Who is on the KETO diet right now...

[Skytop B]

If you are doing real keto, (less than 20g carbs and no more than 80g protien) and eating to your TDEE. Be sure to keep up on your electrolyte intake or you will end up with keto flu (electrolyte imbalance). I’ve been on it that way since last May and am down 40lbs and that’s eating 2600-3500 calories a day! Now at my goal weight and feel great! It’s not about the calories, it’s about keeping insulin low! I did the 5000 calorie challenge for 2 weeks and lost 5lbs during that time. If you calorie restrict it’s no different than any other “ diet”, you will stall and begin to gain eventually. You will gain very quickly if you go back to 2, 3, 400g of carbs/day

1-2 teaspoon pink salt daily
2-400mg potassium citrate
2-400mg magnesium glycinate
B complex

[1899b]

Originally Posted by Skytop B

If you are doing real keto, (less than 20g carbs and no more than 80g protien) and eating to your TDEE. Be sure to keep up on your electrolyte intake or you will end up with keto flu (electrolyte imbalance). I’ve been on it that way since last May and am down 40lbs and that’s eating 2600-3500 calories a day! Now at my goal weight and feel great! It’s not about the calories, it’s about keeping insulin low! I did the 5000 calorie challenge for 2 weeks and lost 5lbs during that time. If you calorie restrict it’s no different than any other “ diet”, you will stall and begin to gain eventually. You will gain very quickly if you go back to 2, 3, 400g of carbs/day

1-2 teaspoon pink salt daily
2-400mg potassium citrate
2-400mg magnesium glycinate
B complex

It’s still “real” keto if you are above 20 grams of carbs and in ketosis. Keto is about being in ketosis. Some can be in ketosis with 50 to 100 grams of carbs.
Everyone has a different chemical makeup...

[troutbug]

Originally Posted by Skytop B

If you are doing real keto, (less than 20g carbs and no more than 80g protien) and eating to your TDEE. Be sure to keep up on your electrolyte intake or you will end up with keto flu (electrolyte imbalance). I’ve been on it that way since last May and am down 40lbs and that’s eating 2600-3500 calories a day! Now at my goal weight and feel great! It’s not about the calories, it’s about keeping insulin low! I did the 5000 calorie challenge for 2 weeks and lost 5lbs during that time. If you calorie restrict it’s no different than any other “ diet”, you will stall and begin to gain eventually. You will gain very quickly if you go back to 2, 3, 400g of carbs/day

1-2 teaspoon pink salt daily
2-400mg potassium citrate
2-400mg magnesium glycinate
B complex

Everyones macros will be different "real keto" is not just 1 set of macros for everyone in the world. Calories do make a different hence why the keto gains calculator is so successful and popular. You stick to the macros on it and you will lose wait. You can pick if you want to maintain, lose fat or build muscle and it calculates it all.

161 protein
110 fat (fat you do not have to meet, just helps satisfy and feel satiated)
20 carbs

calories 1714

it changes as I lose weight but I dropped 44lbs in 2 months with working out and following the macros and have the most energy I have ever had in my life.

[Sundancefisher]

Day 1

Lessons learned.

Lots of carbs everywhere.

Turned down donut and pop.

[bwackwabbit]

Originally Posted by Sundancefisher

Day 1



Lessons learned.



Lots of carbs everywhere.



Turned down donut and pop.

Good on ya! It gets easier.

Cheers,

Scott.

[Sundancefisher]

Originally Posted by bwackwabbit

Good on ya! It gets easier.

Cheers,

Scott.

Thanks

Hardest part is figuring out what I can and can’t eat. Hit a salad bar and got a lecture from a couple keto’ers. Didn’t realize how strict the veggies are. Has couple tablespoons of corn and 5 snap peas in my salad along with a smidge of raw onions. Still with a slice of chicken breast it felt healthy.

Not sure yet how to count the carbs correctly. Count grams of carbs and subtract fibre someone said for net.

Going to have to watch the videos.

[kevinhits]

Started Keto back in September...Lost almost 30 lbs so far but it is actually a lifestyle change....

I used to drink at least 2l of 1% milk everyday and starches....along with my protein and veggies....

I would of lost more than 30lbs but xmas came...LOL...

Biggest key is to stay away from the carbs and get back on track, which I do every week.....I usually have one cheat day a week now that I have been low carbs since September....

You need to use this keto diet as a lifestyle change going forward. If you do not, you will just gain all your weight back within 2 weeks to a month....

[kevinhits]

Originally Posted by Sundancefisher

Thanks

Hardest part is figuring out what I can and can’t eat. Hit a salad bar and got a lecture from a couple keto’ers. Didn’t realize how strict the veggies are. Has couple tablespoons of corn and 5 snap peas in my salad along with a smidge of raw onions. Still with a slice of chicken breast it felt healthy.

Not sure yet how to count the carbs correctly. Count grams of carbs and subtract fibre someone said for net.

Going to have to watch the videos.

Peas, corn and carrots have sugar in them which relates to carbs...

I still eat them once in awhile when i get tired of romaine, brocolli, cauliflower, zucchinni...ETC....

[troutbug]

Originally Posted by Sundancefisher

Thanks

Hardest part is figuring out what I can and can’t eat. Hit a salad bar and got a lecture from a couple keto’ers. Didn’t realize how strict the veggies are. Has couple tablespoons of corn and 5 snap peas in my salad along with a smidge of raw onions. Still with a slice of chicken breast it felt healthy.

Not sure yet how to count the carbs correctly. Count grams of carbs and subtract fibre someone said for net.

Going to have to watch the videos.

Best way is to use an app on your phone. carb counter, my fitness pal etc

[tbiddy]

So is it a general consensus that you’ll lose more calories with a Keto diet or a caloric restricted diet? When it all comes down to it, isn’t calories in vs calories out the best way to lose weight?

I’m tracking my food with an app on my iPhone. To lose 2lbs per week I can eat around 2400 calories per day. I couple that with intermittent fasting and a guy can pretty much eat what he wants but I’m more Keto leaning. Try to limit my carbs just cause they take up more of my caloric budget. But I don’t beat myself up if I eat too many. For example, today I had a couple espressos for breakfast, a bran muffin and a couple peanut butter energy balls my wife makes for lunch. For supper, I ate bout 600g of pork loin cooked Greek style with some sous vide carrots finished in butter. I’m at 1400 calories for the day and have about 1000 to spare if I want desert (or could’ve hd a bigger breakfast or lunch). Down about 15 lbs since Jan 7 (mostly water weight I’m sure). It’s all about portion control in my opinion.

[kevinhits]

Originally Posted by tbiddy

So is it a general consensus that you’ll lose more calories with a Keto diet or a caloric restricted diet? When it all comes down to it, isn’t calories in vs calories out the best way to lose weight?

I’m tracking my food with an app on my iPhone. To lose 2lbs per week I can eat around 2400 calories per day. I couple that with intermittent fasting and a guy can pretty much eat what he wants but I’m more Keto leaning. Try to limit my carbs just cause they take up more of my caloric budget. But I don’t beat myself up if I eat too many. For example, today I had a couple espressos for breakfast, a bran muffin and a couple peanut butter energy balls my wife makes for lunch. For supper, I ate bout 600g of pork loin cooked Greek style with some sous vide carrots finished in butter. I’m at 1400 calories for the day and have about 1000 to spare if I want desert (or could’ve hd a bigger breakfast or lunch). Down about 15 lbs since Jan 7 (mostly water weight I’m sure). It’s all about portion control in my opinion.

You are way more worried about calories than carbs....Do not worry about calories whatsoever....Carbs is what counts...Your pork and butter is fine...Carrots are a once in awhile.....

[RACKER]

Originally Posted by tbiddy

So is it a general consensus that you’ll lose more calories with a Keto diet or a caloric restricted diet? When it all comes down to it, isn’t calories in vs calories out the best way to lose weight?

I’m tracking my food with an app on my iPhone. To lose 2lbs per week I can eat around 2400 calories per day. I couple that with intermittent fasting and a guy can pretty much eat what he wants but I’m more Keto leaning. Try to limit my carbs just cause they take up more of my caloric budget. But I don’t beat myself up if I eat too many. For example, today I had a couple espressos for breakfast, a bran muffin and a couple peanut butter energy balls my wife makes for lunch. For supper, I ate bout 600g of pork loin cooked Greek style with some sous vide carrots finished in butter. I’m at 1400 calories for the day and have about 1000 to spare if I want desert (or could’ve hd a bigger breakfast or lunch). Down about 15 lbs since Jan 7 (mostly water weight I’m sure). It’s all about portion control in my opinion.

You are right about portion control and calories.If you reduce the amount of calories you are regularly eating every day and exercise more you will absolutely lose weight.Its all about making better choices when eating.You can still eat those terrible carbs that everyone is so worried about and lose weight.If you eat all foods and cut back on sweets you will not have those terrible cravings that leads everyone to fail.That does not mean eat away on cakes,donuts etc.Its ok to have one Timbit just not 20.

[Skytop B]

Originally Posted by tbiddy

So is it a general consensus that you’ll lose more calories with a Keto diet or a caloric restricted diet? When it all comes down to it, isn’t calories in vs calories out the best way to lose weight?

I’m tracking my food with an app on my iPhone. To lose 2lbs per week I can eat around 2400 calories per day. I couple that with intermittent fasting and a guy can pretty much eat what he wants but I’m more Keto leaning. Try to limit my carbs just cause they take up more of my caloric budget. But I don’t beat myself up if I eat too many. For example, today I had a couple espressos for breakfast, a bran muffin and a couple peanut butter energy balls my wife makes for lunch. For supper, I ate bout 600g of pork loin cooked Greek style with some sous vide carrots finished in butter. I’m at 1400 calories for the day and have about 1000 to spare if I want desert (or could’ve hd a bigger breakfast or lunch). Down about 15 lbs since Jan 7 (mostly water weight I’m sure). It’s all about portion control in my opinion.

Please watch this, lifechanging! I have never been grossly obese but for the last 15-20 years struggled with losing and gaining the same 30-40lbs. and this us exactly what my roblem was. I’ve been keto for around 9 months. Lost the 40 pounds in 3 months and have kept it iff so far. I did this without working out and eating lots, just not carbs.


https://www.youtube.com/watch?v=E2MFJhmpDjg&t=4s

[Skytop B]

Originally Posted by troutbug

Everyones macros will be different "real keto" is not just 1 set of macros for everyone in the world. Calories do make a different hence why the keto gains calculator is so successful and popular. You stick to the macros on it and you will lose wait. You can pick if you want to maintain, lose fat or build muscle and it calculates it all. It gets harder to lose the closer you get to your goal weight. Excess protein will be converted to glucose, then you are running on glucose instead of fat. Excess protein will be converted to glucose then you are running on glucose instead of fat. It gets harder to lose as you get down to that last 10lbs.

161 protein
110 fat (fat you do not have to meet, just helps satisfy and feel satiated)
20 carbs

calories 1714

it changes as I lose weight but I dropped 44lbs in 2 months with working out and following the macros and have the most energy I have ever had in my life.

Didn't mean to offend anyone there. The protocol I follow is a lot higher calories. You can't keep your insulin levels low eating 100g of carbs. The protocol I follow is to keep calories at or above your total dietary energy expendidure and to keep insulin low and glucagon high. After being on this for a while I can have a slip day and eat 200g of carbs and still be back above 0.5mmol/L keytones by noon. Yes, everyone's macros will be different but in the protocol I follow 80g is max for men, 50g for women. A person just has to try different things and see what works best for them.


My macros are as follows:

2600 calories minimum (ususally around 3000)

20g carbs
max 80g protein
+/- 270g fat


No I do not stick to this religiously but when I do I have much more energy and the fat and inflammation comes off real fast. If I stall I eat more, not less.

[Skytop B]

A few videos worth watching for the curious

https://www.youtube.com/watch?v=E2MFJhmpDjg&t=4s

https://www.youtube.com/watch?v=i-AIXBGVLNw

https://www.youtube.com/watch?v=iRdEYB6M_4Y

I took Jack's personal coaching and it works for me...

[omega50]

Originally Posted by Skytop B

If you are doing real keto, (less than 20g carbs and no more than 80g protien) and eating to your TDEE. .

I ran the #'s on KetoGains and my Carb Macros are 25 and the Protein Macros are 143.

What accounts for the difference between those #'s and what is stated above?
Seems like the above just increases fat.

[mustard73]

Originally Posted by omega50

I ran the #'s on KetoGains and my Carb Macros are 25 and the Protein Macros are 143.

What accounts for the difference between that # and what is stated above?
Seems like the above just increases fat.

I would run with the ketogains macros and calculate your body fat using the navy method. The idea is not to starve yourself but run a caloric deficit. I ran 20 percent deficit.