Started keto 3 days ago and have some question:

keto
vegetables
nutrition
carbs
(ryanbro) #1

Hello guys, I started the ketogenetic diet 3 days ago, after a week of researching about this diet (seen videos of Thomas DeLauer…
Before that, i was eating mostly complex carbs ( Tried to avoid bread,past,white rice and ate the most- Whole wheat pasta,whole rice , oats and some green and fruit shakes…
but now since i started the keto, i am following the diet with the “FitnessPal” app which helps me to have a look about the nutrition facts im eating a day…
I set there the goals per day: eating 75% fats (233 grams), 20% protein(140 grams),5% carbs(35 grams)
my current weight: 94kg(207 ibs) , height: 1.93cm (6.3 foot). My current goal is to lose 0.5kg per week.
My questions are:

  1. Isnt it dangerous to change that fast the amount of carbs to below 50?
    2.on the current diet, while trying to get into the ketosis, i want to add vegetables into my diet, to get the effect of the fiber and minerals and vitamins but i saw that for example in tomato there is 9g of carbs and in
    red peppers there is even more - 11g of carbs and also in white onion the carbs are pretty high…
    will eating those vegetables in small amount( 1 tomato,1 red pepper,1 white onion ) a day will get me out keto?
    considering that with those vegetables the total amount of carbs will be really close to 50g.

  2. What to do if i can’t reach my daily calorie goal? ( i dismiss about 500calories a day)
    4.I Dont understand how is it possible to eat 20g of carbs a day which foods do you eat to do that?

thank you

(Running from stupidity) #2

As a general rule (hmmm, I seem to be saying that a lot recently) it seems to be better early in the process to use an absolute measure (i.e. 20g) for carbs rather than percentages.

Not at all. For some people it’s difficult, but that’s not the same thing.

But the key, especially early, is to be having less than 20g carbs/day.

Coincidentally, I just put up a post about using fat bombs for just this purpose.

(You've tried everything else; why not try bacon?) #3

Absolutely not. The human body is perfectly capable of functioning just fine if you eat no carbohydrate at all. It is true that there are certain cells in your body that can’t live without glucose (such as your red blood cells), but the liver is happy to make all the glucose that such cells need from the protein you eat. If you enjoy eating leafy greens, and vegetables such as broccoli, cauliflower, and Brussels sprouts, enjoy them (keeping under the 20 g/day limit, naturally), but they are not necessary if you don’t want to eat them. The important thing is to stay away from grains and starches, especially refined grains and sugar in all its forms.

There are people who can remain ketotic and fat-adapted while eating more than 20 g of carbohydrate, but we recommend staying at or below this level at least until you become fat-adapted. After that, you can experiment to find out what your actual carbohydrate tolerance is. But for now, give yourself a good startoff by keeping your carbohydrate as low as possible.