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Posted: 5/29/2016 7:40:56 PM EDT
[Last Edit: Stoney0102]
I am strongly considering starting keto. Right now I am 254lbs at 6ft. I am plenty strong, but my body fat needs to get in check. I am pretty knowledge about the science behind it. I am looking for beginners tips and tricks you wished you had starting out. I have 3 young kids (who we still need to cook "normal" meals for) and work in an office, so I need to take that into account for meal prep. Ideally I would make meals for the week on Sunday night. Anyone successful with this? Hang ups? Snake oil?
ETA: I added the poll just to see how many people are doing keto. |
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Posted: 10/18/2016 7:39:06 AM EDT
[#1]
Quote HistoryOriginally Posted By Geohans:
Curious: How long have you been doing keto? getting 0.3 the day after eating 200gr carbs is pretty remarkable. . . . . . . could even be a mistake. Unless you biked 10 miles or something. Also what was your fasting glucose that morning? This is a strange area, having elevated glucose and ketones. Quote HistoryOriginally Posted By Geohans:
Originally Posted By APPARITION:
I've been eating a mix of modern (>100g carb/day) and keto diet (lots of bacon and fat bombs) for the last week. I figured I'd be completely out of ketones because I was over 200g of carb on Saturday but I was still at 0.3 on Sunday, not good but I expected zero. Hadn't checked for a couple of weeks. I'm still shedding fat and pushing under 165 lbs, not a whole lot of fat left just a bit on my belly. Just started going to the gym again also, just 20 minute combination of fast run and 3.5mph walks on the treadmill barely break a sweat. Curious: How long have you been doing keto? getting 0.3 the day after eating 200gr carbs is pretty remarkable. . . . . . . could even be a mistake. Unless you biked 10 miles or something. Also what was your fasting glucose that morning? This is a strange area, having elevated glucose and ketones. Started in May and I was very strict about it. As time went on I experiment with more and more. I had to eat out a lot last week and just said screw it I'm eating what sounds good. I was in a class most of the day and did go to the gym for 20 minutes or so with as I said a mix of walking and as fast as I can go on the treadmill. I don't have a glucose reading for it. |
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Posted: 10/18/2016 10:14:39 AM EDT
[Last Edit: Bye_Felicia]
[#2]
Drinks.
Fucking drinks are kicking my ass. I cannot do diet soda, I tried for awhile, I noticed my sweet cravings went up and I get a sick feeling in the mornings. Fuck that. So I'm back to water and unsweetened tea. I can't stand coffee for anything more than a cup at the most, and not every day. I'm one of those people that has to be constantly drinking something.... Anyone got some ideas for stuff that doesn't contain a ton of carbs OR artificial sweeteners? Otherwise I'm loving this lifestyle. I keep steadily losing fat (even if the scale doesn't move other things do). Ran into a business associatte the other day, she had to take a double look because she couldn't believe how much wieght I'd lost. She actually wondered if I had been sick... 
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Posted: 10/18/2016 10:23:12 AM EDT
[#3]
Quote HistoryOriginally Posted By Tim_McBride:
Drinks. Fucking drinks are kicking my ass. I cannot do diet soda, I tried for awhile, I noticed my sweet cravings went up and I get a sick feeling in the mornings. Fuck that. So I'm back to water and unsweetened tea. I can't stand coffee for anything more than a cup at the most, and not every day. I'm one of those people that has to be constantly drinking something.... Anyone got some ideas for stuff that doesn't contain a ton of carbs OR artificial sweeteners? Otherwise I'm loving this lifestyle. I keep steadily losing fat (even if the scale doesn't move other things do). Ran into a business associatte the other day, she had to take a double look because she couldn't believe how much wieght I'd lost. She actually wondered if I had been sick... I'm one of those constant drinkers too. I use carbonated water to scratch that itch for something a little more than plain water. Avoid the flavored ones for the most part as they have sugar and/or artificial sweeteners. Perrier has some very mildly flavored ones that don't contain either. The flavoring is almost more of a faint aroma than something you actually taste. I like the L'Orange ones. |
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Posted: 10/18/2016 10:25:59 AM EDT
[#4]
Quote HistoryOriginally Posted By Tim_McBride:
Drinks. Fucking drinks are kicking my ass. I cannot do diet soda, I tried for awhile, I noticed my sweet cravings went up and I get a sick feeling in the mornings. Fuck that. So I'm back to water and unsweetened tea. I can't stand coffee for anything more than a cup at the most, and not every day. I'm one of those people that has to be constantly drinking something.... Anyone got some ideas for stuff that doesn't contain a ton of carbs OR artificial sweeteners? Otherwise I'm loving this lifestyle. I keep steadily losing fat (even if the scale doesn't move other things do). Ran into a business associatte the other day, she had to take a double look because she couldn't believe how much wieght I'd lost. She actually wondered if I had been sick... You may want to try the great value diet root beer from Walmart. It's $0.84 for a 2 liter and my go to when I'm not drinking water. I used to drink a lot of tea but decided to minimize my caffeine intake. |
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Posted: 10/18/2016 11:36:12 AM EDT
[#5]
Quote HistoryOriginally Posted By Tim_McBride: Drinks. Fucking drinks are kicking my ass. I cannot do diet soda, I tried for awhile, I noticed my sweet cravings went up and I get a sick feeling in the mornings. Fuck that. So I'm back to water and unsweetened tea. I can't stand coffee for anything more than a cup at the most, and not every day. I'm one of those people that has to be constantly drinking something.... Anyone got some ideas for stuff that doesn't contain a ton of carbs OR artificial sweeteners? Otherwise I'm loving this lifestyle. I keep steadily losing fat (even if the scale doesn't move other things do). Ran into a business associatte the other day, she had to take a double look because she couldn't believe how much wieght I'd lost. She actually wondered if I had been sick... I have dabbled with Mio and other similar products but am concerned with the chemicals in them. I stumbled across these on Amazon: https://www.amazon.com/gp/product/B010KMLUNI/ref=oh_aui_detailpage_o04_s00?ie=UTF8&psc=1 This company makes some other flavors, but I can't say I was thrilled with them. They recently reformulated the blue and blackberry and the black cherry. Of those two I like the blue and blackberry one the best. |
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MI, USA
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Posted: 10/18/2016 11:46:49 AM EDT
[#6]
I've been satisfied with water. Coffee in the morning at work. Maybe try just a little lemon juice (not sure how many sugars?) or citric acid? Or maybe a drop or two of lemon, orange, or raspberry extract per large glass?
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Posted: 10/18/2016 11:50:02 AM EDT
[#7]
BOOM!!!!!
Thats me falling off the wagon today.... Busiest day I have had at work yesterday (Firefighter/Paramedic) went to bed at 0300, up again at 0600. Off work at 0800, field trip with my Kids pre-K class complete, Heading to my 1st graders school for Fire Prevention now.... My 3 PreK and 4 year old wanted McDonald's. Large Chicken sandwich with fries and a diet coke..... |
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Posted: 10/18/2016 11:50:11 AM EDT
[Last Edit: BigAJ]
[#8]
Drinks.
Fucking drinks are kicking my ass. I cannot do diet soda, I tried for awhile, I noticed my sweet cravings went up and I get a sick feeling in the mornings. Fuck that. So I'm back to water and unsweetened tea. I can't stand coffee for anything more than a cup at the most, and not every day. I'm one of those people that has to be constantly drinking something.... Anyone got some ideas for stuff that doesn't contain a ton of carbs OR artificial sweeteners? Otherwise I'm loving this lifestyle. I keep steadily losing fat (even if the scale doesn't move other things do). Ran into a business associatte the other day, she had to take a double look because she couldn't believe how much wieght I'd lost. She actually wondered if I had been sick...  You might try the LaCroix Sparkling Water? |
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Posted: 10/18/2016 11:54:01 AM EDT
[#9]
Sad thing is.... I have never liked McDonald's, it just happens to be where we are.
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Posted: 10/18/2016 12:12:57 PM EDT
[#10]
Quote HistoryI'll try this and the other water stuff mentioned. I think I've seen this at IGA? if not I'll have to order it or get it the next time we go out of town(We have two mom& pop grocery stores and a ShopKo, otherwise 2 hours to a walmart) |
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Posted: 10/18/2016 12:13:56 PM EDT
[#11]
Quote HistoryOriginally Posted By NCUrk:
Sad thing is.... I have never liked McDonald's, it just happens to be where we are. I get a double cheeseburger and toss the bun; when the family insists on McDs. |
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Posted: 10/18/2016 12:29:14 PM EDT
[#12]
Quote HistoryOriginally Posted By Tim_McBride:
I get a double cheeseburger and toss the bun; when the family insists on McDs. Quote HistoryOriginally Posted By Tim_McBride:
Originally Posted By NCUrk:
Sad thing is.... I have never liked McDonald's, it just happens to be where we are. I get a double cheeseburger and toss the bun; when the family insists on McDs. You can order their burgers without the bun |
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Posted: 10/18/2016 12:33:08 PM EDT
[#13]
Quote HistoryOriginally Posted By APPARITION:
You can order their burgers without the bun Quote HistoryOriginally Posted By APPARITION:
Originally Posted By Tim_McBride:
Originally Posted By NCUrk:
Sad thing is.... I have never liked McDonald's, it just happens to be where we are. I get a double cheeseburger and toss the bun; when the family insists on McDs. You can order their burgers without the bun You have too much confidence in my local McDs employees. |
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WI, USA
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Posted: 10/18/2016 12:40:22 PM EDT
[#14]
Coming up on 10 weeks on Keto and down 36.5 pounds and had an annuual physical recording the weight loss with lab work coming back: Cholesterol 178 (<200 Ideal), Triglyceride 110 (<150 Ideal), HDL 71 (>=60 Ideal), LDL 85 (<100 Ideal) after years of them being just beyond ideal levels. Still lots of work on the BMI to go though that is changing weekly.
My Doctor says not to stop anything I am doing and to increase physical exercise when possible. 
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Posted: 10/18/2016 12:41:23 PM EDT
[#15]
Quote HistoryOriginally Posted By Tim_McBride:
You have too much confidence in my local McDs employees. Quote HistoryOriginally Posted By Tim_McBride:
Originally Posted By APPARITION:
Originally Posted By Tim_McBride:
Originally Posted By NCUrk:
Sad thing is.... I have never liked McDonald's, it just happens to be where we are. I get a double cheeseburger and toss the bun; when the family insists on McDs. You can order their burgers without the bun You have too much confidence in my local McDs employees. I have seen them confused but there is generally a daycare specialist with the answer. The QP and DQP come in a salad bowl on lettuce |
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Posted: 10/18/2016 12:53:09 PM EDT
[#16]
Quote HistoryOriginally Posted By APPARITION: Post it in the recipe thread, sounds good Quote HistoryOriginally Posted By APPARITION: Originally Posted By djkest: My wife made a keto/gluten free/sugar free pumpkin cheesecake this weekend. It turned out awesome. I'll get you guys the recipe if you need it. Essentially it's the Splenda cheesecake (on the splenda website) except you sub blanched almond flour for flour in the crust, and you use 1/2 splenda 1/2 swerve. For whatever reason we've found that using Philly cream cheese in the bulk packs from Costco seems to have the best flavor/texture. Post it in the recipe thread, sounds good Yes. |
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Posted: 10/18/2016 1:06:40 PM EDT
[#17]
Quote HistoryOriginally Posted By Tangotag:
Coming up on 10 weeks on Keto and down 36.5 pounds and had an annuual physical recording the weight loss with lab work coming back: Cholesterol 178 (<200 Ideal), Triglyceride 110 (<150 Ideal), HDL 71 (>=60 Ideal), LDL 85 (<100 Ideal) after years of them being just beyond ideal levels. Still lots of work on the BMI to go though that is changing weekly. My Doctor says not to stop anything I am doing and to increase physical exercise when possible. Forget the BMI. It's not applicable on an individual basis. The health care industry should just stop using it, period. |
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WI, USA
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Posted: 10/18/2016 1:19:11 PM EDT
[#18]
Quote HistoryOriginally Posted By rcav8r:
Forget the BMI. It's not applicable on an individual basis. The health care industry should just stop using it, period. Quote HistoryOriginally Posted By rcav8r:
Originally Posted By Tangotag:
Coming up on 10 weeks on Keto and down 36.5 pounds and had an annuual physical recording the weight loss with lab work coming back: Cholesterol 178 (<200 Ideal), Triglyceride 110 (<150 Ideal), HDL 71 (>=60 Ideal), LDL 85 (<100 Ideal) after years of them being just beyond ideal levels. Still lots of work on the BMI to go though that is changing weekly. My Doctor says not to stop anything I am doing and to increase physical exercise when possible. Forget the BMI. It's not applicable on an individual basis. The health care industry should just stop using it, period. I still have 43 pounds more to loose until I get back to the weight range where I used to at least be able to pass the Army's tape test. Just slimming down into the "Overweight" BMI category would do that for me.
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Posted: 10/18/2016 2:25:17 PM EDT
[#19]
BMI is a good target to shoot for if you're of average build. If you have more muscle mass than average, then it's not. But it's really not about weight, it's about fat.
I think an immersion bodyfat test is probably the most financially efficient way to accurately measure your body fat. I've heard of people actually getting an MRI to measure their body fat, and while I imagine that's the most accurate way to do it, it's probably expensive. I think the electronic body fat testers and scales are probably only good for checking the general trend of fat loss. One interesting take on BMI is Halls version which puts you in a percentile based on your height, weight, sex, and age. http://halls.md/body-mass-index/av.htm, at least you know how you measure up to other people in your age-group. But basically, over the long-term, if you stay on a ketogenic diet, you'll continue to get leaner and leaner. |
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CO, USA
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Posted: 10/18/2016 2:34:29 PM EDT
[#20]
Quote HistoryOriginally Posted By NCUrk:
Sad thing is.... I have never liked McDonald's, it just happens to be where we are. Meh, just start over :) |
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Posted: 10/18/2016 3:43:31 PM EDT
[#21]
McDonald's was just a speed bump. Been in Keto for close to 4 months now, will probably be back in by bedtime tonight, if I am not already. Just mad at having that place picked for me for a cheat.... Was tired, in a foul mood and mad a stupid decision. Such is life, can't dwell on it.
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Posted: 10/18/2016 4:06:47 PM EDT
[#22]
Quote HistoryOriginally Posted By NCUrk:
McDonald's was just a speed bump. Been in Keto for close to 4 months now, will probably be back in by bedtime tonight, if I am not already. Just mad at having that place picked for me for a cheat.... Was tired, in a foul mood and mad a stupid decision. Such is life, can't dwell on it. Don't sweat it, everyone goes through the same kind of emotion and guilt when they "fall off the wagon". You nailed it, one crappy meal isn't going to do much to you. It's when people fall, and then say "fuck it", and go back to eating crap daily. The bun, breading, and fries probably didn't add up to more than 100g of carbs. Go walk 10k steps and sin no more
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Posted: 10/18/2016 9:23:58 PM EDT
[Last Edit: 96Ag]
[#23]
Quote HistoryOriginally Posted By Qweevox: BMI is a good target to shoot for if you're of average build. If you have more muscle mass than average, then it's not. But it's really not about weight, it's about fat. I think an immersion bodyfat test is probably the most financially efficient way to accurately measure your body fat. I've heard of people actually getting an MRI to measure their body fat, and while I imagine that's the most accurate way to do it, it's probably expensive. I think the electronic body fat testers and scales are probably only good for checking the general trend of fat loss. One interesting take on BMI is Halls version which puts you in a percentile based on your height, weight, sex, and age. http://halls.md/body-mass-index/av.htm, at least you know how you measure up to other people in your age-group. But basically, over the long-term, if you stay on a ketogenic diet, you'll continue to get leaner and leaner. I had a physical today and I was at 24.5% body fat. My BMI was a touch over 30. The doc told me that the numbers were a bit skewed and that I was more dense than average. It was the first time I had had a doctor acknowledge that BMI wasn't that great. It was cool to see that of the 231 lbs, 57 was fat. He was sure to tell me that you do need to have some fat and that getting rid of all 57 lbs is not a healthy goal.  I did the Bod Pod to test for body fat. Frustrating news was that my cholesterol and triglycerides have not improved at all.  Also had elevated liver enzymes. Doc said to keep going based on the fat loss but I have to schedule a heart CT now. |
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Posted: 10/18/2016 9:58:51 PM EDT
[Last Edit: KwaiChangCaine]
[#24]
Down to 192.2 both yesterday and this morning, from 237 when I started keto earlier this year. Still slowly losing weight without even trying. If I lose much more I will have to work at putting on some muscle or I will be looking too skinny!
I just eat what I like when I want and haven't kept track of anything besides my weight for months now, other than normally avoiding meals with a lot of carbs. Two eggs and some ham for breakfast around 9 AM. Got hungry for lunch and had a medium tomato and and some pickled herring. That was it over 7 hours ago and I just got hungry again and put six chicken thighs with Cajun seasoning in the oven for dinner. I'll have two of those and some Halo Top ice cream for dinner. Not hungry enough for a side and ice cream, and that Halo Top is amazing.  A nutritionally balanced day would have a better side though, like yesterday I had a salad and the day before some broccoli.
Once you adapt, and if you really like it, like I do, it just becomes easy and seems so natural. If I eat crappy carbs for whatever reason like family is in town, my daughter makes a meal, or I have to hit the drive through on the run, it's no big deal. I might gain a couple pounds if I do that for a few days in a row but they fall right back off a few days later. No worries here. Hell, last week I had white rice and turkey & gravy squad MREs from 2007 that I wanted to use up for three days in a row and my weight didn't go up at all. ETA: I should clarify - This post just describes how easy it is for me now, and how much I enjoy this lifestyle. It wasn't that easy when I started, and I only got here by learning and strictly following the keto eating guidelines. I got to where I'm at now by doing that and committing and adapting. I can't believe that I had pasta meals and beer almost every day for decades before this. Now I have no desire for those things, not one little bit. |
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Posted: 10/19/2016 10:45:24 AM EDT
[#25]
Quote HistoryOriginally Posted By Tim_McBride:
I'll try this and the other water stuff mentioned. I think I've seen this at IGA? if not I'll have to order it or get it the next time we go out of town(We have two mom& pop grocery stores and a ShopKo, otherwise 2 hours to a walmart) Quote HistoryOriginally Posted By Tim_McBride:
I'll try this and the other water stuff mentioned. I think I've seen this at IGA? if not I'll have to order it or get it the next time we go out of town(We have two mom& pop grocery stores and a ShopKo, otherwise 2 hours to a walmart) LaCroix is pretty good stuff. I have never been a big soda drinker, mostly coffee and water. But I occasionally do crave something with a little flavor to it, these fit that need well. |
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Posted: 10/19/2016 10:49:15 AM EDT
[#26]
Quote HistoryOriginally Posted By Qweevox:
Don't sweat it, everyone goes through the same kind of emotion and guilt when they "fall off the wagon". You nailed it, one crappy meal isn't going to do much to you. It's when people fall, and then say "fuck it", and go back to eating crap daily. The bun, breading, and fries probably didn't add up to more than 100g of carbs. Go walk 10k steps and sin no more
Quote HistoryOriginally Posted By Qweevox:
Originally Posted By NCUrk:
McDonald's was just a speed bump. Been in Keto for close to 4 months now, will probably be back in by bedtime tonight, if I am not already. Just mad at having that place picked for me for a cheat.... Was tired, in a foul mood and mad a stupid decision. Such is life, can't dwell on it. Don't sweat it, everyone goes through the same kind of emotion and guilt when they "fall off the wagon". You nailed it, one crappy meal isn't going to do much to you. It's when people fall, and then say "fuck it", and go back to eating crap daily. The bun, breading, and fries probably didn't add up to more than 100g of carbs. Go walk 10k steps and sin no more
From what I gather it is kinda taboo amongst the Keto crowd but what is the general opinion of a monthly "cheat day" where you just eat whatever the heck you want? Thanksgiving is coming up and I am having a hard time wrapping my head around the idea of a turkey day with no stuffing, mashed potatoes, rolls or pie. |
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Posted: 10/19/2016 10:54:25 AM EDT
[#27]
Big Thanks to this thread, I was diagnosed with diabetes in July with an A1c of 10.8, went Keto and dropped 20+ lbs and A1c was 5.9 at my 3 month checkup today. Dr. couldn't believe the A1c and hinted at the lab being wrong, but said keep doing what I am doing and checkup in 3 months.
Thanks for the info and motivation from everyone in this thread 
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Posted: 10/19/2016 11:01:36 AM EDT
[#28]
Quote HistoryOriginally Posted By BigAJ:
Big Thanks to this thread, I was diagnosed with diabetes in July with an A1c of 10.8, went Keto and dropped 20+ lbs and A1c was 5.9 at my 3 month checkup today. Dr. couldn't believe the A1c and hinted at the lab being wrong, but said keep doing what I am doing and checkup in 3 months. Thanks for the info and motivation from everyone in this thread Is that with no meds? Nice job either way 
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Posted: 10/19/2016 11:14:01 AM EDT
[#29]
Originally Posted By APPARITION:
Is that with no meds? Nice job either way I was prescribed Metformin and took it for a few weeks while I monitored my Glucose, then stopped taking any meds once I had my Glucose under control thru diet. |
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Posted: 10/19/2016 11:17:32 AM EDT
[#30]
Quote HistoryOriginally Posted By BigAJ:
I was prescribed Metformin and took it for a few weeks while I monitored my Glucose, then stopped taking any meds once I had my Glucose under control thru diet. Quote HistoryOriginally Posted By BigAJ:
Originally Posted By APPARITION:
Is that with no meds? Nice job either way I was prescribed Metformin and took it for a few weeks while I monitored my Glucose, then stopped taking any meds once I had my Glucose under control thru diet. Awesome |
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IA, USA
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Posted: 10/19/2016 11:23:54 AM EDT
[#31]
Quote HistoryOriginally Posted By Tim_McBride:
Drinks. Fucking drinks are kicking my ass. I cannot do diet soda, I tried for awhile, I noticed my sweet cravings went up and I get a sick feeling in the mornings. Fuck that. So I'm back to water and unsweetened tea. I can't stand coffee for anything more than a cup at the most, and not every day. I'm one of those people that has to be constantly drinking something.... Anyone got some ideas for stuff that doesn't contain a ton of carbs OR artificial sweeteners? Otherwise I'm loving this lifestyle. I keep steadily losing fat (even if the scale doesn't move other things do). Ran into a business associatte the other day, she had to take a double look because she couldn't believe how much wieght I'd lost. She actually wondered if I had been sick... I've been pretty happy with Monster Rehab |
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CO, USA
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Posted: 10/19/2016 11:29:18 AM EDT
[#32]
Quote HistoryOriginally Posted By NCUrk:
McDonald's was just a speed bump. Been in Keto for close to 4 months now, will probably be back in by bedtime tonight, if I am not already. Just mad at having that place picked for me for a cheat.... Was tired, in a foul mood and mad a stupid decision. Such is life, can't dwell on it. Shit happens Brother. Just get back on the wagon and keep going. |
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Posted: 10/19/2016 11:34:42 AM EDT
[#33]
Quote HistoryOriginally Posted By Atomic_Ferret:
From what I gather it is kinda taboo amongst the Keto crowd but what is the general opinion of a monthly "cheat day" where you just eat whatever the heck you want? Thanksgiving is coming up and I am having a hard time wrapping my head around the idea of a turkey day with no stuffing, mashed potatoes, rolls or pie. Quote HistoryOriginally Posted By Atomic_Ferret:
Originally Posted By Qweevox:
Originally Posted By NCUrk:
McDonald's was just a speed bump. Been in Keto for close to 4 months now, will probably be back in by bedtime tonight, if I am not already. Just mad at having that place picked for me for a cheat.... Was tired, in a foul mood and mad a stupid decision. Such is life, can't dwell on it. Don't sweat it, everyone goes through the same kind of emotion and guilt when they "fall off the wagon". You nailed it, one crappy meal isn't going to do much to you. It's when people fall, and then say "fuck it", and go back to eating crap daily. The bun, breading, and fries probably didn't add up to more than 100g of carbs. Go walk 10k steps and sin no more
From what I gather it is kinda taboo amongst the Keto crowd but what is the general opinion of a monthly "cheat day" where you just eat whatever the heck you want? Thanksgiving is coming up and I am having a hard time wrapping my head around the idea of a turkey day with no stuffing, mashed potatoes, rolls or pie. Do what works for you. There is no absolute formula that works for everyone. Some people do extreme carb days once a week, and still manage to remain lean. I think people who need to lose a lot of fat, need to stay focused and not mess around with "cheat days" while cutting. But once you've gained your discipline over your diet (food doesn't rule your life), and have cut all the fat you want to cut. A single day of eating modern isn't going to hurt you. During holidays and vacations I don't stay ketogenic. Christmas, Thanksgiving, family celebrations, and vacations I just don't sweat it. Earlier in this thread I talked about going modern during vacations. This past July I ate more or less modern while on vacation with the family. We ate out quite a bit, and I wasn't concerned about what I ate or drank. (...and I did an Epcot around the world with beer ) I weighed a bit more after my week of dietary debauchery, but it was mostly water weight, because I lost every bit of it within a week.
A big part of this lifestyle for me is gaining metabolic flexibility. Because I'm not inundating my body with refined sugars and carbs on a regular basis, I'm not insulin resistant, I can handle fats, proteins, and carbs easily. That might not be the same for everyone in this thread. There are guys who've developed Type 2 diabetes, or have other metabolic challenges, and might not be able to do what I do. We all need to find our own way in this. |
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CO, USA
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Posted: 10/19/2016 11:35:13 AM EDT
[#34]
Quote HistoryOriginally Posted By 96Ag:
I had a physical today and I was at 24.5% body fat. My BMI was a touch over 30. The doc told me that the numbers were a bit skewed and that I was more dense than average. It was the first time I had had a doctor acknowledge that BMI wasn't that great. It was cool to see that of the 231 lbs, 57 was fat. He was sure to tell me that you do need to have some fat and that getting rid of all 57 lbs is not a healthy goal.
I did the Bod Pod to test for body fat. Frustrating news was that my cholesterol and triglycerides have not improved at all. Also had elevated liver enzymes. Doc said to keep going based on the fat loss but I have to schedule a heart CT now.
Quote HistoryOriginally Posted By 96Ag:
Originally Posted By Qweevox:
BMI is a good target to shoot for if you're of average build. If you have more muscle mass than average, then it's not. But it's really not about weight, it's about fat. I think an immersion bodyfat test is probably the most financially efficient way to accurately measure your body fat. I've heard of people actually getting an MRI to measure their body fat, and while I imagine that's the most accurate way to do it, it's probably expensive. I think the electronic body fat testers and scales are probably only good for checking the general trend of fat loss. One interesting take on BMI is Halls version which puts you in a percentile based on your height, weight, sex, and age. http://halls.md/body-mass-index/av.htm, at least you know how you measure up to other people in your age-group. But basically, over the long-term, if you stay on a ketogenic diet, you'll continue to get leaner and leaner. I had a physical today and I was at 24.5% body fat. My BMI was a touch over 30. The doc told me that the numbers were a bit skewed and that I was more dense than average. It was the first time I had had a doctor acknowledge that BMI wasn't that great. It was cool to see that of the 231 lbs, 57 was fat. He was sure to tell me that you do need to have some fat and that getting rid of all 57 lbs is not a healthy goal.
I did the Bod Pod to test for body fat. Frustrating news was that my cholesterol and triglycerides have not improved at all. Also had elevated liver enzymes. Doc said to keep going based on the fat loss but I have to schedule a heart CT now.
Your numbers should be expectedly high. Lipolysis is ramped up in your body. You're circulating lots of fat for energy. Part of that metabolization of fat includes the release of small amounts of cholesterol that get stored with it. If you were in a stabilized maintenance weight stage I would give the numbers a bit of thought. Until then, keep doing what you're doing. |
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Posted: 10/19/2016 11:36:11 AM EDT
[#35]
Quote HistoryOriginally Posted By Atomic_Ferret:
From what I gather it is kinda taboo amongst the Keto crowd but what is the general opinion of a monthly "cheat day" where you just eat whatever the heck you want? Thanksgiving is coming up and I am having a hard time wrapping my head around the idea of a turkey day with no stuffing, mashed potatoes, rolls or pie. Quote HistoryOriginally Posted By Atomic_Ferret:
Originally Posted By Qweevox:
Originally Posted By NCUrk:
McDonald's was just a speed bump. Been in Keto for close to 4 months now, will probably be back in by bedtime tonight, if I am not already. Just mad at having that place picked for me for a cheat.... Was tired, in a foul mood and mad a stupid decision. Such is life, can't dwell on it. Don't sweat it, everyone goes through the same kind of emotion and guilt when they "fall off the wagon". You nailed it, one crappy meal isn't going to do much to you. It's when people fall, and then say "fuck it", and go back to eating crap daily. The bun, breading, and fries probably didn't add up to more than 100g of carbs. Go walk 10k steps and sin no more
From what I gather it is kinda taboo amongst the Keto crowd but what is the general opinion of a monthly "cheat day" where you just eat whatever the heck you want? Thanksgiving is coming up and I am having a hard time wrapping my head around the idea of a turkey day with no stuffing, mashed potatoes, rolls or pie. Wife and I do one a month. We don't go stupid crazy, but she will order a whole grain pancake with her normal breakfast, butter and sugar free syrup. I might get an order of home fries added to my breakfast. Then we do a normal lunch and might go out to eat dinner. Again, you can still eat within the diet, but just add a little. We find the longer we do it, the less we "Need" to cheat. |
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CO, USA
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Posted: 10/19/2016 11:37:30 AM EDT
[#36]
Quote HistoryOriginally Posted By stewie97:
I've been pretty happy with Monster Rehab Quote HistoryOriginally Posted By stewie97:
Originally Posted By Tim_McBride:
Drinks. Fucking drinks are kicking my ass. I cannot do diet soda, I tried for awhile, I noticed my sweet cravings went up and I get a sick feeling in the mornings. Fuck that. So I'm back to water and unsweetened tea. I can't stand coffee for anything more than a cup at the most, and not every day. I'm one of those people that has to be constantly drinking something.... Anyone got some ideas for stuff that doesn't contain a ton of carbs OR artificial sweeteners? Otherwise I'm loving this lifestyle. I keep steadily losing fat (even if the scale doesn't move other things do). Ran into a business associatte the other day, she had to take a double look because she couldn't believe how much wieght I'd lost. She actually wondered if I had been sick... I've been pretty happy with Monster Rehab I drink the 2 carb Rock Star Pure Zero's fairly often. Not the healthiest... :) |
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Posted: 10/19/2016 11:37:39 AM EDT
[#37]
Quote HistoryOriginally Posted By stewie97:
I've been pretty happy with Monster Rehab Quote HistoryOriginally Posted By stewie97:
Originally Posted By Tim_McBride:
Drinks. Fucking drinks are kicking my ass. I cannot do diet soda, I tried for awhile, I noticed my sweet cravings went up and I get a sick feeling in the mornings. Fuck that. So I'm back to water and unsweetened tea. I can't stand coffee for anything more than a cup at the most, and not every day. I'm one of those people that has to be constantly drinking something.... Anyone got some ideas for stuff that doesn't contain a ton of carbs OR artificial sweeteners? Otherwise I'm loving this lifestyle. I keep steadily losing fat (even if the scale doesn't move other things do). Ran into a business associatte the other day, she had to take a double look because she couldn't believe how much wieght I'd lost. She actually wondered if I had been sick... I've been pretty happy with Monster Rehab I am a big fan of Crystal Light Lemonade. I do probably 2 or 3 quarts a day. |
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NV, USA
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Posted: 10/19/2016 11:37:52 AM EDT
[#38]
Quote HistoryOriginally Posted By rcav8r:
You guys gotta watch that almond flour. Can be a sneaky source of carbs if you aren't careful. It's actually best if you try not to replicate treats and comfort foods that use almond flour (among other things). That being said, I do make those chocolate fat bombs with almond butter instead of peanut butter because I see it as the lesser evil between the two. But they do get spread out over the course of almost 2 weeks. I'm getting pretty close to my goal weight and sort of shifting to building lean mass instead of losing. At 6'2 and 190 when i checked almost a month ago lifting 3 days a week with some extra cardio i don't have to be very strict. I pretty much nevet try to replicate bread stuff but good spicy chili with no cornbread is too much heat. Next time i think i'll do the porkrind pizza crust with it instead |
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Posted: 10/19/2016 11:53:50 AM EDT
[Last Edit: Bye_Felicia]
[#39]
The LaCroix was a good suggestion.
Thanks I work part time at a hospital as an extra job and they did free blood labs today. Fasting glucose was 92 Total Cholesterol was 177; LDL 115, HDL 38 Trig 97 Need to get my HDL up, I eat tuna or salmon 3 times a week, but don't always use mayo and stuff with the good fats. I cook with olive oil and coconut oil however. |
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Posted: 10/19/2016 12:17:36 PM EDT
[#40]
Quote HistoryOriginally Posted By Qweevox:
Do what works for you. There is no absolute formula that works for everyone. Some people do extreme carb days once a week, and still manage to remain lean. I think people who need to lose a lot of fat, need to stay focused and not mess around with "cheat days" while cutting. But once you've gained your discipline over your diet (food doesn't rule your life), and have cut all the fat you want to cut. A single day of eating modern isn't going to hurt you. During holidays and vacations I don't stay ketogenic. Christmas, Thanksgiving, family celebrations, and vacations I just don't sweat it. Earlier in this thread I talked about going modern during vacations. This past July I ate more or less modern while on vacation with the family. We ate out quite a bit, and I wasn't concerned about what I ate or drank. (...and I did an Epcot around the world with beer ) I weighed a bit more after my week of dietary debauchery, but it was mostly water weight, because I lost every bit of it within a week.
A big part of this lifestyle for me is gaining metabolic flexibility. Because I'm not inundating my body with refined sugars and carbs on a regular basis, I'm not insulin resistant, I can handle fats, proteins, and carbs easily. That might not be the same for everyone in this thread. There are guys who've developed Type 2 diabetes, or have other metabolic challenges, and might not be able to do what I do. We all need to find our own way in this. Quote HistoryOriginally Posted By Qweevox:
Originally Posted By Atomic_Ferret:
Originally Posted By Qweevox:
Originally Posted By NCUrk:
McDonald's was just a speed bump. Been in Keto for close to 4 months now, will probably be back in by bedtime tonight, if I am not already. Just mad at having that place picked for me for a cheat.... Was tired, in a foul mood and mad a stupid decision. Such is life, can't dwell on it. Don't sweat it, everyone goes through the same kind of emotion and guilt when they "fall off the wagon". You nailed it, one crappy meal isn't going to do much to you. It's when people fall, and then say "fuck it", and go back to eating crap daily. The bun, breading, and fries probably didn't add up to more than 100g of carbs. Go walk 10k steps and sin no more
From what I gather it is kinda taboo amongst the Keto crowd but what is the general opinion of a monthly "cheat day" where you just eat whatever the heck you want? Thanksgiving is coming up and I am having a hard time wrapping my head around the idea of a turkey day with no stuffing, mashed potatoes, rolls or pie. Do what works for you. There is no absolute formula that works for everyone. Some people do extreme carb days once a week, and still manage to remain lean. I think people who need to lose a lot of fat, need to stay focused and not mess around with "cheat days" while cutting. But once you've gained your discipline over your diet (food doesn't rule your life), and have cut all the fat you want to cut. A single day of eating modern isn't going to hurt you. During holidays and vacations I don't stay ketogenic. Christmas, Thanksgiving, family celebrations, and vacations I just don't sweat it. Earlier in this thread I talked about going modern during vacations. This past July I ate more or less modern while on vacation with the family. We ate out quite a bit, and I wasn't concerned about what I ate or drank. (...and I did an Epcot around the world with beer ) I weighed a bit more after my week of dietary debauchery, but it was mostly water weight, because I lost every bit of it within a week.
A big part of this lifestyle for me is gaining metabolic flexibility. Because I'm not inundating my body with refined sugars and carbs on a regular basis, I'm not insulin resistant, I can handle fats, proteins, and carbs easily. That might not be the same for everyone in this thread. There are guys who've developed Type 2 diabetes, or have other metabolic challenges, and might not be able to do what I do. We all need to find our own way in this. Thanks. I am not really in the food addict camp nor do I need to lose a ton of weight (this is more to stop and reverse a growing spare tire rather then lose an adult male worth of weight). Just wasn't sure how much of a negative impact a monthly cheat would have. |
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NV, USA
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Posted: 10/19/2016 12:18:34 PM EDT
[#41]
Quote HistoryOriginally Posted By Tim_McBride:
I'll try this and the other water stuff mentioned. I think I've seen this at IGA? if not I'll have to order it or get it the next time we go out of town(We have two mom& pop grocery stores and a ShopKo, otherwise 2 hours to a walmart) Quote HistoryOriginally Posted By Tim_McBride:
I'll try this and the other water stuff mentioned. I think I've seen this at IGA? if not I'll have to order it or get it the next time we go out of town(We have two mom& pop grocery stores and a ShopKo, otherwise 2 hours to a walmart) i use the lacroix lime sparkling water as a mixer for adult beverages with a lime wedge. i also just go cheap and get generic lime soda water sometimes. |
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NV, USA
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Posted: 10/19/2016 12:27:07 PM EDT
[#42]
Quote HistoryOriginally Posted By Atomic_Ferret:
Thanks. I am not really in the food addict camp nor do I need to lose a ton of weight (this is more to stop and reverse a growing spare tire rather then lose an adult male worth of weight). Just wasn't sure how much of a negative impact a monthly cheat would have. Quote HistoryOriginally Posted By Atomic_Ferret:
Originally Posted By Qweevox:
Originally Posted By Atomic_Ferret:
Originally Posted By Qweevox:
Originally Posted By NCUrk:
McDonald's was just a speed bump. Been in Keto for close to 4 months now, will probably be back in by bedtime tonight, if I am not already. Just mad at having that place picked for me for a cheat.... Was tired, in a foul mood and mad a stupid decision. Such is life, can't dwell on it. Don't sweat it, everyone goes through the same kind of emotion and guilt when they "fall off the wagon". You nailed it, one crappy meal isn't going to do much to you. It's when people fall, and then say "fuck it", and go back to eating crap daily. The bun, breading, and fries probably didn't add up to more than 100g of carbs. Go walk 10k steps and sin no more
From what I gather it is kinda taboo amongst the Keto crowd but what is the general opinion of a monthly "cheat day" where you just eat whatever the heck you want? Thanksgiving is coming up and I am having a hard time wrapping my head around the idea of a turkey day with no stuffing, mashed potatoes, rolls or pie. Do what works for you. There is no absolute formula that works for everyone. Some people do extreme carb days once a week, and still manage to remain lean. I think people who need to lose a lot of fat, need to stay focused and not mess around with "cheat days" while cutting. But once you've gained your discipline over your diet (food doesn't rule your life), and have cut all the fat you want to cut. A single day of eating modern isn't going to hurt you. During holidays and vacations I don't stay ketogenic. Christmas, Thanksgiving, family celebrations, and vacations I just don't sweat it. Earlier in this thread I talked about going modern during vacations. This past July I ate more or less modern while on vacation with the family. We ate out quite a bit, and I wasn't concerned about what I ate or drank. (...and I did an Epcot around the world with beer ) I weighed a bit more after my week of dietary debauchery, but it was mostly water weight, because I lost every bit of it within a week.
A big part of this lifestyle for me is gaining metabolic flexibility. Because I'm not inundating my body with refined sugars and carbs on a regular basis, I'm not insulin resistant, I can handle fats, proteins, and carbs easily. That might not be the same for everyone in this thread. There are guys who've developed Type 2 diabetes, or have other metabolic challenges, and might not be able to do what I do. We all need to find our own way in this. Thanks. I am not really in the food addict camp nor do I need to lose a ton of weight (this is more to stop and reverse a growing spare tire rather then lose an adult male worth of weight). Just wasn't sure how much of a negative impact a monthly cheat would have. for a lot of people an occasional cheat will help with a weight loss stall. I don't really like the monthly cheat personally, you end up going overboard. I will just let myself have something not very keto friendly if it is something i want typically no more often than once a week usually much less frequently than that. Slice of pizza and a couple beers while i'm out with the guys on a weekend and then back at it all week and i seem to lose more weight than if i kept it strict. YMMV |
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Posted: 10/19/2016 12:41:00 PM EDT
[#43]
For the reply above. Quote limit was reached.
Good info, I have kind of hit a stall point. I was also asked to evict the beer from the fridge (relocated to the garage fridge). Was kinda bummed thinking "well, no more of these ever again" and almost tossed them in the trash. Not a big drinker but an occasional pint of good craft beer is something I enjoy. Good to know it can have some potential benefit. |
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Posted: 10/19/2016 12:42:22 PM EDT
[#44]
The further I get into this diet the more addicted to feeling good I become.
At this point water, tea, and coffee are all I drink anymore. |
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Posted: 10/19/2016 1:26:20 PM EDT
[#45]
Any one else notice an improvement in their vision while on low-carb?
It's much sharper for me. |
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Posted: 10/19/2016 2:42:05 PM EDT
[#46]
Quote HistoryOriginally Posted By Obo2:
I'm getting pretty close to my goal weight and sort of shifting to building lean mass instead of losing. At 6'2 and 190 when i checked almost a month ago lifting 3 days a week with some extra cardio i don't have to be very strict. I pretty much nevet try to replicate bread stuff but good spicy chili with no cornbread is too much heat. Next time i think i'll do the porkrind pizza crust with it instead Quote HistoryOriginally Posted By Obo2:
Originally Posted By rcav8r:
You guys gotta watch that almond flour. Can be a sneaky source of carbs if you aren't careful. It's actually best if you try not to replicate treats and comfort foods that use almond flour (among other things). That being said, I do make those chocolate fat bombs with almond butter instead of peanut butter because I see it as the lesser evil between the two. But they do get spread out over the course of almost 2 weeks. I'm getting pretty close to my goal weight and sort of shifting to building lean mass instead of losing. At 6'2 and 190 when i checked almost a month ago lifting 3 days a week with some extra cardio i don't have to be very strict. I pretty much nevet try to replicate bread stuff but good spicy chili with no cornbread is too much heat. Next time i think i'll do the porkrind pizza crust with it instead Funny! I had the chili urge when I woke up Monday morning and made a batch because I was working from home. We haven't had any since last winter, with beans.  It was damn good with some Kerry Gold on a biscuit.
I've been in a stall regarding the weight loss but the blood sugar has been perfect. I decided to go off the wagon for a week to see if can motivate my metabolism. |
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Posted: 10/19/2016 2:46:35 PM EDT
[#47]
Since getting away from simple carbs/sugar has anyone else noticed that heartburn/indigestion is no longer a problem?
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Posted: 10/19/2016 2:51:22 PM EDT
[#48]
Quote HistoryOriginally Posted By Atomic_Ferret:
For the reply above. Quote limit was reached. Good info, I have kind of hit a stall point. I was also asked to evict the beer from the fridge (relocated to the garage fridge). Was kinda bummed thinking "well, no more of these ever again" and almost tossed them in the trash. Not a big drinker but an occasional pint of good craft beer is something I enjoy. Good to know it can have some potential benefit. there is also a bit of research out there about small to moderate amounts of alcohol decreasing insulin resistance. http://www.livestrong.com/article/435315-the-effect-of-alcohol-on-insulin-resistance/ http://link.springer.com/article/10.1007/s00125-008-1031-y http://care.diabetesjournals.org/content/27/1/184.short i prefer a couple fingers of bourbon to beer anymore though |
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Posted: 10/19/2016 2:52:34 PM EDT
[Last Edit: Obo2]
[#49]
Quote HistoryOriginally Posted By billhw1:
Since getting away from simple carbs/sugar has anyone else noticed that heartburn/indigestion is no longer a problem? yes. have also confirmed when i cheat, pile of sushi with the rice and i get bad heartburn. if i stick to ahi poke and sashimi no rice no heartburn. |
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Posted: 10/19/2016 3:33:26 PM EDT
[#50]
Quote HistoryOriginally Posted By Obo2: yes. have also confirmed when i cheat, pile of sushi with the rice and i get bad heartburn. if i stick to ahi poke and sashimi no rice no heartburn. Quote HistoryOriginally Posted By Obo2: Originally Posted By billhw1: Since getting away from simple carbs/sugar has anyone else noticed that heartburn/indigestion is no longer a problem? yes. have also confirmed when i cheat, pile of sushi with the rice and i get bad heartburn. if i stick to ahi poke and sashimi no rice no heartburn. When I award myself a cheat day(s)... it will be at the sushi bar - heartburn be damned! 45 days in and down 21lbs, 3 lbs away from my original target weight of 165. |
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