460 pounds & first day on Keto


#21

ICarbs are a limit, try for 20g or less

Fat is a limit. Especially if weight loss is a primary concern. Just eat till satiated.

Protein is a goal. Try to reach and going over is alright and of no concern.

Keep carbs and protein constants. One uses fat as the control lever for weight loss, maintenance or gain.

And watch on your electrolyte intake you’ll need to more than likely increase your amount till your boys recalibrates.

And on water drink to thirst. And go by pee color.
Clear = too much and one is just flushing out all their vitamins and minerals
Slightly yellow = good to go.
Dark yellow = drink more.

There no need to just drink water to drink it to hit some amount like a gallon for example.


#22

Wow thank you everyone so much for all your kind and informative posts. Here are my numbers today. It seems like the jury is out when it comes to net carbs. On one hand I feel like if fiber doesn’t get digested why would it count? I’m not a biologist and I’ve read that some fiber is partially digested so I just don’t know. I’m tempted because avocados are great if you count net carbs, will give me fiber and potassium and be a fat bomb. But most of all I want this diet to work, if I’m going to all the effort I don’t want to ruin it by counting net carbs.

My calories went slightly over the Carb Managers recommendation today. I’m not too worried, I didn’t think I could drink on this diet and today found out I could. I only drink on weekends or every other and next time I’ll plan for it and make sure there is room for those calories. I had Gin mixed with flavoured perrier water (no sugar, carbs, or artificial sweetener)

I quoted Robert’s message because I had a couple questions. I’m pre-diabetic according to my hemoglobin but not my fasting sugar level. It’s one of a long list of reasons I’m starting this, but thank you for mentioning it. I have been using salt the last 2 days, just on my finger. How would I go about supplementing potassium and magnesium? Just supplement pills from the health store? Oh and I only ate the fruit the first 2 days when I didn’t know what I was doing, the last 2 days I’ve been tracking and am getting a better handle on what I should be doing. Congrats on your amazing weight loss by the way!

One last thing if anyone is still reading this wall of text (sorry). I just wanted to add that in 2014 I was on something similar to this, Dr Jason Fung’s program. I was doing intermittent fasting big time, 3 day fast to start, then 1 day eat and 1 day fast. No carbs, no processed foods, no sugar. pretty much no limit to non-root vegetables, protein and a good bit of fruit allowed on your eat days. It was all about insulin levels as well. (I’m oversimplifying the program). I stuck too it with a cheat every so often and lost 70 pounds in 6 months, but I couldn’t keep up the fast one day and eat the next. I got derailed and gained it all back plus some. That was the best I ever did on a diet, and let me tell you I tried a bunch. This keto diet is very similar to Dr Fung’s plan, but the trade offs are good in my opinion. With my history with fasting skipping breakfast isn’t too hard. Once I get more into this diet months down the road I’ll consider having longer fasts here and there. I’m kind of hoping that my body will “remember” how it operated during that time and hopefully I’ll get fat adapted a little easier. I was working with Fung when it was new and fully covered by OHIP (government). Now it looks to be quite costly.

Again, thank you all so much!


#23

Proper management of sodium is really the most important. Potassium supplements can be dangerous so it’s generally recommended that you get your potassium from your food - if you find yourself short you can look at making some ketoaide KetoAide homemade. As to magnesium - I take a supplement of 400mg a day but your needs may be different. Some types are better than others so it’s worth doing a search of the forum to see what other people are using.


(mole person) #24

You look like you are doing everything right. I don’t use any supplements either. I just make sure I get loads of sodium. I have actually come to like a half teaspoon of salt mixed in a cup of hot water. It’s sort of like broth to me. But there is nothing wrong with actually having two cups a day of actual salty broth if you prefer.

I do supplement potassium by adding 1/4 teaspoon of Half Salt to my “broth” twice a day (never more, potassium is dangerous in excess).

This product can be found anywhere in Canada.


(Cathy) #25

Welcome! I wish you success and joy with your new keto lifestyle.

When it comes to counting carbs, I have decided that I count them all except when it comes to avocados and shirataki noodles. I would never eat avocados if I were to count all the carbs and I think they are too valuable so they are ‘special’. 100% konjac yam shirataki noodles are insoluable fiber and get a pass.

The most important thing for me in the beginning was support and this website is fantastic for just that. Pay attention to shared links from actual experts and learn to evaluate good science from bad. And again, welcome!!!


(Consensus is Politics) #26

Indeed!! And if anyone here says something that doesnt sound right to you, feel free to question it! Its all about the science, and if we (well, I that is, can only speak for myself on this) say something that really doesnt make sense, ask for it to be referenced, no offense will be taken. That should also help you weed out the bad info from the good info. After all, we are all imperfect humans here, and we all make mistakes :scream:

You are right about net carbs. You dont need to count fiber. There is an issue though depending on country of origin. Some countries will show all the carbs, and then subtract the fiber from total carbs. Other countries dont do that, and will have even the fiber included in total carbs leaving tou to do the math. IMHO, if tou dont know, assume the worst. And if its that important to know, do a little research on the product to find out :cowboy_hat_face:.

Ketonian Tip: watch out for hidden sugars. Maltodextrose/Maltodexterine is higher in sugar than plain white table sugar. Ok, thats not entirely true, but it does effect you blood glucose much much faster than table sugar. In this case its all about the glycemic index. Table sugar has an Index of about 55. Maltodextrose has an Index of 115 (ish). I discovered this because I was using a product labled “safe for diabetics”. It was definitely not My BG level was going bonkers, wacky highs showing up seeming randomly. I began keeping track of nearly every thing I did from the food I ate, to the times I ate, macros, total calories, where I bought the foods, even labeling. Thats when I noticed a trend right after certain times a day. Right after taking my metamucil. I began doing a little reaearch. It looks to me like we dont even need fiber in our diet, at all. Plenty of doctors confirming this as well. Trust me on this one thing, research this for yourself. The things that you learn during such searches are invaluable. :sunglasses:

Glad to hear you already know about intermittent fasting. I do this 100% of the time now (just over a year). Getting fat adapted makes fasting so easy. Just be strong and don’t snack/eat outside your feeding window. Remeber its all about keeping insulin as low as possible for as long as possible.

Oh, since I’m on a roll here… :thinking:

Don’t fret about some of the arguments you see about “why” something works. We have had several big discussions here about different things. It boils down to this… if its working, fine. Dont change it. Also, when you see such a discussion, be careful not to let preconceived notions lead you down the path into believing one side over the other. We get our share of trolls here. We try not to feed them. They tend to muddy the waters a bit, then they eventually get banned. You will see some of us argue a point, and both sides rigidly hold their ground. To which I’ll often do is look at their references, and decide for myself. There are even times whith certain individuals, when they get going, it can be fun to watch. I always look at the science, and both sidies will often have good points. Thats the thing about science, its never settled. When someone tells you the science is settled, they are sellung something :sunglasses:.

And above all else, keep calm and keto on!

Keto Vitae!


(Andi loves space, bacon and fasting. ) #27

I also started fasting before I came here. I think the world of Jason Fung, but one of the things he under-appreciates is that fasting is so much easier when you are fat adapted on a keto diet. I learned that after I started participating on this forum. I’m not pushing you to go back to fasting, I just want to make the point that if you choose to, you’ll find that after a few weeks of keto and after your body has adjusted to using fat for energy and not glucose, then fasting is a cinch.

I really encourage you to go with net carbs so that you can eat avocados and some veggies - veggies are great to soak in oil or butter so you can get in more fat!!

@anon54735292 posted the link to Brenda Zorn’s keto-aid above. I drink one of those a day, whether I’m fasting or feeding. Took a couple of days to stop gagging on the magnesium, but now I actually like the taste of it!

Then listen to your body. Some people here find that they just don’t do veggies or cheese or dairy or something else. And some here have found that they feel best when they go full carnivore. We all got here because we weren’t listening to our bodies, so it’s a learning curve for all of us.

I look forward to two years from now when your username is “Han (formerly Jabba)”