Not giving up just feeling fed up

(Debbie Wolthuis) #61

I have copied and pasted that on to a page so I could enlarge it and pin it up where I can remind myself all the time. Thanks Sugar-addict

(icky) #62

Yup :kissing_heart:

Send the other woman that left the other keto group with you here to this forum as well!

(Debbie Wolthuis) #63

I know it has probably been said in the podcasts before. But it makes sense now

(Alec) #64

You can if you promise us to be patient and take your time. Don’t be in a rush. You have plenty of time to get this right.

(Debbie Wolthuis) #65

Thanks Alec I feel more relaxed now than I did before. I will just keep monitoring the carbs on my app and to monitor that I am getting enough of fats also.

(Karen) #66

Good news. This group is supportive! You CAN do this. Also, I’m currently enjoying the 2keto dude podcasts. Also free.:blush:

#67

Hi Debbie! Welcome! Forgive me if you already answered the question that @Shortstuff asked about your keto bar and whether it was homemade vs. purchased. I find that prepacked “keto” food often turns out not to be keto at all, because they tend to sneak in ingredients (like maltitol or maltodextrin, but there are others) that can cause an insulin response. And as @sugar-addict said, it’s ALL about the insulin response. If you want us to check out the ingredients in your keto bar, post a pic.

#68

Reddit? Yeah, ignore that noise.

(You've tried everything else; why not try bacon?) #69

The goal of eating this way is to keep insulin secretion low, so as to regain metabolic health, which includes metabolizing any excess stored fat. One thing we find helpful is to eat fewer meals a day, because each time we eat, the body raises the insulin level.

For breakfast, try increasing the eggs to two and the bacon to three slices. Fry the eggs in the bacon grease. If the eggs are scrambled, add some heavy/whipping/double cream to them, instead of milk or water. Put double cream in your coffee.

If you get enough food at breakfast, you might not even want lunch, but at the beginning I would eat it. But do yourself a favor and ditch the energy bar—eat something real. How about a ham and cheese sandwich without the bread?

For dinner, eat more bacon, get fatty mince, eat more cheese, and put a high-fat dressing on your salad. Iceberg lettuce is mostly water and fibre, so you can eat a lot more of it than only one leaf. Use it as a fat-delivery vehicle!

Pour double cream or crème fraîche or whole-milk (or double-cream) yoghurt on your strawbs!

Most people find that restricting calories only causes the body to lower its energy expenditure, so I would encourage you to EAT, especially at the beginning. Keep carbs low and protein moderate; eat fat to satiety. You may feel as though you are overeating at first, but when your satiety signaling really kicks in, you will find yourself spontaneously stopping eating at a level that gives your body abundant energy while allowing it to burn off its excess stored fat. It might even put on some lean muscle in the process.

(icky) #70

Just read this in another thread and thought it was really cool - a way to “estimate” your macros without needing to calculate them:

Your goal weight (in lbs) = Fat grams
Half of that = Protein
Less than 20 g carbs

So, if you’re aiming for say 70 kg / 140 lbs, that would be 140 g of fat per day, which sounds about right to me…

(Debbie Wolthuis) #71

I enjoy their podcasts. I have just finishing the one on reversing diabetes

(Debbie Wolthuis) #72

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These have never caused an insulin spike

(Jane) #73

Wow - those actually look pretty decent!

Did you mean blood glucose spike? Insulin (unfortunately) isn’t something you can test at home.

(LeeAnn Brooks) #74

They do look decent.

How do they taste?

#75

Third vote for decent-looking bars. Those actually look like real food!

#76

I’m just Impressed you can eat 1/3 of a bar! I’m so nom nom nom.

(Erin Wilson) #77

Seconding what everyone else said. Also:

  1. Don’t worry about losing weight at first, just get fat adapted. Once this happens you’ll feel sooooo much better. It can take quite a while, 3-4 months for me.
  2. Don’t restrict your calories at all. By all means, track them because you’re tracking macros, but don’t worry about them.
  3. Only eat above-ground leafy veggies for now. (Or veggies with very limited starch.)
  4. Eat more fat if you are hungry, even if it’s during “snack” rather than a proper meal time.

Good luck!

(Debbie Wolthuis) #78

I check on my monitor and there is no increase at all

(Debbie Wolthuis) #79

I am not a real sweat eater. They taste great but I can only eat a 1/3 of it

(Debbie Wolthuis) #80

Thanks so much Erin. I made some opps bread today and I feel like I am cheating eating it lol. I feel so much better today