Ketogenic diet

[Feelinggoodashell]

Anyone following keto diet? I’m starting it on Boxing Day. I’ve done it a few times and always feel great on it but never last longer than a month due to getting bored. Hoping I can change that if I find others doing it too!

Just incase it’s keto Flu I’ve started having bone broth, vitamin b12 and mct oil. You don’t need to have any of them but they are meant to help with the initial side effects.

I’ve had egg and bacon for breakfast today again as my food shop isn’t arriving till lunch time. I have left over home made soup for lunch and I will have stir fry for dinner.

I also have keto urine sticks but you don’t need them. I just like to know I’m in ketosis. I used one this morning and I already have traces of key tones in my urine so hopefully by tomorrow I will be into ketosis. Fingers crossed!

@Shinyletsbebadguys did you have any long term side effects - like any skin or hair issues?

Nope , I'm coming up to a year ish, there was a period where my hair got a bit thinner about 4 months in but to be honest its come back on full force and a lot better condition, my skin has actually got loads better ( but in fair disclosure as my confidence grew I was better at taking care of myself and am good with a skincare routine so in all fairness that could well have a factor).

To be honest the only longer term effects I have seen are positive but to be fair I dont know if that will change when I switch to lazy keto after maintenance. All the side effects were relatively early on and temporary. I've got huge amounts more energy now (which I suspect is driving my DP slightly mad I just suggested we redo the floors and he threatened to slip carbs in my dinner ) but the first 6 weeks were hard I admit.

I do do Intermittent fasting as well but to be honest that was only really to retrain my view of food (I was a mindless eater and had gotten a bit obsessive about it...my perspective had become skewed) I dont in all honesty think the IF helped me lose the weight but to retrain my attitude.

@Shinyletsbebadguys that’s fantastic! I know when I did it before I was so productive! And since stopping I’ve had so many viruses which I’m sure must be linked to my high sugar diet.
I’ve just downloaded the myfitnesspal app so that I can track my macros from now on so I can be sure I am doing it properly. I was reluctant to track incase I became obsessed but it will Probably be helpful at least in the first month.

Good luck everyone

I’ve been keto for a few years now. It’s really easy once you have made it through the first few weeks. You will lose weight (some people faster than others - it really depends on the state of your health when you start) but more importantly you’ll find your mojo again and that will happen fast!

Can I join too please? O.H a couple points away from prediabetes according to his last result. I'm hoping to take the lead as I've 3 stone to loose.So I'm in the same boat as you Balloondog and can not wait to feel better. Need my mojo back

@Isbutteracarb I’m so sorrry I really don’t know. It is a healthy way of eating but I’m not sure about guidelines around breast feeding.

Welcome @Choclips when do you plan to start?

Thank you @hamstersarse. Do you have any tips?

My tips would be to do your research so that you understand what you are doing firstly. Keto is billed as a fad diet by some but it’s really not, there are some amazing podcasts, YouTube vids, websites etc and the main thing to know is the science around how the body metabolises carbohydrates / the insulin response.

Knowing this gives you confidence in your first few weeks as your body adapts.

Secondly, notice and appreciate your non scale victories. Ones I can remember that happened very quickly:

Sleep! I immediately slept better - deep sleep with dreams, and lots of them! I also started waking up before the alarm feeling refreshed. That had never happened before

Energy. I became remarkably productive very quickly too...all those little jobs I cba’ed doing and would put off, you find yourself just doing them!

Little health niggles start clearing up. I had recurrent UTIs (like 6 a year at the point of starting) and unexpectedly, these have gone completely. Guess it’s another response to reducing inflammation in your body.

Also mental clarity, the end of hanger, no bleeding gums, reduced PMS, brighter eyes, never feeling bloated, less sweaty, clearer skin, and just feeling like your body is working as it should be.

It chsnges life for many people, so well worth seeing if it does for you too!

That sounds amazing hamster, I’m really hoping it improves my sleep, I never sleep well and always feel groggy during the day

The only thing I would add here is folks really need to understand the composition of food. Someone posted up thread they would find th amount of fat strange, high fat doesn't equal a lot of fat. It's simply the highest proportion of what you eat and unless you've been on a low fat diet will likely be very similar to the fat you usually eat.

So for example.

Breakfast scrambled eggs and bacon made with a little butter.
Lunch, tuna salad, with mayo, avocado, and a oil and vinegar dressing on the salad
Dinner, steak, cauliflower cheese, garlic mushrooms done in olive oil.
Coffee with a little cream instead of milk.

Fat is very dense and calorific, a little goes a long way and will easily be the highest proportion of what you eat. It also is simply there to make you feel fuller, your body will still burn its own fat, if say you eat more protein than fat. Without the carbs and sugar, fat satiates.

On reading this thread, I've devised part one of my plan, Feelinggoodashell.

I need to listen to a few blogs about keto, as I'm not sure where I've been, but only been aware of the word keto, not what it meant.

Gradually, then radically reduce sugar, processed over the month;

Introduce 5 dinner recipes , 5 packed lunch ideas

Plan to start, 1st Feb with avengence

Weekly meal plans welcome!

Great idea @Choclips I found this video helpful

And

At the end of my first week I will post my weight loss and what I ate!

Also I’d listen to / watch / read some Gary Taubes. As you get more informed you’ll see it’s more complicated than he says but the principle of what sugar does and how the calorie obsession is rubbish totally makes sense

Thanks @hamsterarse and Feelinggoodashell That will be great. Did it feel like a wierd science before you started? I can't imagine no carbs, would struggle deprogramming from what I've always known.

Yes, I would say it took me a good 3 years from first hearing about keto before trying it. It’s so different to what is considered “normal” eating. But the more I learnt about insulin resistance the more it made sense to me.

I’ve had good success low carbing in the past. As it’s new year there’s bound to be a new low carb bootcamp starting soon on here, that’s really good support for beginners.

I also love the idiot proof diet book, that’s what started me low carbing many years ago.

This book is good too:

www.amazon.co.uk/Mastering-Low-Carb-Spectrum-Weight-Longevity/dp/1628602732?tag=mumsnetforu03-21

By Ivor Cummins

On youtube there are lots of good folk. For science and health rather than recipes and experiences, I suggest:

Jason Fung
Jeff Volek
David Unwin
Ivor Cummins
Gary Taubes
Robert Lustig
Nina Teicholz
Gary Fettke

Morning all, I had my first weigh today after my first week on keto and I lost 7 pounds!
I am thrilled.
If it’s helpful I can post what I ate later!

Oooh please do @Feelinggoodashell. I started on Monday and have been weighing daily. 4.25 down so far. Not sure I'll make 7lbs by this Monday - well done you!

Hi all ,

Can I join?!
I started Keto yesterday.
I'm getting married in 6 months, and I really don't want to be chubby and wobbly on my wedding day, I'm panicking about it!
I'm 5ft 2in, 61.2kg (9.6stones) massive hips and arse! Haha .

What app does everyone use to record their meals/ exercise ? I've got one called 'MYKETO' but it's a bit rubbish.

Welcome @adviceplease32 ! I used the myfitnesspal app to record my food. Although I’m only going to do it for a month or two and then try to live without recording everything I eat. If possible.

Well done @recklessgran that’s a fantastic weight loss!

I will just write up what I ate this week and come back to post it!

This is what I ate week one. I’m new to this so it may not be right but my macros all fitted and I’m in ketosis. I also do intermittent fasting so tend to only eat during a 4 hour window .

Day 1

Bacon eggs and mushrooms
Home made gammon and veg soup (with double cream)
Beef stir fry with hazelnut butter

Day 2

Kippers, Scrambled eggs with double cream and Spinach
Home made gammon and veg soup (with double cream)
2 dark choc Lindt balls
2 coffees with double cream

Day 3

Beef stir fry with hazelnut butter
Fried Salmon fillet, olives, broccoli
2 dark choc Lindt balls
1 coffee with double cream

Day 4

Home made bacon, veg and cream soup
2 beef burgers, fried egg, mushrooms, bacon
2 dark choc Lindt balls
1 coffee with double cream

Day 5
Home made bacon, veg and cream soup
35 g bar of 85% dark chocolate
Chicken bacon and cheese with broccoli and cauliflower

Day 6
Chicken bacon and cheese with broccoli and cauliflower
Lamp chops, olives, spinach and mushrooms
Coffee with couple cream

Day 7
Beef bolognese with courgetti
Greek yoghurt with cinnamon keto granola

Feelinggood

Your soups sound delicious
Do you have any recipes for these or tips on making them?. Thanks

Can I join please? Did Keto before Christmas for a couple of weeks and lost 7lb. Had a bit of a break over Christmas to have some treats 🙈 but back on it now. Put 2lb back on which isn't bad after a week off. Could do with some moral support to keep me on track though!

@Fornit I don’t follow a recipe. I need to use all my left over meat so already cooked but if using fresh meat cook that first in a good keto fat. I tend to use organic grass fed ghee. Then add your stock and vegetables. I tend to use frozen and green as lower carbs so mainly broccoli, cabbage, Brussels sprouts. Simmer and then when cooked I blend it and lastly add double cream. Usually a tablespoon per serving. It’s pretty easy and good way of using up left overs!

Welcome @katieak! That’s amazing to have only gained two pounds over Christmas and new year. Well done! I’ve found each time I’ve had to restart keto it’s been easier and less side effects. When are you restarting?