Yes exactly,
Also I would not allow your choice of enough food to overrule your stomach. Often we see people who “think” they have had enough food but not actually intake enough. Eat until you are full, don’t snack, if you ate three squares a day than do it, so don’t fasting yet. Otherwise this is the same as restricting, you are developing a skill that often gets destroyed by dieting or carbs. It took a while for me to gain a sense of what satiety is, but if you eat to full for at least the keto adaption phase it will become more clear. Its all about listening to the cues from your body. Its also about letting your body know it has enough energy intake to do the lower level functions it needs to like repair the cells to use fat directly(fat adaption).
Through the scale in the corner for a while. You are shifting how your metabolism works, and repairing it. If you have been a long term calorie restriction person(dieter) than you may have some more obstacles to over come.
We have to still use calories in the sense of an overall intake, but after that no don’t count. We use the macros as guides, and typically they work pretty well for the first few months, by then you will have a better feeling of what you need to do.
I would add the full specturm of fats, starting with LCT(animal fats ) MCTs, and SCTs(butter,cream) they all have their place. Eating to macro will also provide you with a scope of what you need to intake on a daily basis. There is one thing about being a fat burner, the uptake for energy can be a little slow(in comparison to sugar intake) and farther down the road this skill will be a little more useful.
1 week tomorrow
Great! Should be fun to eat what I normally steer clear of! How much weight have you lost!
Have you guys watched the “the magic pill” on Netflix? It is fascinating and all about this as a way of living. They tell you to flip the food pyramid you’ve learned in school upside down. Sat fats do not cause heart disease etc…it is a total reversal!!!
Thank you!!
I’ve lost about 10lbs altogether, including the 5lbs water weight which whooshed off the first week (I’d overeaten badly on carbs before starting keto!). I’m very near goal weight though, so would expect it to be slow now, & I’ve fasted 3 x 24 hrs per week as I was already doing that. Fasting’s not recommended until you’re fat adapted though. (I think I am getting that way now, more energy definitely!)
Saw The Magic Pill, last week. Great info.Thankful my Husband watched it with me as he’s on board with Keto just not doing all the research I am. Documentary recommended for EVERYONE! Keto friendly folks or not…
Week 1 down. Only down a few pds on scale but noticing difference overall. Yesterday felt great… Today not so much. Appreciate this Forum and it’s reminder to listen to body signals… Today is gonna be a quieter less active day than yesterday. Blessed cause my schedule happens to allow this to happen today.
Started this a year ago and then stopped. No excuse.
Right time now to make this our WOE.
Husband reaction to Keto intro, certainly different than mine… Moving frwd
Thanks all!!
That is awesome!
How do I know if I am fat adapted? I think what I have lost is water as well. My worry is how do I transition from the keto diet to the low carb diet and when do I do this? And when should I start considering fasting (which I am not looking forward to)?
Sorry for all the questions.
My husband and kids are watching with me tonight!! I pray they jump on board as this will be much easier to do if the whole family in in!
I am grateful for this forum as well! 
I think calories also depend on a lot of things, your starting weight, height all contribute. For me I eat around 1400-1500 calories, but I am quite overweight, my body has adjust and has been using my excess weight for fuel. As I lose weight I will adjust calorie intake. But for now I’m letting my body tell me it’s full. I’m not worried I’m eating too little because my body just says hey feed me.
that’s impressive!
how were you able to get through the second day?
I keep failing at the second day and I need some advice.
thanks!
Eggs and bacon, lots of eggs and bacon in butter, I ate that for days, put sauce on them! Scrambled, over easy, boiled. Bacon is what kept me sane! Now it’s easy!
Fat adaptation happens about 6-8 weeks on average into actively being in ketosis. It could take longer for some. You’ll generally feel a shift in energy and clarity but, not always. There isn’t a need to transition ever. But, if you eventually want to increase carbs, it’s very individual. It’s better if you reach your goals with keto before attempting to add some carbs back in. And, at that point, you may find you’re so used to keto that you don’t need to. Fasting is not a requirement by any means. It tends to come naturally. If you eat hearty meals and don’t snack and make sure not to feel hungry and then don’t eat again until you’re actually hungry, that’s a fast right there. If you feel like snacking, make it a full meal instead even if you just ate your last meal two hours ago. Eventually you’ll find the distance between meals further apart. You’ll wake up and not need food until the afternoon for example. You might have whole days where eating just isn’t interesting.
My first week I was eating well over 3000 calories a day within keto. 75-80% fat meals and I ate until was full and then ate again when I was hungry. My second week, I couldn’t even get 900 calories most days. I struggled just to want to eat so, I ate when I was hungry. It’d usually be one decent meal a day and that’s it. After that I averaged out to 1600-2300 calories a day. Some days I just don’t feel like eating and I go with that.
I believe Dr Gary Fettke says live by the food pyramid, die by the food pyramid, and look like the food pyramid along the way. Its kinda funny I do remember my teachers early on talking about the new way we should eat.
Ok so yesterday I concentrated on my fat intake mainly. I had 133g fat, 91g of protein which is good but before I knew it I had eaten 17g of carbs! More calories than usual too. This morning I gained a pound. Ugh. I’m feeling confused.
Also I notice you suggest no snacking. Yesterday I had 2 oz of peanuts. Not good?
17g of carbs is under the daily 20g net. You will gain and lose weight randomly as weight loss isn’t linear. You don’t put on a pound of FAT in a day. It’s likely water weight. Your scale is not giving you any data that you can use. Put it away for 8 weeks. The rest of your macros look good but, yes, avoid snacking if you can. Id you absolutely need a snack, make it high fat like a fat bomb.
@jules4 can I ask, is week 6-8 the magic time? I see this a lot in these forums and so far I’m really up and down in energy and mental clarity. Ending week 5 as we speak. I’m doing it kind of strict, no counting calories though. Hitting macros each day give or take a gram here and there.
I’m just hoping that in the next week it will turn around and the fogginess and lethargy will abate. As someone who has just gone through this, I’d be keen to hear your experience.
That’s an average, it varies apparently, & can depend on how long you’ve messed your metabolism beforehand!
I’d say I’m the full catastrophe- Middle aged, junk food addict, too much alcohol, PCOS and riddled with inflammatory disease.
Guess I’ll hang with that history of shame for a while! Ok. Patience. May change my name to grasshopper.
I must share! I’m on day 12 and I am feeling amazing! I’m getting the hang of this thing and my energy is awesome!
Was only going to do this for 2 weeks. How in the world can someone effectively do Keto if you are a preferred vegetarian!??
Why only two weeks? From what I understand the whole point is fat adaptation and that takes a minimum of six to eight weeks. And it is doable on a vegetarian diet though that is not something I have looked into in any detail.
Well at first I was on this diet simply to lose a few unwanted pounds. But now that I am feeling so good I don’t want to stop!
Great. And it didn’t take you long. And from what I hear (and experienced) the first weight comes off within a few days and then slows down. And I love the food? Much more filling than carbs.