Advice for 2018 newbies with a lot to lose - keep it simple

simpleketo
omad
intermittentfasting
zerocarb
gluconeogenesis
#77

The amount of protein/fat one needs to eat is dependent upon how much lean mass and fat they currently have. There is no requirement whatsoever on keto to maintain a strict macro-nutrient ratio, as others have suggested in here. Also, there’s only ‘x’ amount of fat than can be utilized for energy from stores so exogenous fat intake needs to at least be enough to cover the rest of the body’s needs.

And yes, you are much better focusing on one goal first than multiple goals at the same time, and this is exactly why the bodybuilding community cut and bulk in cycles for the best results. Simply put, if you are trying to focus on two things at once, neither are getting 100% of your effort.

The best thing someone on keto can do is to lose the fat, get down to a more healthy body fat percentage whilst ensuring their protein intake is sufficient enough to retain as much lean mass as possible, doing light exercise such as stretching or resistance band work, before re-evaluating and adjusting their goals.

If you are carrying a huge amount of surplus fat, and you start lifting or working out, not only are you putting your body under a ridiculous amount of stress during each exercise performed, but your body also switches it’s priority to recovery, especially if lifting and muscle fibers need repairing. You also risk myofascial injury, and could even lead to spinal injuries which can be exacerbated by things like anterior pelvic tilt (APT).

Doing such exercise with a huge amount of weight is a good way to end up with very serious health issues such as a bulging disk in the vertebrae or a hernia, not to mention that most people who are overweight will not be able to fully engage their core and perform exercises correctly, as they will not be able to ensure correct firing of the abs, glutes, and will most likely have tight muscles in several areas.

You can keep your fat levels low because it’s not a goal like the other macronutrients. It’s a maximum intake. Protein is a goal because you need sufficient protein to retain muscle mass, but if you have sufficient fat stores (i.e. you’re overweight) why would you intake a high amount of exogenous fat? There is no point whatsoever.

(Kelly Holt) #78

So I’m 36 days in. 6’/275 at start. Avg 1440 cals, 67/29/5. I think I’m at 260 now, haven’t been to a reliable scale. Seems to be leveling off. Should I dial down the fat at this point? Down about 2” but having random, very light dizzy spells. Feeling ok otherwise. Feeling like I should have my doc review my general panel. Thoughts?

(Ron) #79

This is way to low. Are you using a macro calculator? Do you have it set at a lose weight setting? I am 6’ / 220 and my macro is 2200 calories daily. You need the caloric intake for the body to have enough energy to make all the changes required to run on ketone bodies instead of glucose, as well as training the body how to use those ketones efficiently.

Up your salt intake. The keto WOE causes the kidneys to expel more salt than on a SAD diet so it is recommended to get at least 5g of daily salt intake.

With all the changes going on within the body , panels tend to not be very accurate (skewed). It is typically suggested to wait 6 months to give time for the body to stabilize to this process. I would wait to test til then.

(Kelly Holt) #80

Thanks for the feedback. I am trying to lose serious weight, target is 200. I’m using the Stupid Simple Keto app. I put in my stats and my weight goal and it gave me a suggested 1760 cals, but felt like I was not cutting portions enough with that, even if keeping the macros in line. I didn’t realize that about the salt. I will up that. What’s WOE and SAD?

#81

Keto is not a calorie in calorie way of eating. You need to eat more. I know it sounds crazy and scary to change the way we have have been taught…but it works. Eat more food!

SAD standard American diet
WOE way of eating

Don’t starve yourself. It will only hinder your long term progress and goals :slight_smile:

(Ron) #82


(Kelly Holt) #83

You’re right. It’s very difficult to reconcile that I can lose weight without a caloric deficit. If my body is now burning fat for fuel, won’t an over abundance of fat still result in fat storage if I’m not burning everything I take in and then some?

(Teka) #84

Awesome advise ! I’m a newbie and it was soooo refreshing! Thanks

(Ron) #85



Sweeteners - your experience?
(Shirley) #86

Thank you so much for your post! I was keto from Jan 2017 through July 2017 during which I went from 288lbs to 258lbs. It’s now been a full year back in old eating habits (with a few attempts to restart keto and constantly failing to even make it through the first week of restart) and I have very gradually gained back 19 of the 30lbs I’d shed! I finally realized this month, as my 35th birthday approaches, that while I enjoy trying a new recipe from time to time the real reason I gave it up after 6 months was that I had over complicated it. I was feeling like I constantly had to make a new keto this or that type recipe and was having to find more and more ingredients I had never even heard of before! However, I’m determined to restart this time and stick with it until I achieve my goal weight but I know I need to keep it simple and have keto fit my life rather than trying to fit my life around it! Hence my username, which I chose as a constant reminder!
I’m planning my restart for the day after my birthday (the 31st) as the next few weeks hold a ton of events for our family and will be full of temptations for me. I know from previous experience that even though I want to start right now I won’t be able to resist so early into my restart when I’ll be faced with temptation on an almost daily basis and will just end up cheating daily and feeling like a failure.
However, I know if I start on the 31st I have 5 solid weeks of zero temptations before Canadian Thanksgiving which will have me solidly keto and fat adapted before then which will make it 100% possible to resist certain foods that I normally can’t say no to.
So, I think for the next few weeks I will focus on my daily water intake (since I always struggle with that) and be careful that while I’m still eating SAD foods to not overindulge at upcoming events and eat as low carb as possible each day.
I’m thrilled that I found Ketogenic Forums, it’s exactly what I need to surround myself with right now! :smiley:

(back and doublin' down) #87

Sounds like a great plan! You can definitely start limiting the carbs when not at special occasions. I was on Weight Watchers before starting keto, so had already cut out a lot of the sugar and processed foods. Made the transition much easier.

Can not share enough good thoughts about this forum. Great people and a variety of thoughts make it possible to find your ‘tribe’ so to speak, congregating on threads with others who support your goals, challenge misconceptions and allow for diversity.

Good Luck! KCKO!

(Kelly Holt) #88

Ok, so I think I’m getting it. I’ve been dropping while keto AND under a calorie deficit, so it’s kind of scary to think about eating more. So I will up the calorie target on my app from 1600 to 2000 (good enough?) and keep using it to make sure the macros are in balance, but in general follow the “eat the right stuff to satiety and make sure to get 2-3 cups of greens and veggies in per day”. Is that the right track?

(Ron) #89

Yes.
If you eat to your macro’s (at least until adapted) this will keep your metabolism ramped up and give the body the fuels it needs to heal damages and transition into a fat burning (for energy) machine. Later after you are fully adapted you can choose to cut caloric intake some or do the “feast and fast” method for weight loss. (I prefer the f&f myself) and be able to sustain your losses when you reach your target weight. It will take a little time so be patient and trust the process. Just remind yourself how long it took to put the excess weight on in the first place as this encourages many to be patient. You are doing great (learning the right path) so just keep pushing forward.

(Kelly Holt) #90

Btw, at my current settings, I’m finding I use up my fat macro a lot faster than my protein macro. Carbs are staying under 20g. How do I get the protein to keep up with the fat? (Based on a 70/25 target ratio)

#91

Thanks for sharing. Some rather sage advice that will certainly help
me stick to a plan. Like the idea of fasting, and found my window for
eating closes around 6 p.m. That helps to keep pre-diabetes in check
along with under 20g of carbs. Thanks once again and congrats on
your positive steps and willingness to share. Got some great ideas
to work with now.

(Kelly Holt) #93

Actually, discovered that my ratio settings were off. Put them at 75/20/5 and balance seems to be restored with how I am eating. Upped the calories, so we’ll see how it goes with the lethargy and dizziness. Thanks for the advice. I appreciate the knowledge and experience of so many on this forum!

#94

Hah! This must be what I am going through now. I am in my 7th week of keto and have noticed my BS increasing from 80s-90s to into the teens and sometimes above 120 this past week. I am NOT eating more carbs; I am keeping carbs under 20g daily. Was wondering what was happening.

#95

Too much protein. It has a way of turning some of it to sugar if too much is consumed. Drop some protein and eat more fat.

#96

Thanks, @dead-fred. My macros look OK, but perhaps if I eat a little less protein and more fat, then things will subside. I am reaching the point where, after breakfast I don’t feel like eating anything for a long while, and if I get caught up in an activity, I don’t feel like eating dinner either. I did go 24 hours last week w/o eating and felt fine; however, my BS during fasting was 110-115. I was surprised it wasn’t lower.

(Ron) #97

https://blog.virtahealth.com/how-much-protein-on-keto/