re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum

quote:

---

20g

---

That 20g is killing me right now. I am usually good so far under 50g. Giving up the sugar was easy, it is figuring out the right veggies that keeps getting me.

quote:

---

It’s 20g of Net carbs not total you understand that correct?

---

Dangit, more freaking math

I have been entering it in my fitness pal, so I am as accurate as that and it does list fiber. Today was around 30g of carbs after removing fiber.

I should of passed on the corn salsa on the salad

Still trying to figure all the foods out to get me under 20g. Staying under 50g has been doable.

quote:

---

I should of passed on the corn

---

Corn is a killer. Keto is truly a lifestyle thing. It takes a couple of weeks to build the knowledge of what you can and cannot eat. It gets easier with time.

OWSA gave me the advice of pre-loading all of your meals for a few days, cook those meals, and eat them. It takes some planning, but makes life so damn easy.


The easiest thing to do for lunch is to make 10 1/2lb 80/20 burgers on Sunday. Eat them everyday for lunch. change up the greens. I like to make creamed spinach and use that as a topping. Food is fuel helps me mentally to eat that way for an extended time.

Quick update. I formally started on 8/5 and just broke the 30 pound mark. Some days I gain a few tenths of a pound, but most days I lose closer to a pound. I started at 270, weighed in at 239 today, and have a goal of 200 by December 5th (10 year anniversary cruise. Trashy, I know). I think it's going to be tough to hit that, but we'll see. Physically, I feel great.

I'm still pretty sedentary, really haven't been able to introduce exercise yet, but generally speaking, I feel great.

My biggest struggle with food is getting enough calories. I usually end the day somewhere between 900 and 1200 calories. But, like I said earlier, I feel great. Not tired, sore, or drug down at all. I'm usually around 15-17 net carbs per day.

I've found lunches are easiest as a few pieces or cheese, some pepperoni slices, salami slices, maybe a diced up egg with mayo and spices.

I don't really eat meals, just ingredients, lol. My biggest concern is when I hit my goals, trying to figure out how to transition this into a sustainable lifestyle. I'm thinking I will shift out of keto and try to maintain a low carb lifestyle if I can keep the weight from coming back.

quote:

---

My biggest struggle with food is getting enough calories. I usually end the day somewhere between 900 and 1200 calories.

---

You’re in a starvation diet right now. You shouldn’t ever target less than 1300. My target range is between 1500 and 2000 with less than 30 net carbs daily. But I understand that going lower on calories loses its natural discomfort after the first little while. Nevertheless, you do have some baseline energy needs.

While I’ve gone as low as you are reporting, the deficiencies really showed up when playing tennis and working out, and not in a good way.

Man you just gotta find a way to up the calories. Eat peanut butter, something. Under 1500 for an adult male is extremely low

It works great if you eat enough food. Different bodies react differently, but I’ve done it to slim down in the past and have done so without losing any strength/muscle mass.

There’s no way in hell to train the way one needs until Dec. 1 to lose another 40 lbs eating so little calories. Why are you sedentary if you feel great?

Of course, bias disclaimer I don’t have any interest in a keto diet as it doesn’t fit my goals (advanced lifter, muscle building).

To sustain a healthy lifestyle, I would recommend switching to a more balanced diet and incorporating vigorous exercise (1 hr) at least 6 days per week. Eat complex carbs (no sugar) and use common sense, cycle carbs on training days, etc.

quote:

---

Why are you sedentary if you feel great?

---

I work 12 hours a day at a desk. I get off work and taking care of the twin 2 year olds until it's time to put them down at 8p. At that point I'm emotionally exhausted.

Excuses, I know.

I stalled for about a week. Getting traction again and hitting 3.5 mmol ketones every evening.

ETA: went from 204 to 201 in a couple days