Keto - where to start?

[mamawithfive]

Hi

I’ve been looking at various weight loss plans for a few weeks now, and I’ve decided I’d like to start the keto diet, but need some pointers on how to start, any websites, books etc for beginners!
I really need to lose about 3 -3.5 stone.

How do I start?

Thanks!

I started by looking at Fast800 in January. I quickly realised that as I wasn’t counting the wine in my calories it would still take forever to loose weight. So I decided to go full Keto, I’m an all or nothing person (I guess that’s why I was 7st overweight). The Fast800 book still gave me a great intro to the diet, and will be my ‘maintenance’ approach as 5:2 when I reach goal.
I found Fat Fiction and Fasting on Amazon Prime really helpful. I am now 3 weeks into full Keto, 1-2 meals a day and 16:8 and I have never felt so amazing.

Thank you, sounds great.
I’ve heard from 2 people I know this week who have been full keto and have done really well!

I started by researching the website diet doctor.
They have a ton of info including videos, recipes etc

Diet dr is excellent. I followed the free 2 week plan and was away after that. 18 months in, 3 stone down (that happened in the guest few months and i’m maintaining now). Love keto and using diet dr made it very very easy. I feel like a new person

Thank you - I will have a look! Want to be prepared as possible before I start! How have you found maintaining?

Diet Doctor really is the best resource for both keto and other low carb regimes. There’s lots of info like detailed articles, plus stuff about exercise and general health as well as recipes and all types of meal plans etc. They have an “introduction to keto” which I think is a 2-week plan. And there’s also an official Facebook group.
There is quite a bit to get your head around, so I’d read as much as you can. A common pitfall with keto is that people can overdo it on the fat which can stall weight loss, but you do get the hang of it after a bit.

I'm in the same boat as you, want to go Keto but struggling to start. There's so much to get your head round, and as I struggle to read, due to a blood disorder/'brain damage' I feel like I get my head round the key bits and then something else comes up to send my head spinning.

Keto certainly seems to be the way to go, I've been watching various fb groups for ages now and the improvements in mental health and general well-being on top of weight loss is fantastic.

Dr Doctor is a wonderful tool for beginners.

My advice-

• cut out all seed oils. If you absolutely must use an oil use olive oil. I don’t use any oils
• rather than trying to add fat to your meal, chose fattier cuts of meat. It’s easy looking at meat to see the marbling or fat on a steak.
• manage your electrolytes. People on a ketogenic diet need more sodium, magnesium and sometimes potassium. I take 2 LMNT electrolyte packs each day plus a magnesium supplement.
• if you cut down on oxolates too fast you may get oxolate dumping symptoms.
• my mum lost 30kg quite quickly at the age of 70 when I suggested she try keto.
• don’t try to test ketones in your urine as this isn’t accurate (blood test is better if you really must).
• try to stick to under 20g total carbs not net carbs
• don’t be afraid of protein. There is a protein modified sparing fast that you can’t use while doing keto to speed up your weight loss. Either check out Maria Emmerich’s website. She has a free macro calculator, or check her and her husband out on you tube.

Best of luck

Also if you aren’t losing weight consider cutting out dairy and nuts for 3 weeks and see if the scale moves :)