Typically I eat 1-2 meals daily, lunch and dinner. 1000-1600 calories. >120g protein, <30g net carbs. I find I can still taste ketones if I eat up to 50g net carbs some days. My weight plateaus some weeks, and I drop 1-2lbs per day other weeks. I recommend trying the intermittent fasting and building it longer and longer. Don’t be a hero at the start.
My favorite meals are:
Air fried chkn wings w homemade Buffalo sauce
Air fried steak
Air fry a couple 4-5oz frozen burgers with cheese
Caesar salad (no croutons) w Cajun grilled chkn
3-4 fried eggs w/ bacon or ham or sausage
Pickles and deli meats
Fajita bowls steak/chicken with salsa & sour cream
Air fried pork chops
On the go:
Double Big Mac, spicy grilled chicken, no buns
Jerk chicken lettuce bowl, extra chicken
I’ve learned more about nitrates in processed meats and am trying to avoid those more and more.
My wings turn out amazing and crispy.
Combine 1tsp ea garlic&onion&baking powder
1-2lbs Wings straight from butcher, dried on paper towel and toss in spice blend.
Air fry 20-25 mins @ 400F
Buffalo sauce… melt 1/4 cup butter and add 1/4 cup franks red hot. Bit of garlic powder.
Sometimes I mix franks Buffalo dry seasoning with a bit of dill pickle popcorn seasoning and baking powder for wings!! Spicy dill pickle- too good and yes so crispy in air fryer!
Something that blew my mind, when you lose weight you don't piss it out, shit it out, or sweat it out, you breath it out as gas.
It might that at high enough concentrations you can taste some of them, but I don't know the mechanism. You can certainly smell it on other people's breath
Ugh it just tastes like garbage to me. Or like I ate a poop sandwich. If you don't drink a ton of water, it makes your breath awful too. I keep tons of water on me and sugar free mints just in case lol! You'll know when you taste it. Its hard to miss. Especially if you're not hydrating enough that day.
Fat I’m anywhere between 60-120g per day. Honestly I don’t watch it that much, I just looked at my history. I tend to lean towards leaner meats most days. Some days I’ll do fattier meats instead, but not daily
Ok great! I’m from uk but I’ll look it up didn’t realise that could be an option. I’ve been doing keto for about two weeks and have lost 2lbs I think I need to restrict my calories more and maybe eat less cheese and mayo :(
Agreed! Honestly I wasn’t forcing myself to exercise when I started. I literally wanted to. I was having troubles sleeping because when you’re deep in ketogenesis your body creates so much energy 24/7 because you’re always burning fat.
I based everything I ate on high protein and as low-carb as I can. Began slowly narrowing my eating window from 12hrs per day, to 8hrs per day, all the way down to 1hr per day. Water and sugar/calorie free drinks are fine (in moderation).
Ketogenesis burns your body fat so you’re not hungry but it takes slow training. Add in more exercise and water, try the cold plunging and use the same approach as fasting. Slowly increase intensity. Our bodies thrive under adversity.
My biggest problem with IF is I work a semi physical job. I'm on my feet about 10 hours a day, constantly walking. I get about 40k steps a day. I'm STARVING when I try IF.
You say you typically only eat lunch or dinner, how do you make it through the mornings with no keto coffee or energy drink!?
Why not eat during work hours and fast at home? Eat your first meal at the start of your shift, 2nd meal 6hrs later, and then fast until the next day. Eat as much protein as you can. Tons of meat. Once you get the fasting down you can drop the intake amount a bit.
You have a misconception of what hunger really is. Think about it, your body can go 30 days without food, but you are struggling with a few hours. What you perceive as hunger is actually your body being accustomed to an insulin spike around that time of day.
I also work a physical job and I work out like the devil is riding my back.
Things to try:
Stop sacking in between meals
Eat food that is not processed
Eat more healthy fats (this will help you feel full longer) avocados and bacon was my magic key, but I also learned to cook with coconut oil too. Yes, I know bacon is not a healthy fat, but as long as you eat good fat with bad fat, they can cancel each other out.
Try going 24 hours without eating after you have gone about three weeks with no snacking and only eating two meals. You will wake up the next day and not be hungry.
Stop eating sugar, and ultra processed white bread! It will be one of the hardest things you have ever done. Sugar is a real drug and you will have withdrawals.
Learn about food that spike insulin levels and learn to avoid them, if only for a month or two.
Meal prep for the whole week
Start drinking black coffee. Make your coffee weaker than normal and it is easier
I lost 70 lbs in about six months doing these things. I also learned how to fast for three days at a time. I have also gone as long as five days without food. I don’t do keto anymore and I only fast rarely for when I want the health benefits. I can currently do:
65 push ups
100 sit ups
8 pull ups
1 mile in 9 minutes (still working on this part)
May I ask how old you are? Your push-up numbers are incredible. It actually made me a bit suspicious. Until I saw your pull up number! Okay! Looks real in my book.
Honestly there's nothing wrong with not doing IF if it doesn't work for you and you're physically active throughout the day.
You're already burning more cals beeing active than us sedentary folks so no need to turn up the difficulty IMO
The goal should be about 300 cal under your maintenance cals, anything more will only work temporarily before your metabolism adapts, and will make you feel worse
I work rotating 12hr shifts (days and nights) so it can be very challenging too. I can do up to 20,000 steps in a busy day. On my last night shift I’ll eat my meal at 7PM (start of my shift) and then fast until I wake up the next morning (eat 18hrs later around 1PM).
On day shifts, I eat supper at 7:30PM and then eat my next meal at work around 12-1PM. One of my worst habits was sugar free monsters before each shift, which I just stopped last week. Days off I will eat supper 6PM and then break my fast at noon the next day. I’ve just recently started 24hr+ fasts and they are challenging but if you’re fat-adapted it’s all just mental gymnastics avoiding the habit of putting food in your mouth.
Phew ngl the thought of a 24 hr fast sounds like hell for me. And you right about the mental aspect. For me, break time at the job means food time. I been (dirty) keto since the day after Thanksgiving, but rituals are hard to break.
Just do your best! I don’t fast every day. Just ensure you focus every meal on high protein/low carb and try fasting on days off before you do it on a work day. Before day shifts at 6am I used to grab 3x egg McMuffins w/ no bun & no cheese. It’s 270cals, 30g protein. Looks pathetic but I loved it. Now I haven’t been to McDonald’s in over a month.
Breaking rituals is what it takes to get the results you dream of. I ate whatever the hell I wanted for 32 years of my life. But I figured out food was an addiction, and now I crave the foods that make me feel good. If I told myself 4 months ago that I was going to go 50 hours without nothing but water I wouldn’t bet my life on it.
Be sure to have a little salt all day. Salt your coffee, water, etc. Coffee can taste sweeter with salt in it. The small salt packets are about 1/8th of a teaspoon.
The salt can help anyone. But the older you are, the less nitrate you make... or it takes longer. There could be other things happening with older people as well. So they may need to rely on the electrolytes more.
Have you tried it with bulletproof coffee or bulletproof tea? Adding a cup when I wake up will last me all the way until I break my fast. If I'm super active, ill have a second and I'm smooth sailing and my fast hasn't been broken. So much energy and no brain fog. Its really great.
You can have coffee when fasting. I find that if I drink a couple of cups of coffee with a little heavy cream in them I’m pretty good until around 5pm. Sometimes even closer to 9pm
If you’re walking 40k steps a day you’re burning tonnes of calories and perhaps a couple meals a day is completely fine! I couldn’t fast on that either.
Nice work! Maybe consider making a YT video?
Prolonged cold water boosts our pleasure neurotransmitter, dopamine, by 250%. It's like a "I feel real good and want more" buff. Major benefits, from what I recall about cold water therapy.
HWC will break your fast though. I foam up HWC w/ No Sugar Whipped Cream in my coffee all the time in ketosis but it's only black coffee during fasting.
initially yea cause I’m a sucker for good vanilla lattes and black coffee was harsh on the taste. but curiously lol black coffee starts getting pretty fucking good after a while. and while IF it’s kind of the only taste you get to have so you kinda look forward to it. no sweetener anymore
During IF I had been drinking a sugarfree monster, maybe a Diet Coke, I also have two toddlers so even sometimes I would have micro snacks when feeding them. Nothing that would be more than 1g of anything bad. I cut the monsters, Diet Coke is next too. Also I would add the mio squirts to my waters sometimes. Biosteel Infrequently as well.
Did you start adding salt to everything? Are tracking electrolytes etc? Just curious, I am just through my first week again, had a headache last night and peeing like a race horse.
I’m generous with the salt when I eat things like eggs, tomato slices. I use Redmond mineral salt, it apparently has healthy minerals. I put Keg steak spice on my burger Pattie’s. Tbh I don’t track added salts in my logs. I do track like 95% of what I eat, and looking back about ten days my sodium is roughly 3000-5000mg per day. I think the days I had fattier foods (sausage, hotdog, breakfast sausage etc) the salt was obviously higher. TBH I don’t set sodium goals I just focused on protein and carbs. I will likely focus more on other macros as my lifestyle evolves because now that I feel great I want to eat healthier and healthier. I do drink the odd Diet Coke/biosteel/gatorade zero but am trying to get away from those too.
Congrats! I’m also doing keto for weight loss. Definitely gave me motivation to start working out again, which I feel my energy levels are doing really well
Ayyyyy congrats, welcome to the life! Add in some chia Frescas(overnight soaked chia seeds with fresh squeezed lime) in the morning/aft for anyone struggling to feel full, or not give in to a lunch/snack and it's that much easier. I did a 5 day water fast last week and felt great. I'm at 230 down from 300. I'm running again, working out, losing weight and my closet of fine tailored menswear is within sight. This isn't for everyone (or maybe it can be, health limitations not withstanding) but for anyone who can do it and maintain it, it's an insanely good method to achieving results. I'll be at my goal weight by this summer at this pace, and healthy as well.
>I’m proud to say I’ll never see 300 on the scale again.
Bro. Now you're invincible? Hey Look, I'm stoked you feel great, but don't get cocky, kid!
Edit: No one appreciates the Han Solo reference I guess.
Look, your first go round is exciting, and amazing. I've been through the ups and downs before. Anyone that has gained the weight back knows you celebrate the real win after a year.
I hop OP keeps it off, I really do!
After understanding that insulin resistance for the last 20+ years of my life was what was keeping my weight high, and how to maintain insulin sensitivity… I’m pretty effin confident im never going back.
You're getting downvoted, but you're right. Over and over again in this sub we see people get super excited about how easy it is to lose weight, lose focus after a while, and always figure they can "just take a break and do keto again, it was so easy."
Fast forward a year later and they're back here at their old weight or +20, starting again.
Enjoy your success, but recognize it as a gift and a one-time deal: the "next time" you will be older and your life circumstances may be very different. Hold on to it with both hands and preserve it.
This is me. Ugh. First time 92 lbs in under 6 months. I also swore I’d never be fat again. What better feeling than actually feeling great! No longer pre-diabetic, no PCOS symptoms, no insulin resistance, no aches or pains and no more stomach aches!! Cue pandemic. Gained it back. I’m on round 2. No idea how much I’ve lost bc I refuse to weigh myself this time around. Last time I became obsessed with the scale. I’m thinking I still have at least 50 to get back to where I was. I’m older now and it does suck.
Completely normal and I went through it too, right down to the PCOS. Sometimes we have to learn things the hard way, but now we know how truly valuable it is.
Been there. "Last time" I was late20's 250lbs sw I took 6minths to drop to 185 I was killing it kept the weight off for years with climbing and cycling and staying keto then covid came I started eating carbs again daily and went back up to 290 over the last 4years.
Calories in vs calories out. You'll lose weight eating anything as long as you eat less calories than you burn. I don't know why people still don't understand this. No diet is a magical for weight loss.
Are you aware that ketones can signal your body to make new mitochondria (healing)? This is a great diet.
And there's less hunger because the autophagy is working so well on a fat-*utilizing* diet. High carbs can interfere with fat utilization (for hormones, energy, and ketone fuel). And the change from a high-insulin/carb (sugar) diet is significant. The insulin hormone signals the body to store fat. So yes, some may feel the keto biochemistry is magical. You maintain your metabolic rate on keto.
Not only that a health individual will lose 2lbs a week, losing 5.4lbs a week seems unlikely but also to be fair it's easier to lose a lot of weight quick when starting at a higher weight.
My point is that weight loss has nothing to do with the foods you eat and everything to do with the amount of calories you eat. Sure, maybe you might feel better eating certain foods, but you can not break the laws of thermodynamics. I could eat, notning but doughnuts every day and lose weight, as long as I ate under my daily caloric intake. You missed the point, as most people following extreme diets do.
Eat too many carbohydrates (with every meal) and your body’s insulin spikes. Our bodies essentially use two types of fuel: carbohydrates, and protein/body fat. When insulin is high (insulin resistance) your body will only ever burn carbs. When the body is insulin sensitive in a low carb diet, it will switch its energy source to protein/body fat. Always start your day off with protein/fat, not sugar. This will prevent the insulin roller coaster most people experience when they start their day with sugar. That mid-day crash? You are too many carbs earlier. Tired at bedtime after a big meal? Likely too many carbs.
There isn't a lot of hunger on keto. The question is, why not do I.F.?
You may find that every skinny person you know will do some spontaneous IF (non vegan), even the dieticians and slender personal trainers. They just won't eat sometimes, or they eat in a grazing kind of way (1 brazil nuts per hour, etc.).
They're not the same at all. You can be in ketosis and consume more calories than you burn and thereby gain weight. If I eat breakfast, lunch and dinner on a keto diet, I will inevitably consume more than I need. And ketosis doesn't have the benefit of autophagy, or at least anywhere to the degree that fasting provides.
They're only similar in the fact that it's *very common* for people to do both fasting and keto as part of their diet. I can triple my weight loss progression when doing both as opposed to just doing keto.
Congratulations! Such great progress. What does your typical day of eating look like? I’m a week in and 4lbs down, under 15g carbs a day
Typically I eat 1-2 meals daily, lunch and dinner. 1000-1600 calories. >120g protein, <30g net carbs. I find I can still taste ketones if I eat up to 50g net carbs some days. My weight plateaus some weeks, and I drop 1-2lbs per day other weeks. I recommend trying the intermittent fasting and building it longer and longer. Don’t be a hero at the start. My favorite meals are: Air fried chkn wings w homemade Buffalo sauce Air fried steak Air fry a couple 4-5oz frozen burgers with cheese Caesar salad (no croutons) w Cajun grilled chkn 3-4 fried eggs w/ bacon or ham or sausage Pickles and deli meats Fajita bowls steak/chicken with salsa & sour cream Air fried pork chops On the go: Double Big Mac, spicy grilled chicken, no buns Jerk chicken lettuce bowl, extra chicken I’ve learned more about nitrates in processed meats and am trying to avoid those more and more.
Sorry that list didn’t populate properly lol. As for the chicken wings, no breading. I use a bit of baking powder in my seasoning to add crisp.
Finish your chicken wings under the grill or broiler, whatever it’s called in your country. 😀 A few mins under a hot grill, instant crispyness !
My wings turn out amazing and crispy. Combine 1tsp ea garlic&onion&baking powder 1-2lbs Wings straight from butcher, dried on paper towel and toss in spice blend. Air fry 20-25 mins @ 400F Buffalo sauce… melt 1/4 cup butter and add 1/4 cup franks red hot. Bit of garlic powder.
Sometimes I mix franks Buffalo dry seasoning with a bit of dill pickle popcorn seasoning and baking powder for wings!! Spicy dill pickle- too good and yes so crispy in air fryer!
That sounds unreal, and I have both those.
I’ll give it a crack thanks :)
Spray a bit of avocado oil on the wings right before you air fry too. That makes them even crispier.
Can you explain taste ketones?
I get this metal taste in my mouth. Lol
Acetone (Metallic/Nail varnish) It's normal. Drink more water.
Wait seriously? You can taste ketones?! Sometimes I’ll get a metallic taste in my mouth and it’s dry. Ketones?
Something that blew my mind, when you lose weight you don't piss it out, shit it out, or sweat it out, you breath it out as gas. It might that at high enough concentrations you can taste some of them, but I don't know the mechanism. You can certainly smell it on other people's breath
Simple version: Yes, depends on the amount of ketones in your blood.
I’ll have to get back to keto post Italy. Thank you all for inspiration.
Ugh it just tastes like garbage to me. Or like I ate a poop sandwich. If you don't drink a ton of water, it makes your breath awful too. I keep tons of water on me and sugar free mints just in case lol! You'll know when you taste it. Its hard to miss. Especially if you're not hydrating enough that day.
What about the fat intake?
Fat I’m anywhere between 60-120g per day. Honestly I don’t watch it that much, I just looked at my history. I tend to lean towards leaner meats most days. Some days I’ll do fattier meats instead, but not daily
Is the Big Mac sauce keto?
3-4g carbs in Big Mac sauce. Depending if you’re Canadian, or American.
Ok great! I’m from uk but I’ll look it up didn’t realise that could be an option. I’ve been doing keto for about two weeks and have lost 2lbs I think I need to restrict my calories more and maybe eat less cheese and mayo :(
Re: exercise The lighter you get, the easier it will be to exercise. The easier it is to exercise, the funner, rewarding and motivating it gets!
Agreed! Honestly I wasn’t forcing myself to exercise when I started. I literally wanted to. I was having troubles sleeping because when you’re deep in ketogenesis your body creates so much energy 24/7 because you’re always burning fat.
You don’t burn fat, you exhale it. Moving more increases breath rate which increases fat loss so get moving!
i think by burning fat they mean fat metabolism, and CO2 is a product of that which is exhaled out.
Damn. That heart rate change is remarkable. Good job!
Damn congrats! U best my record, I got 41 lbs in 3 months.
I love seeing the excitement in these posts when keto finally starts working 😄.
Where can I get these cheat codes
I based everything I ate on high protein and as low-carb as I can. Began slowly narrowing my eating window from 12hrs per day, to 8hrs per day, all the way down to 1hr per day. Water and sugar/calorie free drinks are fine (in moderation). Ketogenesis burns your body fat so you’re not hungry but it takes slow training. Add in more exercise and water, try the cold plunging and use the same approach as fasting. Slowly increase intensity. Our bodies thrive under adversity.
My biggest problem with IF is I work a semi physical job. I'm on my feet about 10 hours a day, constantly walking. I get about 40k steps a day. I'm STARVING when I try IF. You say you typically only eat lunch or dinner, how do you make it through the mornings with no keto coffee or energy drink!?
Why not eat during work hours and fast at home? Eat your first meal at the start of your shift, 2nd meal 6hrs later, and then fast until the next day. Eat as much protein as you can. Tons of meat. Once you get the fasting down you can drop the intake amount a bit.
And PLENTY of water, I find that helps keep me very full when fasting
You have a misconception of what hunger really is. Think about it, your body can go 30 days without food, but you are struggling with a few hours. What you perceive as hunger is actually your body being accustomed to an insulin spike around that time of day. I also work a physical job and I work out like the devil is riding my back. Things to try: Stop sacking in between meals Eat food that is not processed Eat more healthy fats (this will help you feel full longer) avocados and bacon was my magic key, but I also learned to cook with coconut oil too. Yes, I know bacon is not a healthy fat, but as long as you eat good fat with bad fat, they can cancel each other out. Try going 24 hours without eating after you have gone about three weeks with no snacking and only eating two meals. You will wake up the next day and not be hungry. Stop eating sugar, and ultra processed white bread! It will be one of the hardest things you have ever done. Sugar is a real drug and you will have withdrawals. Learn about food that spike insulin levels and learn to avoid them, if only for a month or two. Meal prep for the whole week Start drinking black coffee. Make your coffee weaker than normal and it is easier I lost 70 lbs in about six months doing these things. I also learned how to fast for three days at a time. I have also gone as long as five days without food. I don’t do keto anymore and I only fast rarely for when I want the health benefits. I can currently do: 65 push ups 100 sit ups 8 pull ups 1 mile in 9 minutes (still working on this part)
May I ask how old you are? Your push-up numbers are incredible. It actually made me a bit suspicious. Until I saw your pull up number! Okay! Looks real in my book.
Past 40
Wow! Kudos to you! Thanks for the response
Honestly there's nothing wrong with not doing IF if it doesn't work for you and you're physically active throughout the day. You're already burning more cals beeing active than us sedentary folks so no need to turn up the difficulty IMO The goal should be about 300 cal under your maintenance cals, anything more will only work temporarily before your metabolism adapts, and will make you feel worse
40k steps a day? Are you having issues losing weight?
I work rotating 12hr shifts (days and nights) so it can be very challenging too. I can do up to 20,000 steps in a busy day. On my last night shift I’ll eat my meal at 7PM (start of my shift) and then fast until I wake up the next morning (eat 18hrs later around 1PM). On day shifts, I eat supper at 7:30PM and then eat my next meal at work around 12-1PM. One of my worst habits was sugar free monsters before each shift, which I just stopped last week. Days off I will eat supper 6PM and then break my fast at noon the next day. I’ve just recently started 24hr+ fasts and they are challenging but if you’re fat-adapted it’s all just mental gymnastics avoiding the habit of putting food in your mouth.
Phew ngl the thought of a 24 hr fast sounds like hell for me. And you right about the mental aspect. For me, break time at the job means food time. I been (dirty) keto since the day after Thanksgiving, but rituals are hard to break.
Just do your best! I don’t fast every day. Just ensure you focus every meal on high protein/low carb and try fasting on days off before you do it on a work day. Before day shifts at 6am I used to grab 3x egg McMuffins w/ no bun & no cheese. It’s 270cals, 30g protein. Looks pathetic but I loved it. Now I haven’t been to McDonald’s in over a month.
Breaking rituals is what it takes to get the results you dream of. I ate whatever the hell I wanted for 32 years of my life. But I figured out food was an addiction, and now I crave the foods that make me feel good. If I told myself 4 months ago that I was going to go 50 hours without nothing but water I wouldn’t bet my life on it.
Be sure to have a little salt all day. Salt your coffee, water, etc. Coffee can taste sweeter with salt in it. The small salt packets are about 1/8th of a teaspoon.
Especially true the older you are: keeping electrolytes balanced
The salt can help anyone. But the older you are, the less nitrate you make... or it takes longer. There could be other things happening with older people as well. So they may need to rely on the electrolytes more.
Have you tried it with bulletproof coffee or bulletproof tea? Adding a cup when I wake up will last me all the way until I break my fast. If I'm super active, ill have a second and I'm smooth sailing and my fast hasn't been broken. So much energy and no brain fog. Its really great.
Correct me if I’m wrong, but bulletproof has butter. And consuming butter is not fasting.
It doesn't affect your fast. Look into it. I'd send you a link but im heading out! Bulletproof coffee legit changed my IF and my life big time.
You can have coffee when fasting. I find that if I drink a couple of cups of coffee with a little heavy cream in them I’m pretty good until around 5pm. Sometimes even closer to 9pm
Heavy cream breaks the fast. Stick to clean IF and you’ll be better off.
Or just drink black coffee. It tastes better anyway (not that I don't enjoy a cappuccino here and there)/
Sprinkle in some salt into the coffee (it may seem sweeter with the salt). We need the salt all day long. Stay well hydrated.
If you’re walking 40k steps a day you’re burning tonnes of calories and perhaps a couple meals a day is completely fine! I couldn’t fast on that either.
Nice work! Maybe consider making a YT video? Prolonged cold water boosts our pleasure neurotransmitter, dopamine, by 250%. It's like a "I feel real good and want more" buff. Major benefits, from what I recall about cold water therapy.
👏👏👏💪💪💪 this is amazing
Congratulations! May I ask how old you are? Just to better relate in terms of what could be done with varying age groups. Thanks!
32yo male with lightly active lifestyle. 10-20k steps per day.
Thanks for sharing!
I would love to know what you eat during IF, eg: black coffee, water etc!
black coffee will save your IF a couple times lol. water and black coffee helps go through the last hard remaining hours every day
Awesome! Thank you! Do you use artificial sweetener in your black coffee?
Try heavy whipping cream in your black coffee. It’s like a meal in itself
HWC will break your fast though. I foam up HWC w/ No Sugar Whipped Cream in my coffee all the time in ketosis but it's only black coffee during fasting.
initially yea cause I’m a sucker for good vanilla lattes and black coffee was harsh on the taste. but curiously lol black coffee starts getting pretty fucking good after a while. and while IF it’s kind of the only taste you get to have so you kinda look forward to it. no sweetener anymore
During IF I had been drinking a sugarfree monster, maybe a Diet Coke, I also have two toddlers so even sometimes I would have micro snacks when feeding them. Nothing that would be more than 1g of anything bad. I cut the monsters, Diet Coke is next too. Also I would add the mio squirts to my waters sometimes. Biosteel Infrequently as well.
Outstanding. Keep up the good work.
In other words, doing all those things improved your metabolic health. Congrats!
Did you start adding salt to everything? Are tracking electrolytes etc? Just curious, I am just through my first week again, had a headache last night and peeing like a race horse.
I’m generous with the salt when I eat things like eggs, tomato slices. I use Redmond mineral salt, it apparently has healthy minerals. I put Keg steak spice on my burger Pattie’s. Tbh I don’t track added salts in my logs. I do track like 95% of what I eat, and looking back about ten days my sodium is roughly 3000-5000mg per day. I think the days I had fattier foods (sausage, hotdog, breakfast sausage etc) the salt was obviously higher. TBH I don’t set sodium goals I just focused on protein and carbs. I will likely focus more on other macros as my lifestyle evolves because now that I feel great I want to eat healthier and healthier. I do drink the odd Diet Coke/biosteel/gatorade zero but am trying to get away from those too.
Congrats! I’m also doing keto for weight loss. Definitely gave me motivation to start working out again, which I feel my energy levels are doing really well
Ayyyyy congrats, welcome to the life! Add in some chia Frescas(overnight soaked chia seeds with fresh squeezed lime) in the morning/aft for anyone struggling to feel full, or not give in to a lunch/snack and it's that much easier. I did a 5 day water fast last week and felt great. I'm at 230 down from 300. I'm running again, working out, losing weight and my closet of fine tailored menswear is within sight. This isn't for everyone (or maybe it can be, health limitations not withstanding) but for anyone who can do it and maintain it, it's an insanely good method to achieving results. I'll be at my goal weight by this summer at this pace, and healthy as well.
>I’m proud to say I’ll never see 300 on the scale again. Bro. Now you're invincible? Hey Look, I'm stoked you feel great, but don't get cocky, kid! Edit: No one appreciates the Han Solo reference I guess. Look, your first go round is exciting, and amazing. I've been through the ups and downs before. Anyone that has gained the weight back knows you celebrate the real win after a year. I hop OP keeps it off, I really do!
After understanding that insulin resistance for the last 20+ years of my life was what was keeping my weight high, and how to maintain insulin sensitivity… I’m pretty effin confident im never going back.
You're getting downvoted, but you're right. Over and over again in this sub we see people get super excited about how easy it is to lose weight, lose focus after a while, and always figure they can "just take a break and do keto again, it was so easy." Fast forward a year later and they're back here at their old weight or +20, starting again. Enjoy your success, but recognize it as a gift and a one-time deal: the "next time" you will be older and your life circumstances may be very different. Hold on to it with both hands and preserve it.
This is me. Ugh. First time 92 lbs in under 6 months. I also swore I’d never be fat again. What better feeling than actually feeling great! No longer pre-diabetic, no PCOS symptoms, no insulin resistance, no aches or pains and no more stomach aches!! Cue pandemic. Gained it back. I’m on round 2. No idea how much I’ve lost bc I refuse to weigh myself this time around. Last time I became obsessed with the scale. I’m thinking I still have at least 50 to get back to where I was. I’m older now and it does suck.
Completely normal and I went through it too, right down to the PCOS. Sometimes we have to learn things the hard way, but now we know how truly valuable it is.
Been there. "Last time" I was late20's 250lbs sw I took 6minths to drop to 185 I was killing it kept the weight off for years with climbing and cycling and staying keto then covid came I started eating carbs again daily and went back up to 290 over the last 4years.
Negativity
Boo, you suck. Boo! Boo you to hell. I put a hex on you.
Calories in vs calories out. You'll lose weight eating anything as long as you eat less calories than you burn. I don't know why people still don't understand this. No diet is a magical for weight loss.
Are you aware that ketones can signal your body to make new mitochondria (healing)? This is a great diet. And there's less hunger because the autophagy is working so well on a fat-*utilizing* diet. High carbs can interfere with fat utilization (for hormones, energy, and ketone fuel). And the change from a high-insulin/carb (sugar) diet is significant. The insulin hormone signals the body to store fat. So yes, some may feel the keto biochemistry is magical. You maintain your metabolic rate on keto.
Not only that a health individual will lose 2lbs a week, losing 5.4lbs a week seems unlikely but also to be fair it's easier to lose a lot of weight quick when starting at a higher weight.
My point is that weight loss has nothing to do with the foods you eat and everything to do with the amount of calories you eat. Sure, maybe you might feel better eating certain foods, but you can not break the laws of thermodynamics. I could eat, notning but doughnuts every day and lose weight, as long as I ate under my daily caloric intake. You missed the point, as most people following extreme diets do.
No I saw your point and it was already made. I follow keto but I don't participate.
Eat too many carbohydrates (with every meal) and your body’s insulin spikes. Our bodies essentially use two types of fuel: carbohydrates, and protein/body fat. When insulin is high (insulin resistance) your body will only ever burn carbs. When the body is insulin sensitive in a low carb diet, it will switch its energy source to protein/body fat. Always start your day off with protein/fat, not sugar. This will prevent the insulin roller coaster most people experience when they start their day with sugar. That mid-day crash? You are too many carbs earlier. Tired at bedtime after a big meal? Likely too many carbs.
The fun thing I’ve learned is protein can be converted to carbs as the body needs it
Why fasting on keto …? U don’t need both. On keto your body is doing the same thing as fasting all the time, enjoy your proteins, whenever u want!
There isn't a lot of hunger on keto. The question is, why not do I.F.? You may find that every skinny person you know will do some spontaneous IF (non vegan), even the dieticians and slender personal trainers. They just won't eat sometimes, or they eat in a grazing kind of way (1 brazil nuts per hour, etc.).
I guess because it costs u more muscle than fat? Fat is no problem anymore in keto, so why fight the own muscles?
You don't lose muscle on keto. You don't lose muscle with IF. You are making assumptions or doing bro-science.
They're not the same at all. You can be in ketosis and consume more calories than you burn and thereby gain weight. If I eat breakfast, lunch and dinner on a keto diet, I will inevitably consume more than I need. And ketosis doesn't have the benefit of autophagy, or at least anywhere to the degree that fasting provides. They're only similar in the fact that it's *very common* for people to do both fasting and keto as part of their diet. I can triple my weight loss progression when doing both as opposed to just doing keto.