OK, new to keto. On it for a month. Met two colleagues recently (both younger than I) who lost a ton of weight on keto. Been thinking about trying it for the past few months. I’ve lost around 20 pounds by lots of exercise and eating healthy over a year or two but then stalled out and now bored. First two weeks of the pandemic, I sat around and stress-ate lots of carbs. Could not work out, but started running again thinking I better keep moving before I go backwards. Realized, perhaps now is a good time to try keto!
I’m 48, 6’1, was 203lb a few months ago. I once got an InBody scan at my gym (supposedly highly accurate) that told me I need 1960 calories per day to survive. That has been my calorie intake for the last year that I try not to exceed and very slowly I’ve been losing through exercise and a low fat, low carb, high protein diet.
I have been treated for depression for years, but as best I know the meds do not cause me weight gain. I am not aware of any large changes due to medication changes (which can be common).
First two weeks on keto I was not using a keto app to track. I was using a different one that I had used to track calories before keto, and wanted to transition into keto anyway. After two weeks of transitioning (learning what to eat etc) I switched to a keto specific app called KetoDiet. It’s a much better app for calories tracking. But setting up that app, assuming it’s using averages, it tells me that my calorie intake should be 2474 daily. I was thinking that might not be correct for me, only that the InBody numbers were measured using electrical Impedence, not averages. That’s a 500 calorie difference!! In the course of a week, that’s a whole pound. Once using this app, I noticed how different the macro numbers between the apps were: less protein and less carbs on KetoApp. Obviously more fat than the previous app.
Been tracking everything I eat. (For Gods sake I’m weighing iceberg lettuce!) I try to be very exact. I love eating cheese, but of course keeping my protein intake in mind. I find it very easy to max out on protein. Lately been less worried on this as I see it’s not as crucial as the carb max. For the last two weeks, my average calorie intake is 1920, since I’ve been using 2000 as my max, not 2474. My macros have averaged 6% carbs, 21% protein, and 74% fats (app’s target goals for me are 5%, 15%, 80%).
I run 45-60 minutes around 5 days a week. I have morning coffee (with heavy cream) then go running on an empty stomach. I am not very active while at work since I’m sitting most of the time.
I have not owned a scale for many years, and used to weigh myself at the gym every Monday morning. Since I can’t go to the gym while it’s closed, I can’t monitor my weight, so I bought a scale. First weigh in on new scale was 209. Massive disappointment. Realizing many things at work here–different scales give different weights, sooo hoping that’s a factor. My 203 weight was in early April: I was 208 fully clothed at the doctor for a checkup. I came home and weighted my clothes and shoes at 5 lbs. (That was on a food scale, so accuracy may not be great)
I have been using Keto urine strips for two weeks. (Yes, I know they are not the most accurate.) I’ve never been much into ketosis according to them. The most Ive seen is maybe “small” at 1.5 mmol/l perhaps once or twice, but usually register myself at “trace” of 0.5. Most of my “trace” readings are first thing in the morning. Most of my readings other times are negative, though usually later in the day.
I have not been aware of the keto flu. Several times have had periods when I’ve felt bad, it seemed more like my periodic depression. Was not what I’d call flu-like symptoms.
Through reading posts and seeing a number of Keto youtube videos, I see lots of conflicting info. So confused as to what I’m doing right and wrong. I’ve seen things that make me think I"m not eating enough fat, but according to the app, I’m maxing out on protein and carbs almost daily, and should be eating another 500 cal in fats. But I do feel like I’m barely eating any protein (95 gram goal). Overall I often feel like I’m not eating enough since I often don’t feel full. Fat being calorie dense I also think I’m getting my calories in on less volume of food. But confused on how many calories I should eat and what should I increase IF not eating enough.
Stepping on the scale and weighing in at 209 was a real heartbreaker after all the running I’ve been doing.
Keto is called keto because the carbs matter most of all. Keeping those carbs below 20g/ day is really mandatory to even be considered “keto”. Otherwise one is doing something more along the lines of low carb than keto… The thing about keeping the carbs SO low, is that we can then afford to eat more fats instead. And the aim is to start burning body fat and not blood glucose for energy. So if you have not been in ketosis and in the beginning the urine strips really should show this, then you will also not get the keto flu. If I eat above 20g of carbs I dont lose any weight, and I think eating too many carbs PLUS high fat is a recipe to gain weight fast. And after a while on keto- the most amazing thing is to experience a loss of appetite. It is all about the insulin. Carbs create insulin excretion and insulin is inflammatory and causes fat to be stored. By lowering the glucose in the blood insulin makes us HUNGRY. Keto as well as Atkins is about making insulin excretion minimal. When the hunger suddenly vanishes to a greater extent- then we can start the phase of intermittent fasting. In the beginning on keto I ate eggs and bacon for breakfast every day and I did not limit the amount of bacon! Yum! I lost weight anyway. Now I am not hungry in the morning and lately I only begin to eat after 2pm. Now I am doing 18/6 and it isn’t hard because of keto. It is the ability to do any kind of fasting ( 16/8 or 18/6 or 20/4 and even extended fasting) which is what causes the really big and fast weight loss. I am not in a big rush, so I will take it as it comes but am staying with keto. If I lose 20 kilos in a whole year that would be great, even if my goal is to lose 40. KCKO. My point is watch your carbs most of all. Keep them as low as possible. If you feel hungry eat more fats.I think eating salad is something that sticks in your mind as “healthy” from your former diet. Well if you are going to eat salad than make it with some good rich caesar salad dressing with a lot of fat in it. I make mine with a dollope of mayonnaise and olive oil, and eggs and avocado plus bacon bits on top, and then the endive or iceberg salad and other so called healthy stuff. I would be hungry after just a simple salad as well, without fatty stuff add ons. And protein used to be your concentration focus. Make that carbs for now and keep them under 20g
Fatty meat is better meat generally. Eat protein till you’re full at a meal, don’t gorge yourself but eat a nice steak for dinner and three or four eggs and a pile of bacon for breakfast if you want. I eat anywhere up to about 150g of protein if I want it, more often more like 100-130g. So enjoy meat without worry.