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Keto diet for beginners
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Blessed4




 
 
 


Post  Fri, Jun 14 2019, 11:14 am
Hi. I’d like to do the keto diet. What’s the best book or resource to get me started?
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amother




Amethyst


Post  Fri, Jun 14 2019, 6:20 pm
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.
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smss




 
 
 


Post  Fri, Jun 14 2019, 6:49 pm
amother [ Amethyst ] wrote:


In between I drink my water mixed with electrolytes


Which electrolytes do you buy?
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amother




Amethyst


Post  Sat, Jun 15 2019, 11:35 pm
smss wrote:
Which electrolytes do you buy?


For sodium I use 1 tsp of Himalayan salt
Magnesium I use Calm Magnesium unflavored, 1 tsp
Potassium I use NO SALT or Cream of Tatar, 1 tsp https://www.walmart.com/ip/NoS.....gKPuPD_BwE
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Wife1




 
 
 


Post  Sat, Jun 15 2019, 11:41 pm
This sounds extremely unhealthy and unsustainable. Only do this diet under draw orders
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newmom770




 
 
 


Post  Sun, Jun 16 2019, 12:28 am
Wow that sounds insane. 3 coffees a day and 1 tiny meal for supper.
Not hungry till 3 pm?
After barely eating the day before?
How is this normal?
There are better ways to lose weight/be a healthy person.
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Blessed4




 
 
 


Post  Sun, Jun 16 2019, 12:37 am
Thanks for the detailed info! Does sound extreme. I’ve been on a low carb diet but this is way more than I anticipated. Will look into it further ....
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amother




Amethyst


Post  Sun, Jun 16 2019, 7:46 am
newmom770 wrote:
Wow that sounds insane. 3 coffees a day and 1 tiny meal for supper.
Not hungry till 3 pm?
After barely eating the day before?
How is this normal?
There are better ways to lose weight/be a healthy person.


Not 3, 2 and the 2nd is decaf
If I eat a meal at 3 then I’ll have a coffee later on.
When you are in ketosis your just not hungry.
Why should I eat and spike insulin if I’m not hungry.
Do your research before you say this is not healthy.
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amother




Amethyst


Post  Sun, Jun 16 2019, 7:58 am
newmom770 wrote:
Wow that sounds insane. 3 coffees a day and 1 tiny meal for supper.
Not hungry till 3 pm?
After barely eating the day before?
How is this normal?
There are better ways to lose weight/be a healthy person.


Not 3, 2 and the 2nd is decaf
If I eat a meal at 3 then I’ll have my coffee later on.
When you are in ketosis your just not hungry.
Why should I eat and spike insulin if I’m not hungry.
Do your research before you say this is not healthy.

Again this is what I do
The basic rules of Keto
Is REAL food, nothing processed, under 20g of carbs, moderate protein, high fat.
This is how I feel best
When I do intermittent fasting and eat one meal, my meal is much larger than when I eat 2 meals. That meal consists of 6-8 oz of protein, MUCH more fat, extra low carb veggies, It depends how hungry I am
Plus the buttered coffee in the morning is concidered a meal it has about 250 calories.
There are ESSENTIAL fatty acids
There are ESSENTIAL amino acids, I.e. protein
There are NO essential carbohydrate.
I get my fiber and micro nutrients from my leafy greens and veggies.
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smss




 
 
 


Post  Sun, Jun 16 2019, 9:56 am
newmom770 wrote:
Wow that sounds insane. 3 coffees a day and 1 tiny meal for supper.
Not hungry till 3 pm?
After barely eating the day before?
How is this normal?
There are better ways to lose weight/be a healthy person.


I eat way more than that when I do keto. And still lose weight. It's actually the diet I've been able to sustain the longest. There's no calorie restriction. You can eat as much as you want as long as you keep your carbs low.
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Blessed4




 
 
 


Post  Sun, Jun 16 2019, 9:57 am
Good for you that you can stick to this! anyone else on keto that finds they don’t need to eat because they’re just not hungry?? Or is there more to it....
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amother




Amethyst


Post  Sun, Jun 16 2019, 12:02 pm
Blessed4 wrote:
Good for you that you can stick to this! anyone else on keto that finds they don’t need to eat because they’re just not hungry?? Or is there more to it....


When you are truly fat adapted you’re just not hungry.
Research a bit and you’ll find everyone saying the same thing.
I use to have a huge appetite and can eat all day
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amother




Wine


Post  Sun, Jun 16 2019, 12:06 pm
amother [ Amethyst ] wrote:
When you are truly fat adapted you’re just not hungry.
Research a bit and you’ll find everyone saying the same thing.
I use to have a huge appetite and can eat all day


I agree that Keto is the only diet (and I’ve tried most ie. Weight watchers, etc,) that I, not hungry on! Ultimately what always causes most people To go off a diet is the fact that they are constantly hungry, and also craving sweets and junk. Keto kills the cravings like magic! I wouldn’t believe it if I didn’t try it..,
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smss




 
 
 


Post  Sun, Jun 16 2019, 12:13 pm
Blessed4 wrote:
Good for you that you can stick to this! anyone else on keto that finds they don’t need to eat because they’re just not hungry?? Or is there more to it....


There's more to it... read the book! It is not about starvation.
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amother




Tan


Post  Sun, Jun 16 2019, 12:20 pm
You're not hungry because your body is eating itself.
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andrea levy




 
 
 


Post  Sun, Jun 16 2019, 12:44 pm
Wife1 wrote:
This sounds extremely unhealthy and unsustainable. Only do this diet under draw orders


I’ve been doing this for over two years, have lost 90 pounds and reversed my diabetes, fixed my pee problems and gone off my anti depressants. My doctors are thrilled and wish everyone ate this way. I don’t cheat or eat fake keto foods ever.
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andrea levy




 
 
 


Post  Sun, Jun 16 2019, 12:44 pm
amother [ Tan ] wrote:
You're not hungry because your body is eating itself.


Yes, your body is fueling itself with fat.
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andrea levy




 
 
 


Post  Sun, Jun 16 2019, 12:45 pm
Blessed4 wrote:
Good for you that you can stick to this! anyone else on keto that finds they don’t need to eat because they’re just not hungry?? Or is there more to it....


This is keto when done properly
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marina




 
 
 


Post  Sun, Jun 16 2019, 12:50 pm
Keto is great and I eat mostly normal regular food, minus carbs. Breakfast just now was two fried eggs, one avocado with oil and lemon juice, coffee and gouda cheese with cream cheese YUM. Prob won’t be hungry till dinner tonight and maybe just a small dinner at that.

Doing keto straight for last three years.


Last edited by marina on Sun, Jun 16 2019, 12:51 pm; edited 1 time in total
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amother




Navy


Post  Sun, Jun 16 2019, 12:50 pm
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.


It doesn't look like you eat proper food...
How can you be eating so little...
Just coffee till afternoon!

What are electrolytes?
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