Newbie questions? Best app? Sauces? Drinking?

#1

To be honest I’m still in the research phase of this but I do think I am going to be starting this. I have tried many diets but I am a very picky eater. Basically I like everything that’s bad for you.

This diet sounds like it could be something that I am successful with but I want to educate myself a little more so that I am not setting myself up for failure. Here’s some newbie questions I have for anybody willing to answer.

Best app for beginners. I’m not super excited about tracking every little thing but know it’s something I gotta do!

I definitely need to try the BPC … pre-Keto I like my coffee with plain cream and sweet n low. I am assuming I can’t use sweet n low on Keto?

I’m not a big drinker but for a special occasion or celebration I enjoy a cranberry and vodka… can I do a sugar free cranberry with vodka?

When it comes to sauces like ranches, bbq, ketchup … what is the general rule of thumb?

How do you know if your body is in Ketosis? Urine strips? Weight loss?

(Rob) #2

Welcome to keto. Not sure what your situation (age, weight, conditions, continent, etc.) or goals (weight loss, chronic disease reversal, prevention, longevity, etc.) are which will help in any more meaningful advice in the future but here goes.

BPC - for most it’s fine with sweetener but sweet-n-low is one of the least preferred. Some people find caffeine is an issue on keto, some find sweeteners kick them out of ketosis so you will need to experiment. Keep up your coffee/cream/sweetener (maybe try stevia/swerve) and if you are not succeeding, the coffee or the sweetener to both may be something to cut out.

App - three main ones, many others. Get them for free (mobile and web) and see what you prefer. All are functional for free but have additional features to pay for on subscription. I use LoseIt, many use MyFitnessPal or Cronometer. There are plenty of others with a purer keto focus (e.g. KetoDiet) but they have deficiencies vs. the more general ones.

Sauces - check the labels. Many are full of hidden carbs so probably no-go but there may be reduced/sugar free versions e.g. reduced sugar ketchup or sugar free BBQ sauce. You can also make your own with lots of keto recipes online.

You will see ketosis in strips at the beginning or just stick to 20g net carbs and your are pretty sure to be guaranteed in ketosis in a few days. Remember, ketosis is NOT the goal, it’s the means to the end of fat adaptation (takes several to many weeks) so many ketonians never measure ketosis and trust their diet. I have never measured my ketones and don’t care to. There isn’t much to be learned by the levels of ketones, especially when urine/breath ketones are the wasted ones not the used ones.

Drinking - alcohol is processed by the liver above all since it is a toxin so it will slow/stall ketosis for a short time but isn’t the end of the world. The Cranberry juice on the other hand is probably out - find sugar free.

Weight loss is a symptom of metabolic healing so while you’ll lose some water weight at first, be patient. Some lose loads of weight in the first few days and weeks, some take a couple of month to lose. Focus on the healing and weight loss will come.

#3

Thank you! I have lose it from just calorie counting in the past so I’ll try that!

I am 5’8 and 195 which is the heaviest I’ve ever been and been having trouble getting back on the wagon and just think I need something new. I think this might really be the thing for me.

Seems like there is just a lot and so many different things work differently for people so I will try to start with under 20 of carbs and go from there

#4

I will start by saying that most of these things you’ll need to try out, since a lot of things affect some people differently. You will also get varied answers, since some people are much stricter than others (some people don’t want to take any chances). I lie on the other side of the fence, basically as long as it fits my macros (most importantly limiting carbs). There are some things I avoid, like soy and artificial sweeteners (purely personal preference), but make occasional exceptions. So here are my answers:

-MyFitnessPal app
-If you desire sweeteners, test them carefully to see how you feel (the most obvious thing you’ll probably notice if you have problems is that they will spark cravings for other sweets or carbs - you can test your BG after eating them if you want an absolute answer).
-I absolutely indulge in alcohol (with sugar free mixers) on occasion without issue, others have issues similar to those with sweeteners.
-For carb-heavy condiments (BBQ, ketchup, french dressing - my favorite etc.) I buy or make low carb versions. Some condiments like ranch, caesar and blue cheese dressings are pretty low carb as they are (some people still prefer to make their own).
-A lot of people use blood glucose/ketone meters (effective) or breath meters (less effective, but still much better than strips, which are all but worthless once you’re fat-adapted), but I just feel comfortable knowing I’m within my macros and by the way I feel (good energy, clear head, no cravings, easy fasting, etc.).

Hope that helps. I’m sure you’ll get lots more input from all of the wonderful people here.

(Rob) #5

Male or female?

20g carbs NET - take off the fiber in the US. Unless you are in Europe or Aus where the label values are already net of fiber.

This gives you much more freedom to have plenty of leafy greens if you want… but you don’t have to.

CICO is self destructive - just look at the long-term failure of almost all the Biggest Loser contestants (and most dieters you’ve ever known). Keto is a commitment. If you stop and go back to excess carbs, your metabolism will start to fail again since hyperinsulinemia wait for no man/woman.

#6

Female! Sorry didn’t upload pic yet haha.

So to get net take total carb minus fiber?

I am definitely living proof of that - my husband too, we’ve both lost significant amounts of weight then back to eating bad not counting and gained it all back plus some.

(TJ Borden) #7

Chicken wings :poultry_leg::yum:

#8

If it makes you feel better, I only tracked for a few months when I started keto. After a while, I instinctively knew what I could eat and what to avoid to stay in my ideal macro range.

#9

I mean cell phone app but wings sound amazing too haha

(TJ Borden) #10

THIS

(Rob) #11

Net carbs is total - fiber in the US.

Realize that excess carbs are fundamentally toxic to most human bodies. When you properly realize that, it makes it harder to eat that donut in the future (except as a special treat :yum:).

All that said, you don’t necessarily have to stick at 20g net forever. As you become metabolically more healthy (may take up to several years depending on how deranged your metabolism is) you should be able to manage 50/75/100g a day and remain in ketosis so you shouldn’t feel so restricted forever. Just don’t return to the 150g+ that most people eat every day.

Ketosis has many more benefits that weight loss - mental clarity, improved energy & endurance, reduced mood swings (no hanger), reduced inflammation (giving your better joints, etc.) so it it worth pursuing ketosis for life.

#12

So helpful!! I am sure I will have tons more questions as I keep going.

What about fasting? I feel like this is something I can be successful at as well… when i “diet” I usually drink coffee in the morning and then try to go till dinner without eating so I think I can do it just fine but not sure how long/often I should.

(Rob) #13

I have no doubt, but please consider using the search function in the top right corner of most screens that may get you quicker and fuller responses to questions that have probably been asked a hundred times before.

Best of luck on your keto journey!

#14

Will do thank you!

(Ron) #15

Razzy,
If it helps, I am only two months in and I have just naturally converted to one meal a day as I am never hungry during the other part of the day now. One of the things about keto is eat too satiety and don’t force it…
Gift horse I guess :astonished:

(mags) #16

One thing I would add is don’t be afraid of fat. It’s the opposite of the dieting that you have been used to. Eat the fattier cuts of meat, eat skin, avoid those horrible dry chicken breasts. Cook with fat and add fats to your food. Enjoy your journey!

(Diane) #17

Yeah. I tracked religiously for 2 months, weighing and measuring everything. Since then (6 1/2 months in), I just keep track of my net carbs. I also pay attention to my hunger. If I’m still hungry after eating. I know I need more fat.