Please help: I'm new

(Lynn9) #1

Goodmorning to everyone. I am brand new to the keto way of life. Although I have had a look on line and on you tube, the more I read the more confused I find myself (have a book winging its way to me as we speak) if anyone could just give me some tips just to get me started I would be forever grateful. :scream: had full cream in coffee this morning instead of skimmed milkā€‹:scream: hope that right. Thank you all for any help you can give.

(Allie) #2

Hi :slight_smile:
Just keep it simple at first, track your food, keep carbs below 20g and when youā€™re used to that, start adjusting fat & protein if necessary.

Buy fattier cuts of meat and donā€™t be scared of butter.

(Carl Keller) #3

Welcome Lynn9.

Hereā€™s a few easy tips to follow:

Keep net carbs under 20.
~You can likely start a bit higher and work your way down but 20 is a good honest number that will allow you to eat plenty of vegetables along with fat and protein.

Use a carb tracker like cronometer.com
~so you can accurately track your carbs. It tracks many other things but this is the most important

Feed yourself plenty of fat and fairly moderate protein
~These two things are your best friend in regards to keeping hunger and cravings in check. You should not gorge yourself on these things but eat until you are not hungry. Itā€™s very important to not starve yourself, so eat when you are hungry and donā€™t stress if you overeat protein or fat macros if itā€™s needed to achieve satiety.

Keep your electrolytes up.
~At least 64oz (2liters) of water and 2+ teaspoons of sodium per day. We donā€™t retain either of these very well on a ketogenic diet and those two things are paramount for reducing/preventing the Keto Flu

Donā€™t stress and get plenty of sleep.
~Growing, healing and losing weight work best when we are relaxed. So try to get 7-9 hours per day and donā€™t obsess with what keto is not yet doing.

#4

Welcome!! Great advice above so I just wanted to say hi :slightly_smiling_face:

#5

Hi

Me too - just over a week in.
Great advice already given so I wonā€™t add to that but I will tell a little bit about my journey so far.

First couple of days I was way over the 20g, but way less than it had been, so I counted that as a win. Since Saturday the most Iā€™ve had is 22.2g and that was because I was hungry and had a snack I hadnā€™t planned for. Hey, it was still near enough, I ate when hungry and I didnā€™t hit the chocolate or biscuits so another nsv!
Iā€™ve was a bit bloated and had epic wind the first few days, but thatā€™s all settled and I, unintentionally, did my first IF today!
Maybe Iā€™m lucky but Iā€™ve not had much keto flu, just a headache when I forget to drink (plenty of fluids and salt) and my body seems to be adapting well.
Hope all goes well with you, keep us updated :grinning:

(Cristian Lopez) #6

I would highly recommend you look into intermit fasting, It will really multiply the benefits of keto!

(Coralie Hilton) #7

Belly pork? streaky bacon?

(Lynn9) #8

Thank you so much for your reply. Nice to speak with someone who has only just started too. Please forgive me if I sound stupid but what do you mean when you say ā€œdid my first IF todayā€? Is this something I should know about. Good luck.x

(Lynn9) #9

Thank you for advice. It all seems Greek to me at the moment.

(Allie) #10

Yes, also chicken thighs / wings rather than breast, rump or ribeye steak :slight_smile:

(Coralie Hilton) #11

This refers to Intermittent Fasting.

something like 14/8 or 20/4ā€¦ 14 hours NOT eating + all meals in 8 hours or 20 hours NOT eating and all eating in 4 hours.

(Lynn9) #12

Thank you Carl. I am having to take it slowly because at the moment it feels like Iā€™m trying to read Greek in the dark. Thank you very much.

(Coralie Hilton) #13

would that not put your fat % up too far? (nb, Iā€™m still learning the ropes here myself!)

(Coralie Hilton) #14

Lots to learnā€¦ me tooā€¦ but I just read a great post on hereā€¦ Keto in one sentenceā€¦ VERY useful!!!

(Lynn9) #15

Oh dear just brought a load of chicken breasts. This is typical of me. Thanx

(Lynn9) #16

Thank you.

(Allie) #17

This is a high fat diet, you want high fat and there doesnā€™t need to be any upper limit on it - just keep carbs as low as possible and eat however much protein / fat needed to keep you satisfied as no one should be hungry on keto, itā€™s not a calorie restriction diet.

(Lynn9) #18

I never eat till midday but do have a few coffees and donā€™t really eat after 7pm so I do actually go about 16 hours with no food. But as I say I do drink coffee with full cream. Thank you.

(Lynn9) #19

Ah right got it. I am ok with that I never eat breakfast during the working week and only eat between midday and 7pm.

(Lynn9) #20

Thanx Iā€™ll have a look.