Newbie, questioning all the things!


(Catherine) #1

Hi friends! New to Keto and new to this forum, I have done lots of research and have questions!

  1. I am having a hard time reaching my protein macro and over doing the fat. Any suggestions?
  2. I have been really anxious about eating so much fat. I take cholesterol medicine and worry this is going to make it spike. Any help (not medical) with this thought?
  3. Since I’ve been doing Keto (approximately 2.5 weeks) I haven’t really lost lbs but have stayed under carbs consistently, any help here?
  4. I’ve also been having terrible stomach issues, anyone experience the same and any suggestions? In times like these I would normally grab rice, but obviously cannot.

Thanks in advance for your help! It’s truly appreciated!


(squirrel-kissing paper tamer) #2

Welcome Catherine. Give us some more information such as age, weight, amount you want to lose as well as a list of what you are eating. It will help us advise on your macros and stomach issues.

As far as weight loss goes, this way of eating helps repair years of damage to our bodies. While many people lose some initial water weight, most don’t see rapid weight loss in a mere 2.5 weeks. Your body may be adjusting in other ways first. There are many non scale changes such as losing inches but not weight, sleeping better, mental clarity, decreased inflammation, etc. Do a search for NSV (non-scale victories).

It takes weeks to months to become fully fat adapted. Some people lose quite slowly or don’t see the scale move for weeks, until it finally does. It’s a long game and many are using this way of eating to reverse the damage of years of bad eating and while losing weight is a great side effect, it’s not the only reason to do it. You may find your cholesterol numbers improve even though you are eating what seems like too much fat. Here’s a link to the cholesterol sub forum: https://www.ketogenicforums.com/c/health/cholesterol

Here’s some newbie information you may find useful:

Keto is this easy (Keto for beloved noobs)

This is for Phase One - the starter phase. It’s still not complicated later, but this is the really easy to explain version which will help you no end.

  • Eat under 20g of carbs a day
  • Don’t worry about the scale
  • Eat plenty of good food - fat and protein - while adhering to 20g/carbs/day. Don’t worry too much about macros and calories EXCEPT carbs. Keep them below 20g/day. (Prioritize the protein - always start with protein in every meal, but don’t panic about it.) Your job is to get fat-adapted, so give your body the fuel you want it to use. Also, your appetite will vary - it’ll disappear, then it’ll come roaring back. Happens to most people, don’t sweat it.
  • ELECTROLYTES/SALT - KEEP THEM UP
  • Buy the meat you can afford - don’t stress about grass-fed, organic (con), etc… The worst meat is better than the best bread.
  • Fasting is a tool. Nothing more, nothing less. Works for lots, not for others. Don’t let tools tell you to use it before you’re fat-adapted and it makes sense.
  • This site has a search function (magnifying glass at the top of the page) and a newbies section - use them both, you’ll get a better variety of answers to your questions far more quickly that way. SERIOUSLY, THIS IS VERY USEFUL.[1]

That’s as difficult as it needs to be for a couple of months.

My good friend Terence (being friends with a Kiwi feels kinda dirty, but there you have it, keto makes for strange bedfellows) tells me this thing I have described above is called “dirty keto.” So yeah, do dirty keto, kids! :slight_smile:

Lots of Love, THE JUICE

Expanded version is HERE

[1]If you can’t find a useful answer after searching and reading for a while, we can help you a lot more if you tell us relevant data about yourself such as your reasons for doing keto, your weight/height/age/gender, a sample menu plan & any relevant health conditions.


#3

Welcome.

Fish (even just canned tuna or something) is high in protein, next to no fat or carbs.

It took me a while to get un-brain washed about fat.

Some of the largest studies done on humans showed that avoiding fat did not alter cardio vascular disease. It was never the fat. It was the sneaky sugar.

Watching Robert Lustig’s “The Bitter Truth About Sugar” helped me.

But you have Nina Teicholz she is fantastic and so is Gary Taubes. The go back to the history of when human suddenly decided avoiding fat was a great idea - but then the food industry replaced the fat with sugar and now there is hell to pay.

Hmmm, the body loves fat it will even make it’s own for a rainy day. And now with keto you can finally tap into all that stored fat.

Don’t worry too much about weight loss. Your body is adapting. It’s following a well orchestrated change over, it knows what to do, and it isn’t merely about the fat.

(If you’re taking medication that could interfere…)

As for stomach issues - maybe you’re changing too many things all at once, you eating some new nifty “health food” your body doesn’t agree with.

(My switch was very easy, I just cut out sugar, bread, rice, pasta and replaced them with veggies and butter) - near perfect gram content and all very easy.

Hang in there, see how you are in a week or two …

Cheers.


#4

Started Keto at Christmas. I had the same mentality when it came to fat, but eventually overcame my fears. As others have said, our bodies need fat! Its strange that you haven’t lost any weight; even water weight. I probably dropped 5-6lbs in the first couple days (all water weight). My stomach was jacked up for a few days, but it eventually adapted and all seems normal now.


(Carl Keller) #5

Nina is an investigative journalist who put 10 years of research into her book “The Big Fat Surprise”. Her seminars show why and how the conclusion that fat is bad for us, is either based on flawed or biased data.


(Scott) #6

I was enjoying keto but had the same anxiety over what if all this fat is jacking up my cholesterol numbers in a bad way. So applied for some life insurance which is an easy way to get a really good blood test free. I am not a total scumbag and did end up buying the policy. Anyway I tested at 3 months in and my blood cholesterol had actually improved. I can’t remember all the numbers but my HDL was 93, LDL and Triglycerides were below normal. That is when I quit worrying about it.


#7

Here’s a more recent one including a big shout out to the keto dudes and this forum:

The Low fat diet is basically over (at about 4”)

Or the 18 minute TED version “The Big Fat Suprise”


#8

This is me now, three weeks in. The last few days I have had almost no appetite. This is making it hard to get calories and fat in, but i am going great with very limited carbs. Shrug The good news is, I am seeing significant (surprising actually!) progress and I feel good.