New to Keto... any advice helps!

(Nina S. ) #1

Hi! I’m new to the keto lifestyle and looking for any advice, pointers and tips from anyone who has been on the keto diet.

I need to loose 150 lbs and have tried just about every diet you can think of to no avail. From diet pills to the 21 day fix, to going to the gym everyday and injecting myself 6 days a week with HCG and none of it worked!
Disappointed and feeling hopeless, I went to a gastric bypass meeting thinking that was the only solution to my weight loss goal only to be told I was not a candidate due to my current health issues (I have a vitamin B & D deficiency and have an arrhythmia). Feeling like all hope was lost, I got on the web and started searching for other ideas for weight loss when I came across the “Keto Diet”. I figured I’ve tried just about everything so why not give this a shot!

I started introducing myself to a keto friendly diet on July 30th and slowly started getting really strict about my carb, protein and fat intake. I’ve lost 16lbs so far since I started and today is the second day that I’ve been on a really strict keto diet, consuming 30g of carbs, 60g of protein and the rest is all healthy fats. I only eat fish or chicken and can say I feel 1000 times better than I ever have… until yesterday. Yesterday (day 1 of strict keto) I had a migraine type of headache pretty much the entire day. Today (day 2 of strict keto) I have this strange taste/smell in my mouth. I’m wondering if I am now entering ketosis? Will I get keto flu? How can I avoid keto flu?

Any and all advice helps!

Thanks! :smile:

(You've tried everything else; why not try bacon?) #2

Welcome, and good luck!

A well-formulated ketogenic diet should be quite helpful in your situation. Just a couple of tips for a newbie, such as yourself:

Geeting enough salt is the key to preventing migraines and avoiding the keto “flu”. Keep your salt intake up, since the current U.S. recommendation is far too low. Aim for a combined total of 5.0 grams of table salt daily, both from what’s already in your food, and from what you put on your food. Once we stop eating carbs, the kidneys excrete salt more, so eat salt and drink to thirst.

Women tend to have erratic weight loss patterns, so don’t be dismayed if the scale appears not to be your friend (in fact, give it to someone you don’t like, lol!). A better measure of progress for women is often clothing size. On the other hand, you have a lot of weight to lose, so you are likely to see quite a lot of early success. Just don’t be alarmed if your weight-loss appears to stall. Furthermore, as you get closer to your goal weight, the rate of loss slows down.

Red meat, especially beef, is a good source of the B vitamins. You may, however, have to supplement your vitamin B, if you don’t eat red meat at all. In the U.S. milk is fortified with D, but we tend to avoid milk becase of the lactose and galactose it contains, and to use heavy/whipping/double cream instead, which is not usually so fortified. So take a D supplement, too.

Can’t promise that a ketogenic diet will heal your arrhythmia, but stranger things have happened.

Don’t deliberately restrict your calories. Instead add enough fat to each meal so that you leave the table satisfied, and don’t get hungry for some time (this is what we mean by “eat fat to satiety”). If you need to snack between meals, eat something fatty (pepperoni, buttered Brie cheese, that sort of thing), and increase the fat in your meals. The idea is to keep insulin as low as possible for as many hours a day as possible, and each time we eat we stimulate insulin secretion.

You may need to eat quite a bit to stave off hunger during the first couple of weeks, so do that. It helps the body heal. At some point soon, however, your appetite is likely to drop noticeably, so listen to your body. It’s telling you how much it needs in order to be able to use your stored fat as part of its daily energy supply. In my view it’s a lot easier than counting calories.

Don’t worry about getting too much protein, it’s hardly ever a problem. Just be sure to get enough. That would be a real problem.

That taste in your mouth is a sign that your liver is now producing ketone bodies. This is good. In six to eight weeks, possibly sooner, possibly later, you will become fat-adapted, a state in which your muscles and brain become really efficient at metabolizing fatty acids and ketone bodies in preference to glucose.

So keep up the good work, and KETO ON! :bacon::bacon::bacon:

(Ellie) #3

Welcome! I agree with everything @PaulL said in his post.
60g protein is pretty low depending on your height so don’t worry about going over on that.
The only other thing I would add is that you mentioned 30g carbs. We usually say 20g carbs to be sure of getting into ketosis.
Some people may be ok at higher levels, but until you know if that is the case for you you’re better off sticking at 20g net carbs.
Good luck!

(Dan) #4

What @Paul said! I have lost 130 + pounds in the past 16 months. Still have a long to go, but this woe works! Obesity is a complex issue and different people may have different issues, but if you are insulin resistant, headed toward T2D, keto can help! Be patient. You did not get to where you are in a short time and improving your health won’t happen overnight or even in a few months, but it will happen. My weight loss has not always been consistent. I recently went 3 months without a change on the scale, but I’m now losing again. Nothing changed but time.

And remember that this isn’t a diet, it’s a new way of living and eating. Something I hope to continue for the rest of my life.

#5

For me, Keto is the most sustainable diet I’ve been on, and I’ve been trying to lose weight for nearly five decades. I’ve been Keto on a restricted calorie version of Keto since the start of 2017. I never lasted more than about six months on a low-fat diet, because I would have a constant, gnawing hunger (even when using appetite suppressants now banned by the FDA). That constant hunger is gone with Keto.

My major dietary events:

  • (1972) Atkins diet when I was in high school. I dropped from about 270 to 240. But at that time, the focus was “high protein” and the only foods I was eating were hamburger patties and hard-boiled eggs. I got tired of them. If only I knew then what I know now. Lasted about 2 months.

  • (1989) Low fat diet, with Tryptophan as an appetite suppressant. I dropped from 405 to about 300. But I had to stop with the Tryptophan and hunger started getting the better of me. And then I had a back injury and went to comfort foods. Lasted 5 months. Tryptophan is now banned by the FDA. Until the back injury (herniated L3/L4 disks), I was probably in the best condition of my life at this point.

  • (1993) Low fat diet, with Phen-Fen. Dropped from 480 to 420. Lasted 3 month. Phen-Fen also banned by the FDA.

  • (2000) Stomach stapled. Dropped from 520 to 490. But from recovery from the surgery, not the surgery helping me with my eating habits.

  • (2013) Lazy Keto. Didn’t drop any weight, but my insulin usage dropped from sometimes nearly a vial a day to about a third of a vial a day. But blood sugars were still only partially controlled. The reason I didn’t lose weight on lazy Keto is I have a few high fat (and thus high calorie) foods that I really like – bacon, sausage, butter, cheese.

  • (2017) Calorie restricted Keto. Dropped from 650 to 470 (so far). My lowest weight in 20 years.

Regarding Surgery…

When I was in the hospital in December of 2016, I watched a lot of episodes of “My 600-lb life” (nothing else was on). Almost every episode had the Doc putting his prospective patients on a diet that was 1000 or 1200 calories per day, often saying something like “no carbs” or “you don’t need carbs”. He expected them to lose at least 20 pounds in a month. Some he told them they should lose 60 pounds!

He said if they couldn’t stick to a diet, the surgery wouldn’t help them anyway. With some of the pre-surgery weight loss numbers, I started wondering why they would even need the surgery.

There were several cases where they either lost very little weight, or even gained weight, on the diet for that first month and he accused them of not following the diet. Of course, they objected, saying they stayed on it as best they good. They were hospitalized and monitored for diet. The three I remember lost 68, 67, and 60 pounds in that month.

I’m not saying keto will work for you. Just that it’s done wonders for me.

(Nina S. ) #6

@PaulL thank you so much for the useful info! Really appreciate it! I’ll start bumping up my salt intake and add red meat to my diet moving forward. I’m not too worried about my vitamin deficiencies because I’m required to take a trip to my doctor’s office every 3 months for a B shot and currently on prescription strength vitamin D (sucks, I know) since I’m also lactose intolerant and only drink almond milk. Is there anything I should keep in mind or be worried about while on this diet? Is this a lifetime commitment or am I able to switch between keto and a normal diet, say, when I’ve reached my target weight and do not want to continue loosing? Sorry for the tons of questions, I just feel the more I know, the better I will get at this new life change.

@Jacymac thank you! I read on a website that the ideal intake goals for beginners was to stay under 30g of carbs and under 60g of protein that’s why I started to strictly follow those guidelines for the last 2 days but if I need to change I guess I can and just see how my body reacts. Thanks for the help!

(Nina S. ) #7

@Dhoward 130+lbs is AMAZING!!! I calculate I can loose the 150lbs in a year or so. I have PCOS which some doctors consider insulin resistant and others an endocrine issue so I’m confused LOL! At this point, as long as I can find a plan that actually works and gives me results I’m all in! Thanks for the motivation!

@OgreZed your weight loss progress is AMAZING! I’ve been trying to get my hands on Dr. Now’s diet for a little over 6 months because I watch that show a lot (no luck) which is what led me to come across the “Keto Diet” :smile: I’m hopeful that this will work and I’m giving it my best shot. Thank you for all of your help!

(You've tried everything else; why not try bacon?) #8

Keto is more a weight-normalization diet than a weight-loss diet, so you can continue it forever if you want to. Many people have been keto for over a decade with stable weights and no desire to return to their previous diet.

Regardless of whether someone eats a ketogenic diet for weight loss or to recover metabolic health, I’m not sure what benefit there would be in returning to the way of eating that caused the problem in the first place. “Gee, now that the surgeon has removed my lung cancer, I can go back to smoking, right?”

(Nina S. ) #9

@PaulL thank you for the laugh! :smile: What I meant to say is, will I eventually be able to relax a bit when it comes to counting carbs because right now I’m counting every carb and feel a little paranoid that I might go over (tends to be a bit frustrating) but I didn’t mean I’d go back to eating fast food and junk food LOL! And since I am using keto for weight loss I’m wondering what happens after I’ve lost the weight I need to shake off. Will anything change in my eating habits? Will I be able to slightly increase the carb intake? Will I be able to reintroduce sweet potatoes and high carb fresh fruits and veggies?

#10

Congratulations for losing that 16 lbs.
You’re too early in the game to be re-introducing any high carbs or any sugars period. I would wait up to one year before doing any type of carb reset. I would avoid any form of potatoes and stick to only berries (no strawberries and no blueberries, just blackberries or raspberries only).

I am really not a fan of almond milk because a lot of them have carbs and additive junk. Be careful of cheeses as cheese can also contain carbs, limit your consumption and portion it out. I also noticed the harder you are on yourself sticking to a very low carb diet, the easier the transition will be long term. Suffer now (keto flu), float on cloud nine forever. I have faith in you!

(Nina S. ) #11

@CampWoman thank you! I think I’m going through keto flu now… started staying under 20g of carbs for the last 3 days, today is day 4 and I’ve had late afternoon migraine type headaches for the last 2 days, started with night time leg cramps last night and this morning was very nauseous and had an episode of mild palpitations and this bad breath that just won’t go away! As for the almond milk, it’s the only one I can have. I’m lactose intolerant and have tried several other milks before finding one that I can tolerate well. I’m not really eating any fruits, I read that was “natures candy” and only eat on occasion a raspberry or two. Thank you for all the tips though! :smile:

#12

I think you’re losing a lot of water and electrolytes. Do you not like the taste of regular tap or filtered water? We use Nuun tablets for electrolytes and they are simple and found at MEC stores or even on amazon.

I don’t drink any form of milk at all except heavy whipping cream. I just don’t need it or have any desire for it. Good for you not indulging in any fruit right now.

(Nina S. ) #13

@CampWoman I tested for ketones and it was positive. I increased my sodium intake and cramps went away as well as nausea. Still have lingering keto breath but not as bad today as days before. I’m drinking a gallon of water per day… no issues with filtered water. Trying to drink half my body weight in ounces as recommended by my physician. Thanks for the tip on the Nuun tablets! I’ll give them a try! As for the milk I crave it every now and… :smile:

#14

Good to hear! Don’t worry about your breath. Keto breath comes and goes and eventually just goes if you’re consistent with the lifestyle. Enjoy what you can in moderation. If you like the almond milk, go for it in moderation. All “keto friendly” items can be unhealthy especially when eating past satiety when it comes to protein and fats. I’ve never believed in excess. It’s best to know your body and listen to your doc about the water. I drink a lot of water too. I always have a Nalgene 1L bottle with me at all times (also found in most sport stores and MEC). My husband (who is also in ketosis) has a strenuous physical job and he too keeps a Nalgene bottle with him and Nuun tablets on hand at all times. My initial headaches at the start went away with more water and time (after 1-2 weeks) and the cramps went away with electrolytes.

(Daniel DiDonato) #15

So far I think your doing fine, and the way you eased into it, is a really good way to go, I think. As for watching every carb, yes watching is important, but don’t let it stress you! And more importantly, keto, is like riding a bike, if you fall off, just get back on! Don’t give up, even for a day, and eat 1000 sugar coated tacos. Just get back on it. Also, you don’t need a "diet’ you need a lifestyle eating change. After you get your health under control, you can have cheat, days, meals whatever. You’ll get to know how much is to much and we’re the line is, and you, are not me, so what works for some folks, may not work for you, it is a lot of experimenting and research, but in the end, a better and happier you. Good luck

(You've tried everything else; why not try bacon?) #16

You might, but it depends on (a) how badly your metabolism has been damaged, and (b) how long it takes to heal. You may also find, after a while, that carbs are no longer as tempting or as tasty as you remember.

#17

True that. My husband still enjoys the odd bread roll which I gladly bake for him but as lovely as they smell I have zero desire to eat any. I mean its flour/water/salt & yeast - doesn’t even sound tasty.

(Nina S. ) #18

@BrotherDiDonato thank you! I’m not planning on having any cheat days once I have it all under control because I fear that I might relapse LOL and I wouldn’t want to do that. So far I’ve been sticking to under 20g of carbs and retested for ketones on Monday (8/ 27)… I am now at the 8 mark (shade before last shade on guide). I have been noticing I feel a lot better, cramps have gone away and I don’t feel any hunger in between meals. I’ve been paying more attention to my body and just taking it day by day. :smiley:

(Nina S. ) #19

@PaulL how long have you been doing this for? I ask because you seem to be able to tell me what I am about to feel right before I start to feel it LOL. I was going to ask if being in ketosis changes your taste buds because I am drinking things that normally I would not (black coffee without creamer or sugar) and my husband stares at me like I am crazy. It actually tastes better to me (oddly). Today marks my 8th day of staying under 20g of carbs and I must admit, I feel amazing! I do my weigh-ins every 2 weeks and I have not gain any weight but have not lost any more weight since the beginning of my slow introduction to keto on July 30th. I have a total of 16lbs down since July 30th. I know some times I will loose and sometimes I won’t- as long as I don’t gain I’m ok with that!

(Daniel DiDonato) #20

Sorry Buddy, but you ARE going to slip up or cheat at some point in your life. This eating lifestyle is not meant to be a prison, you will learn and you will adapt . Once you are in control, and can hear what your body is saying, you have much more laditude. I love lasagna, and cake, and garlic mashed potatoes, I will eat them if I want to. O just know that I will have to adjust before and after, and that I can have cake, kist not the whole cake. Don’t mean to be a downer, I’ve just seen people set them selves up to fail, by saying, " lm never having, x, again. And then the thought of that,akes life difficult, and more.often then not, they stumble and fail, and often give up so I’m quick to correct people who think you can never have a carb or a sweet ever again, you can, but now you know how to do it without hurting your health.