Changes

(Kim Light) #1

Hi! I started the Keto way on 2.9 of 2018 and am up 3 lbs my scale does.show dat and I am down .5. I don’t see a change in my measurements. I am testing and in ketosis. Am I expecting change to quickly?

(Allan L) #2

I gained 5kg my first 6 weeks of keto.

Some of us just don’t lose like others.

Were you calorie restricting before Keto? How much are you eating now? What are your macro’s? How much fat etc?

My body & metabolism needed to repair itself when I first started, then at about 6 weeks the weight started to fall off.

  • Make sure you have kept your carbs below 20g using online food tools like myfitnesspal or fatsecret. Hidden carbs are a nightmare
  • Make sure your macros are correct using different tools and compare, like https://www.ruled.me/keto-calculator/ or https://keto-calculator.ankerl.com/
  • Don’t calorie restrict until you are fat adapted. Enjoy eating and make getting fat adapted your 1st goal and weightloss the next goal

Consuming a large amount of fat will not lead to weight loss, but is necessary in the beginning to teach your body to burn fat so break the diet into 2 phases:

  1. Become fat adapted then after about 6 weeks,
  2. Cut back your fat and watch the weight fall off.

Lots of people will lose weight straight away, but not all of us.

(Kim Light) #3

Thank you so much for helping me out. I was calorie restricted before I started keto. I try not to eat to much, today here is what I have had

breakfast-bp coffee (heavy cream, butter, coconut oil), boiled egg

lunch-hamburger with no bun add cheese and bacon with mayo, mushrooms, pickles, tomatoes, onion, lettuce

snack-spoon of cream cheese and spoon of cottage cheese

I am super new at this so I don’t know what macros are?

I started using a carb counter today

Any help you can give would be greatly appreciated.

Kim

(Roy D) #4

The term macros are short for macro-nutrients.

Food is composed of 3 macros: carbs, fat & protein.

The keto diet is a Low Carb, High Fat (LCHF) diet. Daily macro targets are approximately the following;

5% Carbs
25% to 30% Protein
70% to 80% Fat

A focus of a keto diet (for weight loss) is to manipulate/lower the hormone insulin within the body. Carbs cause a rise in blood glucose (aka triglycerides) levels. The pancreas produces insulin to regulate/lower blood glucose levels. The insulin promotes the transfer of glucose from the blood into fat cells for storage. When high levels of insulin are present, the cells are resistant to the release of fat (aka triglycerides) from the fat cells back into the blood. Within the keto diet, the focus is keep insulin levels low to promote the release of fat into the blood (for weight loss).

The level of glucose within the blood is most sensitive to carbs. Blood glucose levels are moderately sensitive to protein. Blood glucose levels are insensitive to fat. Therefore, a keto diet high in fat, moderate in protein, and low in carbs results in low blood glucose levels that are not excessive, and low insulin levels. The high fat levels also satisfy the appetite. With a satisfied appetite, people tend to consume less calories and therefore loose weight.

The keto diet transforms the body from a “carb burner” to a “fat burner”. The body takes time (a few days to a week or two) to make the transformation to being a “fat burner” (or “fat adapted”). There is typically a rapid weight loss in the first few weeks on the keto diet, and then the weight loss slows a bit in the following weeks. It is possible to gain weight on a keto diet if caloric intake is excessive.

A good introduction to the keto diet for “newbies” is the Butter Bob videos on YouTube. This is a series of videos with (what I believe) that gives good practice advice on the keto diet. The series can be found at the following link;

(Dan Dan) #5

I like DR. Berg he explains it in a simple way (for a simple person like me) :thinking::stuck_out_tongue_winking_eye:

“May the Force (fat adaption) be with you”

IF/EF Keto WOE is Self-Discovery :wink:

Good luck and much success in your journey in IF/EF Keto WOE :grin:

#6

I am just starting Keto, so I’m watching macros closely right now. However, I am confused about how to compute what my macro intake should be … if carbs are at 5% and I’ve decided carbs, for me should be 30g.
That means, at 20%, my protein should be at 120g (right?).
My confusion is about the number of fat grams I should consume. If I look at it gram for gram, 75% fat grams is 450. That number seems to be incredibly high!
Please help me out here! :grinning:

(Alec) #7

DodieB
The best way to do this is:

  1. 20g carbs
  2. 1-1.5g of protein per kg of lean body mass
  3. Eat fat to satiety

This is better than %s. Best of luck!
Cheers
Alec

#8

I’m struggling to get the fat without overloading on protein. Any advice?

(Alec) #9

Initially don’t worry too much about having a bit more protein than the official numbers. Getting the fat in is more important. But there are lots of ways to get more fat in. Search get more fat in the search bar and lots of ideas will come up.

But for now, I often have butter with a meal, you could add oil to your coffee to have a bullet proof coffee, you could drink cream, or pour it over a small quantity of berries (I do this!). You could eat some macadamias, they have a lot of fat. Fat bombs are also great to have, or just eat meat fat rather than the meat!! There are lots of other ideas if you search…