I’m new here, 166kg and need assistance please

newbies
(Tony) #1

Hi just wondering if someone can direct me to the foods I shouldn’t be eating.
Also I’m addicted to Pepsi Max… can I still drink it ? Basically I need someone to teach me the beginner basics…

Thanks

Lynchy19

(Running from stupidity) #2

https://www.ketogenicforums.com/c/newbies

(Sheri Knauer) #3

Start by listening to this episode of the 2 keto dudes, then listen to them in order. http://2ketodudes.com/show.aspx?episode=135 I would stop drinking pepsi max. It has ingredients that can be detrimental to your health. If you want something fizzy, switch to mineral water with some lemon and lime, or I like drinking mineral water with some electrolyte drink mixed in, like Ultima.

Ingredients are just as important as the nutritional info. There are hidden sugars in so many foods. Take the time to read the ingredients list before buying a food. Even some spice and spice blends have sugar added. Food shopping may take longer the first few times you go but once you find trusted brands, then future trips to the grocery store will be quicker.

Keep your meals simple at first (or you can keep them simple all the time), especially if your not a pro in the kitchen. A lot of people get discouraged because they jump right in and try to do all the keto recipes and think its too much work. Some of my favorite keto meals are the simple ones: eggs and bacon, steak, avocado with salt, chicken wings, etc.

Avoid bad oils like canola, corn, vegetable, and crisco. Stick to fats/oils like coconut, avocado, saved bacon grease, butter, ghee, olive oil.

Heres a food list I put together a while ago. Of course its not all inclusive of all keto friendly foods but its a good start.

Keto Friendly Food List
Cheese (always get whole milk version when possible, no low fat or fat free crap. Buy it in a block when you can, not pre shredded, which will have starches added):

  • Mozzarella
  • Parmesan
  • Cheddar
  • Feta
  • Swiss
  • Blue Cheese
  • Cream Cheese
  • Gouda
  • Cottage Cheese
  • Provolone
  • Ricotta Cheese

Dairy

  • Sour Cream (full fat)
  • Coconut milk (full fat and sugar free)
  • Almond milk (unsweetened)
  • Coconut Cream
  • Heavy Cream (or heavy whipping cream). Look for those with just cream as the ingredient.

Fats & Oils

  • Olive Oil
  • Butter
  • Mayo (full fat)
  • Macadamia Oil
  • Coconut Oil
  • Almond butter
  • Avocado Oil
  • Cocoa Butter
  • Fish Oil
  • Flax seed Oil
  • MCT Oil (I get mine from Amazon since a lot of stores dont carry it)
  • Full fat dressings (try to avoid those with added sugars.)

Seafood

  • Sardines
  • Bass
  • Haddock
  • Tuna
  • Carp
  • Tilapia
  • Flounder
  • Halibut
  • Mackerel
  • Salmon
  • Sole
  • Trout
  • Crab Meat
  • Shrimp
  • Squid
  • Mussels
  • Anchovy
  • Clams
  • Lobster
  • Oysters

Eggs, Poultry, & Fowl

  • Turkey
  • Duck
  • Goose
  • Quail
  • Chicken (skin on, preferably thighs)
  • Eggs

Fruits

  • Lemon
  • Lime
  • Green olives
  • Tomato
  • Raspberry
  • Avocado
  • Blackberry
  • Blueberry
  • Strawberry

Meat

  • Ground beef (70%-90% lean)
  • Beef hotdogs (I like Teton Waters brand)
  • Steak
  • Ribs
  • Sausage (look out for added sugar)
  • Beef roast
  • Pastrami
  • Corned beef
  • Venison
  • Lamb
  • Veal
  • Bacon
  • Pork chops
  • Ham
  • Liverwurst
  • Pork loin
  • Prosciutto
  • Pepperoni

Nuts/Legumes

  • Walnuts
  • Coconut
  • Almonds
  • Brazil nuts
  • Pistachios
  • Macadamias
  • Hazelnuts
  • Pecans

Vegetables

  • Cabbage
  • Celery
  • Lettuce
  • Spinach
  • Broccoli
  • Zucchini
  • Cauliflower
  • Parsley
  • Green beans
  • Garlic
  • Cucumber
  • Arugula
  • Asparagus
  • Bok choy
  • Chard
  • Chicory greens
  • Eggplant
  • Endive
  • Fennel
  • Jalapeno
  • Radish
  • Kale
  • Red and Green peppers

Vegetables (in small amounts once in a while because of sugar content)

  • Mushrooms
  • Onion
  • Spaghetti squash
  • Pumpkin
  • Artichoke
  • Brussel sprouts
  • Turnips
  • Snow peas

Misc.

  • Almond flour
  • Coconut flour
  • Swerve (granulated sweetener)
  • Liquid stevia drops
  • Different flavored extracts (pure if possible)
  • Unsweetened cocoa powder
  • Pink himalayan salt
  • Pickles
  • Pork rinds (plain. The flavored ones typically have added sugar)
  • Chicken broth (Kirkland Organic chicken stock has no added junk)
  • Beef broth
  • Marinara Sauce. Look for sauce that is lowest in carbs and does not have sugar listed in the ingredients list. I use Rao’s…
  • Mustard (Dijon and stone ground)
(Natasha) #4

I recommend keeping it very simple to begin with. Get started with the keto way of life and you’ll read/learn as you go along.

Eggs, bacon, fatty meats, cheese, incidental carbs from green veg/tomatoes, replace milk with heavy cream, Heathly fats, lots of salt and a magnesium supplement for electrolytes. Eat when hungry and don’t worry about calories, once you get fat adapted your appetite will naturally decrease.

Re: the Pepsi Max, I wouldn’t let that be a stumbling block. If you feel you can’t give it up, make the keto food changes and keep having the Pepsi. You may find as you keto-on you lose your desire for very sweet things.

Good luck!

P.S., the 2ketodudes podcast is a great source of information and inspiration.

Edit: Sheri, we must have been typing at the same time! Much more comprehensive information :grinning:

(Tony) #5

Thanks Sheri…that’s awesome…I feel less lost in here and that was so thorough and easy to understand

(Tony) #6

Thanks Natasha… I’m going to give this a good crack…

(Carpe salata!) #7

Check in to tell us how its going. You started this thread, here would be a good place to post updates :smiley:

(Tony) #8

Shall do Peter…thanks…first job clear out the stuff in my pantry that’s not on Sheri’s list then a weekly shop on Saturday…

#9

All of the above.

To start with, count and track the macros (fat, carbs, protein & calories), for EVERYTHING you put in your mouth.
Make absolutely certain, that you do not have more than 20g of carbs per day (you cannot roll them over!). It would be good if you were having around 20% of your calories from protein but, IT’S NOT ESSENTIAL.

You will be hungry at times. You control your hunger, by eating fat. The more fat you eat, the longer you can go between meals without feeling hungry. 70% of your calories from fat, is the recommended STARTING point. You can then adjust to suit yourself. You DO NOT have to eat a certain amount of fat, it’s up to you and how you feel. You should stop eating when you are full. Just make sure you have no more than 20g of carbs per day, and you won’t go far wrong.

If you’re tracking correctly, you will find you can ‘mess about’ with the foods you eat (and therefore the macros) after a few weeks or so, and get some better results (according to your needs). Don’t try to ‘mess about’ with them for now. Just concentrate on the carbs.

Above all things, keep the carbs to less than 20g per day.

PS - did I mention the carbs?