Hello from a newbie - my story in brief

(Jes) #1

Hi and thanks for the add. I found this group when I did a Google search of “Keto Facebook Groups.” I hit critical mass on confusing, combative FB groups for Keto and in desperation went to Google and…it lead me here to a post on the topic.

I am so happy to find this forum.

Background:

47 years old. Mom of 3, wife, attorney at a tech firm. Type 2 Diabetic currently NOT in control despite losing about 30 lbs simply “making better choices.”

I know that Keto is the right plan for me and I’ve done my research. I joined a whole bunch of FB Keto groups to get support for starting out and I am sure you all know how that went. Don’t do net. Only do net. Only drink water. Drink anything that has 0 carbs. Track. Don’t track.

Each place seems to be either incredibly strict about the content/rules of their plan/page OR it’s just a free for all where 20 times a day someone posts “are poptarts keto?” or similar.

I have unfortunately invested a fair amount of time down this rabbit hole. But no more. I plan to leave all those groups save one or two that have good recipes. I am looking forward to posting here and giving/getting support.

I would LOVE any tips for someone starting out. Favorite recipes, best keto book or other resource or just simply advice.

If you made it this far, thanks for reading. :grin:

-Jes

(bulkbiker) #2

I tend to recommend www.dietdoctor.com for some great and simple keto recipes.

(Danielle) #3

I started out by downloading an app to help me track my eating during the day. The one I use is called CarbManager. Put in your information, it will generate some basic numbers for you. Your goal is to stay under 20g of carbs a day. Start with that, and don’t worry about the other values for now. You’ll actually probably find that the other numbers stay close to the recommended ranges just by focusing on carbs.

Once you’ve had a few 20g carb days under your belt, you’ll start to feel more comfortable with what types of food you can eat, and what your basic meals will look like. Don’t worry if you make a few mistakes, it happens! Give yourself a chance to get the hang of it, it’ll take a bit of practice!

(Amy Ramadan) #4

Welcome to the group!! I think you will really like it hetr, it’s a great resource for support and information!! I am fairly new myself and everyone up here has been incredibly friendly and supportive!! Starting out, limit your carbs to 20 grams net carbs per day! That’s really the most important step!! You will need to up the fat in your diet, as the goal is to train your body to burn fat instead of carbs!! Pinterest is a great resource for recipes!! I have some great ones pinned, if your are on there and want to follow me!! You will also find some great recipes up here on this forum as well!!! And I have yet to see a post wanting to know if pop tarts are keto…lmao!!! Good luck and feel free to pm me if you have any questions!!!

(Frank) #5

I’m sorry to say this but if you are looking for black and white answers to this woe, you will not find that here or anywhere. Yes there are some basic guidelines to follow which will likely move you in the right direction, but this journey will be non linear and filled with ups, downs, sideways, etc, etc. It’s during these times that self experimentation and flexibility will rule the day. This site is full of knowledgeable helpful people.

#6

For me this is the long slog. I’ve fallen off the Keto wagon a couple of times already, so for now my goals are different. For instance, I’m not going to kill myself shooting for 20g or less of carbs per day. I’m used to eating upwards to 500g per day, so going from that to 20g or less immediately is futile. It’s going to take time. Just hitting 50g per day is a HUGE success as it is. When I’m ready I’ll work to decrease it. Yesterday I had 42g of carbs. A big win for me. Am I in ketosis? No. Still that’s about 450g less than what I’m used to doing.

(Jes) #7

Not sure to what you are referring - was this reply perhaps intended for someone else?

(Jes) #8

Thanks so much - I will definitely check out your Pinterest.

(Jes) #9

Cool thanks!

(Frank) #10

Nope. I was just saying that even in this group there will be a lot of conflicting information and posts which you will have to navigate and experiment with. That’s all.

(Zenjen) #11

My 4 tips:

  1. Start with 40g of carbs per day and then slowly work your way down to 20g or less. Some of us need to eat under 20g to get and stay into ketosis, but for some people is normal to eat 35g a day but still be in the ketosis. You have to challenge your own body and find out what works for you.
  2. Write down your meals and track down your macros in the start, but still eat when you are hungry and untill you are full.
  3. Don’t think of keto like it is a diet. Think of it as a new lifestyle.
  4. Don’t give up when you will get a keto flu or your first stall if you are trying to lose more weight. It is discouraging but we all have our ups and downs.

Good luck!

(You've tried everything else; why not try bacon?) #12

@Daisynyc Welcome to the forums!

A well-formulated LCHF or ketogenic diet is intended to keep our insulin level low enough to permit the liver to manufacture ketone bodies and to allow the muscle cells to metabolize fatty acids (lipolysis). The way to keep our insulin level low is to avoid eating carbohydrate, because the glucose out of which all carbohydrate is formed is toxic in the body in high concentrations, so insulin mobilizes to get it out of the bloodstream and into muscle and fat cells, where it can be metabolized and stored as fat, respectively.

As I understand it, our personal carbohydrate threshold correlates with how insulin-resistant we are. People who are very insulin-sensitive can eat more carbohydrate and remain in ketosis, while those of us who are more insulin-resistant have to eat less carbohydrate to achieve the same goal. On these forums, we recommend a limit of 20 g/day or less, because that level will permit all but the most insulin-resistant to become ketotic and fat-adapted.

Many people on these forums have found that their metabolism improves greatly on a ketogenic diet, and quite a few of us have reported that their doctor has rescinded the diagnosis of Type II diabetes. You may or may not be that fortunate, but you should definitely see a significant improvement in your blood work after six months or so of eating this way. Type II diabetes is not a problem of blood glucose, it is a problem of high insulin, and eating in a way that minimizes insulin secretion is a great way to deal with the disease.

Carbohydrate restriction is well over 90% of this way of eating, the rest is more in the nature of tweaking. But for the best results, don’t intentionally restrict your caloric intake; instead, permit your body to signal to you, through hunger and satiety, just how much food it needs. As your satiety signal recovers from the excessive insulin that blocked it, you will find yourself automatically restricting your caloric intake to a level that will allow your body to heal, by reversing systemic inflammation, regularizing your blood sugar and lipid numbers, clearing out your liver and arteries, and metabolizing any excess stored fat you may have in your adipose tissue.

Good luck, and keep us updated on how you’re doing.

(Hermie) #13

I use Carb Manager app; recommend Bocha Sweet sweetener (but you have to order it online); like Breyer Carb Smart bars (in stores) and Rebel Ice Cream (online); and I tend to use recipes that include the nutritional info, and that the ingredients aren’t too crazy to find or too expensive. Also, many regular or paleo recipes can be used, simply by changing a couple ingredients.

#14

Hi! I know exactly what you mean abt the abundance of info, opinions, etc. I am a strong believer of keto your way. Find what works for your body and your lifestyle, this is the only way it will work for you!

I provide keto encouragement and motivation. Don’t know if you have Instagram but I post real life stories and experiences being a mom and entrepreneur on keto that you may be able to relate to. @yesitsketosis on Ig.

My best advice is start slow and listen to your body. Follow the basic rules and dive deeper in when you’re ready!

Bacon & Love💚