New to the world of Keto


(Zehmir Hussain) #1

I’ve been reading up and am really tempted to start eating Keto after trying a lot of different other ways with varying success.

Anyone have any recommended books to read on this subject as I would like to have a good understanding before I make the lifestyle change.

Any help will be appreciated.

Thanks


(Liz ) #2

Welcome! I’ve been enjoying Eat Rich Live Long by Ivor Cummins & Jeffry Gerber. They recommend 40 carbs/day limit but a lot of us need to go lower than that, I hover around 20, and they incorporate some fruits into their recipes which I find odd but maybe they are trying to reach a wider audience? In any case, despite those oddities, the science in that book is excellent and understandable.

Also dietdoctor.com has a lot of good explainers you can read for free, plus recipes.

Any video by Dr Fung is worth your time. And of course the 2 Keto Dudes podcast & their Obesity Code podcast as well.


(Garry (Canada)) #3

Everything you want to know is just a click away.

Search results.


(Raj Seth) #4

Or go lazy and eat animal products exclusively for 2-4 weeks. Bacon eggs burgers steak hot dogs heavy cream etc.
count nothing. Track nothing. Eat when hungry, eat till full. Don’t eat if not hungry, no matter what the clock says

With all the extra time you will have from not eating and planning meals all day - read the gazillion posts on this forum and learn

Done


(Jay AM) #5

I like a book called the Keto Cure. It just came out and it’s co authored by my favorite keto doctor, Adam Nally. He has a YouTube channel and website under doc muscles. He shares a lot of great info on YouTube. I’ll also share my general new people recommendations.

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.

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 (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

*Drink plenty of water

*Get plenty of sodium and other electrolytes


(Zehmir Hussain) #6

Thanks all for the great information


(Primalwoodsman) #7

Youtube has many videos from basic keto lifestyle, meals, specific keto topics, motivatgional etc.
https://www.youtube.com/user/drericberg123 this guy hits many specific topics