Hello Everyone:
It’s been a few weeks since I have been on the site. I started Keto on Nov 27 and was really really struggling, not losing any weight. Have a friend who is a trainer and she gave me a 4 week Keto plan.
I had to go on a 9 day business trip and i stayed (pretty) consistant but yesterday all heck broke loose. Super Bowl Sunday and I just did whatever I could to ruin everything. M and M’s, chips, and brownies. I got up this morning and felt like I had the worst hangover (I don’t drink alcohol)ever.
I am trying to get over this cough that most of the US has and I have been extremely tired lately. I need to ask this question, I haven’t been on the spin bike for about 2 months due to my work schedule. Is it imperative that I work out on Keto? I want to get back but also want to feel well again.
All the help I can get, I feel very FAT and am scared to get on the scales:(
Having to start all over and needs some guidance and support
You absolutely do not need to exercise to do keto. When yiu feel well enough, there are a lot of great reasons to exercise. But weight loss is 85% diet, so it’s not necessary to exercise for weight loss. Obviously there’s other reasons to exercise but not required for weight loss. Also not required to feel better, but can have a huge impact on how you feel.
It’s important not to overdue it. If your diet is solid, you can lose fat without exercise. A good exercise plan can help you lose around an extra pound a week, so useful but not essential
Let me ask you a few more questions…I wanted your thought on this, a normal days:
1-Bullet proof coffee and two egg-breakfast
4.5 OZ meat for lunch with some lettuce and 1/2 avacado
2 hard boiled eggs
4.5 OZ of meat at dinner and some bacon
Does that sound good, it is 330p and I am starving
i am going to have a coffee with 1/2 and 1/2 in a bit but should I be eating more?
I don’t know your BMR so hard to say. I’m 200 pounds and lift weights an hour a day so it would definitely be too little for me. If it’s around your BMR, that’s a good place to start. I would just eat around the amount of calories you’re supposed to be eating, weigh yourself once a week: lose about 2 pounds a week, probably in the right calorie range. This is of course after you account for water weight loss in first week or two and assuming you’re not packing on a bunch of new muscle. Either way, you won’t be adding more than quarter pound of muscle a week at most so around 2 pounds a week of weight loss means your calories are probably ideal
Also, not related to keto, but would be healthy to add some brocolli or spinach to your regiment
Sometimes I use stevia or erythritol but I try to keep usage to occasional. Last time was some keto cookies about 3 weeks ago
One day of major carbs, or even a few weeks, isnt starting over, the work your body did to adapt to burning fat for energy, doesn’t just poof go away. Just keep eating keto, it’ll take about 24 hours and you’ll be in ketosis again. Your body may scream bloody murder about wishing it had carbs, but thats temporary. As for exercise, if you are fat fueled or carb fueled, exercise is optional but recommended.
Hi,
I am giving you permission to take a break.
My thread is “Class of 2017” on here.
I have found more peace in eating what my body wants.
Tired = Protein
Hungry = Fat
Ketoaide every day
It was nice to get a meal plan from a trainer, but most of us didn’t get to our condition by ignoring what’s good for us. We were simply unaware of the best practices for nutrition were for us.
Building self confidence in your food planning might help ease you back into Keto without stress.
If one meal is keto and another not, don’t sweat it. This is a life long way of eating and Super Bowl is once per year. If you decide to go “all out”, it’s ok.
Over time, going “all out” will change for you. It will become healthier each year. Make it a milestone menu this Year that you look back on next year. You’ll be amazed at how the same “treats” will not appeal to you next year.
Best to you!
~Class of 2017 KCKO
Eat to satiety not some preordained calorie level, as per richard in my post earlier today.
I would recommenced bringing protein down too 200 and subbing with 65 grams of fat
also drink diet drinks,it never affects my ketone levels but neverless I never did keto for weightloss olny lean bulking and recomposition.
currently 15% bodyfat,15 years old,fastest kid on 2 mile,and eat over 3000 calories on resting days
if you have trouble getting fat I just dumb 2 tbsp of olive oil over every meal I eat and sometimes 2.5x that for salads.