At what amount of carbs do you drop out of ketosis? If I go slightly over 20g, is that OK?
Hmm... I did close to 25 yesterday and don't seem to be having any problems.It varies person to person plus how active you are.
Some people can go up to 60g a day and still stay in ketosis.
Others if they go over 20-25g will drop out of it.
Hmm... I did close to 25 yesterday and don't seem to be having any problems.
Does the hunger ever go away? It was my biggest problem before starting keto and it has only gotten worse since then.
I am in control, but I would be lying if I said that it was anything other than miserable.
I think so... I have been cooking literally every meal in gobs of coconut oil, and making keto coffee every morning with heavy cream and coconut oil.Are you having enough fats?
intermittent fasting: you're only supposed to eat during about a 6 hour window (±2 hrs) each day.
I can't do it.
Not worried about calories at all. I'm typically coming in at around 1500-1700, which is a fairly large deficit for someone my age/gender/height/weight (about 30-40% not counting exercise). Would fatty ground beef be OK? I have access to a fridge at all times of day and I'm concerned that turkey or ham would not be fatty enough. I have read that almonds are good but it is easy to go overboard and they are not always the most filling option.
Speaking of calorie deficits, what is healthy? I've heard anywhere from 30% to 60%, but that seems like a pretty wild difference to me. For reference, I have 70-90lbs to lose currently (I want to start lifting with 5x5 at some point, so I will likely not lose that much when all is said and done). Since starting keto a week ago, I am down 8lbs or so.
Just curious, do you eat that all at breakfast? My wife is doing one meal a day but I could never swing it with how hungry I get. One if the attractive parts about keto to me was the alleged disappearance of hunger pains.Go for the ground beef option. I'm shocked to see that you're still in hunger with what you're eating. Maybe keto doesn't work the same for everyone with the hunger stuff but something like this lasts me for 24 hours
Been on a low carb diet for the last three months, 30 pounds down, it does work.
Best of luck op.
Invest in Quest bars.
But don't they have high grams of sugar and carbs in them?
I think so... I have been cooking literally every meal in gobs of coconut oil, and making keto coffee every morning with heavy cream and coconut oil.
I haven't been counting anything exactly except for carbs, but I guess I could start. My meals look like this:
(after morning run)
Breakfast
- 3 eggs, 3 pieces of bacon, 3 spoonfuls of coconut oil, a few slices of hard cheese
- 12oz keto coffee with 1oz heavy cream and a spoonful of coconut oil (a tiny bit of stevia depending on how I'm feeling)
(8 hours between meals)
Dinner
- fatty protein pan-fried in 3 spoonfuls of coconut oil, likewise a selection of low-carb greens like spinach or asparagus prepared the same way
- 1-2 cups of chicken stock and 1/4 to 1/2 a cube of bullion to drink with dinner
(3 hours until bedtime)
No snacks during the day, no lunch, (I've heard intermittent fasting helps accelerate weight loss, correct me if I'm wrong here) only lots of water during the day. I have two multivitamins right before bed.
Rinse, repeat.
Just curious, do you eat that all at breakfast? My wife is doing one meal a day but I could never swing it with how hungry I get. One if the attractive parts about keto to me was the alleged disappearance of hunger pains.
I had (still have, to some extent) an insatiable, ravenous appetite before - it's what really got me into trouble, despite the decent amount of exercise I get. I even saw a weight loss specialist and we tried suppressing my appetite with pharmaceuticals (to no avail). What's saving me on keto is that all of the stuff I would turn to before to satisfy my hunger was full of sugar and carbs, and so I'm forbidden. I've just been going hungry instead.
Maybe the addition of lunch will help. I will give it a shot.
Thank you for your advice, everyone! I really appreciate the guidance here, it has proven to be extremely valuable. Does anyone know what a safe calorie deficit is for maximizing weight loss without sacrificing too much muscle mass? I'm going to focus on lifting once I weigh a little less, especially because I spend a lot of time running and hiking during the summer months. Since I'm already starving all day, I figured that I might as well maximize my deficit.
How could you not be hungry on this diet? Whether it's Keto or not, you are only eating two times a day.
I think so... I have been cooking literally every meal in gobs of coconut oil, and making keto coffee every morning with heavy cream and coconut oil.
I haven't been counting anything exactly except for carbs, but I guess I could start. My meals look like this:
(after morning run)
Breakfast
- 3 eggs, 3 pieces of bacon, 3 spoonfuls of coconut oil, a few slices of hard cheese
- 12oz keto coffee with 1oz heavy cream and a spoonful of coconut oil (a tiny bit of stevia depending on how I'm feeling)
(8 hours between meals)
Dinner
- fatty protein pan-fried in 3 spoonfuls of coconut oil, likewise a selection of low-carb greens like spinach or asparagus prepared the same way
- 1-2 cups of chicken stock and 1/4 to 1/2 a cube of bullion to drink with dinner
(3 hours until bedtime)
No snacks during the day, no lunch, (I've heard intermittent fasting helps accelerate weight loss, correct me if I'm wrong here) only lots of water during the day. I have two multivitamins right before bed.
Rinse, repeat.
I only eat two times a day at 12/1PM and then again around 7-8PM and I rarely get hungry before or after. If I do get hunger waves, I drink a glass or two of water and it usually goes away. If not, I will just have some keto-friendly snacks like pork rinds or cheese sticks but that's only on very rare occasions.
That's awesome. But if you did get hungry on that diet wouldn't the reason be kind of obvious?
Speaking of calorie deficits, what is healthy? I've heard anywhere from 30% to 60%, but that seems like a pretty wild difference to me. For reference, I have 70-90lbs to lose currently (I want to start lifting with 5x5 at some point, so I will likely not lose that much when all is said and done). Since starting keto a week ago, I am down 8lbs or so.
I think so... I have been cooking literally every meal in gobs of coconut oil, and making keto coffee every morning with heavy cream and coconut oil.
I haven't been counting anything exactly except for carbs, but I guess I could start. My meals look like this:
(after morning run)
Breakfast
- 3 eggs, 3 pieces of bacon, 3 spoonfuls of coconut oil, a few slices of hard cheese
- 12oz keto coffee with 1oz heavy cream and a spoonful of coconut oil (a tiny bit of stevia depending on how I'm feeling)
(8 hours between meals)
Dinner
- fatty protein pan-fried in 3 spoonfuls of coconut oil, likewise a selection of low-carb greens like spinach or asparagus prepared the same way
- 1-2 cups of chicken stock and 1/4 to 1/2 a cube of bullion to drink with dinner
(3 hours until bedtime)
No snacks during the day, no lunch, (I've heard intermittent fasting helps accelerate weight loss, correct me if I'm wrong here) only lots of water during the day. I have two multivitamins right before bed.
Rinse, repeat.
My wife only eats once a day (1300-1500 calories) and she is never hungry. I've heard of others who are the same on keto.How could you not be hungry on this diet? Whether it's Keto or not, you are only eating two times a day.
I drink a fuckload of water so no issues there. Why lean meat, though? I thought I wanted to load my protein with as much fat as possible. Even the most greasy McDonald's burgers are a 1:1 ratio of fat: protein typically - which means lean meats will leave a huge fat deficit to fill.I find that hunger and cravings start to disappear in about a week and will generally be gone by the 2nd week. One of the reasons I hate binging on carbs is because getting "back on" equates to having two or so weeks of cravings and hunger. The hardest part of the keto/low-carb is getting through that initial stage - after that, it's smooth sailing. I'd suggest eating more lean meats and drinking a lot of water especially when you are just starting. Rotisserie chicken is a staple for me and I try to drink about 8 bottles of water a day.
I am overweight, and I am used to eating A LOT more. I recently had a scare at the doctor about the potential for developing pre-diabetes (especially given my family history) and that is not a road I intend to travel. I'm going all in. Starting a 30-40% calorie deficit and maybe even going more once I'm fully keto adjusted.That doesnt sound like a lot of fat. In fact it doesnt evem sound like a lot of food for someone going into a keto/low-carb diet.. usually they are overweight and are used to eating a lot more.
I guess I'll have to do more research on this. I'm really worried about losing all of my muscle mass and ending up as skin and bones by the time I'm through... Would you recommend lifting weights while I lose right away, or is cardio (I also do a lot of hiking) sufficient for the time being?As long as you get enough protein, you can have a pretty serious deficit going.
That's not how it works, if I understand the science correctly. Complex carbs metabolize into sugar and wind up spiking your blood glucose. Your body then turns to that as an energy source and doesn't wind up touching your fat reserves. Keto forces your body to use fat as energy (the way it was before humanity learned to cultivate wheat and rice) and thus cuts through your fat really quickly when accompanied by a calorie deficit.Is this roughly the same as the Atkins Diet?
I think you could get the same results just cutting sugar intake to zero, and not worrying about bread or non-sugar carbs. But do as you like.
I just started so I'm definitely open to ideas. I'm going to try lunch for a while starting tomorrow and see how it goes.Everyone is different but honestly, I'd go crazy without my four smaller meals a day (averaging about 1500 calories).
I guess I'll have to do more research on this. I'm really worried about losing all of my muscle mass and ending up as skin and bones by the time I'm through... Would you recommend lifting weights while I lose right away, or is cardio (I also do a lot of hiking) sufficient for the time being?
I guess I'll have to do more research on this. I'm really worried about losing all of my muscle mass and ending up as skin and bones by the time I'm through... Would you recommend lifting weights while I lose right away, or is cardio (I also do a lot of hiking) sufficient for the time being?
My wife only eats once a day (1300-1500 calories) and she is never hungry. I've heard of others who are the same on keto.
I find that hunger and cravings start to disappear in about a week and will generally be gone by the 2nd week. One of the reasons I hate binging on carbs is because getting "back on" equates to having two or so weeks of cravings and hunger. The hardest part of the keto/low-carb is getting through that initial stage - after that, it's smooth sailing. I'd suggest eating more lean meats and drinking a lot of water especially when you are just starting. Rotisserie chicken is a staple for me and I try to drink about 8 bottles of water a day.
What do you recommend in terms of increasing fat intake? I thought that the copious amount of coconut oil had me covered but maybe not...
Sounds exactly like those 20/4 (20 hours fasting, 4 hours window where you can eat) variants of intermittent fasting. IF is flexible like no other diet.
I've lost 10 pounds in 3 weeks on Keto. It works. Stick with it. It's very expensive though so keep that in mind. Don't overload yourself with sweeteners and nuts though. Both can slow or knock you out of ketosis if you have large quantities. Use them as a treat.
Also, NOTHING kills those early sugar cravings like Sparkling Ice carbonated water. Get some immediately and take a few sips whenever you feel like you're going to break.
Also, don't go insane on the calories. Calories can still count if you're eating very large amounts. Tons of dairy can slow things down too. Just take things in moderation, eat at meals until you're moderately full, and drink tons of water. Get yourself a metal water... cup... thing and fill it up like 3 or 4 times a day. You're gonna pee a ton at first.
It sounds like you are starving yourself and hence you are hungry. This might be counter-productive.I am overweight, and I am used to eating A LOT more. I recently had a scare at the doctor about the potential for developing pre-diabetes (especially given my family history) and that is not a road I intend to travel. I'm going all in. Starting a 30-40% calorie deficit and maybe even going more once I'm fully keto adjusted.
Your problem is not eating enough. You will lose fat when you are in ketosis. There is no need to starve yourself like that. Anyway.. as for fat. Usually when people are hungry while in ketosis they are not eating enough fat, just straight protein and fiber. You can eat mountains of meat but if you are not getting enough fat you will feel hungry. Ever hear of something called rabbit starvation? From Vilhjalmur Stefanssons writings:What do you recommend in terms of increasing fat intake? I thought that the copious amount of coconut oil had me covered but maybe not...
The groups that depend on the blubber animals are the most fortunate in the hunting way of life, for they never suffer from fat-hunger. This trouble is worst, so far as North America is concerned, among those forest Indians who depend at times on rabbits, the leanest animal in the North, and who develop the extreme fat-hunger known as rabbit-starvation. Rabbit eaters, if they have no fat from another source—beaver, moose, fish—will develop diarrhea in about a week, with headache, lassitude and vague discomfort. If there are enough rabbits, the people eat till their stomachs are distended; but no matter how much they eat they feel unsatisfied. Some think a man will die sooner if he eats continually of fat-free meat than if he eats nothing, but this is a belief on which sufficient evidence for a decision has not been gathered in the North. Deaths from rabbit-starvation, or from the eating of other skinny meat, are rare; for everyone understands the principle, and any possible preventive steps are naturally taken.
Ok....so week 2, I think I might have messed up a little here and there 4 days ago I had a chicken wing that was fried beforehand, didn't take another bite and left some skin on once I found out. And then 2 nights ago I had a bite of cheesecake, worse because I only got mostly frosting and not the actual cheese. So much sugar in that one little piece, if I was in Ketosis, I'm sure that knocked me out '-(
intermittent fasting: you're only supposed to eat during about a 6 hour window (±2 hrs) each day.
I can't do it.
i think not snacking during the day isn't doing shit for you right now except keeping you hungry.
6 oz of sliced ham or turkey and a string cheese or something couldn't hurt in the middle of that eight hours between meals. and if you're worried about calories with the snacking, that's something that you can burn off w less than 30 minutes of cardio
Try one and see if it kicks you out of ketosis. i think they are a bit pricey but ive picked up the Costco version of the Quest bars in the past and theyve come in handy the few times ive needed them.Wait so are Quest bars okay on Keto?
Try one and see if it kicks you out of ketosis. i think they are a bit pricey but ive picked up the Costco version of the Quest bars in the past and theyve come in handy the few times ive needed them.
Whats the Costco version called?
https://www.costco.com/Kirkland-Signature-Variety-Protein-Bars,-40-count.product.100296106.html
Direct copy of quest bars, taste pretty good too. Can get hard though over time.
I think so... I have been cooking literally every meal in gobs of coconut oil, and making keto coffee every morning with heavy cream and coconut oil.
I haven't been counting anything exactly except for carbs, but I guess I could start. My meals look like this:
(after morning run)
Breakfast
- 3 eggs, 3 pieces of bacon, 3 spoonfuls of coconut oil, a few slices of hard cheese
- 12oz keto coffee with 1oz heavy cream and a spoonful of coconut oil (a tiny bit of stevia depending on how I'm feeling)
(8 hours between meals)
Dinner
- fatty protein pan-fried in 3 spoonfuls of coconut oil, likewise a selection of low-carb greens like spinach or asparagus prepared the same way
- 1-2 cups of chicken stock and 1/4 to 1/2 a cube of bullion to drink with dinner
(3 hours until bedtime)
No snacks during the day, no lunch, (I've heard intermittent fasting helps accelerate weight loss, correct me if I'm wrong here) only lots of water during the day. I have two multivitamins right before bed.
Rinse, repeat.
could be water retention. I get this. I hit the exercise hard for a couple of weeks and it looks like i've got nowhere, then all of a sudden the weight drops off.
my wife is seeing amazing results from low carb for breakfast and lunch and then a normal carb intake at dinner while doing HIIT mon - fri. She lowers her carb intake on sat and sunday when she isn't working out.
She felt it was going nowhere for about 5 weeks then all of a sudden the weight dropped off. She follows the Body Coaches methodology pretty religiously and its really working for her.
Can you have any cheat days on this diet?
Can you have any cheat days on this diet?
I'm attempting keto after a serious back injury has knocked me out of training. I think I should cut back on the carbs.
The hardest part for me is always breakfast. I never know what to eat! I don't really have time to cook in the mornings so eggs are a bad idea.
Can you have any cheat days on this diet?
I'm attempting keto after a serious back injury has knocked me out of training. I think I should cut back on the carbs.
The hardest part for me is always breakfast. I never know what to eat! I don't really have time to cook in the mornings so eggs are a bad idea.