Ketogenic diet - where to start?

[OakSnows]

I’ve been advised medically to do a Keto diet. I don’t want to do something entirely shake based, I’d much rather eat/cook real food. Happy to pay a nutritionist/sign up to something for meal plans/guidance etc if it’s useful, but google isn’t really helping. I know I can just research and learn, but wondering if there is a good idiots guide, free or paid for?

Also best monitoring, and down the line best products that are keto, like pizza bases etc. I’ve given myself a week to read and learn and start next week hopefully.

Watching with interest. Everything that I Google seems to only give advice if you pay the fee and join. Happy to pay money but only for legit advice.

Have you had a look at the low carb bootcamp on here? All natural, no shakes, actual food.

www.mumsnet.com/Talk/low_carb_bootcamp

It's low carb rather than strictly keto but I've definitely been in ketosis doing it (test strips have confirmed).

Do you have Facebook? There are UK based keto groups with very knowledgeable people on there. Plenty in the groups do it for medical reasons.

And yes, research and find as much as you can. Ensure you look at legitimate sources. I do keto for weightloss and it's been great. Good luck 😊

Pop over to the low carb boot camp for some great ideas and recipes. There are lots of informative files there.
I found “eat rich, live long” a great book at the beginning for info, advice and recipes.
Fat head pizza dough is a great recipe if you are craving one.
Diet doctor has some great recipes and info.
I get bread from seriouslylowcarb.com (tried other online ones, but this one is best IMO). I freeze it and just have the odd slice when I’m really craving some.
Do lots of reading and planning first. I started and it all went a bit wrong the first time, it’s easy now I’m better read, and I plan my meals ahead so I’m not caught out and end up making bad choices.
I don’t really use any keto “fake” foods, there are often lots of crappy ingredients, so I’d rather just cook from scratch.
I’ve not found I’m missing anything particularly (apart from a bag of crisps from time to time!), but I don’t have a sweet tooth, so that possibly helps.
I’ve found it’s helped my medical condition considerably, I hope it helps you too.

Thanks, will have a look at the boot camp. I’m aiming to be in ketosis, have ordered some test sticks.
@shonapop that’s it, there’s so much out there, I’m willing to pay but want someone to recommend someone or something.
@GetTheStartyParted any specific group recommendations on Facebook?

Or any apps that are better than others for monitoring intake/carbs/balance etc?

I have used MyFitnessPal but I'm not that strict. On Bootcamp as long as you follow the rules, you'll be fine without a lot of measuring and recording. Honestly.

You just know which veg are good (green leafy/above ground), add protein (meat, eggs, fish), loads of fat, job's a good 'un. Not too much dairy, watch the nuts.

I can now tell when I'm in ketosis.

Keto UK Community is very informative.

I use carb manager but it was rather labour intensive at the start as people can add foods to the database so I made sure that I found the accurate items. Once you get used to it though, its very handy. It shows carbs, fat, protein and calories. I agree though, staying in ketosis becomes intuitive.

I have the Nutracheck app. It isn’t free, but it’s food database is comprehensive, accurate, updated regularly and based on uk food and supermarkets. I have my diary set for carbs, fats and protein, but you can set what you like (calories, fibre, sat fat etc).

Make sure you eat enough salt, especially in first few days, or it makes the 'carb flu' feeling worse. On day 3-5 you'll feel like you could eat the walls but after a week or so the craving for carbs goes away

Thanks, I’ll look at those apps. I already don’t eat breakfast/fast for 12 hours so lots of the set plans include breakfast. So I’d want to make sure I was doing the correct nutrients for the rest of the day. Is the total carb per day more important or always making sure the percentage of what you eat is the important thing? With the not eating breakfast?

I don't eat breakfast.

Over time you learn how much carbohydrate your body can take. Keto is very low but I can handle more and still be in ketosis. I'd say the struggle is eating enough fat. You really have to. It's the fat that makes you feel full. It's low carb, not high protein.

Getting nutrients isn't an issue because everything you eat is nutritious if you eat 'clean keto' (fresh food, no weird fake food).

What do you like to eat? I just have what I like, with veg instead of rice or pasta and some fat (mayo, butter, olive oil).

Meant to say, I wouldn't do set plans because the actual joy of keto is no thinking, counting measuring. You just avoid all the obvious carbs (and hidden sugars) and eat.

Thanks for the Facebook group suggestion, it’s really useful.

There's the lifesum app which you can scan bar codes into and it already has quite a lot of branded items in its database

You're very welcome @OakSnows

How is it going?

I like these shakes called Purition, they seem more natural than the others, sometimes have them.

Watching with interest! I tried to get a basic list of foodstuffs and everywhere wanted my details just to see that info. Will keep trying though

diet doctor site is free

@Orangeblossom1977 I tried them and thought they tasted like vomit! I tried a could’ve of flavours and the regular and vegan ones.

Thanks @GetTheStartyParted going ok, have decided to try full Keto for a few weeks just to reset sugar craving etc and learn portion sizes, and will will probably then end up long term low carb/Mediterranean diet etc

I have been Keto for 2 years (I switch between low carb and keto for the last month or so to maintain) .

I second the facebook group Keto UK community. They are fantastic to support for health particularly .
Personally I would strongly encourage you to look at the real food keto recipes not the shakes or fiid sold to be keto. They are rarely actually keto and you honestly do not need them. It sounds like you already know this but it drive a me mad how often it is sold that you need anything extra to be keto (shakes etc). I eat extremely little that is processed now.

Another vote for diet doctor which is good.

I use fitness pal rather than carb manager to track when I do. Keto has made a massive difference to me. I was recovering from a stroke , had horrific HBA levels and was 8 stone heavier , no energy .

Personally I would stay away from the paid plans , without them knowing your macros etc they are often not worth the paper they are written on.

I would start with the Keto UK community files and see how you get on although I believe diet doctor has a good meal plan on it (didn't use it myself so not sure ).

Good luck , the only thing I warn anyone is be prepared for a couple of days of feeling icky (then you start to feel fantastic in most cases ) and I know you are doing it for health but if you are also considering your weight at all there will likely be a plateau between week 3 and 7 (ish) which is normal.

How many carbs do you consider low carb? If say Keto is 20g, wondering what the difference is and if coming out of ketosis will still help with the health stuff and bonus weight loss.

My understanding is the under 20g is needed to ensure Ketosis which is the key for health benefits.
I am aware of a few people who can eat up to 40g carbs and lose weight but I believe the health benefits are mostly under 20g.

When I switch to low carb I still don't ever go above 30g (mainly because I am so out of the practice I don't massively think about them). I am strict Keto usually so when I say switch to low carb I don't worry about 25g to 30 g of carbs and I don't count my protein macros. I have been fat adapted for a reasonable amount of time now so I don't find the switch a problem. I would have done at the beginning.