ketogenic forum

Brian201888

I'd definitely welcome a Keto forum to keep local recipes in one place

HappyAsLarE

HappyAsLarE wrote: »

Why are you doing it when it is much easier to lose weight with a ‘normal’ diet?

I lost 3 stone while eating 50% carbs - white bread, pasta etc.

Just weigh and record everything you put in your mouth.

I really think this Keto thing is ridiculous.

It's not ridiculous, there's loads of science to back it up.

That said, you have to do something you're able to stick to.

As an aside, I recently did a 3 day fast, more as an experiment than anything. Fasting is the easiest way to get into ketosis imo. I thought I'd be up the walls with hunger, but it was completely fine. It's just an inconvenience, because so much of people's lives revolve around food. I dropped 10 pounds (mainly water, of course), but have maintained half a stone off.

cold case

Thanks for the input guys, that's what I will keep doing, it's just my doctor has suggested this keto system to me over the past few years, but now it's being pushed on me seriously. I have to loose weight. I just don't think I can live like that, so I come to terms with the sacrifice of the obvious things with sugar and wheat.

If I weigh everything I eat, which is doable, how do you know what to do with the stats. In other words how do you know what is too much of anything. I did weight watchers years ago, very successfully, lost 2 stone in 5 months, but I knew I couldn't live like that forever. I got obsessed with weighing and measuring, and when you are catering for a family, it's complicated. If I lived alone I could, because you diet while you shop, and there are aisles in the supermarket that are no go areas for me!

Many thanks for the advice and opinions X

Brian201888

Fruit is unfortunately an enemy, if you're doing keto to try and shift serious weight 20g of carbs a day would be the ideal, an apple uses up most of that. Don't know what kind of fish fingers you're eating but unless they're some pure fish ones from a fish monger I'd imagine 1 of them is killing your day too.

It's a tough diet in that if you don't follow the lack of carbs and get into ketosis then all the additional calories from the high fat food will actually have a negative impact

Brian201888

What has your doctor recommended you eat as if they are encouraging any of the above then they don't understand it

Alf Veedersane

Eoghan_2 wrote: »

It's a tough diet in that if you don't follow the lack of carbs and get into ketosis then all the additional calories from the high fat food will actually have a negative impact

All the additional calories will have an impact, ketosis or not.

HappyAsLarE

What benefit has Keto over regular calorie tracking?

I can’t imagine how someone finds adherence easier when you can’t eat half of foods - think eating out, canteen in work, etc.

HappyAsLarE

cold case wrote: »

Thanks for the input guys, that's what I will keep doing, it's just my doctor has suggested this keto system to me over the past few years, but now it's being pushed on me seriously. I have to loose weight. I just don't think I can live like that, so I come to terms with the sacrifice of the obvious things with sugar and wheat.

If I weigh everything I eat, which is doable, how do you know what to do with the stats. In other words how do you know what is too much of anything. I did weight watchers years ago, very successfully, lost 2 stone in 5 months, but I knew I couldn't live like that forever. I got obsessed with weighing and measuring, and when you are catering for a family, it's complicated. If I lived alone I could, because you diet while you shop, and there are aisles in the supermarket that are no go areas for me!

Many thanks for the advice and opinions X

Use MyFitnessPal to log everything.

Would you expect to know how much petrol is in your car without a fuel gauge? Would you know your weight without a scales?

Measurement is the solution to the vast majority of weight problems.

Alf Veedersane

HappyAsLarE wrote: »

What benefit has Keto over regular calorie tracking?

I can’t imagine how someone finds adherence easier when you can’t eat half of foods - think eating out, canteen in work, etc.

It wouldn't work for you but it works for plenty of people. Doesn't have to involve being in a truly ketogenic diet but even a low-carb diet. Individual psychology is massive in losing weight because it affects adherence and consistency.

Good outline here:

http://sigmanutrition.com/just-how-effective-is-low-carb-dieting/

HappyAsLarE

Alf Veedersane wrote: »

It wouldn't work for you but it works for plenty of people. Doesn't have to involve being in a truly ketogenic diet but even a low-carb diet. Individual psychology is massive in losing weight because it affects adherence and consistency.

Good outline here:

http://sigmanutrition.com/just-how-effective-is-low-carb-dieting/

Thanks, Alf. That article is well reasoned.

Doesn’t sound like this diet is suitable for the OP. I would suggest my method as more suitable:

Don’t exclude anything bar sweets - chocolate, crisps etc.
Measure and log everything
Check your average over last 7 days daily (in app) as this is all that matters
Use extra calories on naughty food - takeaway - makes adherence easier as no thought of sacrifice.

I have left the last bit behind when I lost the bulk of the weight.

mille100piedi

cold case wrote: »

I am so fed up with this diet, i end up just cooking as normal for the family, and i have smaller portions, and cut way down on mashed potatoes rice, spaghetti and no bread. A couple of times I just had 2 fried eggs with grated cheese, that's so boring. Basically, I don't like most of the recipes, even if I could buy the ingredients in the local shops!! Looking at youtube videos, it's as if, if you don't keep all the strict rules, you are not going to loose weight, or even put on weight. Is it normal to be really grumpy going without carbs? Very tempted to give up, even though its my doctor wants me to loose weight. Completely fed up with myself, I was all enthusiastic at the start.

I am hungry most of the time, but the thought of eating more fat? That's just so alien, and what do you do to add fat to a meal, it's like should I put a slice of butter on my plate? And if I manage to eat the fat, surely I will put on weight? I am cooking normally for the rest of the family, because they expect their normal meals, so unless I start from scratch and cook separately for myself, but you're just so starving getting ready dinner for the others, I just feel like I am going to snap!!!

I have loads of apples, peaches, kiwis, and I am drinking plenty of water, for lunch I just have 3 fish fingers with no bread, and black coffee. For dinners I have the meat we are all having, usually fish or chicken, and I have plenty of vegetables, and maybe 5 or 6 chips. I am trawling through the recipes online, and having people cheerfully saying you can make mash from cauliflower makes me want to cry!! I don't think this is for me at all. Hopefully I will loose weight by cutting out bread, potatoes, and all sugary snacks, and maybe I will learn to live with the hunger if I loose some weight. I have managed to loose around half a stone in a couple of weeks, but then someone on youtube said that's just water I've lost!!

Sorry for being so negative, it's the hunger!!! I'll live.....

it is normal to be grumpy when you stop eating carbs. Carbs are addictive. You get withdrawal symptoms, especially if you don't compensate with fat. Ify you take away the carb you must eat fat otherwise where you are going to get your energy? The easiest thing to do is cook chicken broth and before or after your dinner drink a cup of it but first add a spoon of lard (you find it in the polish shop) in it. I also like adding in my broth a scramble eggs and fresh herbs. The lunch/dinner is like the rest of the family: meat/ fish plus vegetables. Of course you can't eat chips ,you are going to eat low carb veg but for the rest of the family you can cook potato, pasta or rice. Fruits are forbidden if you are eating fruits you are not following a ketogenic diet. The only fruit you can eat is avocado. If you eat a whole avocado, scramble eggs for breakfast and you put one spoon of coconout oil or mct oil in you the you will be fine till lunch time and maybe later. The fact that eating more fat make you fat is not true, people have been brainwashed to remove fat from their diet to lose weight. As a matter the fact the slim line food have nearly 0 fat but the reason of this is not for you losing more weight but is making you spending more money. If you eat food with not fat you have to eat more often and of course spend more money on food. It is all a business, if people will start to eat more fat, they will buy less food especially packaged food which is mainly made of carbs. I don't cook any particular keto meal and I don't search on line recipes because I can eat any type of fish and meat and many low carb veg. I eat also eggs and avocados. I do a lot of homemade mayonnaise that I add to my salad ,fish and meat. What else should I need? this is the food that mother nature provides. It is nothing very complicated, I know it is hard too cook for other food that you can't eat but if you eat a cup of broth with lard before start cooking the last think you will want is eating. I am surprise your doctor suggested you a keto diet, there are not many doctors like that, didn't he suggest you a specialist that could follow you in this diet?

Juwwi

Cold Case the reason you are finding it so hard is because you are still eating carbs , 5 or 6 chips ,the fish fingers more than likely had bread crumbs on them, if you can persevere for 3 or 4 days with no carbs your appetite will be alot less .

You wont be hungry half as much and a meal will keep you full for hours ,at the moment your body is craving carbs which is why you are constantly feeling hungry .

It doesn't have to be complicated to start off with ,cook easy stuff you like first off ,, a rib eye steak with some salad , tuna salad for lunch .

Good luck

mille100piedi

HappyAsLarE wrote: »

Thanks, Alf. That article is well reasoned.

Doesn’t sound like this diet is suitable for the OP. I would suggest my method as more suitable:

Don’t exclude anything bar sweets - chocolate, crisps etc.
Measure and log everything
Check your average over last 7 days daily (in app) as this is all that matters
Use extra calories on naughty food - takeaway - makes adherence easier as no thought of sacrifice.

I have left the last bit behind when I lost the bulk of the weight.

this is a ketogenic forum and we are talking about keto diet, of course changing diet and life style is not always easy. Keto diet is not working for everybody but I hope in this forum we can give the right motivation to people that want to start this WOE. The OP's GP suggested her to follow this diet. I think she should try and then she will see if it works for her. I am doing a lazy keto, I am not weight any think, I don't have a patience for this. I lost 20 kilos in less than one year. I am in bed most of the time because I have a muscle genetic condition so I have a very sedentary life but I still lost a lot of weight. At the beginning is very difficult because carbs/sugar are addictive, this is the main problem, but honestly I think bar sweets and crisps are not healthy food for anyone

tony1980

I recommend following Dr Berg on Facebook and YouTube for some great informative videos on all things Keto and I would recommend Intermittent Fasting along with Keto. IF has great benefits for the body. Even IF on it’s own is fantastic and will also help cut down on the grocery bill ;-)

HappyAsLarE

mille100piedi wrote: »

this is a ketogenic forum and we are talking about keto diet, of course changing diet and life style is not always easy. Keto diet is not working for everybody but I hope in this forum we can give the right motivation to people that want to start this WOE. The OP's GP suggested her to follow this diet. I think she should try and then she will see if it works for her. I am doing a lazy keto, I am not weight any think, I don't have a patience for this. I lost 20 kilos in less than one year. I am in bed most of the time because I have a muscle genetic condition so I have a very sedentary life but I still lost a lot of weight. At the beginning is very difficult because carbs/sugar are addictive, this is the main problem, but honestly I think bar sweets and crisps are not healthy food for anyone

So because this is a Keto section we are not allowed criticise the approach?

The OP seems very unsuitable for this WOE.

mille100piedi

HappyAsLarE wrote: »

So because this is a Keto section we are not allowed criticise the approach?

The OP seems very unsuitable for this WOE.

I think anybody that start keto diet finds the diet at first very unsuitable, I am not here to tell that it is easy. You need to be very motivated. You can criticise the approach but once you have done that I don't know which other contribute you can give to this ketogenic forum. Your advise is not going to help me and other people that come in this forum looking for advises on the keto diet. I really hope some keto expert will join the forum soon. I am hear to learn too

HappyAsLarE

mille100piedi wrote: »

I think anybody that start keto diet finds the diet at first very unsuitable, I am not here to tell that it is easy. You need to be very motivated. You can criticise the approach but once you have done that I don't know which other contribute you can give to this ketogenic forum. Your advise is not going to help me and other people that come in this forum looking for advises on the keto diet. I really hope some keto expert will join the forum soon. I am hear to learn too

I take your point - if someone is set on doing a Keto diet then I am just adding noise to the forum.

I will leave it at this - choose an approach that you can live with for the rest of your life. Then you are never on a diet.

tony1980

You will most likely experience Keto Flu at the start and there is plenty of advice online on how to deal with this at the beginning. Following these tips will greatly increase your chance of success.

I recommend doing plenty of reading and research before starting Keto and making a plan for the first few weeks to help you get through this difficult phase.
There is plenty of good recipes on Simply Keto and Dr Berg’s Facebook page. Try practice some of these before fully going on keto and find a handful that you like and are quick and easy to make.

Edit: This is a lifestyle change, not a diet and if you do your research properly, take your time reading up on things and pick a date to start, you will be fully prepared and will greatly increase your chances of success. It has made a huge difference to my life!

Mars Bar

This is not a keto forum. It's a thread in a forum about nutrition. If snyone wants an echo chamber for keto then go to reddit.

OP, you need to go to my fitness pal and set up a profile with a limit of 50g of carbs and track that.

As for adding fats, add avocado and use nuts instead of fruit. I did keto for 2 weeks (I got the damn keto rash though so I stopped) and I made chicken and fried it in olive oil and garlic. Lots of fats there. Add cream cheese somewhere.

Dr. Berg, as mentioned above, has great resources but he can push some stuff that is expensive and he is all about organic and grass fed stuff.

I find him great for info on intermittent fasting. I've had more success not doing keto but doing I.F.

mille100piedi

so there is no spaces here for people that want to learn about keto diet? I am sure there are other people that want to learn about keto here in Ireland and want to talk to other people that are following the same diet and are living in Ireland.
I have been in a low carb diet for more than 10 years and in a keto diet for more then one year and in my case it has been very successfully. I am not a chef and I have been cooking very simple meals. I really hope at some stage more experienced people will join the thread.
Dr Berg is not too bad he can explain well how the ketogenic diet works, but at the same time he's trying to sell his products.
There is no really the need to buy anything special for this diet it can be done with fresh food.

Mars Bar

mille100piedi wrote: »

so there is no spaces here for people that want to learn about keto diet? I am sure there are other people that want to learn about keto here in Ireland and want to talk to other people that are following the same diet and are living in Ireland.
I have been in a low carb diet for more than 10 years and in a keto diet for more then one year and in my case it has been very successfully. I am not a chef and I have been cooking very simple meals. I really hope at some stage more experienced people will join the thread.
Dr Berg is not too bad he can explain well how the ketogenic diet works, but at the same time he's trying to sell his products.
There is no really the need to buy anything special for this diet it can be done with fresh food.

Of course there is but wouldn't you want to read all of the pros and cons, all is the alternatives and all of the success and unsuccessful stories and be as informed of your decision as you possibly can?


I found keto yo be an enjoyable diet. I enjoy the type of foods that I can get a lot of good fats from. As I said thig, I got the rash so I stopped. Everyone, under the proper guidance, should try it at least once.

silverharp

about the "flu", something i never noticed, i went months just focusing on low GI. Now based on what im eating i am probably bouncing in and out of it. so i see no problem with easing into it

Blacktie.

silverharp wrote:

about the "flu", something i never noticed, i went months just focusing on low GI. Now based on what im eating i am probably bouncing in and out of it. so i see no problem with easing into it

You don't bounce into keto.

silverharp

Blacktie. wrote: »

You don't bounce into keto.

it was just a turn of phrase , for someone jumping into it from scratch it probably takes a week or 2 . In my case I'd expect Im in and out of it but Ive no interest in measuring or counting carbs so I don't know. I don't know about anyone else but I physically or mentally couldn't tell either way, I might pick up a glucometer that tests for it just to get a broad brush idea, I gather the other ways of testing aren't correct.

Mellor

cold case wrote: »

I am so fed up with this diet,

From what you said, you haven't started following the diet yet.

HappyAsLarE wrote: »

I can’t imagine how someone finds adherence easier when you can’t eat half of foods - think eating out, canteen in work, etc.

Adherence is easy for some due to satiety.

If somebody is serious about losing weight they should be making their own lunch not eating in a work canteen. Similarly eating out shouldn't be a significant portion of intake, so not relevant.

HappyAsLarE wrote: »

Doesn’t sound like this diet is suitable for the OP. I would suggest my method as more suitable:

Don’t exclude anything bar sweets - chocolate, crisps etc.
Measure and log everything
Check your average over last 7 days daily (in app) as this is all that matters
Use extra calories on naughty food - takeaway - makes adherence easier as no thought of sacrifice.

That would work too but requires will power. For somebody who can't resist a few chips and the kids fish fingers, will power might not be the best.
An all or nothing approach (like keto) can be better in that situation. But it going to be much harder if the foods are still in the house.

silverharp wrote: »

it was just a turn of phrase , for someone jumping into it from scratch it probably takes a week or 2 . In my case I'd expect Im in and out of it but Ive no interest in measuring or counting carbs so I don't know. I don't know about anyone else but I physically or mentally couldn't tell either way, I might pick up a glucometer that tests for it just to get a broad brush idea, I gather the other ways of testing aren't correct.

If you aren't mostly eliminating carbs you won;'t slip into keto at any point.
Glucometer is one method, but other ways of testing (like ketostrips) are correct also.

silverharp

Mellor wrote: »

If you aren't mostly eliminating carbs you won;'t slip into keto at any point.
Glucometer is one method, but other ways of testing (like ketostrips) are correct also.

I'd be confident to say Im eating low carb its just I don't go out of the way to eat lots of fat. Some days my dinner might be prawns/fish/chicken with greens or other veg like rice cauliflower. For Lunch Ive been making a kefir smoothie with avocados and coconut cream n' stuff so that would have a high fat content.

what I'd come across about the keto urine strips was that your body might be efficiently burning ketones so you think you are getting a false negative?

mille100piedi

I only have a glucometer and I tested my ketones a couple of time when I wake up early in the morning, I was in ketosis in both of them, I should test my ketones more often but I am too lazy to do it. I eat a very low carb diet and plenty of fat so I guess I am in ketosis all the time.

Mellor

silverharp wrote: »

I'd be confident to say Im eating low carb its just I don't go out of the way to eat lots of fat. Some days my dinner might be prawns/fish/chicken with greens or other veg like rice cauliflower. For Lunch Ive been making a kefir smoothie with avocados and coconut cream n' stuff so that would have a high fat content.

If you were doing Keto levels of low carb without high fat, you'd be way under on your calorie intake. But low carb means different things to different people.

Easiest way is to list everything you eat on a typical day. You could be Keto without specifically tracking it.

what I'd come across about the keto urine strips was that your body might be efficiently burning ketones so you think you are getting a false negative?

Strips only detect positives. Any detection proves you are in ketosis.
But not detective isn't a negative.

Similar to an athlete popping for steroids is proof he is juicing, but passing doesn't necessarily mean he is clean.

Nollog

I've been on keto for a month and a week now.

The biggest mistake you will make here in Ireland after reading all the information on keto and doing NET carbs is that Irish nutrition information does not include fibre in the carbohydrates information. So reading the carbs of the pack is NET carbs.

I've lost 5kg.

mille100piedi wrote: »

I only have a glucometer and I tested my ketones a couple of time when I wake up early in the morning, I was in ketosis in both of them, I should test my ketones more often but I am too lazy to do it. I eat a very low carb diet and plenty of fat so I guess I am in ketosis all the time.

Testing in the morning will almost always give you a positive response. Drink a couple glasses of water and test around the middle of the day.

The ketones you expell are unused, so you need to be pretty well hydrated for an accurate result.

Dehydrated positive, too hydrated negative or lower result.

I've only tested myself once, apparently they're really inaccurate but what do?

mille100piedi

/\/ollog wrote: »

I've been on keto for a month and a week now.

The biggest mistake you will make here in Ireland after reading all the information on keto and doing NET carbs is that Irish nutrition information does not include fibre in the carbohydrates information. So reading the carbs of the pack is NET carbs.

I've lost 5kg.



Testing in the morning will almost always give you a positive response. Drink a couple glasses of water and test around the middle of the day.

The ketones you expell are unused, so you need to be pretty well hydrated for an accurate result.

Dehydrated positive, too hydrated negative or lower result.

I've only tested myself once, apparently they're really inaccurate but what do?

I didn't test ketones in my urine but in my blood, testing blood ketones is very accurate and you should test it first thing in the morning