Khbutler's Journal, 11 October 2018

there are a lot of websites with recipes for keto meal plans you just search keto dinner or lunch which ever you want. this is one that gives you info and I am sure she has recipes too. diet doctor is another https://ketodietapp.com/Blog/lchf/All-You-Need-to-Know-About-Carbs-on-Low-Carb-Ketogenic-Diet for a keto calculator I like this one best. you fill in what they ask you and they give you a range for your protein, you put in 20 carbs and the rest will be your fat level. there are plenty of people here to help you too. https://keto-calculator.ankerl.com/  

There’s groups on Facebook 

There is so much info out there (lots of conflicting info too!) research and try things then pick what works for you. I would suggest keeping carbs under 20-30g total, moderate protein (50-70g) and lots of fats! and taking electrolytes from the beginning (salt and magnesium) Good luck! It really does work if you stick with it 

Try reddit, there is a keto page there that has been a lifesaver for me. Also, just research research research!! There is so much information to be found, and remember, some will contradict. Take everything you learn, try it, and if it doesnt work for you, try something else. We are all different, so things arent going to be the same for you as they are for Joan, Billy, and Tom. Its all about learning and trying until you find what works. Good luck!!  

My favorite site is www.dietdoctor.com. They have videos for getting started and sample menus. Plus, these are DOCTORS who know their stuff. 

Your so right...there is an abundance of information out there...overwhelming. If I could best narrow it down to three things, they would be 1 Keep it as simple as I can at the beginning..healthy fats(avocado oil, coconut oil, grass fed butter, mayo) lower carb veggies and fruits (asparagus, zucchini, cauliflower, lettuce, celery, raspberries, strawberries, some blueberries) and protein (all meats with fat, eggs, some nuts) 2 still need to drink water!! 3 eat enough but don't stuff yourself. You shouldn't feel hungry all the time. You WILL want to learn more.. but this is a start. There are cookbooks out now (really good ones!!) if that is your style that really inspire a person...got me happy in the kitchen again :) will share more later if you like. 

Great info!!! You are in very reliable hands! Keto has become so much easier since using FatSecret! You are going to love it!!! 

From what I have taken from the “science-y” books I have read 1: it takes three weeks for the metabolic change to happen and during those three weeks everyone regardless of size should have 150g of protein per day to preserve lean muscle mass (you want your muscles the more you have the more fat you can “burn”). 2: after three weeks should have 1 gram protein for each pound of lean body mass after that (for example my DXA scam showed I have 105 pounds lean body mass so my daily is 105g) 3: track everything in grams not percentage 4: potassium citrate - is very important to have (it is an electrolyte and more important than salt - they work in tandem but 4:1 ratio). Just like magnesium and vitamin D3 work together 5: a well formulated plan had to be adjusted for your body! 6: because fat is a lever you don’t have to have it all but should have a minimum of 50g per day the rest will come from your fat cells when you are fat adapted 

There are many Facebook groups to join as well Ketogenic intermittent fasting Optimal ketogenic living And I belong to a few others that are diabetic based Keto is great and just make adjustments that fit for you and your body! Not everyone doing Keto does it quite the same - but I think the 150g Of protein for the first few weeks is important After that you will do what works for you. Keep in mind too that I started in May of this year and have adjusted my personal “Keto plan”. Several times - learning what works as I go. Trust your body and adjust when you need to. 

ketogenic diet 101for beginners is the one I use 

Thank y’all so much for all the info! I have a lot of research to do before I can dive into ketos. That’s obvious. Lol.🤨 

I asked a friend that was doing Keto and she suggested doing an egg fast for the first 3 to 5 days. Then after my body had its fill of eggs I started into Keto rather smoothly. There's a bunch of good websites with recipes just try to be very strict at first limiting carbs to 5% or 20 grams for the day. And Bullet proof coffee to add fat to your diet early in the day so it's easier to hit your macros. 

I have a website... Kellykirk.net. if you are interested go there and shoot me an email from the contract page!  

Thank you again good people of FatSecret!! I love this app and the people on it!😍 

2 ketodudes podcasts  

I agree with the person who suggested dietdoctor.com - very simple to understand with lots of pictures about what to eat and what not to eat. Very good recipes too. 

Watch “WHAT THE HEALTH” on Netflix. They maintain it is a great way to drop pounds but unfortunately the fat goes right into your arteries and clogs them up. I do intermittent fasting instead. Works great!