Michelle450to's Journal, 20 March 2018

Michelle, check my good diary for today i added a picture of a Keto Diet grocery list See if that information is accurate please. 

I didn't see a grocery list.. But maybe I missed it.. I don't look back far enough on my messages sometimes  

There are a lot of different ideas on what consists of a keto diet most common seems to be anything under 20 grams of carbs. Then there is the idea of 20 grams net carbs (carbs - indigestible fiber and sugar alcohols) and no more than 50 grams over all carb this is Dr. Berg's idea to open it up for ability to get more veggies in. Depending on your body, what your eating, the carbs per meal, exercise, etc could all determine how many carbs a person can eat and still stay in ketosis, supposedly it could be as high as 90 grams. When they did studies for seizures they were keeping carbs under 20 grams. So the difference between if these lists are saying yes or no depends the number of carbs they are allowing per day and if they are looking at eating a whole cup of these items in things. You have the tool here to plug in the grams of things you would like to add... So if you wanted a few onions and peppers in a cheese omlet if it fits your macros why not. You have determined what you want to do for your diet.  

If you don’t see a way to enter the amount you are eating, measure it in grams on a scale.🤷🏻‍♀️That’s why most items have an entry for gram measurements. You can end up eating very small amounts of things. I was estimating my cheese for over 2 years until I got a decent scale. I found out that what I was calling 1 oz was more like 1/4-1/2 oz which was really unfair to me and my dieting efforts. You need to eat what fat is there so you aren’t hungry. 💁🏻‍♀️And you need the veggies to fill in the nutrients and the bulk. It’s all important. Just eating meat won’t do it. It sounds nummy, but it’s missing some nutrition. LOL I used to avoid peas because of how high they are in carbs, same with beans, but they are also great sources of protein so they have a place in the diet. And onions are a wonderful root that helps boost your immune system and fight viruses. LOL Chicken soup you know? LOL 🙋🏻 

Thank you for the information. Very helpful. Ha Ha I still trying to figure out how to post on this App. 🤪. My diet is going pretty good, Ive been trying staying close to my macros but ive not been on exact target. Most time I’m low on fat and high on protein. Then I’ll try something different I end up high on fat low on protein then at times I’m way over on my fat. I’ve not yet mastered the Macros. I am staying under 600/800 cals and under 20 carbs a day. I’ve been drinking alot water 101.4 oz. a day. I try drink 5 bottles of water a day they are 16.9 oz each. To help me reach this amount of water, I try to stay at the table when Im eating till i finish a bottle of water. This will help me get three bottles of water , then I’m left with two more bottles to complete before the end of the day.🤪 I’m eating alot veggies, I try have one veggie , 4oz of protein and a salad at lunch and at dinner. If Im having a veggie with protein my salad is a teacuup size salad, If im not having a veggie with my protein then I will have a ceral bowl size of salad. 🤗 I dont snack between meals.  

sense you are determined to eat such a lot amount the fat should be lower as primal edge it's the fat from your plate or the fat from your waist that your body will get energy. You should be approximately .8-.6 x your lean body mass in protein  

Okay. I’m going to chime in! Do not do less than 1200 cal as a steady diet unless you really want to reset your body’s set point. You will stop losing weight and will have to eat less and less to lose. 1200 or fasting or intermittent fasting. I know it sounds like a contradiction but your body is set up to not receive ANY food and deal with times of fasting VERY well. And it is set up to deal with times of intermittent fasting VERY well. When you give it low food or high food for long periods of time it adjusts your metabolism to that amount and keeps it there. So stay at a reasonable number of calories for your current weight with maybe a day or two a week at a steep deficit and you will lose much better. Your body won’t be as apt to grab and hold onto every calorie you consume as if it’s not going to see another one. 🤷🏻‍♀️