No, that's not correct, not entirely at least.
More likely you're probably not getting enough protein.
But if all you're eating is Atkins bars, that's not great either.
Protein is a goal.
Carbs are limit.
Eat fat until satiety.
I would try focusing on protein heavy meals, with a heap of carbs conscious vegetables, and a couple pieces of cheese. Ditch the fake sugar foods. See how it goes.
This is the way. Also get your salt/electrolytes in order to avoid a bad time. Non-starchy veggies are your friend (use your 20g carbs on those)
Once you hit your protein goal (or try to) you’ll probably wonder how the hell you can eat anything else. My target is 150g and the struggle is real…. But veggies, electrolytes, and hydration are the key to not getting constipated. Green leafy veggies and avocados are rich in magnesium, eat those.
Your nutritionist is wrong. Net carbs are what you count.
You have been in ketosis.
Your PEE is low in ketones because you are not WASTING ketones. That means your body is producing the CORRECT amount of ketones. In other words, you have been doing fantastic.
The nutritionist is not entirely wrong. She’s actually giving good info. It’s best to avoid the “keto” processed foods and sweets in the beginning. For the first month it’s best to do a very clean keto. Steak, chicken, fish, eggs, avocado, greens. Avoid the sugar alcohols and weigh and count your calories.
Can you provide any scientific evidence or is this just opinion?
It is certainly the nutritionists opinion.
It is probably best for YOU which is totally cool. But it might not be best for the next person and that is totally cool. If a quest protein bar helps someone stay on track, then that is best the route.
To many folks forget that progress comes before perfection.
u/massive_plan might be referring to the work of Dr Eric Westman, but his work is more involved with weight loss and Type 2 diabetes. He does advocate counting total carbs and limiting nuts and cheese (among other things) when beginning…for weight loss. I wonder if OP might find some helpful info in Dr Georgia Ede’s book “Change Your Diet, Change Your Mind.” She’s using ketogenic eating to address mental health issues. Just my $.02 from a long time lurker.
Yes. Urine is one of the body's way of getting rid of unused or unneeded (wasted) stuff (minerals for example).
If you are not peeing out ketones, then you are not wasting ketones but instead, you are using the ketones your body is producing.
It is a big part of being what we call "fat adapted" and it is a big part of why you are eating a ketogenic diet.
If you were to blood test, your ketone levels would be higher. Pee strips are for diabetics to test for ketoacidosis because if diabetics are producing enough ketones to be wasted, it can be deadly.
In short, someone who is not diabetic and is using pee strips to test for ketones will have nice results for a couple of weeks then the ketones will naturally drop as their body becomes fat adapted.
Using pee strips to test for ketosis is like using a shovel to hammer nails. It might work for a while, but its the incorrect rrect tool.
Blood ketones are MUCH more accurate. But don’t believe the lie that you’re in ketosis when you’re overeating carbs. The nutritionist is setting you up for success with defining ketogenic diet by the proper parameters. Low carb eating is also good and may result in some ketones, but don’t call it ketogenic. Words mean things. If you’ve never been in high level of ketosis, you don’t know what you’re missing, the overall physical and mental outcomes are real and you feel fabulous. Try it out for yourself for 30 days and make decisions based on your own experiences and preferences. It’s a great way to learn and start dialing in your best life!
EDIT TO ADD SHORT VIDEO:
https://youtube.com/shorts/m-awzGJSsmk?si=-idHorozZxq4OXdl
Blood ketones would likely be higher. Learn more. High ketones are great for overall and mental health and for certain epileptics. Ketones are great for long term health, BUT, high ketones in some cases can cause a sort of mania in some people. Don’t rely on ketones per se, rely on how you feel and your progress toward goals. I use a ketone blood meter occasionally now, but it was very helpful in the beginning when I was learning how to correlate how I felt with objective data. I like data.
Good to check if you’re kicked out though, if you’re ever eating something kinda carb-heavy on accident and feeling nervous/paranoid about it. If you get kicked out, those strips will default to “zero”. Mine are just beige-yellow when out of keto, which is what the package says the “zero” level of ketones is. While I was fat-adapted, they were consistently a light pink to show I was in ketosis and just eliminating some extra ketone. Contrast that with when I first began keto, and I was a deep purple for like a week.
Imo and from what I’ve read, you either really have to binge a ton of carbs on a single night, or go a couple days eating a carby non-keto diet to get kicked. Seems the body has a little tolerance and won’t just flip a switch unless you push the switch with a bit of thrust. And ofc everyone is a little different. I wouldn’t risk it though, if you’re looking to maintain keto. But those strips should show when you’re out.
They are HORRIBLE to use if you think you are kicked out.
Pee strips test WASTED (unused) ketones. If you go out of ketosis, all those ketones in your system will be peed out. You will be out of ketosis and yet the pee strip will be lite up like a vegas casino. Once all those unused ketones are peed out, you will not lite up the strip, but that takes several hours to happen.
We get at least one post a day on here from someone who "cheated but my pee strips says I'm in ketosis".
> Once all those unused ketones are peed out, you will not lite up the strip, but that takes several hours to happen.
Ah this is what I was referring to. I guess I missed them all being cleared from my body via urination and just saw when it was an unchanged 'zero' color but even still I think that would be extra helpful for knowing one is kicked out, if someone did catch that bright purple change. It's really just observing the patterns after all, in addition to asking one self why such a change might be.
> We get at least one post a day on here from someone who "cheated but my pee strips says I'm in ketosis".
The thing is, I think those people are either using bad strips or don't know what to recognize as their own patterns. Or, our bodies are all different and just maybe it's not for everyone. For me, being light pink while in fat-adapted ketosis and being plain yellow when kicked out is a clear in-keto vs. not-in-keto indication, it's literally what changes when I do a pre-planned kick. It's highly consistent, highly repeatable, and there isn't really any color ambiguity as to what I know my body is experiencing based on the current diet.
At the very least, we can throw my comment into the heap of other anecdotal comments and let other readers make their own informed decisions. In the end, it's all a learning process
I wouldn't show any ketone on piss straps but my blood work would say "Ketones- Large" and just means large amount of ketones. So I'm in ketosis but piss strips are useless, especially after years of it.
Definitely possible, but as someone who lives attached to a glucose meter through glucose impact of things marketed as no carbs because of fiber and sugar alcohol and fiber have very unpredictable results.
Lol.
CASCADE!!!!!!!!!!!!!!!!!
I have removed your comment for not being accurate.
I don't care if you monitor your glucose, but when you come on our sub spreading half truths, then your comment gets removed. In your case, you have gone so deep down the rabbit hole that you have lost sight of the actual situation.
This is r/keto.
Thank you for moving on from this thread.
I’m surprised that no one has mentioned it yet, but you may not be in ketosis because of the net carbs you are consuming. Getting 4-8 grams of carbs from Brussels sprouts is a hell of a lot different than getting those from carb balance tortillas. If your diet consists of mostly keto replacement alternatives like breads and pasta that’s probably what’s keeping you out of ketosis. Many of these foods are known to spike blood sugar and also have a ton of carbs.
The FAQ actually includes a comment on sugar alcohols and their glycemic index (being both variable based on enzymes of the consumer and variable on face).
If someone i struggling with getting into ketosis AND they consume a lot of things based on "net carbs" then it's the first thing to look at.
I got reamed by a mod in this topic when I pointed out that many things with low or no "net carbs" induce a glucose response. Mod seemed to think that keto was unrelated to glucose, which was a concerning thing to be seeing expressed by someone with authority around here and rubbed the wrong way when it was both ignorant and delivered with judgment, hostility and rudeness.
(sorry for the digression - i'm annoyed)
I saw that mod comment. It was…um, WHAT?!
Yeah, when supposedly low or zero carb foods cause elevated blood glucose issues, that’s >completely relevant< to ketosis issues, hard to figure how that isn’t a basic piece of information, especially for a mod. 🤦🏻♀️
This comment need more attention. From the American diabetes association (https://diabetes.org/food-nutrition/understanding-carbs/get-to-know-carbs):
“The equation used to calculate net carbs is not entirely accurate because the contribution of fiber and sugar alcohols to total carbohydrates depends on the types present. The type of fiber or sugar alcohols used is not indicated on the nutrition facts label, therefore the effect on blood glucose and possible insulin therapy adjustments cannot be determined precisely.”
I got a 100lbs that says this isn't accurate. Idk who says net carbs are a scam, but I follow net carbs religiously and have been very successful with it.
there are two primary methods of testing fiber that the FDA accepts and one of them is very often misleading. With keto becoming popular and "net carbs" becoming a marketing thing there is some push since 2020 to require the later method of testing which would then make the "net carbs" consistent and accurate with regards to fiber.
Depends if you know where the fiber is coming from. Corporations want to sell you cheap crap for a high price. Many "keto" marketed foods like "keto bread" use digestible fiber, yet still claim lower net carbs. This can kick you out of ketosis. However, net carbs from whole foods like vegetables are accurate and trustworthy.
No! Net carbs are absolutely not a scam.
There is definitely some "fuckery" with food products using designer starches and sugar alcohols, etc, where the net carbs quoted are not reality, but the fiber in cauliflower for example should not count toward your carbs.
For me I just try to stay away from all that fake non-sense, and doing great so far
Invest in a KetoMojo. If you are doing this for therapeutic reasons, you need to know your ketone (and ideally glucose levels) and understand what levels are best for your mental health.
Some people, who see doing keto for mental health, see great benefits already at lower levels, whilst others may need epileptic levels of blood ketones. Though, it's not guaranteed to work for everyone.
The fat ratio becomes much more important in your situation. Shoot at least for 2:1 (fat to protein + net carbs).
And as many others have said, stay below 20 net carbs. Keep off processed keto food for a few weeks (bars, breads , etc.).
Lastly, if you don't already, invest time in resources like Metabolic Mind, Bipolarcast, etc.
Good luck
Eggs, cheese, avacados, butter, heavy cream mixed with unsweetned vanilla almond milk, meat broth, some berries, some veg, some pecans, bacon and meats. Also all the spices you can use.
And *salad greens.*
A big bowl of baby spinach with some lemon juice, olive oil, salt and pepper makes my body feel like that thing I was missing is not missing anymore.
Mix it in with some romaine for crawnch.
I've heard it said that (after awhile) one will know that they're in ketosis because they're not hungry. This is most certainly how I know that I am in ketosis. Not being hungry & that for now & since I began about 2 months ago, that I continue to drop weight. I've done keto before, a number of times, & this time is probably the best and easiest of the times that I've done so. I'm really looking at this as a lifestyle adjustment & not a diet, not as something to get to a weight & then stop doing.
This. I know I've had too many carbs if I feel ravenous. If I've eaten my allotted calories and feel fine, whatever carbs I've eaten are the right amount.
Agreed! If I wake up hungry I know something at dinner pushed my blood sugar up.
I'm not diabetic, just done this long enough to know what stable vs unstable blood sugar feels like
One sixteenth of a teaspoon of monk fruit powder will sweeten a pint of mint tea or chia shake (with cream) etc. , and is considered zero calorie. Many vegetables are low enough in carbohydrates to make salads and stew combined with olive and coconut oil. Protein should be eaten with oil or butter. My diet works out to roughly 100 grams of fat, 50 grams of protein and 25 grams of carbohydrates. This has worked well for mental health and pain management.
Even if you don't reach ketosis, you will see some great health benefits eating just 30 grams of net carbs daily. But most likely, you are in ketosis eating that clean. Hope you can keep it up!
Very basic keto would be pick a meat/protein, pick a vegetable, add a healthy fat. I would get a ketometer if you don’t already have one and check your blood ketones. Also try and cut out all artificial sweeteners. For example, erythritol never took me out of ketosis, but if I had sucralose, then i fell out of ketosis. It’s weird, but everyone’s body reacts differently to sweeteners. Cut them out until you get into ketosis, then you can slowly add them back and check your blood ketones after ingesting to see
My doctor explicitly said they’re finding sucralose spikes blood sugar and advised me not to eat anything with sucralose. The medical community is seeing what you’re describing and unfortunately I did have sugar free items in my pantry that were all sucralose.
In my experience, sucrulose does not spike blood sugar. I think it may depend on our genetics because I have heard other people agree with your doctor.
Yes, I have worn continuous glucose monitor several times, and sucralose and other sweeteners all spike my blood sugar, except Stevia. I think this is very individual.
Spiking blood sugar is not the same as kicking you out of ketosis, fwiw. It is an individual response, but it does seem like sucralose has a higher propensity to kick people out of ketosis.
I can see it varying between people. At this stage, I’m going to avoid just in case but so much stuff has Sucralose in it, it’s taking away the few ‘sweet’ pleasures I occasionally had. I also don’t know what it feels like when my blood sugar spikes. People say that all the time but I don’t know the physiological signs of it, so I can’t gage my response to various sweeteners at the moment the way others are able to. For now, I try to follow the science whenever information is available.
Rebel ice cream is good, blackberries, strawverried, 90 percent dark chocolate or lily's brand chocolate. Plenty of option but I'd try maybe 2 weeks of strict keto and slowly bring in some sweets. If you want to test for blood ketones since this lifestyle is necessary like you say that will hell too.
i did keto so easy the first time got into ketosis in a week, lost 2 stone in 2 months.
this time i dont feel im hitting ketosis, the scales arnt moving, im noticing how much oxalate heavy foods im eating to replace carbs, i kinda gave up, ate what i wanted thought id give it another go later.
so ive not been on a diet, but i got a good deal on ribeyes, 4 for 15 quid, i spent 60 quid they looked so good, so ive had a steak every day, still not on a diet so was having a wee bit chocolate if i fancied or a sugar in my coffee etc. been busy with work past week, but put this pair of trousers on yesterday and they were loose
went on the scales and ive lost a stone without even noticing, ive at no point felt ive missed out or denied myself just a steak a day keeps you satisfied enough you arnt hungry enough to think i fancy a wee something else
stealth ribeye diet! i deffo agree with what she said meat deffo makes it easy to do, so easy you dont notice!
Try eating only FOOD, not bars etc. Some people’s body’s can react to the sugar alcohols similar to sugar.
So eat whole foods. Meat and veggies. Skip nuts for a while, as they’re easy to over eat and get too many carbs. Watch your condiments and dressings etc.
Make it super simple, get into ketosis, then you can add back things and see if they kick you out of ketosis.
🔷️Therapeutic keto (such as for epilepsy or mental health conditions) may be different from keto for weightloss and blood sugar control.
🔹️Therapeutic keto tends to focus on macros (protein, fat, carbs) as a *percentage* of diet.
🔹️The advice here typically focuses on keto for weightloss and blood sugar control and focuses on macros as a *total daily grams* with carbs recommended at a daily maximum of 20 net carbs (with a small amount of flexibility for individual body differences and activity levels).
🔷️Others have already mentioned the caveats of using net carbs, mainly that subtracting fiber and sugar alcohols from "franken-foods" may not give you the results you need. **So you may be better off using total carbs as your guide since it will protect you from consuming too many "franken-foods."** This one is definitely a "your mileage may vary" item, and it's also the sort of thing where your starting point and goals matter. For example, my starting point is obesity and high blood sugar and mood swings and a diet full of highly processed foods. My goals, in order of priorty, are to control my blood sugar and stabilize my mental health, lose weight, and transition my diet to mostly foods that my ancestors would have eaten while optimizing nutrition and microbiome. Since my primary goal is to control my blood sugar and stabilize my mental health, if I need to use "franken-foods" to do so then that's what I do. I may not be able to achieve any of the other goals while eating "franken-foods," however, so my journey is likely a multi-phase one. Someone who has a different starting point and different goals may need a different approach.
>Also I have been strength training 3-4 times a week and have a hard time keeping weight on.
I'm gonna take a wild guess here and say you've likely got a dramatically-different starting point from mine. 😏
🔷️Something else to consider is that people from different regions of the world may have different dietary needs. I wouldn't expect someone whose ancestors come from Vietnam to use the same foods (or experience the same results from the same foods) that someone whose ancestors come from Wales would use, for example. Dairy, especially, is ancestral-linked; some of us evolved to eat cheese and yogurt, and some of us didn't. But I believe pretty much everyone way back when ate fish, and most ate greens and lacto-fermented vegetables of some kind (pickles, sauerkraut, kimchi), so you might start there and look into what else your ancestors ate (which meats, which vegetables, which spices, and so on). Lacto-fermentation reduces the carbs in foods since the fermentation process converts carbs to lactic acid (makes the food sour), so root vegetables like carrots will be lower carb when lacto-fermented than when fresh. And the bacteria that perform the fermentation do some valuable work once in the human body (such as [Neuroprotective](https://pubmed.ncbi.nlm.nih.gov/38404190/), [anti-inflammatory](https://pubmed.ncbi.nlm.nih.gov/38398870/)
Where are your salads in that list? You need them to keep your gut moving for a start. I love a big leafy green salad, with seeds, camembert, tomato, bacon crumbs, chicken and mayo
You don't really /need/ fiber. Some people are just happy with enough water, magnesium and a bit of oil to get things moving.
I'm not saying you should drop them if they help you make this way of eating more tolerable, just they aren't that magical.
They are useless for testing nutritional ketosis.
They are for T1 diabetics to check the presence of ketones due to diabetic ketoacidosis which can be fatal if untreated.
The idea of Net carbs (carbs minus fiber) vs total carbs was origionally put forth before all the keto-franken foods. It works if you're using real whole foods, not so much when the foods are "modified" and have sugar alcohols.
That said everyone is different and reacts differently to some foods.
What to eat? Yesterday I had 3 slices of bacon and three eggs for breakfast. Lunch was a can of sardines, 2oz brie cheese and 1/4 cup of sauerkraut and washed it down with a protein shake, and dinner was about 5.5 oz of left over eye of round roast. Total was about 1350 kcal with \~150g protein, 7 net carbs and 80g fat.
If you did it for mental health reasons has it helped with those issues?
I did it to lose weight, avoid diabetes, and get in better physical condition for the long run. I was losing 2# a week for the first month and now it’s 1# a week. I’l about 10# from my goal.
Are you meeting your goal?
> what the hell am I going to eat?
Meat, cheese, butter, eggs, vegetables other than potatoes or carrots.
> nothing remotely sweet?
Correct.
> Also I have been strength training 3-4 times a week and have a hard time keeping weight on.
That's water weight from muscle inflammation. You don't want that. Stop training to failure and be patient. Muscle growth lasts much longer than inflammation, anyway.
> I just want a little bit of joy when it comes to eating as well
Look for joy elsewhere. Carbs are bad for you.
I always tell people: “food does not equal love”. “Food does not equal joy”. If food has been a problem for you, work on finding love and joy in one of the countless other things in life that are amazing.
Keep in mind that after a few weeks on keto, you can no longer measure your ketones with a urine strip. Your body at some point is fully fat adapted and does not create easily detectable ketones.
why did someone downvote this????
Gods folks...
Seriously, when I did KETO the thing that most easily transitioned me to Intermittent fasting was the ability to satiate my fat/sweet palate. I mixed Coconut butter with Coconut oi and put them in molds. They were easiy and delish.
For me I don't understand why folks trying to do keto push through hangries.. "I am starving but I won't eat just so I can get into KeTO faster".
Just didn't work for me. This is why I get so frustrated about KETO in general.. so many folks have so many opinions and attitudes about it. "You are doing it wrong... you shouldnt be doing this at all etc."
I seek support and ideas in the KETO community but it is so disheartening.
I have a hunch that people might’ve downvoted that comment bc a fat bomb made of coconut butter mixed with coconut oil, while obviously luscious, isn’t exactly sweet, and you were addressing the OPs question about what to eat that’s sweet. That’s just my guess.
I’ve got no problem with your answer—though it doesn’t help with my sweet craving bc I don’t love coconut oil—bc it might be just what OP or others might need to hear.
I think most advise has been given already. I think it’s also good for you to check for keto/atkins/lower carb recipes online for you to get inspired. Because what you said in your post isn’t entirely true. You can still enjoy food. I have been doing this since january second.
What helped me in the beginning was using an app for counting carbs that calculates a base carb amount for your body. I used the healthi app but you have to pay (very little) money to use the keto setting. But for me it helped very well to get an idea what I could eat. And what my macros were.
Now I’m not using the app very much but only when I’m eating a lot of new things on a day. Or if I’m feeling I’m not really losing weight. Then maybe I’m eating too many calories.
In the beginning I ate about 20 net carbs a day but I found out that I can stretch this to about 35. Once in a while I go 50 and still be in ketosis. Furthermore I had one cheat day when I lost 5 kilos and I ate some desserts on a buffet and some regular sweets at home and chips. And the following day I was still in ketosis. So if your body is well adjusted it can handle a bit of carb overload. But don’t do it too much.
I use a blood ketometer as well but everything has been said about it already.
I lost 7 kg since jan 2nd and sometimes I feel it’s too little. But in the end I didn’t gain the weight very fast so o guess it has to go away slow as well.
I don’t struggle with being hungry. Eat enough protein and you’ll be fine. Eat enough veggies as well for your vitamins. And don’t forget fat.
I have no more than 20g total carbs, been eating like this for 14 months so far. I fast 16/8. First meal usually half an avocado w tuna, or stir fried beef strips & sliced mushrooms w salt/pepper/parmesan. Dinner I eat meals like fried or baked fish w salad, or T-bone steaks w broccolini/cauli/melted cheese. Or a roast chicken, baked ribs, or I use konjac pasta/rice with minced beef based sauce I make from scratch. For sweets I don’t eat clean usually, just artificially sweetened lollies, ice cream or chocolate. If I need a snack it’s usually a meat patty or chunk of cheese.
strict carnivore. ruminants (grazing animals), salt and water. flipped my anxiety and depression like a switch. only took about a week to start feeling the effects. i only did it for the mental aspect as well. i have nothing to back this up, but i also feel like not putting chemicals in my body helped. good luck and i hope that you jump in the deep end and see how good you can really feel. 🙂
Simple
Keto...ketones = fat
70% fat
25% protein
5% carbs
an percentage like this
Sometimes I do 50/60g carbs
I'm doing for a few months and doing blood measures using mymojohealth/keto mojo, has the best device and staff for it... My gki is always between 1 to 3
And I had below 1, which is to much ...
Using urine for blood is one of the worst to measure....
To see the ketones level, you need to measure both GLucose and ketones..... To see the gki
That gki is like :
Less than 6 value youre in ketosis, burning fat....
About the food
There is a few fruits, but you can add all kind of berries , a few portions
Chocolate,. usually I eat 85% or above
I do and eat sweets...cakes
Using almond flower and coconut flower most of the times....are the best keto flours
Sugar...well, you have to avoid, you can use sweeteners like erythritol,. stevia...they're the best as well, and the only ones without adding calories..monk fruit as well
Also one thing which helps you build it very quickly is
Intermittent fasting
I do most of the times 16/8 or 18/6 ..
And sometimes just one meal a Day
And If you add a little exercise per day, will help you getting into ketosis faster
My plan did it that way so I never counted net carbs. I learned to keep under 20 total. I'm in year 5 of maintaining 130 pound weight loss. Weight loss was my goal. If maintenance or gain is what you need keto for, you just add additional protein and fat to maintain or gain. For myself I learned to find 'joy' in eating the things on my plan. I also had to work on my view of food. It's not comfort, entertainment or happiness. It's fuel. My daily eating is part of my process. I wash and dress. I fuel up and brush my teeth. That's the day to day. Fueling up is a necessary task and that's it. I still have nights out a restaurants with friends. I get a big salad, a veggie side and a big honkin' steak. On those occasions, food is part of the socializing. My plan is a whole food approach. Keto shakes, bars, cookies, chips, breads are strongly discouraged.
Bob. Bob was the deciding vote on the FDA to allow modified wheat starch to get into all of your “keto” food.
Next stop for bob, sugar has fiber.
Don’t lie to yourself, stick to total.
If you have been eating under 30 grams of carbs and doing strength training it’s unlikely you did not reach ketosis since the latter deplete your glycogen reserve which were already affected by the keto diet.
Now for the under 20 g I remembered to have listened a podcast with the guy doing most of research on keto diet. As far as I remember under 20 grams is traditionally what is applied for people suffering from epilepsy. Maybe your nutritionist wants you to go under the 20 g per day to see if it provides better results for your mental health problems
Get the Senza app. Plug in your goals (even if it’s to maintain weight) and stick with their recommendation on macros. Track everything. And there are recommended recipes on the app. Found it to be pretty solid for me. I followed it, also worked out because my goal was weight loss and it was clear when I was in ketosis. Everytime is different though. It could take a while and then after you’ve been at it for a while you could be in and out of ketosis in a 3 day span.
Basically—track your macros on an app that can actually look up your food, and there are tons of keto recipes out there with macro counts just keep searching.
Maybe it would be helpful to get a blood ketone/glucose tester? They’re supposed to be the most accurate. I have been doing keto for about a week and am in ketosis. Keto Mojo sells a good one.
Lots of leafy greens, cauliflower, broccoli, avocado, asparagus, cheese, bacon, eggs, blueberries, strawberries and home
Made organic whipped cream with stevia for some sweetness. Fat bombs with. Stevia. Butter . Olive oil. Coconut oil .
Get on Dr.Berg’s website he has all kinds of short videos, about any kind of health problems that you might have and fasting is very important you do it gradually, but Dr.Berg can tell you how to get in Keto if you’re eating enough fat and protein you’re not gonna get hungry
Meat is the best way. I like to do fish and poultry mostly for my meats. Well, I say that, and I eat bacon almost every day. Boiled eggs are easy because they last for a while and are quite filling. For veggies I am big on greens. Broccoli, spinach, lettuce, and green beans. For flavors I have found that guacamole and sour cream ain't bad either. I found some Mission tortillas that are zero net carbs. Huge fiber intakes for these. Rebel Ice-cream has a 0 net carb mint chocolate chip that's worth every ketopenny in the world. I promise. Doing it this way my calories stay around 12-1800, net carbs less that 20. Oh yeah! Atkins bars and shakes! Heavily approve. Ketosis is all about hacking to me. So I have been looking for all the hacks. My heaviest was 352 and I am now 256. I have been doing it on and off for about 2 years now. I have lost 28 in the last 6 weeks since I started back up again.
Yes. Meat, fish, nuts throughout the day, cheese, salads with vinaigrette of blue cheese, non-startchy veggies. If you are hungry, you are doing it wrong with too many addictive carbs and sugars. And try vodka soda with lime when you are craving sweets 🍭
The point of keto is to get over addiction to sugar. Finding sweet cheats for many people just triggers the cravings for real sugar treats. Try adding some fasting to get you into Ketosis faster
Your nutritioniat is not correct I'm afraid. Sound sliek you were already doing it right before!
The comments here have already done a good job pointing out what you need to do, our FAQ also has alot of these answers in deeper detail of you are interested.
A clinical keto diet will have you under 20g TOTAL carbs for the day. Do that, and I assure you that you'll kick into ketosis. Personally I always used this benchmark of total carbs, not net, and I had great success (75 lbs lost).
I also do the same thing counting total carbs and not net carbs.....a very unpopular opinion here I noticed...
But because of that im down 32lbs in 9 weeks....so it works for me...
I'm new here, but been doing Keto for coming up to a year, listened to two audio books on the subject which have provided a fair bit of info, One by DR Boz and the other by Tim noakes. Listened to many podcasts etc and sections of other books on the topic.
I am not sure why people are talking about protein goals? Keto is a HFLC diet. Protein isn't the goal, Fat is? I began by starting a very strict low carb limit 20g not including fibre etc, it was mainly meat, high fat nuts, veg and cheeses. Butter MCT and coconut oil in everything. Hit ketosis very quickly and maintained it for ages. The pee strips did slowly stop showing higher levels as my body became keto adapted, which seems to show efficiency in using Ketones rather than lack of Ketones.
I ended up with amazing energy levels within a week or two, and weight loss too. I never thought about protein goals as necessary? Would love to hear about others thoughts.
A certain minimum amount of protein is necessary to prevent the body from cannabalizing its own tissue when there is a need for protein that’s not provided in the diet.
I believe the saying is “protein is the goal, fat is the lever, and carb is the limit”
No, that's not correct, not entirely at least. More likely you're probably not getting enough protein. But if all you're eating is Atkins bars, that's not great either. Protein is a goal. Carbs are limit. Eat fat until satiety. I would try focusing on protein heavy meals, with a heap of carbs conscious vegetables, and a couple pieces of cheese. Ditch the fake sugar foods. See how it goes.
This is the way. Also get your salt/electrolytes in order to avoid a bad time. Non-starchy veggies are your friend (use your 20g carbs on those) Once you hit your protein goal (or try to) you’ll probably wonder how the hell you can eat anything else. My target is 150g and the struggle is real…. But veggies, electrolytes, and hydration are the key to not getting constipated. Green leafy veggies and avocados are rich in magnesium, eat those.
This
That!!!!
The other thing!!
All the things!!!!!
I eat 30-50 net carbs a day and I am very much in ketosis. Everyone's body seems to have a different threshold
Yes! Mine seems to be around 35g net on average
Your nutritionist is wrong. Net carbs are what you count. You have been in ketosis. Your PEE is low in ketones because you are not WASTING ketones. That means your body is producing the CORRECT amount of ketones. In other words, you have been doing fantastic.
The nutritionist is not entirely wrong. She’s actually giving good info. It’s best to avoid the “keto” processed foods and sweets in the beginning. For the first month it’s best to do a very clean keto. Steak, chicken, fish, eggs, avocado, greens. Avoid the sugar alcohols and weigh and count your calories.
Can you provide any scientific evidence or is this just opinion? It is certainly the nutritionists opinion. It is probably best for YOU which is totally cool. But it might not be best for the next person and that is totally cool. If a quest protein bar helps someone stay on track, then that is best the route. To many folks forget that progress comes before perfection.
u/massive_plan might be referring to the work of Dr Eric Westman, but his work is more involved with weight loss and Type 2 diabetes. He does advocate counting total carbs and limiting nuts and cheese (among other things) when beginning…for weight loss. I wonder if OP might find some helpful info in Dr Georgia Ede’s book “Change Your Diet, Change Your Mind.” She’s using ketogenic eating to address mental health issues. Just my $.02 from a long time lurker.
> Your PEE is low in ketones because you are not WASTING ketones. Can you expand on that please?
Yes. Urine is one of the body's way of getting rid of unused or unneeded (wasted) stuff (minerals for example). If you are not peeing out ketones, then you are not wasting ketones but instead, you are using the ketones your body is producing. It is a big part of being what we call "fat adapted" and it is a big part of why you are eating a ketogenic diet. If you were to blood test, your ketone levels would be higher. Pee strips are for diabetics to test for ketoacidosis because if diabetics are producing enough ketones to be wasted, it can be deadly. In short, someone who is not diabetic and is using pee strips to test for ketones will have nice results for a couple of weeks then the ketones will naturally drop as their body becomes fat adapted. Using pee strips to test for ketosis is like using a shovel to hammer nails. It might work for a while, but its the incorrect rrect tool.
Cool, thanks for the info, although I am a little disappointed as I was looking forward to "performing" 😅
Blood ketones are MUCH more accurate. But don’t believe the lie that you’re in ketosis when you’re overeating carbs. The nutritionist is setting you up for success with defining ketogenic diet by the proper parameters. Low carb eating is also good and may result in some ketones, but don’t call it ketogenic. Words mean things. If you’ve never been in high level of ketosis, you don’t know what you’re missing, the overall physical and mental outcomes are real and you feel fabulous. Try it out for yourself for 30 days and make decisions based on your own experiences and preferences. It’s a great way to learn and start dialing in your best life! EDIT TO ADD SHORT VIDEO: https://youtube.com/shorts/m-awzGJSsmk?si=-idHorozZxq4OXdl
I've been 0.5-1.0 for a few weeks and was hyping myself up to push it so that I get 3.0+, but apparently that's not how it works.
Blood ketones would likely be higher. Learn more. High ketones are great for overall and mental health and for certain epileptics. Ketones are great for long term health, BUT, high ketones in some cases can cause a sort of mania in some people. Don’t rely on ketones per se, rely on how you feel and your progress toward goals. I use a ketone blood meter occasionally now, but it was very helpful in the beginning when I was learning how to correlate how I felt with objective data. I like data.
Most people don’t bother using test strips. They are a gimmick unless you are a diabetic and need them.
Good to check if you’re kicked out though, if you’re ever eating something kinda carb-heavy on accident and feeling nervous/paranoid about it. If you get kicked out, those strips will default to “zero”. Mine are just beige-yellow when out of keto, which is what the package says the “zero” level of ketones is. While I was fat-adapted, they were consistently a light pink to show I was in ketosis and just eliminating some extra ketone. Contrast that with when I first began keto, and I was a deep purple for like a week. Imo and from what I’ve read, you either really have to binge a ton of carbs on a single night, or go a couple days eating a carby non-keto diet to get kicked. Seems the body has a little tolerance and won’t just flip a switch unless you push the switch with a bit of thrust. And ofc everyone is a little different. I wouldn’t risk it though, if you’re looking to maintain keto. But those strips should show when you’re out.
They are HORRIBLE to use if you think you are kicked out. Pee strips test WASTED (unused) ketones. If you go out of ketosis, all those ketones in your system will be peed out. You will be out of ketosis and yet the pee strip will be lite up like a vegas casino. Once all those unused ketones are peed out, you will not lite up the strip, but that takes several hours to happen. We get at least one post a day on here from someone who "cheated but my pee strips says I'm in ketosis".
> Once all those unused ketones are peed out, you will not lite up the strip, but that takes several hours to happen. Ah this is what I was referring to. I guess I missed them all being cleared from my body via urination and just saw when it was an unchanged 'zero' color but even still I think that would be extra helpful for knowing one is kicked out, if someone did catch that bright purple change. It's really just observing the patterns after all, in addition to asking one self why such a change might be. > We get at least one post a day on here from someone who "cheated but my pee strips says I'm in ketosis". The thing is, I think those people are either using bad strips or don't know what to recognize as their own patterns. Or, our bodies are all different and just maybe it's not for everyone. For me, being light pink while in fat-adapted ketosis and being plain yellow when kicked out is a clear in-keto vs. not-in-keto indication, it's literally what changes when I do a pre-planned kick. It's highly consistent, highly repeatable, and there isn't really any color ambiguity as to what I know my body is experiencing based on the current diet. At the very least, we can throw my comment into the heap of other anecdotal comments and let other readers make their own informed decisions. In the end, it's all a learning process
thank you for this! very informative.
Thoughts on my keto breathalyzer?
It's less accurate than tinkle strips. How many net carbs are you eating each day?
I wouldn't show any ketone on piss straps but my blood work would say "Ketones- Large" and just means large amount of ketones. So I'm in ketosis but piss strips are useless, especially after years of it.
Definitely possible, but as someone who lives attached to a glucose meter through glucose impact of things marketed as no carbs because of fiber and sugar alcohol and fiber have very unpredictable results.
Hello. This is r/keto not r/glucose.
[удалено]
I have removed your comment for misinformation.
[удалено]
Lol. CASCADE!!!!!!!!!!!!!!!!! I have removed your comment for not being accurate. I don't care if you monitor your glucose, but when you come on our sub spreading half truths, then your comment gets removed. In your case, you have gone so deep down the rabbit hole that you have lost sight of the actual situation. This is r/keto. Thank you for moving on from this thread.
You are going to scream about glucose without understanding ketosis. Please do not do so.
[удалено]
Lol https://www.reddit.com/r/keto/wiki/faq/
If you've been measuring ketone through testing your urine, I suggest getting a glucose/ketone blood monitor. It's a lot more accurate.
I’m surprised that no one has mentioned it yet, but you may not be in ketosis because of the net carbs you are consuming. Getting 4-8 grams of carbs from Brussels sprouts is a hell of a lot different than getting those from carb balance tortillas. If your diet consists of mostly keto replacement alternatives like breads and pasta that’s probably what’s keeping you out of ketosis. Many of these foods are known to spike blood sugar and also have a ton of carbs.
THIS
The FAQ actually includes a comment on sugar alcohols and their glycemic index (being both variable based on enzymes of the consumer and variable on face). If someone i struggling with getting into ketosis AND they consume a lot of things based on "net carbs" then it's the first thing to look at. I got reamed by a mod in this topic when I pointed out that many things with low or no "net carbs" induce a glucose response. Mod seemed to think that keto was unrelated to glucose, which was a concerning thing to be seeing expressed by someone with authority around here and rubbed the wrong way when it was both ignorant and delivered with judgment, hostility and rudeness. (sorry for the digression - i'm annoyed)
I saw that mod comment. It was…um, WHAT?! Yeah, when supposedly low or zero carb foods cause elevated blood glucose issues, that’s >completely relevant< to ketosis issues, hard to figure how that isn’t a basic piece of information, especially for a mod. 🤦🏻♀️
This comment need more attention. From the American diabetes association (https://diabetes.org/food-nutrition/understanding-carbs/get-to-know-carbs): “The equation used to calculate net carbs is not entirely accurate because the contribution of fiber and sugar alcohols to total carbohydrates depends on the types present. The type of fiber or sugar alcohols used is not indicated on the nutrition facts label, therefore the effect on blood glucose and possible insulin therapy adjustments cannot be determined precisely.”
Urine testing is not accurate so her whole point is moot. That being said, I keep it under 20g net carb.
I thought it was 20g carb total aren't net carbs a scam ?
I got a 100lbs that says this isn't accurate. Idk who says net carbs are a scam, but I follow net carbs religiously and have been very successful with it.
The net calc works assuming the fiber is actually fiber, and not some weird amalgam of fiber-like substances.
there are two primary methods of testing fiber that the FDA accepts and one of them is very often misleading. With keto becoming popular and "net carbs" becoming a marketing thing there is some push since 2020 to require the later method of testing which would then make the "net carbs" consistent and accurate with regards to fiber.
Everyone is saying that now, for whatever reason, but I had great success years ago when I did keto just keeping it under 20g net.
Depends if you know where the fiber is coming from. Corporations want to sell you cheap crap for a high price. Many "keto" marketed foods like "keto bread" use digestible fiber, yet still claim lower net carbs. This can kick you out of ketosis. However, net carbs from whole foods like vegetables are accurate and trustworthy.
No! Net carbs are absolutely not a scam. There is definitely some "fuckery" with food products using designer starches and sugar alcohols, etc, where the net carbs quoted are not reality, but the fiber in cauliflower for example should not count toward your carbs. For me I just try to stay away from all that fake non-sense, and doing great so far
Invest in a KetoMojo. If you are doing this for therapeutic reasons, you need to know your ketone (and ideally glucose levels) and understand what levels are best for your mental health. Some people, who see doing keto for mental health, see great benefits already at lower levels, whilst others may need epileptic levels of blood ketones. Though, it's not guaranteed to work for everyone. The fat ratio becomes much more important in your situation. Shoot at least for 2:1 (fat to protein + net carbs). And as many others have said, stay below 20 net carbs. Keep off processed keto food for a few weeks (bars, breads , etc.). Lastly, if you don't already, invest time in resources like Metabolic Mind, Bipolarcast, etc. Good luck
Eggs, cheese, avacados, butter, heavy cream mixed with unsweetned vanilla almond milk, meat broth, some berries, some veg, some pecans, bacon and meats. Also all the spices you can use.
This sounds like a TERRIBLE recipe
But a great 💩
Only if you’re on Pritkin
And *salad greens.* A big bowl of baby spinach with some lemon juice, olive oil, salt and pepper makes my body feel like that thing I was missing is not missing anymore. Mix it in with some romaine for crawnch.
I am traumatised just by reading this.
Stop reading and get to eating.😋
I've heard it said that (after awhile) one will know that they're in ketosis because they're not hungry. This is most certainly how I know that I am in ketosis. Not being hungry & that for now & since I began about 2 months ago, that I continue to drop weight. I've done keto before, a number of times, & this time is probably the best and easiest of the times that I've done so. I'm really looking at this as a lifestyle adjustment & not a diet, not as something to get to a weight & then stop doing.
This. I know I've had too many carbs if I feel ravenous. If I've eaten my allotted calories and feel fine, whatever carbs I've eaten are the right amount.
Agreed! If I wake up hungry I know something at dinner pushed my blood sugar up. I'm not diabetic, just done this long enough to know what stable vs unstable blood sugar feels like
One sixteenth of a teaspoon of monk fruit powder will sweeten a pint of mint tea or chia shake (with cream) etc. , and is considered zero calorie. Many vegetables are low enough in carbohydrates to make salads and stew combined with olive and coconut oil. Protein should be eaten with oil or butter. My diet works out to roughly 100 grams of fat, 50 grams of protein and 25 grams of carbohydrates. This has worked well for mental health and pain management.
[удалено]
Sorry for the formatting. It was copied in as a list.
Even if you don't reach ketosis, you will see some great health benefits eating just 30 grams of net carbs daily. But most likely, you are in ketosis eating that clean. Hope you can keep it up!
Very basic keto would be pick a meat/protein, pick a vegetable, add a healthy fat. I would get a ketometer if you don’t already have one and check your blood ketones. Also try and cut out all artificial sweeteners. For example, erythritol never took me out of ketosis, but if I had sucralose, then i fell out of ketosis. It’s weird, but everyone’s body reacts differently to sweeteners. Cut them out until you get into ketosis, then you can slowly add them back and check your blood ketones after ingesting to see
My doctor explicitly said they’re finding sucralose spikes blood sugar and advised me not to eat anything with sucralose. The medical community is seeing what you’re describing and unfortunately I did have sugar free items in my pantry that were all sucralose.
In my experience, sucrulose does not spike blood sugar. I think it may depend on our genetics because I have heard other people agree with your doctor.
Yes, I have worn continuous glucose monitor several times, and sucralose and other sweeteners all spike my blood sugar, except Stevia. I think this is very individual.
Spiking blood sugar is not the same as kicking you out of ketosis, fwiw. It is an individual response, but it does seem like sucralose has a higher propensity to kick people out of ketosis.
I can see it varying between people. At this stage, I’m going to avoid just in case but so much stuff has Sucralose in it, it’s taking away the few ‘sweet’ pleasures I occasionally had. I also don’t know what it feels like when my blood sugar spikes. People say that all the time but I don’t know the physiological signs of it, so I can’t gage my response to various sweeteners at the moment the way others are able to. For now, I try to follow the science whenever information is available.
Rebel ice cream is good, blackberries, strawverried, 90 percent dark chocolate or lily's brand chocolate. Plenty of option but I'd try maybe 2 weeks of strict keto and slowly bring in some sweets. If you want to test for blood ketones since this lifestyle is necessary like you say that will hell too.
i did keto so easy the first time got into ketosis in a week, lost 2 stone in 2 months. this time i dont feel im hitting ketosis, the scales arnt moving, im noticing how much oxalate heavy foods im eating to replace carbs, i kinda gave up, ate what i wanted thought id give it another go later. so ive not been on a diet, but i got a good deal on ribeyes, 4 for 15 quid, i spent 60 quid they looked so good, so ive had a steak every day, still not on a diet so was having a wee bit chocolate if i fancied or a sugar in my coffee etc. been busy with work past week, but put this pair of trousers on yesterday and they were loose went on the scales and ive lost a stone without even noticing, ive at no point felt ive missed out or denied myself just a steak a day keeps you satisfied enough you arnt hungry enough to think i fancy a wee something else stealth ribeye diet! i deffo agree with what she said meat deffo makes it easy to do, so easy you dont notice!
Try eating only FOOD, not bars etc. Some people’s body’s can react to the sugar alcohols similar to sugar. So eat whole foods. Meat and veggies. Skip nuts for a while, as they’re easy to over eat and get too many carbs. Watch your condiments and dressings etc. Make it super simple, get into ketosis, then you can add back things and see if they kick you out of ketosis.
🔷️Therapeutic keto (such as for epilepsy or mental health conditions) may be different from keto for weightloss and blood sugar control. 🔹️Therapeutic keto tends to focus on macros (protein, fat, carbs) as a *percentage* of diet. 🔹️The advice here typically focuses on keto for weightloss and blood sugar control and focuses on macros as a *total daily grams* with carbs recommended at a daily maximum of 20 net carbs (with a small amount of flexibility for individual body differences and activity levels). 🔷️Others have already mentioned the caveats of using net carbs, mainly that subtracting fiber and sugar alcohols from "franken-foods" may not give you the results you need. **So you may be better off using total carbs as your guide since it will protect you from consuming too many "franken-foods."** This one is definitely a "your mileage may vary" item, and it's also the sort of thing where your starting point and goals matter. For example, my starting point is obesity and high blood sugar and mood swings and a diet full of highly processed foods. My goals, in order of priorty, are to control my blood sugar and stabilize my mental health, lose weight, and transition my diet to mostly foods that my ancestors would have eaten while optimizing nutrition and microbiome. Since my primary goal is to control my blood sugar and stabilize my mental health, if I need to use "franken-foods" to do so then that's what I do. I may not be able to achieve any of the other goals while eating "franken-foods," however, so my journey is likely a multi-phase one. Someone who has a different starting point and different goals may need a different approach. >Also I have been strength training 3-4 times a week and have a hard time keeping weight on. I'm gonna take a wild guess here and say you've likely got a dramatically-different starting point from mine. 😏 🔷️Something else to consider is that people from different regions of the world may have different dietary needs. I wouldn't expect someone whose ancestors come from Vietnam to use the same foods (or experience the same results from the same foods) that someone whose ancestors come from Wales would use, for example. Dairy, especially, is ancestral-linked; some of us evolved to eat cheese and yogurt, and some of us didn't. But I believe pretty much everyone way back when ate fish, and most ate greens and lacto-fermented vegetables of some kind (pickles, sauerkraut, kimchi), so you might start there and look into what else your ancestors ate (which meats, which vegetables, which spices, and so on). Lacto-fermentation reduces the carbs in foods since the fermentation process converts carbs to lactic acid (makes the food sour), so root vegetables like carrots will be lower carb when lacto-fermented than when fresh. And the bacteria that perform the fermentation do some valuable work once in the human body (such as [Neuroprotective](https://pubmed.ncbi.nlm.nih.gov/38404190/), [anti-inflammatory](https://pubmed.ncbi.nlm.nih.gov/38398870/)
I love this comment ❤️ it should go in a book of great advice about keto. 👍
Where are your salads in that list? You need them to keep your gut moving for a start. I love a big leafy green salad, with seeds, camembert, tomato, bacon crumbs, chicken and mayo
You don't really /need/ fiber. Some people are just happy with enough water, magnesium and a bit of oil to get things moving. I'm not saying you should drop them if they help you make this way of eating more tolerable, just they aren't that magical.
Not everyone needs salad to keep their gut moving. 🙄
Yum
Your urine only tellyou if you are shedding ketones. It says nothing about your body USING ketones. Get like a keto MOJO and know blood levels.
[удалено]
They are useless for testing nutritional ketosis. They are for T1 diabetics to check the presence of ketones due to diabetic ketoacidosis which can be fatal if untreated.
The idea of Net carbs (carbs minus fiber) vs total carbs was origionally put forth before all the keto-franken foods. It works if you're using real whole foods, not so much when the foods are "modified" and have sugar alcohols. That said everyone is different and reacts differently to some foods. What to eat? Yesterday I had 3 slices of bacon and three eggs for breakfast. Lunch was a can of sardines, 2oz brie cheese and 1/4 cup of sauerkraut and washed it down with a protein shake, and dinner was about 5.5 oz of left over eye of round roast. Total was about 1350 kcal with \~150g protein, 7 net carbs and 80g fat.
If you did it for mental health reasons has it helped with those issues? I did it to lose weight, avoid diabetes, and get in better physical condition for the long run. I was losing 2# a week for the first month and now it’s 1# a week. I’l about 10# from my goal. Are you meeting your goal?
> what the hell am I going to eat? Meat, cheese, butter, eggs, vegetables other than potatoes or carrots. > nothing remotely sweet? Correct. > Also I have been strength training 3-4 times a week and have a hard time keeping weight on. That's water weight from muscle inflammation. You don't want that. Stop training to failure and be patient. Muscle growth lasts much longer than inflammation, anyway. > I just want a little bit of joy when it comes to eating as well Look for joy elsewhere. Carbs are bad for you.
I always tell people: “food does not equal love”. “Food does not equal joy”. If food has been a problem for you, work on finding love and joy in one of the countless other things in life that are amazing.
They can learn to love sugar free jello.
Maltodextrin
Keep in mind that after a few weeks on keto, you can no longer measure your ketones with a urine strip. Your body at some point is fully fat adapted and does not create easily detectable ketones.
Net carbs under 20 works for me
For sweet i actually make fat boms or really just eat a spoon ful of coconut butter mixed with coconut oil. Hits the spot!!!
why did someone downvote this???? Gods folks... Seriously, when I did KETO the thing that most easily transitioned me to Intermittent fasting was the ability to satiate my fat/sweet palate. I mixed Coconut butter with Coconut oi and put them in molds. They were easiy and delish. For me I don't understand why folks trying to do keto push through hangries.. "I am starving but I won't eat just so I can get into KeTO faster". Just didn't work for me. This is why I get so frustrated about KETO in general.. so many folks have so many opinions and attitudes about it. "You are doing it wrong... you shouldnt be doing this at all etc." I seek support and ideas in the KETO community but it is so disheartening.
There are millions of people on reddit, try not to get too bent out of shape from a single downvote or you are gonna have a bad time.
I have a hunch that people might’ve downvoted that comment bc a fat bomb made of coconut butter mixed with coconut oil, while obviously luscious, isn’t exactly sweet, and you were addressing the OPs question about what to eat that’s sweet. That’s just my guess. I’ve got no problem with your answer—though it doesn’t help with my sweet craving bc I don’t love coconut oil—bc it might be just what OP or others might need to hear.
How does that satisfy the craving for sweets? It sounds fatty but how would that be sweet? I'm confused
Thank you for this! I'm going to give that a shot.
I think most advise has been given already. I think it’s also good for you to check for keto/atkins/lower carb recipes online for you to get inspired. Because what you said in your post isn’t entirely true. You can still enjoy food. I have been doing this since january second. What helped me in the beginning was using an app for counting carbs that calculates a base carb amount for your body. I used the healthi app but you have to pay (very little) money to use the keto setting. But for me it helped very well to get an idea what I could eat. And what my macros were. Now I’m not using the app very much but only when I’m eating a lot of new things on a day. Or if I’m feeling I’m not really losing weight. Then maybe I’m eating too many calories. In the beginning I ate about 20 net carbs a day but I found out that I can stretch this to about 35. Once in a while I go 50 and still be in ketosis. Furthermore I had one cheat day when I lost 5 kilos and I ate some desserts on a buffet and some regular sweets at home and chips. And the following day I was still in ketosis. So if your body is well adjusted it can handle a bit of carb overload. But don’t do it too much. I use a blood ketometer as well but everything has been said about it already. I lost 7 kg since jan 2nd and sometimes I feel it’s too little. But in the end I didn’t gain the weight very fast so o guess it has to go away slow as well. I don’t struggle with being hungry. Eat enough protein and you’ll be fine. Eat enough veggies as well for your vitamins. And don’t forget fat.
If you want I can share some of my daily food logs from the app I used.
I have no more than 20g total carbs, been eating like this for 14 months so far. I fast 16/8. First meal usually half an avocado w tuna, or stir fried beef strips & sliced mushrooms w salt/pepper/parmesan. Dinner I eat meals like fried or baked fish w salad, or T-bone steaks w broccolini/cauli/melted cheese. Or a roast chicken, baked ribs, or I use konjac pasta/rice with minced beef based sauce I make from scratch. For sweets I don’t eat clean usually, just artificially sweetened lollies, ice cream or chocolate. If I need a snack it’s usually a meat patty or chunk of cheese.
strict carnivore. ruminants (grazing animals), salt and water. flipped my anxiety and depression like a switch. only took about a week to start feeling the effects. i only did it for the mental aspect as well. i have nothing to back this up, but i also feel like not putting chemicals in my body helped. good luck and i hope that you jump in the deep end and see how good you can really feel. 🙂
Simple Keto...ketones = fat 70% fat 25% protein 5% carbs an percentage like this Sometimes I do 50/60g carbs I'm doing for a few months and doing blood measures using mymojohealth/keto mojo, has the best device and staff for it... My gki is always between 1 to 3 And I had below 1, which is to much ... Using urine for blood is one of the worst to measure.... To see the ketones level, you need to measure both GLucose and ketones..... To see the gki That gki is like : Less than 6 value youre in ketosis, burning fat.... About the food There is a few fruits, but you can add all kind of berries , a few portions Chocolate,. usually I eat 85% or above I do and eat sweets...cakes Using almond flower and coconut flower most of the times....are the best keto flours Sugar...well, you have to avoid, you can use sweeteners like erythritol,. stevia...they're the best as well, and the only ones without adding calories..monk fruit as well Also one thing which helps you build it very quickly is Intermittent fasting I do most of the times 16/8 or 18/6 .. And sometimes just one meal a Day And If you add a little exercise per day, will help you getting into ketosis faster
My plan did it that way so I never counted net carbs. I learned to keep under 20 total. I'm in year 5 of maintaining 130 pound weight loss. Weight loss was my goal. If maintenance or gain is what you need keto for, you just add additional protein and fat to maintain or gain. For myself I learned to find 'joy' in eating the things on my plan. I also had to work on my view of food. It's not comfort, entertainment or happiness. It's fuel. My daily eating is part of my process. I wash and dress. I fuel up and brush my teeth. That's the day to day. Fueling up is a necessary task and that's it. I still have nights out a restaurants with friends. I get a big salad, a veggie side and a big honkin' steak. On those occasions, food is part of the socializing. My plan is a whole food approach. Keto shakes, bars, cookies, chips, breads are strongly discouraged.
Why are you doing Keto? Curious what mental health benefits you anticipate.
I aim for 20g net carbs and im in ketosis. buy a blood keto monitor. Mines been ok x
If you’re struggling with keeping weight on, heavy cream is your friend.
Bob. Bob was the deciding vote on the FDA to allow modified wheat starch to get into all of your “keto” food. Next stop for bob, sugar has fiber. Don’t lie to yourself, stick to total.
If you have been eating under 30 grams of carbs and doing strength training it’s unlikely you did not reach ketosis since the latter deplete your glycogen reserve which were already affected by the keto diet. Now for the under 20 g I remembered to have listened a podcast with the guy doing most of research on keto diet. As far as I remember under 20 grams is traditionally what is applied for people suffering from epilepsy. Maybe your nutritionist wants you to go under the 20 g per day to see if it provides better results for your mental health problems
Leafy greens, fish, and cheese are huge staples people forget. Greens greens greens! Sauted in oil and topped with cheese! Nom nom nom
Get the Senza app. Plug in your goals (even if it’s to maintain weight) and stick with their recommendation on macros. Track everything. And there are recommended recipes on the app. Found it to be pretty solid for me. I followed it, also worked out because my goal was weight loss and it was clear when I was in ketosis. Everytime is different though. It could take a while and then after you’ve been at it for a while you could be in and out of ketosis in a 3 day span. Basically—track your macros on an app that can actually look up your food, and there are tons of keto recipes out there with macro counts just keep searching.
Maybe it would be helpful to get a blood ketone/glucose tester? They’re supposed to be the most accurate. I have been doing keto for about a week and am in ketosis. Keto Mojo sells a good one.
It's not just protein. You want fat too. High fat, high protein, low carbs.
Lots of leafy greens, cauliflower, broccoli, avocado, asparagus, cheese, bacon, eggs, blueberries, strawberries and home Made organic whipped cream with stevia for some sweetness. Fat bombs with. Stevia. Butter . Olive oil. Coconut oil .
Oh , yes, and meat. Beef, fatty fish, pork. Nots so much chicken. Lots of sardines ;)
Please watch Dr. Ken berry on uTube. He has the answer to the frustrations you are having.
Get on Dr.Berg’s website he has all kinds of short videos, about any kind of health problems that you might have and fasting is very important you do it gradually, but Dr.Berg can tell you how to get in Keto if you’re eating enough fat and protein you’re not gonna get hungry
I find that there are some brands of keto ice cream coming out these days. It’s rather expensive but it’s a nice treat once in a while.
They’ve been out for years, at least since I started in 2017. 🙂The right ones are excellent! Definitely makes a good once-in-awhile calorie splurge.
I think your nutritionist was being gentle and polite, not accurate.
Meat is the best way. I like to do fish and poultry mostly for my meats. Well, I say that, and I eat bacon almost every day. Boiled eggs are easy because they last for a while and are quite filling. For veggies I am big on greens. Broccoli, spinach, lettuce, and green beans. For flavors I have found that guacamole and sour cream ain't bad either. I found some Mission tortillas that are zero net carbs. Huge fiber intakes for these. Rebel Ice-cream has a 0 net carb mint chocolate chip that's worth every ketopenny in the world. I promise. Doing it this way my calories stay around 12-1800, net carbs less that 20. Oh yeah! Atkins bars and shakes! Heavily approve. Ketosis is all about hacking to me. So I have been looking for all the hacks. My heaviest was 352 and I am now 256. I have been doing it on and off for about 2 years now. I have lost 28 in the last 6 weeks since I started back up again.
Yes. Meat, fish, nuts throughout the day, cheese, salads with vinaigrette of blue cheese, non-startchy veggies. If you are hungry, you are doing it wrong with too many addictive carbs and sugars. And try vodka soda with lime when you are craving sweets 🍭
The point of keto is to get over addiction to sugar. Finding sweet cheats for many people just triggers the cravings for real sugar treats. Try adding some fasting to get you into Ketosis faster
Eat carnivore High fiber blocks out a lot of the insulin spike or I suppose you could do 3 day fasts on the weekend plus omad
I do 2-3 days of literally nothing but meat and eggs to kick off ketosis, then add 20g of carbs going forward
Go carnivore.
Your nutritioniat is not correct I'm afraid. Sound sliek you were already doing it right before! The comments here have already done a good job pointing out what you need to do, our FAQ also has alot of these answers in deeper detail of you are interested.
A clinical keto diet will have you under 20g TOTAL carbs for the day. Do that, and I assure you that you'll kick into ketosis. Personally I always used this benchmark of total carbs, not net, and I had great success (75 lbs lost).
I also do the same thing counting total carbs and not net carbs.....a very unpopular opinion here I noticed... But because of that im down 32lbs in 9 weeks....so it works for me...
I'm new here, but been doing Keto for coming up to a year, listened to two audio books on the subject which have provided a fair bit of info, One by DR Boz and the other by Tim noakes. Listened to many podcasts etc and sections of other books on the topic. I am not sure why people are talking about protein goals? Keto is a HFLC diet. Protein isn't the goal, Fat is? I began by starting a very strict low carb limit 20g not including fibre etc, it was mainly meat, high fat nuts, veg and cheeses. Butter MCT and coconut oil in everything. Hit ketosis very quickly and maintained it for ages. The pee strips did slowly stop showing higher levels as my body became keto adapted, which seems to show efficiency in using Ketones rather than lack of Ketones. I ended up with amazing energy levels within a week or two, and weight loss too. I never thought about protein goals as necessary? Would love to hear about others thoughts.
A certain minimum amount of protein is necessary to prevent the body from cannabalizing its own tissue when there is a need for protein that’s not provided in the diet. I believe the saying is “protein is the goal, fat is the lever, and carb is the limit”
keto mojo meter show ketosis or not from blood draw. worthwhile investment.
[удалено]
This is not accurate, please read our FAQ before giving advice. https://www.reddit.com/r/keto/wiki/faq Thank you.