Group Forum: Unsure After Three Weeks

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rgaDawg

Joined: Apr 18
Posts: 17

        
Posted: 13 May 2018, 18:48
I've been reading and working with Keto for about 3 weeks now. I was trying to follow the First Phase of Dr. Atkins (on his web site), you know only his acceptable foods (can do that), but have been unable to hit the below 20 gm per day. I can get 21 - 28 on really good days. On worse days, I can get 30 - 40. Not sure if that has been enough to induce Ketosis or not.

I have lost some weight, but I'm more interested in keeping inside the margins to induce Ketosis and keep it going. All the sugar everywhere is starting to look disgusting. I've read the stuff on how to tell, urine test, characteristics of Ketosis. I guess I have to keep trying as hard as I can to get below those margins. Even if I can't jump start the Ketosis thingy, I'll at least be doing a very low carbs diet, which is starting to feel really good.

It is difficult to find desirable foods to fine tune the thing. 70% fats, 20 - 30 gm of carbs and low proteins, and at the same time keep the calorie deficit rather than a calorie surplus. Most of the fat foods are high in calories. So, kinda hard to fine tune this thing.

I can get a really good calorie deficit on my exercise days, but usually not on other days. I'm putting lots and lots of water and that seems to fix hunger for a little while.

I don't really know what I'm asking, or maybe just wanted to introduce myself to the group. Still finding my way around the site. I like the challenge section, but don't see any current Keto challenges for now. I'll keep looking back. Really kewl site
Miraculum

Joined: Jul 12
Posts: 183

        
Posted: 15 May 2018, 18:24
My recommendation is to check out the resources at DietDoctor.com. There are articles and videos -- even on the "free side" -- that will help you plan meals that balance your macros.

Getting under 40g carbs may be enough for some bodies to "go keto." The only way you can judge your threshold is to actually test. Urine testing is less accurate than blood testing, but blood tests for ketones are more expensive.

Hope this helps!
DECIDE, then: COMMIT! PLAN! EXECUTE! REST! REPEAT!
ellehuny

Joined: May 09
Posts: 8

        
Posted: 21 May 2018, 14:36
Starting this style of diet is difficult at first. I have knocked my carbs down to about 15 per day. Typically I have some shredded meat with bok choy, topped with some hot water and boullion. I find this to be very good and filling.
Other low carb snacks and meals are Frittatas, Lettuce wrapped meats (like tacos) etc.
Do you write down everything you eat? If you don't you should! If you cannot get your carbs down, then writing down exactly what you eat is very helpful. Write down everything then after a week look at what you ate, and the carbs associated with those foods. You will find out quickly what foods are causing you to go over your goal.
You mentioned that you go upt to 30-40 carbs a day, that is a maintenance diet. You cannot get into Ketosis over 20 carbs a day. You will need to find out your exact goals for each day, and you can do this with a Ketosis calculator.
Here are a few:
https://www.ruled.me/keto-calculator/
https://www.perfectketo.com/keto-macro-calculator/
https://keto-calculator.ankerl.com/
I would recommend using a few sites and then average the results for the best accuracy. Really the key to Keto is writing everything down.
I would highly recommend Pintrest for ideas and recipes. I have found that to be the best site for finding Keto related stuff.
If you are losing weight, great! The only thing going into Ketosis will do is take weight off faster. I don't need the keto sticks, because I know when I hit ketosis by the smell of my urine... seriously, yours will smell differently while in ketosis... it can smell like sulfur or more floral.. this is the fats excreting through urine. "Your Urine on Ketosis
One of the first signs that you've reached a state of ketosis is frequent urination. As the diet stabilizes your insulin levels, it triggers your kidneys to release excess water. You may subsequently lose minerals, such as sodium, magnesium and potassium, which can make you feel tired and lethargic.

Your urine, along with your breath, usually takes on a fruity smell, which comes from the byproducts of ketone production and waste products associated with burning more fat. Many drugstores carry test strips that detect ketones in your urine to confirm you're in ketosis."
I tried multiple diets, and this seems to work where others have failed. I do miss fruit and some grains, but I can add those in when I reach my goal.
Good luck to you!
rgaDawg

Joined: Apr 18
Posts: 17

        
Posted: 22 May 2018, 12:44
Thank you for the feedback. @ellehuny: This last week I have been able to hit 18 - 19. 15 gm p/day is pretty amazing to me. I will read the references. I do keep meticulous track of everything exactly as I eat it for a day. This site is very exact for that kind of tracking. I've been able to make meals in my cookbook with exact ingredients. Some characteristics i've read are high energy, mental clarity, both of which I seem to have most days.

The interesting thing is that my blood sugar levels are usually between 30-40 point low (120 being mostly normal), so I think that tells me that a much lower level of glucose is present in my body, that's both fasting in the AM and 2 hrs after eating something. I'll have to research what that means for a Keto diet. I have never had low blood sugar in the past. I'll keep working. Thanks again.
Miraculum

Joined: Jul 12
Posts: 183

        
Posted: 22 May 2018, 15:06
Thanks for all that information, ellehuny!

Do you count all carbs or do you count only "net" carbs? I've seen conflicting information about whether only "net" carbs count when aiming for true ketogeneis.

Since I'm diabetic, I count every gram to determine how much Humalog (short-acting injected insulin) to take before a meal. As long as I do that, I don't experience low blood sugar.

Last week, I had a really hard time getting my carbs under 40g but was still encouraged by my weight loss. I tend to see those results when my carb level goes below 60g/day. This week, I'm paying more attention to that count.
DECIDE, then: COMMIT! PLAN! EXECUTE! REST! REPEAT!
ellehuny

Joined: May 09
Posts: 8

        
Posted: 12 Jun 2018, 14:54
I count only Net Carbs. You mention that you are a diabetic, please do be careful about ketosis. As I understand, you do not want too many ketones in your blood.
I have found that bulking up my diet with greens is an amazing way to satisfy hunger and get the fiber that I need. My favorite is baby bok choy, and I do grow swiss chard as well. Both are super low in calories, high in nutrients, and low in carbs! Spinach is also one of my favorites.
I do make a quick salad at work, using Kirkland real bacon pieces. I warm up the pieces in some water in the microwave, then drain the hot water add oil, vinegar, and Dijon mustard and mix the liquids to make a salad dressing. top the spinach with the hot bacon pieces and hot dressing (if the dressing cools, reheat) then add some hard boiled eggs. This is not too high in calories, but huge on flavor. You can even add a tomato sliced. It is very filling and super low carb.
I make lots of things at work, but I only have access to a microwave and a water boiler so I am limited. Soups are really easy, just chop veggies, add a protein with some boullion, and maybe some chili sauce (I use the Garlic Chili Sauce from the Asian store no carbs) and it is really delicious.
Right now I am experimenting with egg cups. I bought some silicone cupcake cups, and I fill each one with something that is good, like spinach and mushrooms, ham and swiss, etc... super low calorie, low carb, high protein!
Miraculum

Joined: Jul 12
Posts: 183

        
Posted: 14 Jun 2018, 15:47
*Ketones* and *ketosis*, generally, are not problems for *TYPE 2* diabetics. We work with diet, and meds if needed, to lower serum glucose (blood sugar) to normal range. *Ketoacidosis* is a life-threatening condition for *TYPE 1* diabetics during a hypoglycemic (very low blood sugar) crisis.
DECIDE, then: COMMIT! PLAN! EXECUTE! REST! REPEAT!
Tigerlee

Joined: Apr 11
Posts: 1

        
Posted: 24 Jan 2020, 19:38
I would try doing Intermittent and shooting for 20 with the reduced hours of eating. I'm only a beginner at Keto but did Atkins for a spell years ago. Keto is much easier Thank God. I take these Keto weight loss pills on an empty stomach (which seem to curb the hunger throughout the day). I eat a big breakfast at zero carbs with eggs with cheese, and 3 or 4 bacon. Do cheese sticks for snacks. Drink a Ketosis energy powder for energy. Then I do a Keto SlimFast or stay at Zero with Chicken, Fish etc mixed into a salad. Stay Hydrated with Keto Coffee, Water etc. I just try to stay below half by my last meal, which allows me to go big if I need to. But while in Ketosis I am rarely that hungry.




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