Keto beginner


(Iulian Giura) #1

Hi guys.
I have had a lot of truble with loosing weight recently. I keep Trying the high-protein diet but ut dosen’t work.
I have been looking into the keto diet and it seems like something I could try.
But I need a bit of help with a few bits and boobs.

First, what does “lean body mass” mean? I’m 94kg.
Second, how much fat can u actually have and what’s best to have?
Thirdly, I have an intake of about 2L of water a day, is that enough?
Forth, do I actually just count the number of carbs per 100g of food in anything I have and then I just don’t have more then 20g a day?

Can’t wait to start properly.


(Dan Dan) #2

I learned from youtube :thinking:

Thomas Delauer and Dr. Berg :smile:

Welcome to IF/EF Keto WOE :smile:


(Iulian Giura) #3

Thanks.
I have been trying on youtube but it’s annoying as there are so many videos on both of thoes channels. And I would love if they were in order.


(Dan Dan) #4

LOL I just assumed you wold want to watch them all like I did LOL :nerd_face:

They have a search feature just type in what you want to know…

I searched start keto diet here are the results: :smile:


(Zoe ) #5

Try the 2KetoDudes podcasts. All of them have something useful but you may find this one http://2ketodudes.com/show.aspx?episode=89
Keto for absolute beginners really helpful. Then I suggest you look through the topics to see which one might be more useful.

Also, Lean Body Mass. This is the parts of your body that is not fat. Bones, muscle, ligament and organs (if not unhealthily fatty) make up LBM.

How much fat you can have depends on you. Limit your carbs, have enough protein for your requirements then eat fat until you are full. This might change. The best to have are ones from animals- fat with the meat or dairy based (full fat ones, cheeses, cream, butter). Also avocado, nuts, olives, olive oil and fish.

Ones not to have- oils from seeds or grains like canola and sunflower these are industrial seed oils and have lots of omega 6 which we need to limit.

Water intake sounds about right. You might find that if you are moving to low carb you may need more salt as the body is more likely to expel it more on low carb. So if you are more or less thirsty just adjust your intake of water.

Forth- yes that is the best way to start- limit carbs to less that 20g.

Good luck and look out for the other benefits, your body might needs to fix some of your systems before you see a big fat loss. Or it might not and the weight might pour off.


(Iulian Giura) #6

Is there a way of calculating u’re LBM?
I have been using one of thoes carb calculating apps.
And on avarage most of them say the same thing.
Home that’s right, about 20g of carbs, 125g of protein and 180g of fat per day.
Thanks.