I am TOTALLY new to this.
I lost 60 lbs through cal counting. I am around 290 lbs
I have heard GREAT things ago keto.
B-70g smoked salmon, 2 eggs 100g mushrooms
Cheese string
100g brocolli
50g spinach
4 slices of bacon
70g cheese
Carbs 7%
Fat 43 %
Protein 50%
I drank black coffee and sparkling water with low sugar squash i think thst might have to go becsyse of carbs. Is sparkling water plain ok?
Ive got a LOT to learn
Xxxc
Welcome! I never heard of “low sugar squash.” I prefer to avoid sugar at all costs. Count total carbs, not calories. Here’s a helpful introduction, written by the forum owners. http://pwop.com/download/TheKetogenicDietInANutshell.pdf
I eat yellow squash fairly regularly. It is wonderful when sauteed on medium-high heat in some olive oil and butter with a mix of seasonings. It doesn’t have to go, you just need to watch portion size and take into account the amount of carbs that it adds and figure that into whatever carb count you are trying to achieve.
Here’s some reading to get you started:
Hi Jules3!
I’m a newbie too - 8 weeks in! Through the first part of the journey I found it easier for me to focus more on knowing that I am healing myself, and the weight loss as a bonus. I used ketone urine strips every day to make sure that i was producing ketones, and later graduated to blood testing around week 6. The "knowing’ about the ketones really helped me stay on track. Hope that helps!
I think Julie was referring to a carbonated drink when she said ‘low sugar squash’. In some countries, like here in Australia we call commercially made lemon flavoured soda or lemon flavoured soft drink - ‘lemon squash’.
I think in Britain, “squash” means cordial. Like Ribena.
Welcome, @Jules3! Salmon, eggs, and mushrooms looks good.
I believe sparkling water is fine as an occasional treat, although you should probably drink regular water as well. Can you get flavored sparkling water? It has no sweetener, just a bit of natural fruit flavor. It’s cheap in Canadian supermarkets, but it appears to be expensive in the UK:
Or use my recipe. I drink this all day in plain water:
Dissolve 1 tsp powdered white stevia in 1 cup boiling water. Allow to cool. Add 1 cup lemon juice. Put in 1-litre squeeze bottle and fill remainder of bottle with water. Add lemon oil or lemon essence (optional). Squeeze one or two squirts into a glass of water.
Welcome and good luck. I am about ten weeks in. Right now just count carbs and keep them under 20. I wouldn’t worry about anything but carb count and no sugar and no grains.
Also remember each persons journey is different some lose a lot fast, others gain a little then lose and some just slowly lose.
Thank you ALL-sorry for the confusion yes sorry i ment as in the drink you mix with water.
Ive been drinking plain water now and coffee with double cream. I obviously didnt get yesterday right -i will edit my first post. I am going to use this as a food diary so anyone can see what i am eating and hopefully you guys who know what you are doung can help me tweak it 
I bought lots of keto friendly foods. I hope on my shop spent £57 but that was just for me till after christmas ( mixed grill on xmas day) bought calfliower rice to eat. Forgot avocado and coconut oil. Never mind next time xxxx
@islandlight ( i hope ive done this right) one of them drinks ive seen in boots ( shop in town) ive also got a £20 amazon voucher so could add the drinks in bulk order. Xxxx
Sorry i am learning how to use this forum. This was my tea-i had 2 bits of chicken in the end as i was hungry. Lost 1 bit of bacon to my son
Xxx
Day 2
110 g hock ham
40g spinach
340 g chicken breast
3 slices of bacon
40g full fat cream cheese
100g broccoli
20g Pamasan cheese
100 mls double cream in coffee
Pork rind crisps
1 l coffee
1.5 water
500 mls sparkling water
Carbs 2 (13 g )
Fat 62%
Protein 36%
2364 cals
Xxx
Ive been reading a bit about IF. I NEVER eat breakfast. So eating between 1.30 and 8.30 pm worked well today. I sort of do this because i only eat lunch tea and snack.
Ive really got to TRUST this. Its hatd when you are so used to checking cals and fat. Ive only looked at my fat today- i think if i check cals i will freak. Ive read posts of how well people have done. So THIS is keeping me on track.
I am on meds for my mental health-venflaxine 150 mg, promethzine 50 mg, zopoclione 7.5 mg and loraxapam ( which the last 2 are prn-as needed. I am going to stop the lorazepam tonight. Ive only had 1 at night for last few weeks so cutting down) and thyroid ( under active) i take 125 mcg of thyroxine. I am really hoping the meds dont have sugar in? That might be a really silly question.
I jad blood tests last week and am low on magnesium so take 300 mg a day.
I MUST drink more water.
Xxxx
Ive drank 1.5 liter of water to my american friends thats around 52 oz ( according to an online calculator) plus a extra 17.5 oz in sparkling water then 35 oz in coffee. I drink to much coffee! Xxx
Just to confuse the colloquialisms even further, here in the UK some people also refer to cordial as juice! We obviously like to keep our International neighbours guessing!
Think it’s a parental-to-child-slang!
Haha YES my son asks for juice and i give him no sugar squash. He liked our chicken wrapped in bacon today. I like it he can share our meals xxx
Pretty sure I’ve heard a few of the neanderthals that hang around the weights section of my gym all VERY enthusiastic about their juice too, although I don’t think they are referring to a pleasant post workout glass of refreshing orange squash
My mh has flared up. I always eat when voices wont let me sleep 
I just ate a bag of park rind things. Adding 650 cals. STILL under 20g carbs. But over 2300 cals. I am 290 lbs but is that to much? My fitness pals all in red. Maybe i meed to find a carb tracker or keto one.
Going to be a long night with no sleep xxxx
