[2021-04-23] - /r/keto Beginners & Community Support Thread
By - AutoModerator
Almost threw in the towel a couple nights ago after a week and a half of being on keto. No particular reason or anything, I just wanted some cheese fries lol. Decided instead of giving up I'd just go to sleep and see how I felt in the morning. Woke up the next day and was no longer craving cheese fries.
2 weeks back on keto and I'm down 10 lbs. I'm happy I didn't give up the other night :) I've still got about 60ish to go but I'll get there.
Overcoming a craving like that is a great victory! Don't forget the will power you have displayed here next time a tough craving pops up.
Nice! That's huge. Defeating food addictions and cravings is easily the most difficult part of making a healthy life change.
Hey good on you! It's not an easy thing to do... been there. [extinction burst!](https://youarenotsosmart.com/2010/07/07/extinction-burst/)
Hi folks! Checking back in here after a long couple of years. Through a combination of keto and general calorie control, I am right on the threshold of my goal weight. I may have been a lurker here for a lot of the time, but I appreciate y'all. It's been a long and up-and-down journey. It isn't over yet. <3 You can do this!
Good work. Every time u deny a craving u weaken a future one. Eventually they almost don’t exist!
How long would you say this takes?
Hey Soulastic! Hard to say bc a lot will depend on the environment ur in and individual factors like age, gender (all of which will influence hormones) and ur previous dietary experiences. I can only share my own experiences. I come from and Italian family (so every time I visit my mum she tries to shove carbs down my throat from the moment I arrive to the moment I leave). We still have big family dinners every few weeks.
To make thjngs worse, my home environment is full of adults and teens who love ordering Maccas and eating lollies, pizza and leaving cream cakes in my fridge. Two members of my household are bakers - read free fresh bread, scrolls etc. At the beginning it was really hard not to eat those yummy things, especially when I was often the one who would throw out leftovers “wasting” them. But I resolved that I was not a garbage bin, and needed to give this diet the best chance. So I just closed my eyes and threw them out as quickly as I could before I could think on it too much.
Within a month I started setting up spots in the fridge that were “junk free” just for me - my own containers. Same in the cupboards - one area just for my “emergency” supplies for keto ready snacks that could save me if I was sitting with my partner when he was tucking into a yummy snack, so I could jump up and grab something quick from that shelf. My protein shake, my homemade keto-baked cookies, my seaweed sheets, pork krackles, keto choc and almond creme. Over the next few months the urge to snack reduced bc once ur fat adapted u should not feel hungry. Id often reach for a snack and then end up putting it back half finished.
My taste buds have evolved too. After 6 months on keto I no longer want things that are super sweet. I often walk past a cake shop or gelato place and look at the offerings but Im not salivating or tempted to buy - Im just curious, almost like looking at artwork. Things like veggies now taste quite sweet eg red capsicums and carrot are very sweet to me, even butter is sweet. The best way I can explain it is that provided u stick with it, it gets easier bc you evolve, both physically and mentally. I might one day eat a piece of cake, but Im not anxious for that day to arrive at all. Hope this helps!
I’m starting my keto health journey today.
I had a serious health scare a few weeks back, and decided this is the best path forward. Praying everything goes well.
For anyone whose curious I’m a 250lb 5’10” male.
I started out just trying to stick with it for a month. Helped with the cravings to say I just had to do this for a few weeks and then I could have whatever I wanted. After I made it that far (and down a significant amount of weight from where I started) it was easy to just keep going.
I’m also starting now. I was feeling sad because I had never weighed this much :( I’m 5’2” and I got to 200 lb. I guess that if we are motivated by improving our health then we are going to win the challenge.
I’m also starting....over....again.
Been on keto and fasting for 5 weeks . 20 lbs down . Haven’t had any chocolate or my faves snacks or gummies in 5 weeks. Haven’t cheated . Going strong 🧡😎🙏🏼
Keep it up! You are very strong!
I was on CICO for 5 months and was steadily losing weight, about 1-2 lbs per week (I have about 100 lbs to lose). I started adding Keto along with CICO a week ago and gained 2 lbs. I haven’t been going over my calories, have upped my fat intake and have kept my carbs around the 20g mark (highest was 26g one day and only because I read the serving label wrong...). Is it common for some people to gain weight the first week? What could be the cause? Should I be concerned or do some people gain first before losing? Would love to hear some experiences. TIA!
One thing I've read on here is that weight loss is not linear. You may see fluctuations. :)
I’m just beginning too, but I either gained or stayed the same the first week. But when my body actually began producing ketones, I lost a bunch of water weight all at once, now it’s pretty steadily going down every few days.
Does keto affect alcohol tolerance? I had 100 ml of vodka tonight and I got pretty intoxicated. Usually it takes a lot more than that to have the same sort of effect.
Yes! You will become a lightweight for certain because of the light carb intake as with anyone else on keto
I’m new to keto, 5 days in. Seeing my ketones rise makes me understand how I don’t want to have a Ferraro rocher or something. I’m doing a diabetes treatment called Virta, so I have to test my blood sugar and ketones every day.
Heard lots of good things about Virta.
I've been eating keto for about a month and a half and i'm loving it. I've lost about 10kg. I've generally kept away from snacks (like a handful of peanuts) and kept strickly to just eating when i'm genuinely hungry. The last two weeks this has led me to just eating one meal a day. One big-ish dinner dish. Around 800 calories.
I was telling this to a friend recently and was met with shock. In his opinion, what I was doing was dangerous and stupid. I took this with a grain of salt as he has no experience with keto.
However, I'd love the opion about this from experienced keto eaters.
Am I being stupid? Should I perhaps eat twice (or thrice) whitin a 6-8 feeding window?
I generally eat one meal per day (plus usually a snack of almonds in the evening) and it’s fine for me. Generally it’s not recommended to eat less than 1000 calories per day for sustainable loss but if you aren’t hungry you aren’t hungry. If you find yourself really hungry then by all means have a snack (high protein/fat and low carb snacks).
That number is a little low. But if you are hungry 3 days later have a safe snack for that day. Only make adjustments if you need it.
Eating when hungry is great. Actually, your body can do autophagy on keto... so your body may be eating 1900 calories while your dietary intake is only 800. You won't starve at all (autophagy eats the *body fat* sitting on your body - you are not doing long-term fasting so there's no risk of losing protein)! You may take a multivitamin if you believe there's something missing. CICO is too simplistic for keto.
I accidentally had too much sodium tonight, and as someone with severe health anxiety, I’m pretty freaked out. I unintentionally had almost 11,000 MG of sodium today. Will I be okay??
You're fine. Our body only uses the sodium it needs, you pee excess salt.
I'm no Doc. but Just so you know, you were at no point in any kind of danger with 11,000mg of sodium. If anything, you prevented the dreaded keto "flu". The recommended minimum sodium in the [FAQ](https://www.reddit.com/r/keto/wiki/faq#wiki_how_do_i_replenish_electrolytes_when_i_am_deficient.3F) is 5,000mg.
I know it's different with the western diet (none keto) we were told constantly that too much salt is bad etc. Keto is diuretic since we are eliminating carbs, we will lose electrolytes and we need to somehow replace them to help avoid problems on keto.
Well, 5,000mg is optimal. And you can have more with exercising. It is important to not overdo it in a short period of time (one hour). That can be serious. Also, note the salt is only 40% Sodium. Having enough potassium in the diet can remove some excess salt. And you lose some salt overnight too. So it will wear off. You should be feeling normal the next morning.
I’ve been doing Keto with no cheat days since February 7th; today I’m dealing with heavy nausea second dose side effects. Does anyone have any keto friendly recommendations for simple foods to eat? Is brother and cauliflower rice okay, or should I take a cheat day and eat a gd saltine
Maybe you can make some toast? I buy the healthy life bread. I buy the wheat and it is 6g carbs per slice.
Not the best count but it's great for toast and lower than crackers :)
Don't grab the carbs. You need ketoade. Sodium helps a lot. Salt is 40% Sodium. And you need 5,000mg of Sodium per day. Do not take it all at once. Drink with water. Carbs trigger the cravings for more carbs, yes it can feel like starvation although you are still eating other foods and hydrating yourself.
If you feel your Sodium is already past 5,000mg, then a little exercise might be a quick fix (crunches, pushups, etc. for 5 minutes). Sometimes a little nausea can be blood pressure and exercise helps that.
I always hear the saying that if "Salt is good then potassium is good too" as it retains it or something like that?
Is this even true, or what? If someone has like 5000mg sodium but a low potassium intake (around 1000 mg) will they not show signs of potassium deficiency cause the balance between both of them is kinda high
If you have a good level of potassium, potassium can get rid of excess sodium. And when your sodium is low you become dehydrated. You are going to piss out the potassium when dehydrated. So they do affect each other. And Sodium is also said to help Vitamin C absorption (Vitamin C is water-soluble).
As far as the 1,000mg potassium intake goes, that would not be your total potassium for the day. Instead, that is just the amount of your supplemental potassium (NoSalt, NuSalt). Your total potassium for the day should be around 3,500mg. Do not take the supplements all at once.
Do total carbs matter as long as the net carbs is below 20 grams?
No. But if you start to feel as if you are getting too many carbs... the labeling could be off.
I had palpations and Quick heart rate last night. Is this normal in the first week of keto? It honestly really freaked me out. I really wanna do keto but so many doctors in my country say its not good for your heart etc so im really not sure if I should keep going?
The official keto electrolyte guidelines
You need sodium and potassium. Ketoade is very important on keto. Test yourself. put half a teaspoon of salt in a quart of water. Check your heart rate before and 30 minutes after. You could get a 10 point drop. Salt and water keeps you alive. Ketoade/electrolytes are very important. Good hydration (Sodium included with water) keeps you from pissing out your potassium. And Potassium at a good level (3,500mg total daily) will remove excess salt.
5,000mg of Sodium per day (from food (broth, etc.) and ketoade). Note that salt is only 40% Sodium.
How many grams of fat does your diet contain to need to be in ketosis?
Zero. You can/will be in ketosis fasting.
Your body already has more than 50,000g of fat, even if you are slim. You can live on that because of keto autophagy, but vitamin sources, water, sodium, etc. are important helpers to stay lucid.
Seriously, you'll be comfortable/practical by doing at least a minimum amount of fat (30g to 50g per day bare minimum), more fat is great too.
Edit: Sorry for the previous typo.
There's all kinds of scary stuff out there on the internet. Keep your protein up, take vitamin D if you're deficient. You'll get enough calcium if you're eating dairy or sardines with the bones.
Collard greens! You can literally eat a ton of them for very little net carbs.
When I read things like that, I think there could be someone out there doing really bad keto. I know I did bad keto years ago (too many carbs). Someone could have a bad keto coach who wants to promote veganism, lol.
There's no bone loss trend with keto.
Can someone help me reading a label of peanut butter nutrition
It says the following
Carbs per 100g - 14.1g of which 10.9 are sugars
Is this keto aproved ? or does it have too much sugar ?
Does that means net carbs are 14.1-10.9= 3.2 net carbs ?
You are reading a European-style nutrition label, which has already subtracted the fiber from the total carbohydrate. It is 14.1g net carb per 100g.
Keto is not a branded dietary program that *has* "approved" or "not approved" foods. If you can fit the food into your macros, it is keto. If you can't, then it isn't.
Yes I get it but aren't the sugar values a bit too high to easily spike insulin ?
Sugar is only a relevant number as a subset of carbohydrate. If you are already limiting net carb intake, there's no need to limit specific sugar content on top of that for keto.
Personally, I like more variety in my vegetables, but that's personal preference. We can't really tell you anything in detail without your macros (if it's too little protein, too much fat,..) Are you losing weight? Then it's probably fine.
Feels good to update my flair today :)
I tried Rebel ice cream last night! I bought one that was 7g for the pint. I ate about 1 cup of the ice cream. Was worried it might be fake numbers. 😂
The ice cream itself was pretty good and a nice treat.
Hey, just starting out on keto. Is there a keto Bible aka guide with all the carbs for all foods?
I am new to Keto as well and am using an app download called the Chronometer. You can set daily targets for macronutrients (protein, carbs and fat) and input foods as you eat and it keeps track of your intake. Or you can just input foods to find out how many carbs they have.
Hi there! I’m 24, SW: 233, CW: 224, GW: 165. I’m 5’9!
I’m loving keto, so far so good! I’ve lost 9 pounds in just the first week! Crazy! I have a question though. I made bacon and eggs this morning and only made a portion for myself, so fairly small, and couldn’t make it through half of it. I started feeling really sick and full. Is this normal? For reference, I stopped eating around 7pm last night and just made this at noon! Sooo I was feeling pretty hungry. But my body said no thanks lol. Any thoughts??
Very normal. Most people go through this in the beginning. Your appetite may come back. But if you're really not hungry in the morning, you might want to look into skipping breakfast.
I’m new to keto and that exact same thing happened to me yesterday. It was the first time in years that I stopped eating halfway through a meal. I feel very full and slightly nauseous a lot of the time, and it’s hard for me to eat enough calories. A couple of days I only had like 1100 calories and I was eating like 1800 a day the week before.
My wife and I had tried Keto a couple of year back and it was reasonably successful. However, we gradually slipped away and the pounds crept back. With having to isolate more with the Covid 19 protocols our weight started to get out of hand. Last week we decided to get back on the keto train and the results to date are encouraging. I am down from 196 to 187,(lots of fluids I suspect). and my wife is down about 5 pounds. With that said it is all going in the right direction so we are really motivated.
I want to start again, but two small problems..
I did keto three years ago and actually really enjoyed it. Then I got pregnant and you know how it goes. Gained a bunch of weight, lost most of it *after* I quit breastfeeding. Basically got to my pre-keto weight (which was fine). Got pregnant again, gained weight again, and now I’m still breastfeeding but I really want to lose some weight. Tonight some friends came over and we did burgers and fries, and burgers alone never make me feel gross but the fries and the buns have me in a *world* of hurt. I never want to feel this again.
My two issues are 1) I am breastfeeding and SNACKY. It’s hard for me to not use breastfeeding as an excuse to eat how I want to, and the snack attacks are real. (2) I’m apparently allergic to Brussels sprouts AND kale, my favorite green vegetables. D: what kind of green leafy veggie can I substitute instead of kale? We really like to eat it sautéed.
My husband is about to start working from home and go from a fairly active job to a sit-all-the-time gig and is worried about gaining weight. I’m sick of feeling floppy and gross in this postpartum body (yes yes I am giving myself grace and all that jazz). I already love to exercise when I have time and we already quit drinking in March. We have a smoker and griddle so we are familiar with meats.
TLDR: I just need some snack and veggie ideas. 🤣
One veggie comes to mind...spinach 😊
I think I’m going too far with the cauliflower mashed potatoes. I’ve finally perfected my recipe. The only thing is I’m eating 12 carbs per day of it! I eat it as a side for lunch and dinner.
Have smaller portions of it and eat more protein?
It’s not filling enough. I might stop making it all together.
12g net carbs of cauliflower is close to an entire pound of cauliflower...that's a lot of farts.
It’s like 4 spoon fools of mashed cauliflower per meal which isn’t a lot. I accidentally made too much. So I started eating it for both lunch and dinner at two different times of course. I don’t usually eat the same vegetable twice a day. I didn’t realize it was 12 carbs a day until yesterday. That’s way too much.
ok still that's a pound of cauliflower to get to that level of net carbs. Are you subtracting your fiber or not?
It’s a store brand that I buy. I measured everything before plating it. So 6 carbs is actually only 4 oz when I weighed it. Maybe I should go back and read the ingredients but it’s supposed to be a pure cauliflower purée. No added sugars or flavoring.
6g net carbs in 4 ounces? after subtracting the fiber? THat seems weirdly high
I just checked the ingredients. It has added sunflower oil, dehydrated potato flakes, and celery in it. I guess that solves the mystery. It’s 7 carbs and 4g of fiber per serving.
Maybe a chill BBQ? Lots of meat to eat and maybe a little alcohol if he drinks.
Started keto last week though I accidentally sabotaged myself last week at a Korean BBQ restaurant (and on day 2 of ketosis kicking in too). I thought they served regular pork belly but they served marinated galbi instead... aha. I hope I can swing back into ketosis ;o;
You'll be back in ketosis 24-48 hours later, no worries.
Fried stuff in thai cuisine will at the very least have a velveting of cornstarch. I would avoid it. I can't read the text on any of those menus but if you avoid the obvious carbs and ask the waiter if any of the suaces are sweet, you may get a few more grams of carbs then you want for a day but you'll be back to normal the next day.
I usually get a seafood medley, satay skewers, and/or a curry that I eat with no rice. I will also not eat anything else that day just to minimize reactions by going in fasted.
If my body is already somewhat high in bodyfat percentage, can my meals have a really small fat percentage ? Or to one extreme could i cut my fat intake to near 0% ? Or does the diet needs a small intake of fat daily to work ?
You shouldn't be eating 0 fat on any diet. our body needs dietary fat.
But you dont need to gorge yourself on it either.
fat isnt your enemy, dont be scared of it.
its not that im afraid of it, i joined this diet to focus on the fat burning and was wondering if lowering my intake of fat was possible, focusing more on eating protein and vegetables while low carb,
Yeah you can do it. You will tend to feel like crap though.
Long-time reader, second-time poster (I posted this a couple of weeks ago but never got a response).
I just got back from a business trip and realized I feel pretty horrible about myself. I never wanted to go down the covid route because of the 'high-fat' part of the diet, but then read here that if you're already fat (me), then you don't need to add fats to what you eat. The other daunting issue is that it seems like you can get off track and become even more unhealthy very quickly.
My main goal is to lose weight. A lot of it. I'd like to drop 90lbs to start.
I’(m) 33, 5’ 10” & \~290lbs. I used the calculator in the FAQ, but it still seems like a lot of fat intake. Can I just ignore that and focus on the other 2 macros?
Thanks for helping out a newbie
Hit your protein goal, stay below around 20g net carbs per day. Don't worry about getting "Enough fat"
Consider that the point of a ketogenic diet is that your energy comes from fat. That can be plate fat or body fat, it doesn't matter. If the goal is to lose body fat, then try to use that instead of plate fat. I say don't fear fat but don't go looking for it either. Real whole food like chicken steak and eggs are already perfect in terms of fat content, no need to drown it all in butter.
Consider this: if it takes 2000 calories for you to get through your day and literally all you eat is 125g of protein and NOTHING ELSE (no fat no carbs), you still need 2000 calories to live. that's 500 calories of protein and 1500 calories of what?
That's right, fat that your body stored last christmas!
Appreciate your response! Here goes nothing...
I started keto a week ago. For the past three days I ha e been waking up with burning ears. Has anyone experienced something similar
I just started a keto diet and I've been eating <6g carbs a day. I just read that some people go up to <50g. Are there any benefits to going so low? Will it hurt me if I continue like this?
There are no benefits in going lower than 20g for the vast majority of people. It probably won't hurt you, either (some people do zero).
Hello, Looking for advice on how to manage Keto but also cook meals for my family. I fell off the wagon some time ago because it is very time-consuming to have to cook 2 meals. One Keto and then regular for my family. I tried being sneaky and feed them Keto but my kids are too smart. Any suggestions?
About to start keto.
When should I start supplementing electrolytes as soon as day 1?
I usually never ate sodium much so would it be better to gradually increase it or go straight for 5000mg
Gradually increase but be prepared that you might need quite a lot suddenly. Usually you'll feel dizzy and/or get a headache at that point. This is the time to drink broth. If it gets better almost instantly, you needed more salt.
SW: 283lbs 5'3" Week three: down 15 lbs. The cravings have stopped and the will power is getting stronger every day. We have a "treat drawer" at work that my co-workers regularly stock with Halloween sized candies and chocolates etc. I have zero desire to eat anything from it and my co-workers claim they can see the difference in my clothing already. I lost 50 lbs with diet and exercise about six years ago and then gained it all back with a bad diet and no exercise. I am at the heaviest I have ever been and my knees have been in pain because of it.
Do you absolutely have to be under 20g carbs for Ketosis? I'm currently consuming a limit of just under 40g, and still losing 2.5-3lbs a week, which is awesome to me.
Also, does anyone else have similar stats? Mine are: M28, 5'6", SW 191 CW 172 GW 132. I hope it's fairly straightforward to achieve.
Different people have different limits. But you don't need to be in ketosis to lose weight, and since you're seeing good progress, keep doing what you're doing and don't worry about ketones.
Thanks for weighing in, I'll take your advice and stay on the path I've set.
Will be starting Keto tomorrow. The amount of food Ive been eating lately has been decreasing. Will Keto work If I cant eat the amount of protein/fat that is calculated as long as I keep my carb count below 20? (M31 5’4” CW: 301)
Hi, I started keto during the lockdown. What I have liked about it is the fact that I'm not hungry and have gotten use to intermittent fasting. I haven't been fat but was heavier before starting keto and have dropped weight back to almost my high school weight. It feels good to not have much body fat that I can see my abs slightly.
Now that I have a job offer at a restaurant/pub I am worried of the judgement I might get for doing keto. And don't know how I would respond to people who challenge my food choices.
Before keto I tried a pescatarian diet, mostly vegetarian meals, where I gained weight. I was also a kitchen porter at another restaurant. My colleagues use to sometimes pick on me for not eating something or acted like it was rude in a teasing way sometimes. And pescatarian isn't easier than keto but it seems socially easier as veganism is so popular.
Tbh, in person I am really shy, socially awkward and lack confidence. So I am an easy target even when I don't do keto. But I believe in the keto diet.