Ketogenic Diet

doing daily fasting basically from dinner until lunch the next day and then every other week I have been throwing in a 24-26hr fast....

You still doing low carb ?

Nice work on the 26 down!

Not sure if i'm super boring and just eat the same things over and over. If we go out i just try to stick to Cobb salad with ranch, Double Cheese Burger( add bacon and avo) Mayo mustard with lettuce wrap and side salad. or omelette swap out tomatoes for the hash browns no toast. if we go Mexican i'll get fajitas do a tortilla delete.

El Pollo ( chicken place)
Chipotle
in and out

Site I found a few months ago for some low carb ideas.

https://www.ruled.me/keto-and-fast-food-on-the-go

I just got done reading the Keto Zone Diet.. .

$11 Dr. Colbert's Keto Zone Diet: Burn Fat, Balance Appetite Hormones, and Lose Weight

https://www.amazon.com/Dr-Colberts-...ywords=keto+zone+diet+book+by+dr.+don+colbert

Kinda opened my eyes a bit more about what I'm eating so in the process of trying clean that up a little bit more than just eating copious amounts of bacon.

yeppp keeps you coming back for more. Now I'm that wierdo at the store looking at every label... " Sir, can I help you find something" me... "No, Thanks! I'm good"....

 

I just started Keto this week. I have done other diets in the past, specifically Isagenix which is essentially starve and drink shakes, I did lose 70 lbs over about 6-9 months BUT its impossible to live off shakes for your entire life I simply fell off eventually and gained most of it back over about 2 year period.. So now I’m trying this, as I like fatty food and meat, and don’t mind giving up carbs for the most part.. I’m just hoping to lose about 20-30 lbs at this point.. I am pretty active and work out every other day. Just not blessed with the skinny gene .. Funny to find a threat on Tacoma world but glad I did..

 

Dude the weight is going to fall off, especially if you are working out . Make sure you drink a shit load of water and hit your macro goals.

 

I need to research this macro aspect. Right now I’m sort of on information overload reading about Keto and what I can and can’t eat and getting meal ideas.. I am lacking a real plan in terms of portions and calorie intake and how to break down how much I need of what each day. Which could negatively affect my results.. It seems like I shouldn’t be eating to many proteins (which it my favorite part of the diet), but I guess I am unclear with what I should be filling it with.. It seems healthy “Fat’s” are majority of what I should be eating but from what sources? It seems a lot of cheese and butter oils etc. are recommended.. Any suggestions would be great..

 

213.9

slow & steady.

Getting easier to follow - Had a 5 guys burger w/ cheese & bacon on lettuce wrap last night. no fries but Did not suck.

 

Start tracking what you are eating on an App let it do the work for you. I been using carb manager . you plug in your height and weight and how much you want to lose per week 2lbs is the max. It tells you how many grams carbs/fat/protein you need to eat.

If you are unsure before you eat something plug it in to make sure.

Mostly things i have been eating last 3.5 months


Salted Nuts ( almonds, macadamia nuts, Pecans)
Pork rinds
Cheese
Pepperoni/Salami
Chicken (try to do more Dark meat has more fat)
Steak
Burgers (no Bun)
Pork
peppers
Asparagus
Broccoli
Cauliflower rice
Onion
Salad with Ranch/bluecheese/ cesar ( cobb salad my go to)
Brats/Sausage
bacon
eggs
Sour Cream

Little night time snack i'll do heavy whipping cream (3 oz to 6oz depending on where I need to be on the macros ) and little orange mio with vanilla protein powder...Whipped up with blender ball and then freeze it for 30 to an hr.... SO bomb ( #my800lblife)

Drank
water
water with Mio
black coffee
Beer Michelob ultra 2.6 carbs / can vs like 40 or so for some of those IPAs I loved so dearly..
Rum/ Whiskey/ Vodka..... you are in the clear

I shouldn't but I still drink coke zero or diet coke a few times a week. better than the 4 sodas a day I doing.

Definitely need to clean up what I'm eating. A big thing for me with this "diet" I'm eating most of the same stuff I have always liked to eat just no bread/ tortillas/chips/less beer. You can look online an there is a shit ton of " keto meals " with a bunch of oil and ingredients. That great and all if you have the time but to me not realistic out of the gate. I think out just pulling out the carbs and shit you shouldn't be eating and remain as normal as possible makes you more likely to stick with it. However, there always room for improvement and keeping things fresh is important so you don't get bored. Trying to do more grass feed meats, new recipes, etc.

 

Get it girl!

 

Thanks for the suggestions, that’s sort of what I am planning on doing, I already have reasonable eating habits, I don’t drink (Alcohol) since I did my last diet and it just stuck with me.. 90% of what I drink is water already. I usually eat pretty balanced meals, meat veggies and usually rice (wifes Asian) not a ton of junk. Now I just need to cut out the rice/potatoes ect as you said and keep eating veggies and meat maybe add more fats like Nuts, cheese, more cold cuts ect.. This week I stepped it up on Eggs, been eating 3-4 Hard boiled for breakfast, salad with ranch for lunch assorted veggies , cold cuts cheese, cream cheese ect kind of mixed in.. Ill have to really evaluate more of a meal “plan” as I go but as you mentioned I don’t really have all day to come up with all these fancy complicated meals that I find online.. So just trying to cut as much sugar and carbs as I can, filling it with more veggies and fats..

 

lol

Use caution with deli meats - some of them are higher in carbs than what you want - honey baked ham was one of them.

We've been getting a "ham off the bone" deli slices from Wegmans. Very good choice

 

Ketosis and ketoacidosis are NOT the same thing.

Ketoacidosis is an insulin sensitivity issue leading to too many ketones in the blood causing acidosis.

Nothing of the sort happens when you are in ketosis. You will not make enough ketones to put you into acidosis. You have to have the insulin issue.

Ketoacidosis is an insulin receptivity problem.

It is a common misconception they are the same thing and people use it as a scare tactic to keep people away from low carb diets, but it is a misconception.
Low carb and keto diets are ideal for people with diabetes. It prevents ketoacidosis by improving insulin sensitivity which is why keto is recommended for people with diabetes and insulin resistance.

Ketoacidosis occurs from either no inulin or insulin nonreceptivity. It is not ketosis and ketosis does not increase the chances of this happening.

 

Right. Should have been more clear; I was just relating to DKA. A further down comment I talk about following a low carb diet to avoid DKA, while not going "Full Keto".

To all others reading, Ketoacidosis =/= Ketosis

 

Thanks for this site. I do this too and can easily drop 15lbs in a month. Ditching The carbs and sugar is the key. If you like to partake, abstaining from alcoholic beverages will help in accelerating weight loss.

My best piece of advice is constantly looking at the scale to keep your motivation.

Good luck!

 

I use MyFitnessPal and just set up my calories and do 5% carbs 25% protien and 70% fat. Protien should be no more than 25%.
Now MFP doesn’t calculate net carbs so set the sheet up so it shows you fiber and do the simple math.

That helped me limit my protien intake and more importantly keep the fat intake up.

I see a lot of people on here talking about salads.
A large salad with much more than a couple tablespoons of a non-oil and vinegar based dressing will out you over the top a lot of times on carbs. So newbies be careful about those.

Avacados are GREAT keto food too. High in fat and fiber.

A comment on the term “healthy fats” all fats outside of industrial trans fats (which have no been banned by the FDA) are healthy fats.
Saturated fat is not bad for you, contrary to popular belief.
Carbs cause heart disease, not fat.

 

Thanks PackCon, I downloaded a Carb manager App yesterday which breaks down the Fat, Carbs and Proteins in a nice pie chart . I seem to be pretty well in line. Yesterday I ended up going a little over at 23G net Carbs or 5.1%. Fat I was over slightly at 70.1%, and Protein ended up at 24.8. Really actually ended up right on target. My calories were slightly high up near 2000 BUT after I factored in my workouts I ended at 1412 based on the App.. If anything its a good way for me to enter in what I plan on eating that day and get an idea of were I need to add and take away. For example today I wanted steak for dinner and i'm having some left over salmon for lunch. My protein is already over or very close to what I should be so I know I need to cut back on that some, maybe less portion.. I have to say these Apps do help alot. I have never been one to use Apps much..

 

I enjoy steak a lot as well as Salmon.
Top your cuts of meat off with butter.

I will take a couple sticks of butter, let them sit out and mix them up with fresh herbs and chopped garlic and then roll it into a log of cling wrap and refrigerate.
Ill take a slice of those and put it over my meats. :9

Keeps fat intake up.

BTW what is your height and weight?

 

Yeah I have seen some butter ideas that looked and sounded good I want to try that..

I'm 5-9, 220ish

 

I’m 5’9” as well. 2,000 cals is good for you, youre not hungry?

I ask because I would start to wither at 2,000 cals per day.
I am at around 3200 per day. I was gaining weight but prolly cause my gym attendance dropped.
Thats my normal maintain.
I didn’t feel keto made me keep my cals down as low as it does for most people hence no weight loss.

 

Well I cant say I'm not ever hungry.. But I did Isogenix for about a year and that kept me at max 1500 or so calories a day (2 shakes and 1, 600 cal meal a day) with 2 day fasts every other week ect so in a way I got used to being hungry a lot.. Seems like I have to keep my calories way down in order to loose weight or even maintain it.. I have struggled with weight my whole life. Since I was 20 I've been as low as 150 and as high as 250 and I've made major shifts twice in about 10 year period.. I like to be around 180 ish to me is a "healthy" weight for my frame anything less I look like a ghost .. But if I start to slip at all i gain and gain fast.. So I've come to the conclusion that I have to be very careful about my diet and how much I eat.. The biggest problem is I work a desk job so I don't burn a lot of calories during the day.. I walk every day for about 30 minutes and I workout every other day for about 30 min usually like P90X type stuff, but I also have some weights. But even with that and a relatively healthy diet I still gain weight. I stopped Isagenix about 2 years ago (I was down to 175 at peak weight loss on that program) but in the last year or so I gained about 30 pounds.. Which is why I am trying Keto now..

 

At my house we do healthy alternatives to all the shit that makes you fat. My wife is the master at coming up with these recipes. She posts them on Instagram...someday she will have an app and a book and I'll retire. I also do a shakeology for lunch to get my greens.

Here's an example of peanut butter cookie icecream...no sugar in the icecream. It's like a Wendy's frosty consistency

@grossie272002