Guess i have some questions and concerns about Keto
So came across this diet and have always found it hard to lose weight, figured i will give it a go.
Been doing it for around 1 1/2 weeks now not long but have lost around 4 kg already this normal haha?
My diet has mainly consisted of Cold meats, green veg, cheese, olives, nuts, Pork, Steak, olive oil, greek yogurt. Is this the right track?
I also have concerns about any health risks as i have heard you can damage your liver? just wondering thoughts on that.
Concerns aside i honestly have had a massive boost in energy as people have told me will happen. Have not been on 6 am runs in years however for some reason i can just keen on going. Mentally i am extremely less tired and can concentrate far more than before. Just seems to be a solid boost in all areas. Kind of hoping this is not too good to be true haha.
I agree with J_A-M you probably should think about getting your fat intake higher soon. You may also want to avoid leaner cuts of meat, this was an issue for me in the first week. I would also shy away from nuts, although they can be high in fat they can also knock you out of keto from the carbs because they are so easy to eat(also a problem I had).
Salt everything, add as much salted butter to things as you can, think about eating your greens with fat if you are not already. Watch your veggies some are very high is starch even though they are green. Spinach is really great you cannot go wrong with spinach.
Have you worked out your macros yet? For the first 2-3 weeks I would eat as much fat as your macros call for and more if you are still hungry, the fat to satiety part.
No worries about your liver, I would imagine your liver is already working better, I had NAFLD and that was cured inside of 4 months on keto.
It is typical for men to loose up to 10% of your body weight in the first few weeks, and then slow down I averaged about 1.9 pounds a week at 5 months. The speed actually slowed the longer I am on, its actually less than a pound a week now, but my body fat is getting low.
Energy, mental clarity, drive, flexibility, and this was only the first few weeks. Stick with it and your hunger will go away and you don’t have to eat for days if you care too, and possibly feel awesome doing it.
Cold meats are usually fine for me - but you should make sure they don’t have a gram or two of “incidental carbs” per serving. Case in point, if you get a pound of ham from the deli, there’s usually a gram of carbs per serving:
For a single serving of deli ham, there’s 1g of carbohydrates that you have to count towards your total for the day. If you aren’t weighing your food, and don’t know how much of it you’re eating, the “carb creep” could be significant, which might slow things down for you in terms of weight loss (or getting into Ketosis).
1g of carbs for FIVE little olives. If you whack down half a can, that is also some pretty significant carb creep.
Nuts, well, it depends on what nuts you’re eating. You didn’t specify, so I’ll go with the most popular nut around here, @Capnbob… errr… no, I mean… Almonds…
24 teeny little almonds… and they’re good for 3g of carbs (6g total minus 3g fiber, you don’t count fiber.)
Again, if you don’t know how many you’re eating, the carb creep can be significant…
This is kind of why I am personally against the idea of trying to mimic your favorite foods by shoehorning a recipe into something “keto compatible”. Depending on the ingredients you use, the carb creep is often pretty significant - WAY more significant than what you’d have to worry about when compared to cooking up a steak
So I guess my advice to you is - be mindful of the carb creep. A lot of people do “Lazy Keto”, meaning they don’t really track what they’re consuming, and unless you actually look at the nutrition facts labels, you don’t really know how many carbs you might be ingesting - and that in turn can get in the way of ketosis (and subsequently, fat adaptation, which is REALLY what you want.)
