NEED a KETO/I.F guru

(Chris) #1

Hey all,
If anyone can guide me through the beginning of this journey or tell me if I’m on the right track I would be forever grateful.
Peace to all,
Chris

(Jay AM) #2

Depends on what sort of guidance you need. Give us some data to work with. Age, height, weight, goals. How long have you been keto? What are your macros in grams? What is your calorie intake? What is your current approach to keto? Do you have any health problems? Do you take any medications? I’m sharing my general recommendations below too. These will give most newbies a starting point.

We have a few sayings here, “keep calm, keto on” and “trust the process.” Keto isn’t a quick weight loss diet. It’s a health gaining way of eating with fat loss as a side effect. If the scale is an unhealthy obsession, put it away for a couple of months or give it to a neighbor you don’t like. People like the idea of numbers because it feels like control. That’s an illusion. The only number that can potentially provide actionable information for most people is a blood glucose reading. While numbers might be interesting data to track, they aren’t something to chase. Everyone’s numbers are different, everyone changes in different ways.

There are two phases to ketosis and a ketogenic lifestyle.

Nutritional ketosis is phase one. Your body begins to produce and uptake some ketones while dumping the rest. It will still search for glucose to use as fuel. In this phase it’s not an efficient process. It has to work actively to get rid of stored glycogen, clean up excess blood sugar, and turn on the ability to use ketones.

Fat adaptation is phase two. Your body is efficiently producing ketones from intake and stored body fat and is also using them efficiently for energy. It takes around 6-8 weeks of strict keto to achieve for many but not all.

The basic “rules” I go by and many others can agree with especially for beginners are:

*20g net carbs max (you might tolerate more but, starting out, 20g net carbs or less will get you into ketosis.)

*Moderate protein (Moderate means eating different meats and eggs. Preferably meats with their own fat or meats you will add fat to. We aren’t trying to eat protein to be full, we want to add enough fat to our meals to be full with. If you are searching for a number, 1g-1.5g per kg of lean bodyweight is a good goal based on the 2 Dudes recommendations.)

*Fat to satiety (add fat to every meal and, if you are hungry, eat more fat. Don’t be afraid of fat. It is energy.)

*Do not restrict calories

*Do not exercise excessively in an effort to lose weight

*Drink plenty of water

*Get plenty of sodium and other electrolytes (Try homemade ketoaide)

(Chris) #3

Hey there! Thanks for the reply
Here are my stats
I’m 27. 5feet 5" 180 pounds (down from 230) I don’t particularly have weight goals but want a flat stomach again haha so probably roughly 160 as a goal. I’m been intermittent fasting from 8pm to noon daily and eatting 2 meals a day with only black coffee before. This is my first week. Lots of water I’m trying for 119g protein, 20 carbs net and 148g fat. I’m having a hard time reaching my protein or fat intake but feel very satisfied after both meals (12 noon and roughly 7pm). As for health, I’m on lithium and wellbutrin for Bipolar 1. I have a good handle on the illness and meds are maintenance doses. I walk a lot for excersies, prob 10 k give oe take 5 days a week. And a little core strengthening that my physiotherapist gave me to help back pain. Is that Ok? Any other info needed just ask!
Thanks again
P.s. I end up eatting roughly 1900 calories between the 2 meals