First time Keto, need some advice

[mxch2o81]

I started my intermittent fasting ketogenic diet Jan 31. Down 28 lbs and strength and muscle mass is good. I only do light workouts 1-2 times a week as I was 257 lbs and workouts were hard. They are getting easier. I do stay away from most oils except olive and coconut oil. I love it so far. Cognition is way up, energy mood. Just take a good multi vitamin. Also I have noticed sluggishness and figured out it was low electrolytes. Now I make sure I get all my potassium sodium calcium and magnesium. It worked wonders.
Best of luck.

 

[lilgumby]

The sluggishness is most likely from lack of carbs . Do you have more energy after a carb up day ?

 

[mxch2o81]

The sluggishness is most likely from lack of carbs . Do you have more energy after a carb up day ?

I don't feel good after carbs. It was low electrolytes. After I starting getting my electrolytes I felt great. I adjusted my diet to get what I need. I have phenomenal energy on ketosis

 

[Evers]

Thanks for all the advice guys! I will need to read through them again when I have time.

 

[Evers]

Yes op


Ur macros r wrong. 65/30/5 is what you want for keto macros.

And make sure u calculate the fiber carbs out.

Cheers guys. I thought already my pros might be a bit too high and fats too low. I will adapt that.

 

[LW64]

You can also feel sluggish from protein being too high.

Drink LOTS of water. I mean until your back teeth start to float.

Maintain a high intake of sodium (drink bouillon, salt all your food, etc.), potassium (NO bananas! take a supplement unless you're on a potassium sparing diuretic for blood pressure), and magnesium (not easy to get it in food, take 300 mg/day magnesium citrate).

 

[Eloquence]

I drink 2 gallons a day on keto. 1 gal minimum if I'm lazy on the weekend and a gym off day.

 

[mxch2o81]

I ran a small experiment. Me being bp1 might have scewed results as there are papers that suggest bp1 folks can't properly use glucose. I was told to keep net carbs 5%. So for me that is 21 g. I was keeping total below 21g. For three days I increased my total carbs to 35 g and net carbs were 18 g. Total calories remained 1700. For those the days I went out of ketosis and gain some water weight about a pound. Went back to the original way of 21 total carbs and the weight just keeps melting off. Also did a insulin test with using swerve sweetener. As the claims were no blood sugar spike and no insulin spike. Well it did and made my ketone levels drop.
Take it with a grain of salt. All I know is I am down 30.8 lbs since Jan 31. And body fat was around 46 or so and is now 36

 

[LW64]

I ran a small experiment. Me being bp1 might have scewed results as there are papers that suggest bp1 folks can't properly use glucose. I was told to keep net carbs 5%. So for me that is 21 g. I was keeping total below 21g. For three days I increased my total carbs to 35 g and net carbs were 18 g. Total calories remained 1700. For those the days I went out of ketosis and gain some water weight about a pound. Went back to the original way of 21 total carbs and the weight just keeps melting off. Also did a insulin test with using swerve sweetener. As the claims were no blood sugar spike and no insulin spike. Well it did and made my ketone levels drop.
Take it with a grain of salt. All I know is I am down 30.8 lbs since Jan 31. And body fat was around 46 or so and is now 36

How do you know you went out of ketosis when you were at 35 gm total carbs/day for three days? Because you 'gained' weight?

How are you measuring your ketone level? Water weight can vary by as much as 2 to 5 pounds per day, depending on how big you are, how much you need to lose, and how your metabolism wants to manage minerals and water each day.

Weigh yourself once a week; daily weight can have too much variation as per what I just mentioned.

Carbs at/under 50 gm/day puts most into ketosis if you stick with it for a few weeks; 20 gm/day virtually guarantees it. No benefit at all to going lower than 20 gm/day.

 

[mxch2o81]

How do you know you went out of ketosis when you were at 35 gm total carbs/day for three days? Because you 'gained' weight?

How are you measuring your ketone level? Water weight can vary by as much as 2 to 5 pounds per day, depending on how big you are, how much you need to lose, and how your metabolism wants to manage minerals and water each day.

Weigh yourself once a week; daily weight can have too much variation as per what I just mentioned.

Carbs at/under 50 gm/day puts most into ketosis if you stick with it for a few weeks; 20 gm/day virtually guarantees it. No benefit at all to going lower than 20 gm/day.

I test using a blood ketone/insulin test. They are vary accurate. What you said is what I read myself. That is why I am a little confuse. But the meter don't lie. I hope. Maybe my nutrition calculator is off and I was taking in more carbs then I thought. Possible?

 

[LW64]

I test using a blood ketone/insulin test. They are vary accurate. What you said is what I read myself. That is why I am a little confuse. But the meter don't lie. I hope. Maybe my nutrition calculator is off and I was taking in more carbs then I thought. Possible?

Your ketone level needs to be between 1.5 to 3.0 mmol/L for stable, optimal ketosis. Nutritional ketosis begins at a level of about 0.5 mmol/L, but the weight doesn't really start coming off until you're stable and over 1.5.

Your carb intake seems ok; limiting total carbs is more restrictive than net carbs. Keep an eye on protein and be sure fat intake is over 65 % of total calories.

What is "bp1"?

 

[mxch2o81]

Your ketone level needs to be between 1.5 to 3.0 mmol/L for stable, optimal ketosis. Nutritional ketosis begins at a level of about 0.5 mmol/L, but the weight doesn't really start coming off until you're stable and over 1.5.

Your carb intake seems ok; limiting total carbs is more restrictive than net carbs. Keep an eye on protein and be sure fat intake is over 65 % of total calories.

What is "bp1"?

I am at 2.1mmol. So I am optimal. It shows. Pounds just melt off. I was playing the net carb game and it just want as effective. I have took the advice from the folks here and dialed in my ratio. It is hard work but so worth it.
BP1 is bipolar 1. Actually rapid cycling bipolar 1 is what I have. Mania rules with this one. And the cycling happens once plus a month. I haven't cycled since I stayed preping myself for this diet in December when I started to
Cut the carbs out. Best thing i have ever done

 

[LW64]

I am at 2.1mmol. So I am optimal. It shows. Pounds just melt off. I was playing the net carb game and it just want as effective. I have took the advice from the folks here and dialed in my ratio. It is hard work but so worth it.
BP1 is bipolar 1. Actually rapid cycling bipolar 1 is what I have. Mania rules with this one. And the cycling happens once plus a month. I haven't cycled since I stayed preping myself for this diet in December when I started to
Cut the carbs out. Best thing i have ever done

Having all those ketones gives the mitochondria in the brain cells an alternate fuel source that they like at least as much as glucose.

Be sure to tell your doctor about this!

 

[Eloquence]

Ruled.me is a great keto website with some delicious recipies.

 

[mxch2o81]

Having all those ketones gives the mitochondria in the brain cells an alternate fuel source that they like at least as much as glucose.

Be sure to tell your doctor about this!

My pdoc was and is against it. But she can go kick rocks. She should be very ingested in it as it could help others where meds fail to do so. BP meds are notorious for weight gain and diabetes. Family doc is amazed. Down 37 lbs and 14 or more percent body fat.
Should be below 200 in a month and a half. I haven't been below 200 in 17 years