lynowen's Journal, 28 July 2018

you really need to go to some keto sites that have good articles and free recipes to do a little research. you will need a food scale and you will need to figure out your macro's on a keto calculator. I personally love the plan, but it is not for everyone. this is a good site that starts with the basic's, had a decent keto calculator to figure out your calories and macros and some recipes and diet tips. https://ketodietapp.com/Blog/page/Start-Here Some people like dietdoctor too I think it is called but I am sure some folks will jump in. 

Thank you, baskington! 

Make sure to drink water and watch your fiber.  

I don’t do Keto however if you search ‘Keto for dummies’ several books and sites pop up. One was a cookbook :). Reasonably priced for the most part. As baskington said, you should have a scale. I couldn’t live without mine! You can get them for under $20 on Amazon I think. Ours is very basic but I like it and even my kids can use it. 

I’ve got a scale... that is a start! 

that is a good start for any diet plan, so now it is time to do a little studying. I messed up and did it wrong for months and months. Now I do it correctly and a happy camper. avoid the common mistake I made. 

How strict or to do you want to go? There are several versions of the ketogenic diet. Most all have an induction week to cleanse your body through a fast only liquid for 24-48 hrs. The strictest keto will then a dust your body with fat shakes of heavy cream and egg for a day. Then go to a keto diet with a 4:1 ratio of fat to protein/carbs combined with carbs kept at 10-20grams per day. That is the strict keto. 

okay here is the link from my journal explaining Keto https://bit.ly/2vepShn 

Not to discourage you - do you have a specific health issue driving your weight loss? 

A couple of things I wish I knew when I first started: take multi vitamin, magnesium is very important, add salt to all food, don’t prepare so much food cuz you aren’t going to be so hungry, and fasting is easy!!! 

Oh and you will spend a lot of time peeing at first but BM are a lot less frequent when you don’t eat carbs. That freaked me out at first lol 

Rule ONE. DO NOT go over 20 total carbs, Peroid. The rest will fall into place. It is that easy! You will get into ketosis quickly. If your hungry, add bacon fat to your cooking or butter. Fry eggs in butter, bacon on the side yada yada. Add sodium and potassium and magnesium so you dont loose all your electrolytes. Watch Doc Berry's videos on youtube for quick answers. Lots of websites too, but it is really that simple. Butter, bacon avocado, beef, fatty cuts. Now my suggestion is, don't worry about fake breads and recipes till you get the swing of it. (a week or two) Then you can add those, but they will creep your carbs up quickly and it gets harder to manipulate. Good luck. I'm looking forward to see how you do.  

Also, Your either gonna do KETO, 20 total carbs, which puts you into ketosis. Low carb is not KETO but still good for many. What every your body like and you choose :-) There is no wishy washy KETO.  

I am 4 weeks into Keto and loving it!!! Don’t spend a lot on keto stuff. Basics, just to see if u can do it. A scale, this app, Pinterest, potassium, magnesium and salt, clean out your pantry and either give to other family or food bank. Open food in pantry, either dump or eat and start keto slowly. Get keto urine strips. And I bought MCT oil. Know u will make mistakes. U will be in the kitchen a lot figuring things out. We are here for u!!!! 

Get a book from your library before you buy... If you are diabetic, don't follow the advice of the American Diabetic Ass. It is crap. I can't eat grains and starches like they say. Dietdoctor is great for starting out, Gnom-gnom (great LC Keto recipes) there are plenty more. google keto and you'll get a bunch. Good luck 

now that is the only supplement I appreciate, MCT oil. but you don't need any suppliments. this one just helps when you are low on fats for the day and need an injection of fat. or at least this is what I use it for. some will use it in their coffee. 

but I did not mean to imply you don't need normal suppliments, personally I take magnesium, b complex and calcium. potassium has to be taken with care. you may also benefit from the addition of salt. bottom line you lose a lot of water and electrolites so you need to replace them. 

@dboza You are 100% correct about ADA diet. Made my diabetes worse when I followed their recommendations. If you ever go into the hospital you will be given extra, extra, extra insulin because they think the ADA 'diet' is gospel and will feed you 100's of grams of carb. Why? Carbs are cheap, protien and fresh veggies are expensive, and you or your insurance company are paying them to give you those extra shots. Enough said!😫 

Watch The Miracle Pill on Netflix. Watch as many Dr Berg, Dr Fung and Thomas DeLauer videos on keto as possible. Educate yourself as much as possible. Keto is a phenomenal way to get healthy and lose weight but you truly need to study the subject before diving in. And....Expect ignorance from people who know nothing about how our bodies use energy but think they know everything and regurgitate the same nonsense that has spurred an obesity epidemic. 

Best advice of all - learn to listen to your body. How do you do that? Track what you eat daily, track your weight daily. Then review at the end of each week, your numbers will tell you the most about your body when comparing them to your food intake.