Too much? Too little? Help please

#1

Hello Everyone! I’m interested in the Keto Diet, I’ve heard many good things about it! I’m ready to lose this weight. I’m not sure what’s too much or too less? Like protein, salt, butter, veggies, etc. While I am preparing my meals I just don’t want to over do it. Any weights I’m suppose to use? Please help.

#2

Start with the basics; go and seek out what is generally accepted as a Keto diet and ‘Keto’ way of eating. There are no 100% set rules, but there is generally common agreement of how to get your body into Ketosis (example; not eating more than 20g of Carbs per day).

Exercise is obviously connected, but a completely different subject to the Keto diet.

There are many good guides on here; videos on YT, articles on the web. Start your research and it will become more clear the more time you dedicate to it; and you will have to mould the knowledge you find into a diet that fits your needs.

Don’t worry though; it’s not as complicated as it first appears, and the ultimate goal is relatively simple; that is to get the body into a state of ‘Ketosis’ so it is utilising fats (by creating Ketones) as it’s main source of energy. This is done in an attempt to have less reliance on Glucose as a main source of fuel; high glucose levels being connected to insulin resistance. This is then combined with fasting of varying types to control appetite, and reduce the amount of insulin ‘spikes’ one may be having on a high ‘glucose’ diet.

So… don’t panic, start from the bottom, create your own path. Within weeks you will have your own understanding and then let the diet grow into your life in whatever form it will take.

#3

This was perfect!! I’ve been really doing my research daily & I must admit I was starting to get discouraged because so many people on YouTube use different things but you’re right I’ll find my own path! Thank you so much for your help! I really do appreciate it

(Ron) #4

This is a great place to start.
http://pwop.com/download/TheKetogenicDietInANutshell.pdf

Then go here,

(Michelle) #5

I have found there are many groups who follow different “rules” - Facebook groups that “allow” certain foods, will delete any post that has to do with extended fasting (EF), and only follow certain doctors. In this group you see a lot of “you do you” which I find encouraging. We all come from different backgrounds all over the world. Men/women, young/old, athlete/sedentary, obese/fit - I have never before seen a community of such diverse people come together so well to help educate each other and walk each other through what can be a difficult process.

#6

For me, the concept of Keto is simple – minimal carbs, adequate protein, fat as needed (for satiety and energy). That generally means less than 20 grams of (net) carbs and about 0.6 to 1.2 grams of protein per pound of lean body mass, depending on your activity level and other factors.

I set my own daily macro goals based on my overall goals:

  • < 1200 calories (because I want to lose weight)
  • < 20g net carbs (because I want to control hunger and blood sugar)
  • > 120g proteins (because my body needs them)

I don’t have a direct limit for fat, but it is implied by the caloric limit. But the amount of fat (and calories) you need are generally based on your hunger levels. If you are trying to lose weight, generally the fewer the better.

Those are aggressive goals for me (I’m a T2 diabetic, 6’5", and started at 650 pounds), so I’m not real concerned if I miss them a bit. For example, I’ve found that I can let my carbs go up to about 50 net carbs. And since low carb veggies are lower calorie foods, I tend to use them more. But since I am morbidly obese, I also have a lot of stored fat available for energy, and don’t need to ingest all that much.

For me, the biggest advantage of keto is that I’m no longer ravenously hungry all the time. It has also allowed me to no longer need insulin and other medications for my diabetes.