Wanting to try this "Keto" diet I've heard so much about.
I hate the word diet, but I REALLY need some type of plan that I can stick with and start seeing results. I exercise 5 times a week. My primary workout is Jazzercise, there one hour classes with a mix of dance/aerobics/strength training and yoga, which the average amount of calories you burn in one class is around 600. So my exercise is set...it's just getting frustrating because I feel like I'm not getting the results I want and I know it's because I'm not eating all the best foods. Bobby told me about the Keto diet and a little bit about it which perked my interest, I want to give it a try...just still trying to learn about it. So for all those people who are doing it or have done it what are some tidbits you could give me? And will it be okay to do since I'm working out so much? I'm just a little nervous about it :/.
Thanks guys!
PS. This is my first discussion board EVER...I know, where the heck have I been?
Thanks guys!
PS. This is my first discussion board EVER...I know, where the heck have I been?
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If your body is burning 2000 calories a day, you could eat 1600 calories of twinkies, or 1600 calories of the most nutritious food on the planet, but you're still burning 400 calories a day. Right? So calorie management is the single most important goal. Having a better idea of what your body burns every day will arm you with the knowledge to masterfully manipulate your food intake, which will give you results with or without keto.
Best to keep in mind that someone in your physical condition (and mine, and Bobby's) can only lose about 1-1.6 pounds per week. So progress is slow and steady. You just have to be patient!
1. No pasta. No bread. No rice. No sugar. Just axe it all (this is the single hardest thing to accomplish on this diet)
2. Tons of dark, leafy greens (spinach, kale, spring mix)
3. Lots of meat
4. High-fat meat and sauces (ranch, bleu cheese, butter)
5. Remember to subtract FIBER carbs from total carbs ingested to get NET carbs. If your vegetables have 12g carbs but 8g is "Dietary fiber" then that is actually only 4g NET carbs. The net is all that counts.
6. Macros: 60% fat, 35% protein 5% carbs
7. Keep it under 50g carbs day to maintain ketosis
8. Get Ketostix or a generic to pee on so you can see if you are actually IN ketosis.
9. It can take 3-4 days when you first start to get into ketosis for the first time
10. Don't buy into /r/Keto's "BACON EGGS CHEESE EVERYTHING" mantra. It's not healthy.
One of the biggest challenges I've found in this lifestyle is finding the textures that carb-laden foods provide. Kelp noodles and yam noodles are AWESOME zero-carb pasta substitutes, and bacon is fantastic for crunch. So are pork rinds. I've replaced croutons in salads with pork rinds for delicious crunch. The cheapy "potato chip brand" pork rinds are bullshit; you need to find the real chicharrones from mexican grocers.
Anyways, it does work. I was nearing in on 300lbs when I went on keto and now I'm down to 235.
600 calories of bacon will make you feel fuller longer than 600 calories of bread.
It works well for me because my body's automatic response to carbs is storage. I get a huge blast of insulin, get warm and sleepy, and then I'm hungry again within hours/minutes.
On keto, I'm more satisfied for longer, and I ultimately eat far fewer calories.
1. Can you eat fruits?
2. With vegetables is there any you shouldn't eat? Or can you eat as much of these as you like? (I like to snack on them when I've got the munchies at work).
3. What type of dressings should I use for salads?? I know ranch and bleu cheese was mentioned but didn't know if there were anymore.
That's all I have for now. Thanks guys!
http://www.reddit.com/r/keto/wiki/faq
Edit:
http://goo.gl/Snq9O
It becomes a question of "worth it?" as in... "Is this handful of blueberries worth it? Or would I rather 'spend' those carbs on something more satisfying?"
The answer is, quite often, no.
most veggies are in, just check the carb counts. root vegetables like carrots and potatoes are out.
blackhawk and i are doing keto and we eat lots of salads with cherry tomatoes, feta cheese, sliced chicken and ranch dressing or a vinaigrette. breakfast is scrambled eggs with either bacon or sausage (you can add veggies to your eggs, like onion, bell peppers and tomato). lunch can be lunch meat and cheese rolled up together. just check the nutrition facts on whatever you eat. keeping track of what you eat all day in a phone app is helpful. blackhawk uses myfitnesspal. i use one called calorie counter.
how you react the diet is very individual i think. i dont have a problem sticking to the diet as long as we only have food in the house that we can eat. blackhawk has more trouble with wanting to cheat.
we each lost 14 pounds in our first week. we're in week 2 now. we'll keep you guys posted on our progress.
- calculator: http://keto-calculator.ankerl.com/
- food table:
https://docs.google.com/spreadsheet/ccc?key=0Ah8MbmZepQxWdGo4bnB2QmxxMUlmTzZUTXYzMURRLWc#gid=0