couple of squares of high cacoa chocolate (Godiva, Lindt 90% etc) a dollop of whatever peanut butter you like and then a generous serving of sugarfree whip on top and just forklift dat shit right into your mouf ............you will never look at a reeses peanut butter cup again.
It ended up being a bit longer than I expected, so I've placed it in a Google document. Here it is.
Please let me know if you have troubles viewing it.
Well, Costco's rolling out Kirkland Signature Protein Bars across the country.
Online, it's 46 bucks for forty 60g bars (roughly double the size of the Chocorite bars), meaning it's 1.15 USD per bar, roughly.
If you have a Costco warehouse near you, then you can get a better value at 20 for 17-18 USD.
I heard somewhere here fresh popcorn is "low-enough" carb or something in small amounts like 1 cup actually.
Edit: Why is this downvoted? You can see it here that most popcorn have around 4g-5g net carb in one cup. Yeah not low carb but low enough like I said. So you can eat popcorn as a small snack.
The TYPE of Magnesium you take is key. You want one that has TRAACS (The Real Amino Acid Chelate System), on the label since that's a proprietary way of binding it that does NOT give you diarrhea. (If you have to have a colonoscopy they literally give you magnesium to clean you out.) I use this one: https://smile.amazon.com/Doctors-Best-Absorption-Magnesium-Glycinate/dp/B000BD0RT0/
I have that same scale(or least one that looks exactly like it)! It works pretty well.
Scale Link :)
only $20. Not bad.
Walden Farms makes a zero everything ranch dressing, but, like all of their other products, it tastes like absolute dogshit.
I started mid May of last year, so I'm coming up on a year now.
A spreadsheet I was keeping of my progress for a while and also an imgur album of my progress (last update about 2 months and 20 pounds ago for your viewing pleasure.
There's some studies that overall health starts in the mouth. And it logically makes sense: the mouth is the first defence against consumed bacteria, and if you put things under your tongue or on your gums it goes basically directly into your bloodstream. So mouth defense is very important. Also having good hygiene prevents things like gingivitis, which is inflammation in your gums. Iirc, there's some evidence that this inflammation can travel to other parts of your body too, causing issues elsewhere and leading into other diseases, besides just causing havoc in your mouth.
I'm on mobile right now but I might come back and edit this when I find the actual studies :) I'm sure they're just a google search away though
>I have not been tracking macros but figured I should start to see where I'm going wrong.
Bingo. Keto food is calorie dense and you still need a deficit to lose weight.
I use this to calculate my macros, and I use Cronometer to track my food intake. A good kitchen scale is also very helpful.
Male, 31, USA/Louisiana, 5'9", 227.6lbs.
I have no plan of winning, since I've been the tortoise in this race so far, but I'll happily take part. :)
EDIT: Feel free to add me on MyFitnessPal! Always good to be able to see other people's food diaries (if you log what you eat) and get some inspiration for meals! http://www.myfitnesspal.com/big_onion
My cues for eating are definitely less pronounced. But not stopping -- whatever is put in front of me, I could probably eat it all. Even at Thanksgivings, my stomach would be stuffed and bloated, but my mind would still tell me I was hungry.
The Amazon kitchen scale I bought is a very useful tool. It keeps me from getting my portion sizes too large. And it's a much easier way to put together a recipe -- just add ingredients by grams instead of measuring each with teaspoons, tablespoons, measuring cups, etc.
I live in a retirement community and get breakfast plus one other meal. Everything is brought home instead of eaten in the dining room, because I often need to rinse off meats and measure out servings. For example, at breakfast, I always get an "everything" omelet. It can weigh between 6 and 20 ounces. The bigger ones get cut in half (or I'd eat all of it one sitting). :)
When I have my Halo Top ice cream, I dish it into a four ounce serving cup. When I'm done with it, I'm not looking for more. But if I were eating it out of the pint-size container, that would be my serving size. Doesn't keep me from using my finger to get every drop of ice cream out of that four ounce cup.
As Clint Eastwood's Harry Callahan said, "A man's got to know his limitations".
I was just not able to manage them well before Keto.
they're on Amazon - but are they worth the extra cost? I have the DaVinci sugar free syrup which has sucralose but not malodextrin
You need an egg steamer! Perfect "boiled" eggs every time. Mine looks like this but I paid $14 for it on amazon. https://www.walmart.com/ip/Dash-Go-Rapid-Egg-Cooker/37017598?action=product_interest&action_type=title&item_id=37017598&placement_id=irs-106-t1&strategy=PWVUB&visitor_id&category=&client_guid=01a09ee2-3c94-4edb-bc2f-17a...
Friendly neighborhood hacker here:
Try this link:
http://www.myfitnesspal.com/reports/results/progress/1/365.json?report_name=Weight& you'll get the raw JSON data they use to draw the graphs
(no this is not illegal, you browser downloads it anyways to draw the plots)
That number is way off. Higher fat is higher calories, because fat is more dense than other nutrients. You're right to be cautious and count, but 1500? No way. More like 570 (although the carb count on this listing seems wrong/high).
Don't rely on motivation. It comes and goes. A great book to read: The Power of Habit. Basically, get a long enough streak of under 20g of carbs going and it will just become how you eat. There is some will power involved in the beginning. It's okay to tell yourself no. Whatever you're missing, you already know what it tastes like, and it isn't going anywhere. Sugar/pizza/bread will still be there far into the future if you decide you want to indulge. Think about what you want more, not what you want right now.
> I'm 14. Should I be worried about anything by doing this diet?
Nope. They put epileptic kids on it all the time. Just remember to drink LOTS of water. (this is not medical advice, consult your parents and/or physician before beginning any weight loss program, etc, etc)
> Will this change my exercise in any way? I've been doing mostly cardio.
Cardio won't help you lose weight, but lifting weights will. If you enjoy cardio for other reasons (practicing for a 5k, general heart health, etc) it may become more difficult at first (you may even need to skip it entirely the first week), but that will pass.
> What foods are acceptable in the diet? I've already read the FAQ but I want details.
Check the nutrition info on everything you put in your mouth, and make sure the carbs minus fiber is less than 20g per day. Do that for about 2 weeks, and then you'll have a good enough feel for what you can and can't eat that you'll rarely need to check nutrition info.
In general, though, you'll be able to eat meat, leafy green veggies, brocolli, cauliflower, cheese, heavy whipping cream, cream cheese, berries, eggs, and fats/oils. Check here for a more comprehensive list.
I put this into a Google Spreadsheet if anyone wants to research the Fiber content and add it in you're more than welcome to. Otherwise I will do it when I get home and try to add more fruits as well.
Edit: Thanks a bunch to aphrael for adding in all the fiber and calculating the net carbs. I've now locked the spreadsheet to editing. It is still available for use as a reference to whomever would like to use it.
Meal Plan from a Ketoer
List of Food and Net Carbs
Should get you started.
Hope this helps,
From Taubes' "Why We Get Fat":
>This logic may have reached the pinnacle of absurdity in 1995 (at least I hope it did), when the American Heart Association published a pamphlet suggesting that we can eat virtually anything with impunity—even candy and sugar—as long as it’s low in fat: “To control the amount and kind of fat, saturated fatty acids and dietary cholesterol you eat,” the AHA counseled, “choose snacks from other food groups such as … low-fat cookies, low-fat crackers … unsalted pretzels, hard candy, gum drops, sugar, syrup, honey, jam, jelly, marmalade (as spreads).”
That is from page 162, should anyone care to read it directly.
Here is a starter week plan I made for a few folks on this board.
All told it costs me about $5.50 a day to eat Keto. And since I cook all the food at once, I get to be lazy the rest of the week. : )
You're quite welcome! It's hard to figure out what to eat and what not to eat. Even in the rest of this thread, you can see keto-followers like me debating with other keto-followers about the "right" approach to keto! So it's not always easy to know what to do, even if you've been doing it for a while. I'm on my second try with it, first time was "Protein Power" which is similar to Atkins, by a husband-wife pair of doctors. I lost a lot of weight, and then gained it all back and more. This time, I am doing more of a low-carb pescetarian variation on keto, and so far, so good! Plus I feel like this is a diet I can stick with even after I lose the weight - like, forever. Plus I feel like I'm getting better nutrition overall (disclaimer: I'm working with a nutritionist and a doctor this time).
So, pick an approach that works best for you, and keep asking questions whenever you're not sure. :)
It's because of all the foods you're eating that are rich in biotin! (or vitamin B7) Nuts, eggs, pork, tuna, and avocado are all rich with it. You're probably noticed that your hair and skin is healthier, too :]
There's really no reason for them to blow a fuse. I wasn't able to continue the experiment long enough to produce anything that couldn't be called "incidental or anecdotal" weight loss. In my opinion, calorie counting just isn't necessary on keto unless you have a real eating disorder. Your body will make it very clear when you've had enough. I've certainly found my limit!
Honestly, this is 100% due to keto. I haven't been exercising much, mostly because my knee can't handle much cardio. The only daily "exercise" I'm doing is the 366 Pushup Challenge :)
I'm feelin' great, but have a long way to go before I'll be satisfied.
Edit: You guys are awesome :) Thanks for all the support these past few weeks. Couldn't have done it without you and I'm lookin' forward to being that support system for anyone else who's just starting out!
I got a Toddy for cold brew and it was a game changer! I was always a person who liked a little bit of coffee to go with my creamer lol. With hot brewed coffee comes a rounded flavor, a satisfying aroma, a gentle sweetness, a crisp acidity, and a hint of lower bitter notes to wrap it all together. Great cold brew coffee has a smooth flavor, a rich sweetness, a very gentle hint of acidity, and virtually no bitterness. Because there is barely any bitterness that I need to cancel out with loads of sugar and cream, I can take a cup of cold brew with a splash of heavy cream and its perfect!
Question, I have been taking one of these quest bars relatively often, but not the Hero bars. I am looking at the nutrition info, and in the same line on Amazon is says 4g net carbs and then 13g sugars... Am I missing something? Erythritol is on a different line entirely.
The ones I am using now are like 4g erythritol and then a block of damn dietary fiber, lol.
You're thinking antipasto but that's a reasonable substitution!
I made Kale Chips today. I used a little bit too much olive oil (not doing that again), but they were crunchy and delicious! Definitely making them again!
Um. This article is full of misinformation. It's a myth that you have to drink 8 8oz glasses of water a day, as well as caffeine being dehydrating in normal amounts. I can't actually find any reputable sources that link water weight with water. Yes, it can help fill you up if you're feeling hungry, and you should drink plenty of water and stay hydrated, but yeah.
Whooshes and stalls... It's not uncommon to go a few weeks while losing nothing and then drop 5lbs overnight even. I lose this way also. If you began in October, you've lost 18lbs in 9 weeks. An average of 2lbs a week is a perfectly healthy rate of loss.
You can use something like MFP to check your daily caloric intake if you're concerned that you're not eating enough and losing too quickly, but if you diet is consistent and you're eating enough and feeling good, accept that the scale is a crazy bastard sometimes and keto on!
So after two months without a single cheat day, I have lost 25 lbs as of this morning. I still have a while to go (43 more lbs to be exact), but I never could have done it without you guys! Also note major hair change. I used to have a DGAF attitude about my appearance. I never thought I'd ever feel confident enough to wear skinny jeans, but here we are!
For anyone interested, here's my food diary: http://www.myfitnesspal.com/food/diary/kimbasnowpaw
I believe the majority of the people in the reddit keto group on MFP are female: link. You can just check out their picture to see, most of the time
Have you read Keto in a nutshell?
The very first question is: "what the hell is a Ketogenic Diet?".
The FAQ also is very helpful.
Your initial assumptions are not inaccurate, it is high fat low carbs, and the carbs you do get should come along with a lot of fiber (green vegetables).
Since you are new to it check out Keto in a nutshell it is a great primer, and/or read the Keto FAQ.
in r/keto we'll all be your buddies :-)
1) start with making your food plan for the next 3 days, if you make a plan you can just stick to that and don't have to count
2) it doesn't have to be 0 carbs, if you stay between 20-40g you will be fine! check out this great list of acceptable food from the FAQ link
example of my first 3 days of keto, i got in ketosis the 3rd day after workout:
for the quantities just make sure you're in calories deficit and drink at least 3 liters of water per day.
no real need for red meat, chicken comes in many varieties and fish as well - play around and get creative.
i also do keep a shopping list to which i add stuff permantly that helps me to find new combinations of meals.
Straight out of the FAQ which is recommended reading for every noob:
How do I get started?
Pretty simply just start limiting your net daily carb intake to 50g or less. This is adequate for most people but you may need to go lower. Your macro-nutrient goals should be about 60% fat, 35% protein and the other 5% carbs. It's OK if the fat and protein numbers fluctuate but keep your carb intake to 5% or less. This means you'll be eating things like whole eggs, fish, beef, chicken and turkey, green vegetables, extra virgin olive oil, cheese, butter, cream, nuts, seeds and, of course, bacon.
"AreYouReadyToReddit made an excellent meal plan available on google docs." It is complete with a shopping list, meal plan, rudimentary cooking help, and lots of helpful advice. Also check the sidelinks as there are many great recipes in there. Another way to get started is to search r/keto for 'Food Porn' and 'Recipes'. Pick several of your favorites, compile an ingredients list, and go shopping. "Example Shopping List."
Chuck those vitamin enriched candies and get a simple multivitamin/multimineral supplement if you aren't eating enough veggies or organ meats.
If you haven't already, please read the FAQ in its entirety. People have spent a long time writing it and keeping it up to date. It's well worth a look, I promise.
Welcome to /r/keto.
The brown bags up top are actually my breakfast and snacks.
They each have:
2 hard boiled eggs
2 strips of bacon
1 stick of string cheese
a bag of 18-23 almonds.
The 6 containers on the lower right are my lunches (which I also bring into work) they are 1/3 pound of ground beef, a cup of broccoli, and handful of shredded cheddar cheese.
I have a little guide for making your meals for the week all at once if you're interested.
You hear people worry that sucralose, saccharin, or the like might cause blood sugar levels to rise.
They don't. They couldn't, without being a major health risk-- an insulin spike without sugar to balance it can kill you, like dogs and xylitol.
If you want to keep it dead simple and avoid any other apps, trackers, account creation, you can just do a simple spreadsheet with columns for date and weight.
I use Cronometer to track both weight and food intake for each day. The data can later be exported to CSV and opened in Excel if needed for any reason.
Take the time to watch that movie. It'll change your entire viewpoint on the modern american diet (Aka Standard American Diet)
By simply shifting your diet from the typical 60:15:15 (or whatever is the norm) to a 40:30:30 you will lower your weight, have more energy, and be less hungry.
That being 40% carbs, 30%fat 30% protein.
Of course on this subreddit most of us likle less carbs, but I'm just saying as a society, we would benefit from 40 30 30
Yes! From scratch = cheaper, control over what exactly goes into it, freedom to experiment, better tasting, and better for you.
It is remarkable to see the change in the grocery aisles over the past several decades - the frozen prepared foods have exploded, in addition to the myriad kinds of variants of things that didn't exist before.
This article from Consumer Reports says it this way: in 1975, an average of 8,948 items; about 30 years later in 2008, almost 47,000 (that's five times!)
Keeping it simple with 'real' food and making from scratch means more happiness too - the book 'Paradox of Choice' is mentioned in the article linked above, the more choices we have the less happy we are (we think about the opportunity cost of one of many choices, and regret all the other things we did not choose).
Buying some cheese and eggs and steak and low-carb veggies? Pretty easy choices here.
Here you go.
I wrote this up for a few others. They've reported good success with. I'm on week 4, and I still portion out my meals like this, it works great (Plus keeps my kitchen a lot cleaner!)
Edit: The only change to this in my diet now is I also by string cheese, and put 1 stick in the brown bag to have during the day for snack.
>seems a lot of people here go bananas on cheese and dairy, is this generally permissable?
be careful with your expressions. Bananas have a ton of carbs and sugar, so if you go "bananas" over anything it probably won't be good. : )
But seriously, any source of low carb and/or high fat dairy is good. This means milk isn't very good, but hard cheeses are great. Heavy creamer is acceptable.
To clarify though, calorie limit is still important. If you stick to the right foods and still eat over your BMR + Exercise you're not going to see much change.
I've made a kind of shopping list/primer for intro to keto that others have found helpful. You might find it useful too.
> Could we have a link or a paste of the grocery list ? Can't seem to find it in the original thread !
Here's AYRTR's Google Doc.
> That’s not the way cholesterol levels in the blood work. What you eat is virtually meaningless in that aspect, it is all genetics
The only thing I disagree with. Healthy food with moderation does not impact it aggressively. Heavy amounts of transfat can though. Also genetics does have an impact... but exercise can almost always trump it.
I put avocado in a lot of my meals, now. nutrients
It has a bunch of carbs, but they're almost all fiber so they don't really count towards carb intake. Plenty of fat in them. Loaded with deliciousness.
It's super over complicated but Im a business analyst and OCD so this kind of fits everything for me.
not a template it's my actual sheet so you can see all the data I've put in over the last 5 weeks, wins as well as losses
I tried My Fitness Pal and I HATED it. Especially how you need a subscription to Premium to get VERY basic features. Ridiculous. Been using Cronometer for almost 2 months now. Free with ads, 3$ without ads. There ARE premium features as well (35$/year or so) but you don't need them. I only paid the 3$ version.
Love their database. I log my own recipes in there (you can share them with premium but I don't need that feature so idc). It's nice you can entirely customize your recipes.
You can even change a recipe but keep the old data logged for previous days. I could go on for hours probably about how much I love it and how much being able to track my micros helps first and foremost. You can customize everything according to your needs (your macros AND micros), like if you have deficiencies and your doc tells you to get more of something you can override the RDA setting and just put in it what you're supposed to have. LOVELOVELOVELOVE!!!!!
And their database is either through their own research or based on labels. To add something to their barcode database you have to send an image of the food and its nutrition label, you can't just add it willynilly which I like.
There's no way to add recipes through URL sadly but I think it's worth it with how much you CAN do with the app otherwise
Step 1. Download the Cronometer app.
Step 2. Learn your goal macros. You should be in the neighborhood of 2300 daily calories to maintain, 1700 calories to lose weight. This is a good starting point.
Step 3. Your protein macro goal for the day is in the neighborhood of 130 grams. Your carb limit is 20 net grams (total carbs minus fiber carbs). Fat grams is your throttle. You can go up and down in fat grams, but protein and carbs need to be locked in to those numbers. Here are some good keto fruit and veggie options.
Step 4: Track and make sure you eat 3000-4000 mg potassium, 400 mg magnesium, 3000+ mg sodium each day, either through food or supplements.
Step 5: Try to do some of sort of exercise activity most days. Log them into Cronometer.
Step 6: Start right the F now. The rest you can learn as you go.
>There seems to be tons of debate on alcohol sugars or something.
Sugar alcohols/polyols are not all created equal. An Atkins bar or pack of sugar free gummy bears, both packed with maltitol, are more likely to cause issues than a bar of Lily's chocolate primarily sweetened with stevia and erythritol. In theory, subtract sugar alcohols from the carb count, but double check the ingredients list. Evaluate your own results, they matter more than others' opinions.
>So if I read a label that says 10g carbs and then 5g of fiber then I should only count 5g net because my body isn’t digesting the sugars in that fiber?
There are no "sugars" in the fiber. Fiber is simply not processed by your body in the same way that effective carbohydrates are. If you're outside the US/Canada, this is not even controversial as labels from most countries pre-subtract the fiber for you.
>Is there a good way to keep track of those things in MyFitnessPal? I can’t seem to set my daily goals where net carbs easily tracked
Sugar alcohols can't really be accounted for in MFP to my knowledge. Fiber can be subtracted manually (in your head) or using the script given in the sidebar.
Worth noting that Cronometer has native functionality to both count net carbs by default and account for sugar alcohols.
Like anagraphy says, it will work and it will take time. I only weigh myself once a month to filter out noise in my weight data.
You should aim for under 20g of carbs per day, not 30.
Also, make sure you're eating enough fat. If you haven't already, create a myfitnesspal and use cavemanketo's keto configuration. Then it's just as easy as making sure you eat the same amount of protein and fat by weight so that your fat to protein ratio is optimized for keto.
myfitnesspal and don't forget to set phasers to keto!
Again, and I can't really emphasize this enough, all glory to caveman_keto for the configuration guide.
This is the first time I've heard of the Norway butter. What about it?
edit: after reddit search...
Norway Ran Out of Butter Because the Entire Country Ate It All for Their Fad Diet
Best. Title. Ever.
> In general BMI is a good thing to give you an idea how you're doing.
I'd say BMI is much better for large groups of individuals
for an individual, the waist to height ratio is much better
should be your waist isn't higher than 0.5 compared to your height
so if you're 175 cm, your waist should measure half that, or a bit less. 87.5 cm.
here's a calculator
As mentioned by others, there is a small amount per serving (tbsp) - so if you're using it in higher volumes, like when you make ice cream, it's definitely not 0! (And a lot will depend on your source; this site, for example, lists Land O' Lakes at 1g per 2 tbps.)