How to do keto "right"?

(LJ Christensen ) #1

Hello, I’m yet another newbie to the keto diet. I started the diet at the end of September 2018, which means I’ve only been on it for a few weeks. My Gola is to lose weight. During the first week I didn’t know much about what to eat on keto and focused mainly on getting my macros right. I didn’t think about the right fats and so on. I’ve strictly kept my carbs below 20 g a day. I’ve definitely lost weight already, which I know is most likely waterweight, but the thing is, since I’ve started focusing more on eating the right fats, carbs and protein, I haven’t been as accurate with my macros. I eat too much protein basically, but still lose weight just not as much as of I were to eat the right amount of protein. Isnt this considered slipping up? I’m worried if I’m knocked out of ketosis or not. I’ve never experienced any symptoms of getting into keto other than feeling a bit weak and tired in the beginning, but know I’m totally fine (other than my heart always feels as if it’s beating a bit too hard). I’ve tried both a urin strip and a blood test to check my ketone level. Since I drink at least 3 liters of water every day the urin strips are basically useless. The blood meter usually tells me I’m about 0.4~1. I’m not sure how to do this keto thing right. Can anyone help me?

By the way, I’m a shorty with a height of 5’3’’ (160 cm) and weight about 130 pounds (59.1 kg). I try to be active by working out about 20~30 minutes 5 days a week and twice a week I go for a jog for 1 hour. I also do the 16/8 fast. I don’t know if that’s useful for my question to be answered, but now you know. I’ve lost about 4~6 kg during keto os far :slight_smile:

(Amy Ramadan) #2

Welcome to the group!! I think you will find this forum a great resource for information and support!! Sounds like you are off to a good start. In the beginning I would recommend focusing on keeping your carb intake to 20 net grams or less per day and go from there. You kind of have to find out what works for you. Measure successes not only b the number on the scale but based on how you are feeling as well!! Good luck :+1:

#3

I would simply add to Amy’s excellent advice, that you may start off doing keto a certain way, and then stall. Then you’ll have to change things up to see what gets you out of the stall.

I think overall, if you read much around here, you’ll find us suggesting there is no “right” or “wrong” way to do keto, it’s got to be what works for your body.

Most importantly, it’s a process. You didn’t get this way overnight, and you won’t turn everything around overnight either. Patience is the key.

(Running from stupidity) #4

Me too! It’s awesome! Also, “too much” is both a function of the calculator you use (they vary wildly), and BS according to the more recent science, it seems.

You really can’t know that, TBH.

Think of keto as evidence-based. And the evidence is how you feel and how you react to it. If they’re good, it’s good, irrespective of what colour you turn the piss sticks. (We call it “N=1” where you’re the experimental subject, and you experiment on yourself.)