Keto diet for beginners

Chana Miriam S

Fri, Jan 29 2021, 10:48 am

amother [ Amethyst ] wrote:

Keto Clarity by Jimmy Moore

But there’s a lot of information on YouTube thats free.

Basically
1. Eat REAL food
2. Keep your carbs under 20g. There is debate on total vs net carbs.
3. Keep your protein in moderate amount. Basic rule of thumb is 1g of protein per 1 kg of IDEAL weight. IDEAL weight is a BMI of 22. So if your ideal weight is 60kg then you should eat 60g of protein per day
4. Keep your fats high in order to satiate hunger. In the beginning it will be VERY high. After a while you won’t be so hungry and you will be tapping into your own fat storage. This will happen automatically.
5. Eat only anti inflammatory fats- olive oil, coconut oil, avocado oil, cacao butter, butter, animal fats. NO SEED OILS.
6. Your carbs will come from low carb veggies.
7. Track your food on an app like my fitness pal
8. Make sure to drink LOTS of water
9. Add in your electrolytes Sodium, Magnesium, Potassium. I add it to my water, 1 tsp Himalayan Salt, 1 tsp powder Magnesium, 1 tsp powder Potassium

The only thing you need to start a Keto lifestyle is a food scale, an app, electrolytes, food, and a water bottle.

In the beginning I stayed away from all faux foods and treats. Now I have them occasionally, but they always make me want more, so I try to stay away.

My daily menu consists of

A bullet proof coffee-
2TBSP butter
1/4 cup almond milk
16oz coffee
I blend this up. SUPER filling, SUPER creamy.

At around 12:00
If I’m hungry I’ll have my first real meal of the day. 2-3 eggs or
3 oz cheese/tuna/chicken/meat/protein
A lettuce salad mixed with 3 TBSP Mayo

But usually I’m not hungry and skip lunch

In between I drink my water mixed with electrolytes

At around 3 I’ll have a decaf coffee with 1/4 cup almond milk.

6PM (or as early as 3 pm if I didn’t have lunch)
3 oz protein
Lettuce salad
Homemade Mayo/olive oil

If I ate dinner at 3 (because I skipped lunch) then I’ll have a decaf coffee with 1/4 cup almond milk later on

The trick is NOT to be hungry. In the beginning that’s achieved by eating more fat and fatty cuts of protein.
Try not to snack in between. Snacking only causes you to gain weight.

This seems a little light on the food. Also, almond milk isn’t real food.

Chana Miriam S

Fri, Jan 29 2021, 10:53 am

Rappel wrote:

Hmm. I have some questions:

I like long-haul exercise, like hiking and horse back riding. A keto-er warned me that the keto diet eats up your strength and stamina for strenuous activity. Does anyone here want to weigh in on their experiences in this area?

I have hypothyroidism, and I take a very high dose to manage it. My main health goal right now is to create a lifestyle where it will stop affecting me. Has anyone seen any correlation between keto and thyroid regulation?

Do you think the majority of the benefit from keto comes from low carb, intermittent fasting, something else, low wheat, etc?

How do you fulfill your seudah obligation when you have one?

I theory keto can help you finish a race . Generally elite athletes eat cans but many are metabolically flexible. The ones that win, usually eat carbs.

Without getting too sciency for sustained endurance exercise, fat is the preferred fuel. Being metabolically flexible is important if you’re competitive but not as much if you’re just an exerciser. I walk very long distances and don’t eat much in the way of carbs.

amother

Amethyst

Sun, Jan 31 2021, 4:58 pm

Greenbelle wrote:

Is someone here willing to mentor me a little? My greatest issue is the morning cake with coffee. Is there something I can substitute? I don't have time for too much baking or meal prep. But my knees are already starting to hurt and I'm way too young for that... 😢
If anyone is willing to PM contact number, I would appreciate that.

If you have 90 seconds and a microwave make yourself a low carb mug cake in the am
You can also make it the night before
Or- bake a few and keep in the fridge.

Google keto 90 second mug cake

FranticFrummie

Mon, Feb 01 2021, 7:47 am

I discovered the most amazing keto hack ever (at least for me.)

In the morning I have a small handful salted cashews. I'm not hungry until dinner time!

I always keep a bag of them in my purse, and if I feel my blood sugar drop, I just eat 3 or 4 of them and I'm fine for several more hours.

Eat a couple before you go grocery shopping, and it will help prevent you from making impulse buys and bad food choices.

I have struggled with hypoglycemia and impulse buying my whole life, and this is incredible.

For some reason, cashews work best for me. I've tried almonds and pecans, but it's not the same. Maybe because they have a higher fat content.

amother

Amethyst

Mon, Feb 01 2021, 9:35 am

FranticFrummie wrote:

Great idea
Try to switch to a better lower carb nut like pecans

amother

Wheat

Mon, Feb 01 2021, 11:25 am

amother [ Amethyst ] wrote:

...
My daily menu consists of

A bullet proof coffee-
2TBSP butter
1/4 cup almond milk
16oz coffee
I blend this up. SUPER filling, SUPER creamy.

At around 12:00
If I’m hungry I’ll have my first real meal of the day. 2-3 eggs or
3 oz cheese/tuna/chicken/meat/protein
A lettuce salad mixed with 3 TBSP Mayo

But usually I’m not hungry and skip lunch

In between I drink my water mixed with electrolytes

At around 3 I’ll have a decaf coffee with 1/4 cup almond milk.

6PM (or as early as 3 pm if I didn’t have lunch)
3 oz protein
Lettuce salad
Homemade Mayo/olive oil

If I ate dinner at 3 (because I skipped lunch) then I’ll have a decaf coffee with 1/4 cup almond milk later on

The trick is NOT to be hungry. In the beginning that’s achieved by eating more fat and fatty cuts of protein.
Try not to snack in between. Snacking only causes you to gain weight.

Is this a keto diet, or a bulletproof diet?

amother

Wheat

Tue, Feb 02 2021, 3:06 pm

amother [ Amethyst ] wrote:

Why the semantics
It makes me feel good
This is how I do it
Others do it differently
I’ve lost and maintained and my aches and pains are better

Bullet proof diet cycles in carbs, btw-
I don’t do that so I guess it’s Keto

Because bulletproof is the one where you basically eat nothing all morning except a bulletproof coffee, and that's what everyone is so surprised about. Bulletproof is also more restrictive and extreme than keto. Unless I'm mistaken, I don't think you skip the morning meal on keto.

amother

Amethyst

Wed, Feb 10 2021, 6:58 pm

amother [ Wheat ] wrote:

If your just not hungry
AND
You are trying to do intermittent fasting then you eat BREAK-FAST later in the day.
The bulletproof coffee just helps you get there because it keeps you satiated, once you are in ketosis