Where to start

#1

Still going…staying at 20 carbs.

(Lazy, Dirty Keto 😝) #2
(Susan) #3

Welcome to the forum escorpio, the link that @beccs posted is great!

If you have any questions, just ask us, we can help you do this =)).

I don’t have a gallbladder either, I had mine out in 2003 =).

This video might be interesting for you too =).

(Tessa) #4

Welcome! I’m a newbie too, started about 4.5 months ago. Also 41 years old and have about the same amount of weight I want to lose.
My newbie advice would be to not give up, even if you experience Keto Flu. Research and read as much on this forum as possible. It has helped me so much! The Keto Vets on here know what they are talking about, so take their advice. Even when they tell you to eat more butter and bacon, lol! My weight loss has been slow compared to others, but I understand we are all different. So don’t give up on yourself! You may lose quickly or slowly, either way it will be what is okay for you and your body.

#5

I dont know about carbs and all that. If I started tomorrow how do I start. I need something that will calculate all the numbers for me, and I probably need a meal plan that is simple and laid out. Also I’m on a budget. :blush:

(Lazy, Dirty Keto 😝) #6

Budget -

Tracking app -

Keto basics -

https://www.bulletproof.com/diet/keto/keto-diet-beginners-guide/

Carbs -

(Bacon is a many-splendoured thing) #7

A ketogenic diet is simple. Eat as little carbohydrate as you can manage, especially avoiding sugar and starches. The reason for this is to keep your insulin level as low as healthily possible (we do need some, after all, just not too much), because insulin in excess imprisons fat in our fat cells, among many other things.

Eat a reasonable amount of protein (you probably don’t need to change the amount from what it was before), and fill in all the missing calories by eating fat to satiety. Fat is, believe it or not, an ideal source of calories, because it has a negligible effect on insulin secretion, and it contains twice as many calories per gram as carbohydrate, so much less of it is just as satisfying.

To keep your metabolism on track, eat enough food at each meal to satisfy your hunger. It may amount to a lot of food in the first week or two, but your appetite will quickly moderate itself, and you will find yourself eating at a level that allows your body to burn not only the fat you eat, but also excess stored fat, as well. You can certainly track your macros, if you want, but as long as you keep your daily carbohydrate intake under 20 grams, you don’t need to calculate macros or calories, if you eat to satiety. Your metabolism will adjust itself to the amount of food you eat.

(squirrel-kissing paper tamer) #8

Welcome to the forums. Preparation is the best way to be successful. Get an app, track what you’re eating, learn what foods are low carb, have them in the house, wrap your brain around no more sugar and grains, read as much as you can about the basics. If you understand how and why it works it will be easier for you moving forward.

Look at the carbs per serving size on everything you pick up. Eventually you’ll memorize them. For veggies, you can search online or buy a macro (carb, protein, fat) book at any bookstore. I found it helpful in the beginning and used it during grocery shopping.

(Wendy) #9

Dietdoctor.com has some great resources and easy to find answers to many common questions.
They have many free resources but try their free month and watch the great videos they have available for inspiration and to help you understand what keto is and WHY it works.
I think it pays to know as much as you can so you aren’t easily discouraged or afraid to stick with it. There is plenty of negative publicity about keto so know the facts and arm yourself with facts and what the theories of this diet are.
Understand what insulin resistance is, how insulin works as a fat storing hormone, ect.
Then just start. You don’t have to be perfect just be willing to learn and change your habits as needed.
Keep your carbs low, eat real foods (avoid processed foods) eat healthy oils like avocado, Olive and fats found in meats, not vegetable, canola type oils.
Read packages: the lables not just the nutrition guide. Watch for hidden sugars with their many names and starches.
These are things that have helped me most.
Having a community here is great too!

#10

Ok I get stay in 20 carbs but for my height and weight what calories should I intake in a day. When you go to a macros calculator it asks for fat percentage and other stuff…WHAT! I want to get to 140 I’m 175 How do I get there. I think I’m just overwhelmed. Can someone calculate?

(Cancer Fighting Ketovore :)) #11

Just do the 20g of carbs or less per day.

Don’t worry about calories. The calculators don’t always know what is best.

Just eat protein and fat until you are not hungry for each of your 3 meals.

The easiest thing is to eat normally, but skip the bread, pasta, rice, potatoes, etc

(Susan) #12

I totally agree with this =).

As long as you keep your carbs at the 20 grams or less and no sugar, drink lots of water, keep your electrolytes up, get the calories you need from proteins and healthy fats, and you will be doing great.

I use cronometer.com a free download and it is great, and I find it really handy.

#13

Thanks Everyone!!!

(K-9 Handler/Trainer, PSD/EP Specialist, Veteran) #14

These right here. Easy peasy. Just stick with it, be patient, and you’ll do awesomely.
Oh… and welcome to the forum. :slight_smile:

(Marianne) #15

I agree; you will have to do some prep before you start, but nothing major. I’d suggest you read up here for several days to a week (newbie section), just to get some information and form a plan. Once you check it out, ask questions here of anything you still don’t understand. Go to ketokarma.com and use their free macro calculator. Just pay attention to the fat macro.

Then, make a list of all of the foods you eat on a regular basis. Write down how many carbs are in each serving and how many fat grams per serving. Go shopping before you start and get good clean food that you enjoy and that you will eat on keto - eggs, butter, bacon, mayo, blue cheese dressing, cheese, sausage, meat, salad, avacado, summer squash, zucchini, etc. You don’t have to purchase special keto foods.

If it’s not too difficult, keep your total carbs to less than 20. I don’t have any trouble with that, but then I don’t care for vegetables that much. If that is too difficult, you can do net. After that, just keep the carbs below 20 and make sure to meet or exceed the fat macro every day for the first several weeks. Don’t count calories. I would suggest eating three meals a day, no snacks, no processed keto food.

Good luck.

#16

I got my first leg calf cramps this morning ughhhh this is gonna drive me nuts…any suggestions I cannot go through that everyday. :astonished:

#17

Hi. Electrolytes. Salt is now your friend. :slight_smile:

Good luck.

(K-9 Handler/Trainer, PSD/EP Specialist, Veteran) #18

Try pink himalayan sea salt. Supplement with Magnesium Glycinate and Zinc too. Stay hydrated.

#19

@ecscorpio this popped up this morning and I thought it relevant in case you wanted to check it out.
Dr. Berry is a good resource and has lots of videos, usually pretty short. He also has a good book available.

#20

Ok so ten pounds down…I’ve heard first ten is water weight. I’m staying at 20 carbs how much weight will I continue to lose? Is there a way or supplement to speed that part of fat loss up? Also heard no exercise until fat adapted?