Help I'm new

(Suzi Murray) #1

Hi I’ve been reading a few forums and I’m only on day two. I have had challenges with emotional eating and amjust proud of myself for not binge eating carbs and sugar for two days. Yes I have a long way to go. So can I eat any fruit? I just can’t imagine never being able to eat fruit again. I’ve tried to read a lot but it sometimes get a bit confusing. Basically I’m not eating till 12 n not after 6. Keeping carbs low, moderate protein and no sugar so far. Help how else do I do this and I hear of keto flu please what is that about

(You've tried everything else; why not try bacon?) #2

You can certainly eat fruit, but if you want to keep your insulin low and experience the benefits of nutritional ketosis, then you need to keep your total fruit consumption within your 20 g/day carbohydrate limit. One good thing about whole fruit, as opposed to fruit juice, is that the fiber in the fruit is indigestible, so we need not count it toward our 20 daily grams. Juicing fruit, of course, pulverises the fiber and makes it digestible.

(Ken) #3

It’s better to focus on becoming adapted first. Later on, you can reintroduce some limited fruit.

(Jane) #4

I would avoid fruit until you are fat-adapted (anywhere from 6 weeks to several months) and then you can add back strawberries and other berries. Just need to count them.

(Angel Barber) #5

I’m also new to Keto! Day 4 for me and I’m trying to cut my carbs way down from my old mega consumption of them! I was def a pasta, soda, & bread loving girl! In regards to carbs, I’ve read it’s 20 net grams per day or 50-60 total carbs for keto. Is that correct?

(Ken) #6

At the most. Once adapted, you have a little more latitude.

(Angel Barber) #7

Thanks!

(Alec) #8

Focus on the 20g net carbs number. That’s your goal. Stay below that and you are almost guaranteed to get into ketosis. Essentially meaning you will be burning fat (which creates the ketones), which is what you want to be doing. By burning fat, you are becoming fat adapted. When you are fat adapted, and your insulin is low, your body will just love eating its own fat stores!! And you know what that means!

(Angel Barber) #9

Burn that fat, baby, burn!

(Suzi Murray) #10

Thanks I’ve started feeling a bit dizzy did you feel that?

(Suzi Murray) #11

So it can take 6 weeks to be fat adapted!!! :astonished: omg. I think I need some inspiration on what to eat. What are your favourites…

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

Dizziness usually means low sodium, so increase your salt intake. Try to get 2-1/2 teaspoons daily, from both the foods themselves and from what you add. (The kidneys excrete sodium more readily when we go low-carb, this is natural.) Constipation is another symptom of lack of sodium.

#13

Stick with it. … It will go by faster then you think! I no time you will be saying 2 weeks, 4 weeks, 6 weeks! And by then you will be feeling a whole lot better. :slight_smile: Maybe even by the third or forth week? Depends on the person and how close you stay to the diet. Especially no snacking, if ya can. … I actually felt fine from the beginning, but definitely felt better with each passing week.

Reading up all you can, especially within this forum is quite helpful as well.

(You've tried everything else; why not try bacon?) #14

Take heart! Fat adaptation is not a binary state, it is a progression. We just try to discourage people from giving up too soon by emphasizing that keto is for the long term and is not a quick fix. Don’t worry, pretty soon you’ll be complaining along with the rest of us about having to go for long walks, or reorganize the kitchen cabinets, or mow the lawn, or scrub the floors, or (shudder!) go to the gym, just to soak up all the extra energy. Start thinking about what you’re going to do with all the extra time from not needing to eat so often—it adds up! :bacon:

(Suzi Murray) #15

Yes I’m reading lots trying not to get my brain overloaded! I’m not much of an a academic so having to keep it simple to keep motivated. So far this is the way I’ve been eating. Coffywith a teaspoon of coconut oil. Avocado, bacon, a lamb chop with some veggies, I had a raw carrot yesterday but then looked up it was worth 10 carbs, cream, celery with peanut butter, I need some more motivation in food ideas, Greek yoghurt with 4 blueberries as a treat at night. My calorie intake seems high does that matter, but no binging on sugar or carbs like I use to so I’ve gotta be going ok :ok_hand:

(Diana ) #16

Man, I hope you are right about the extra energy coming. I have been low energy for several years, and am hoping the Keto life will help me gain the zip back. I don’t have a lot of weight to lose, but hope to gain other benefits from Keto as well. The weight is coming off, even having only been on this road for about two weeks. Just looking forward to waking up wanting to clean house or pull weeds. I have been taking extra minerals, after I read this issue here.

#17

Yes ma’am, you need to watch those things like carrots. You wouldn’t think vegetables would be so high in carbs, but they are. They can eat up your grams per day, pretty quick. (Pun intended) Also, you mention a treat at night. If you can, try to only eat during your meal time you set. Try not to snack between meals, especially in the beginning. This really helps! … So you can still have the Blueberries and Yoghurt along with anything else you eat, but try to eat it all during your meal time. Either at 12Noon or 6pm. (so you’re presently fasting 16 hrs. right now, which is great. You may soon find, eating OMAD (One meal a day) is all you need, since the hunger seems to just go away as you go along? (It really is strange at first) But this is what I do mostly, and still don’t find myself hungry most the time. :slight_smile:

Also, if you eat enough fats, this will help keep you feeling fuller for longer and help you not to snack. Just eat a decent portion of protein and get some good fats in. As long as you staying under 20g, you will get there quite soon. And as to calories, I would suggest just watching the carbs and not worry about calories. Just get the good fats in, and you can search this forum for good ideas of fat to eat. … I just made a big ole’ Zucchini Lasagna, with meat, zucchini in place of noodles with a couple layers of Mozzarella cheese and sour cream. - Says it’s just under 32 carbs, but my son is taking half, since he just started Keto today. (I just won’t tell him about the Deviled Eggs in the fridge that I made this morning :slight_smile:

(Suzi Murray) #18

So I had a coffee with a tap of coconut oil and a hit chocolate with a tap of butter for breakfast n already my carbs are 12!h

(Cristina Bland) #19

Yes, adding salt to more of your meals could help.

#20

Yes, salt is definitely one you need to stay up on. I do a @Brenda KetoAide twice a day. Once in the morning, once late evening. KetoAide homemade

You will hear a lot of folks here also say they suck on salt throughout the day, and I do sometimes as well. But I also like using pickles for this. Dill pickles are very good and high in sodium. 3 ounces will only be 2.61 carbs but will provide 1089 in sodium and 99 Potassium. … I was just eating some Kosher Petite Dills with my dinner. They are still only 1g per ounce, so just 3 ounces (6/7 pickles) will give you 910 sodium.