FistWing's Journal, 05 January 2018

You should follow Draglist, as far as I kow he does keto... I started by reading a lot, just try google, there are many informations how to begin (sorry, can´t give you links, I read it all in german) :) 

Goal is: 20 g carbs, 80 g proteins, 130 g Fat per day...drink 3 to 4 litres of water or tea and start with coffee that contains MCT-Oil (I use coconut oil). I have 2 meals a day in a window of 8 hours and fast in the next 16 hours - but this is not necessarily combined with keto... 

I've been doing Keto since last November; slide off a little during the holidays. What has helped me so far is to keep a food journal of what I eat and I only count the carbs. I count the carb total for each meal and add everything up after my last meal. It helped me to see the total number of carbs go down from day on!. I didn't focus on the calories but now that I am 64 days in and it's starting to become a habit/way of life, I am now trying to lower my caloric intake. I looked at ketogenic videos on you tube for different ways to start and continue. I didn't hesitate to eat protein and fats like cheese, bacon, beef patties, pork, chicken, steak,eggs, MCT oil, Ghee, and coconut oil. My main veggies at this time are asparagus, spinach, garden salads, zucchini and squash. Find a good low carb salad dressing. I looked at the serving of carbs like Olive Garden Itl. Dressing has 2 carbs per 2 tablespoons and Annies Shitake dressing. Keto coffee is also good; add splenda drops, heavy cream, 1 tspn of coconut oil or ghee. I drink 1 scoop of Champion whey protein Cafe mocchacino flavor w/ 1/2 C of unsweetned Almond milk & 2-3 tspns of MCT oil; you can add a few splenda drops to sweeten it. The food journal helped me stay focused as I saw what I was eating and the total carbs count came down. Try to aim for 20 grams but don't beat yourself up if you get down to 30. You may get the carb flu; tired, sluggish, headache, diarrhea or constipation, and you pee alot but stick with it and make sure you eat enough fats and have the MCT oil for energy! Sometimes, I add the MCT oil to an 8 oz glass of unsweetened Al Milk. My go to snack in the beginning was Bar-B-Q pork skins, cheese sticks and now I can have 2 tablespoons of Skippy's Natural Peanut butter. Exercise helps alot too! Stick with it Go for it!! GOOD LUCK!!