ketogenic forum

Gael23

It wasnt me123 wrote: »

I am T2 diabetic and starting Keto tomorrow. I’ve done a lot of research on the keto lifestyle and feel I have enough information to start. I’m interested in what the high 5 electrolytes are? I plan on doing IF fairly soon, either Thursday or Friday and using Oxo cubes for salt etc. What vitamins, if any, are people taking? TIA

I would consult your doctor first due to the diabetes

RogerThis

It wasnt me123 wrote: »

I am T2 diabetic and starting Keto tomorrow. I’ve done a lot of research on the keto lifestyle and feel I have enough information to start. I’m interested in what the high 5 electrolytes are? I plan on doing IF fairly soon, either Thursday or Friday and using Oxo cubes for salt etc. What vitamins, if any, are people taking? TIA

high 5 electrolytes https://highfive.co.uk/product/hydration/zero/ I get them in SuperValu. But you can get them in the chemist or holland and barrett.
You would want to check the Oxo cubes for carbs, I use bovril.

Best of luck, I found the second day the hardest, but I wasn't taking the extra salt then.

It wasnt me123

Gael23 wrote: »

I would consult your doctor first due to the diabetes

No need to consult GP - T2 have to lose weight and cut back on sugar - too many carbs that you don’t use = too much sugar so keto is ideal for T2 - T1 may be different as that is auto immune - T2 is mainly diet related.

RogerThis

Take your weight today, also make sure to take pictures in your underwear today and measurements especially waist, but also chest, hips, thighs, calves, upper arm and forearm. This will help you keep motivated on the quiet days the scales aren't moving.

You will lose weight fast within the first week, but this is mainly water weight.

tringle

Hi all, does anyone know of any clinics or medical practitioners specialising in a keto approach here. My own GP keeps on at me about my cholesterol and while i am almost convinced cholesterol isnt an issue any of the keto books and forums i read still have a warning that it may be an issue for some people. So looking to get it properly checked and monitored.

curly from cork

If an online approach helps you I could recommend
www.RunwithRos.ie/Healthy-Eating.
It’s online line course, I did it a few years ago. You get all the advice you need and recipes and instructions sent to you. She also does a lot through a What’s Apps group. It’s a course of 10weeks and costs €150.
By the time the course was over I had a very comprehensive recipe book with all the theory to back it up. My weight loss was very impressive with almost no exercise and genuinely no hunger pangs.
Hope that helps. I also found dietdoctor.com to be very good
Interestingly and I almost forgot to mention .. I was taking a nexuim type of tablet daily for reflux problems, if I forgot to take it I knew all about it, having followed this way of eating after about 3 weeks I didn’t need the nexuim.. for me it seems very low carb intake is my answer to banishing heartburn and reflux issues

tringle

Thanks Curly, ive been following a keto approach for a while and its working for me. My specific concern relates to cholesterol and medication. While new approaches suggest it isnt an issue i havent read any evidence to 100% say this. So before i ditch my statins im looking for proper medical guidance and support.

It wasnt me123

I'm a T2 diabetic and on a statin. I'm doing keto 4 days, good results so far and no hunger but I'm still taking all my medication. I have blood tests every 6 mths for the T2 and they check the cholesterol level - if its gone down dramatically I will stop the statin and I hope to be off all medication eventually.

By the way, I recently heard Dr Eva did the keto diet in her clinics. I'm not sure if they are still operating, and its expensive, but her clinic might be an option for you.

If you intend doing keto, do loads of research - there is loads out there.

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It wasnt me123

If this is a genuine post you should put up how much it costs

italodisco

Have any of you done the actual ketosis diet and used urine test strips to confirm the presence of ketones etc.
You are aware that is the only true way, you need to check that your kidneys are producing excessive ketones, you are not in actual ketosis otherwise.

I did it for 7 months and stayed in ketosis for 6 months, I lost so much weight and the energy increase was amazing. Bye bye brain fog, fatigue etc.

A baby came along and I couldn't commit to it at that point but I'm starting again in March!

Mellor

It wasnt me123 wrote: »

If this is a genuine post you should put up how much it costs

It’s clearly spam

Mellor

italodisco wrote: »

Have any of you done the actual ketosis diet and used urine test strips to confirm the presence of ketones etc.
You are aware that is the only true way, you need to check that your kidneys are producing excessive ketones, you are not in actual ketosis otherwise.

“Actual ketosis diet”???

Whether you use urine strips or not has no bearing on whether you are actually in ketosis.
It’s a check, it doesn’t affect the outcome.
It’s also not the only way to check, and comes with some flaws.

Nollog

italodisco wrote: »

Have any of you done the actual ketosis diet and used urine test strips to confirm the presence of ketones etc.
You are aware that is the only true way, you need to check that your kidneys are producing excessive ketones, you are not in actual ketosis otherwise.

I did it for 7 months and stayed in ketosis for 6 months, I lost so much weight and the energy increase was amazing. Bye bye brain fog, fatigue etc.

A baby came along and I couldn't commit to it at that point but I'm starting again in March!

I have. I used the strips to check if I was in ketosis back when I first started, now I don't use them at all. It takes 2 days of 20 or less grams of carbs to put me into ketosis.

Also:
Aldi have a newish product called "bang bang cauliflower". It's 8.7g carbs for half the pack. Tastes like a decent Thai.

sidcon

/\/ollog wrote: »

Aldi have a newish product called "bang bang cauliflower". It's 8.7g carbs for half the pack. Tastes like a decent Thai.

Which Aldi have you seen this in I've only seen it in England

Nollog

sidcon wrote: »

Which Aldi have you seen this in I've only seen it in England

Every aldi I've been in(The two in Letterkenny and some around county Tipperary.), sometimes they have the mint peas instead, and can't get rid of them for months and months...

The mint peas are pretty high carbs, and not that great either.

RogerThis

Is that in the frozen food section?

Nollog

Yes, they're smallish bags in the freezer chests.

Midlife crisis man

Does anybody have a link to some good keto meal plans?

tony1980

Midlife crisis man wrote: »

Does anybody have a link to some good keto meal plans?

There's plenty out there if you give a quick google but I found this book great.

https://www.amazon.co.uk/Eat-Rich-Live-Long-Mastering-ebook/dp/B07B8FMFRQ

jaffa20

I did Keto/Atkins diet last year for approx 7 months and lost nearly 3 stone. I found it difficult. This time around, i am going to try a moderate carb diet. I'm going to try see if i can maintain or lose maybe another stone while keeping my carbs around the 100 grams mark. At least i can enjoy some treats this way. I find it hard without the odd small portion of chips or a potato with my dinner.

Not sure how a moderate carb diet works but i think i need to up the exercise also. I defiitely notice if i eat more carbs, i get a craving for more but it just require more willpower.

At the moment i'm 15 and half stone and 6 foot.

Nollog

The cauliflower is 99c now. I think I attached a photo...

drunkmonkey

Anyone used the carb manager app, only using it 2 days, want to try the keto for a while to clean up my liver and loose belly fat.
I'm not sure if I have it set too restrictive or keeping under 16g of Carbs a day is what you need to be doing. It's has me at 1314 calories every day with 16g of Carbs.
Only on second day and at 15g for the day. Screwed up yesterday with porridge and milk for breakfast.

It wasnt me123

It sounds about right though 16g is quite low - I’ve seen forums where you can go up to 20g of carbs.

sidcon

drunkmonkey wrote: »

Anyone used the carb manager app, only using it 2 days, want to try the keto for a while to clean up my liver and loose belly fat.
I'm not sure if I have it set too restrictive or keeping under 16g of Carbs a day is what you need to be doing. It's has me at 1314 calories every day with 16g of Carbs.
Only on second day and at 15g for the day. Screwed up yesterday with porridge and milk for breakfast.

Yes I use this app very american in terms of food but slower being populated with foods sold in Ireland, a lot of the details are imported so double check the nutritional information put into anything you scan.
In terms of your settings that sounds quiet low but again we wouldn't know until we know what your stats are. Do not calorie count on keto is my advice.

Mellor

It wasnt me123 wrote: »

It sounds about right though 16g is quite low - I’ve seen forums where you can go up to 20g of carbs.

I'd assume that the app calculating carb requirements as 5% of total.
5% of 1314 calories is 16g carbs

sidcon wrote: »

Do not calorie count on keto is my advice.

It's still good to have a awareness of your calories intake

sidcon

Mellor wrote: »

I'd assume that the app calculating carb requirements as 5% of total.
5% of 1314 calories is 16g carbs



It's still good to have a awareness of your calories intake

True, didn't mean to say you can go out and eat a 20z steak covered in cheese sauce.🧀🥩😋
Use your calories as a guide only.
Nett Carbs are a guide also, total carbs should not reach over 50g.
Extremely important do not go over your protein goal either as your body will turn that into energy rather than the fats.
75% fats, 20% protein 5% carbs is what I try to stick with, I'm down two stone over 2 months following this.

Nollog

drunkmonkey wrote: »

Anyone used the carb manager app, only using it 2 days, want to try the keto for a while to clean up my liver and loose belly fat.
I'm not sure if I have it set too restrictive or keeping under 16g of Carbs a day is what you need to be doing. It's has me at 1314 calories every day with 16g of Carbs.
Only on second day and at 15g for the day. Screwed up yesterday with porridge and milk for breakfast.

We use an app called nutracheck it's free for a week but after that you get 5 entries a day, which you can abuse to make a meal with all the items in them and you can edit them as much as you like if you only add 4 meals (you need the 1 space free to make the changes-done automatically).
It's a British app so it has everything in aldi, Lidl, tesco, and takeaways. Even has some Dunnes stuff.

I calculate my macros with https://keto-calculator.ankerl.com

20g carbs is a good starting point, you can adjust it up and down for yourself, some people can be in ketosis even at 30g. I used to be able to do 25 but I've been adapted so long I don't go over 21.

drunkmonkey

sidcon wrote: »

Yes I use this app very american in terms of food but slower being populated with foods sold in Ireland, a lot of the details are imported so double check the nutritional information put into anything you scan.
In terms of your settings that sounds quiet low but again we wouldn't know until we know what your stats are. Do not calorie count on keto is my advice.

Finding it has a lot of the foods from lidl, stats wise 5'11 and way too close to 17st dad belly has got out of control. It's not the weight has made me decide to try it out, I was getting exhausted way too easily, I reckon my liver is way to fatty, had a scan a few mts back and doc warned me to sort it out or face the consequences.

I don't know am I doing the keto thing right for what I'm trying to achieve, food seems way to fatty, not complaining if that's correct.

This is how my stats ended up for the day...am I right in thinking it's just about finding the right balance with, fiber, fat, protein and cut out carbs..seems too easy..

Nollog

sidcon wrote: »

True, didn't mean to say you can go out and eat a 20z steak covered in cheese sauce.🧀🥩😋
Use your calories as a guide only.
Nett Carbs are a guide also, total carbs should not reach over 50g.
Extremely important do not go over your protein goal either as your body will turn that into energy rather than the fats.
75% fats, 20% protein 5% carbs is what I try to stick with, I'm down two stone over 2 months following this.

Protein keeps muscle, you should keep proteins at 1-2 grams per kg of lean weight. Is that 20%?