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GRINGUITA's Photo GRINGUITA SparkPoints: (39,751)
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8/1/19 8:52 P

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Welcome Linda!

If you have any questions let us know and maybe we can point you in the right direction. Keto is different for everyone -- you just have to find what works for you and then do it.

Bev Anne
Okotoks, AB
CANADA

"Everything will be alright in the end and if it's not alright then it's not the end" -- Best Exotic Marigold Hotel.



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LINDAINALABAMA's Photo LINDAINALABAMA SparkPoints: (77,895)
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8/1/19 2:41 P

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Hey,

I've been a member a long time but not active. I've been on Spark BL Teams for years. It keeps me active but I've not kept off any weight I lost. Keto is my go to program but I fall off when that devil SWEETS comes knocking at my door.

Im ready to lose and KEEP OFF the next 40 lbs. It's been 2 years since I lost the first 40 with a clinic, shots, etc.

I'm going to check out diet doctor. I hear great things about that site.

I have strips to check for ketosis. They do help.

Linda

Lindainalabama
Central Time Zone

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DARLENEBUNCH's Photo DARLENEBUNCH Posts: 5,503
6/8/19 1:47 A

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Just wanted to tell you that I'm back.

Dar

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GRINGUITA's Photo GRINGUITA SparkPoints: (39,751)
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5/26/19 7:28 P

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Hi Tema,

A good place to start is dietdoctor.com . There is plenty of free information on that site to get you started. There is also a membership area for a nominal fee but you don't need that to get you started.

The first book that I would suggest is Keto Clarity by Jimmy Moore and Dr. Eric Westman. Check out your local library to see if it is available there so that you can see what it is all about before you spend any money. There are lots of other books available and there are some doctors that can help -- what part of the world are you in? Maybe we can help you find one.

One thing to remember is that there is more than one way to do keto. All our bodies are different and we need to find the approach that works for us as individuals. There are people who are in ketosis all the way from vegan to carnivore -- sometimes this is just a personal preference and sometimes it is because of certain food sensitivities.

Start by looking at the diet doctor website and then feel free to ask us any questions that come up.

Bev Anne
Okotoks, AB
CANADA

"Everything will be alright in the end and if it's not alright then it's not the end" -- Best Exotic Marigold Hotel.



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HOLYQUEENMAAT's Photo HOLYQUEENMAAT SparkPoints: (203,851)
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5/26/19 5:41 P

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Hello all my name is Tema and I'm absolutely new to the Keto lifestyle I mean I know nothing at all about it I looked it up today because a worker at my Childs daycare lost over 80lbs so far and when I asked how she recommended the Keto diet so today I thought if lets check SparkPeople there should be teams on here about it so that's where I started first and therefore here I am asking for help on where to start I googled it and it brought up meal plans that you purchase is that where I start

HELP


I'm making it one day at a time
TENACITY is the quality displayed by someone who just won't quit -- who keeps trying until they reach their goal. Anything really worth doing takes persistence, perseverance, and stubborn determination! I AM a Tenacious Jungle Tiger and these are my survival skills!!

The key is to keep company with those who uplift you, whose presence calls forth my best....

Pacific Time Tucson AZ
Tema


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GRINGUITA's Photo GRINGUITA SparkPoints: (39,751)
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2/22/19 10:50 A

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Welcome Jackie, We will try to answer any questions you have. I was on metformin, Byetta and 2 kinds of insulin about 11 years ago and I no longer take any prescription meds for anything. I haven't lost all the weight I need to lose (still have over 100 lbs to go) but I am living an abundant life.

Bev Anne
Okotoks, AB
CANADA

"Everything will be alright in the end and if it's not alright then it's not the end" -- Best Exotic Marigold Hotel.



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JSTETSER's Photo JSTETSER Posts: 16,791
2/22/19 10:07 A

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I am eating a low carb diet, but there's a lot that I don't fully understand about it.
I'm hoping to learn more here!. I have been dealing with Type 2 Diabetes for over 11 years, and I'm hoping that this will be the year that I go off the metformin.



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-JAMES-'s Photo -JAMES- Posts: 14,422
2/19/19 1:39 A

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Welcome MAR_V3 and BEVKIRK2.



James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
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MAR_V3's Photo MAR_V3 Posts: 1,030
2/18/19 7:23 A

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Hi Keto Friends, I'm loving Keto Clarity and learning alot! I'm on chapter 16. I lost 35 pounds two years ago and regained 17. I refuse to go back there. So glad to find this team and get support!!

Edited by: MAR_V3 at: 2/18/2019 (07:24)
Marby V
Yellow Springs, Ohio


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BEVKIRK2's Photo BEVKIRK2 Posts: 17
1/3/19 4:45 A

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Hi. new to keto. I have been reading about it on the internet. I gained a lot of weight after my husband passed a couple of years ago. I am 68. I need to get rid of the weight I am carrying around. I have bought a couple of keto cookbooks off of the internet. they seem informative.


GRINGUITA's Photo GRINGUITA SparkPoints: (39,751)
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12/29/18 2:29 A

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Sure! I am not familiar with that book but this team is for those of us who are using a lowcarb or ketogenic diet to combat all manner of ills. We are all different and different things work for different people so we have to experiment on ourselves as individuals to find what works for us. This is a place for those who find the lowcarb/keto way is what works for them. Feel free to ask questions but remember that we are not doctors and cannot diagnose your problems we can just share what works (or doesn't work) for us.

Bev Anne
Okotoks, AB
CANADA

"Everything will be alright in the end and if it's not alright then it's not the end" -- Best Exotic Marigold Hotel.



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DARLENEBUNCH's Photo DARLENEBUNCH Posts: 5,503
12/29/18 2:00 A

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I have one question to ask you. I gotten the Keto Zone diet book by Don Colbert so I just wanted to know if I can still join this team or not.
Darlene

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RENEEHARDI's Photo RENEEHARDI SparkPoints: (17,991)
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7/11/18 12:26 P

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Thank you James for your helpful input. I'm great at tracking but it's often 'after the fact' so the protein limitations are what is surprising. I ADORE cheese and went a bit crazy not thinking about the protein. So....I need to get a few standard menu foods down.

emoticon

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-JAMES-'s Photo -JAMES- Posts: 14,422
7/10/18 10:33 P

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RENEEHARDI,
welcome.

Your carbs are incredibly low. Wow. Nothing wrong with that, you don't need carbs anyway, they are the gasoline of fuels. You burn them, but you can't build any body tissues from them, so not a versatile fuel. If you eat to many of them you store them as body fat. So good going there.

Your protein is higher than mine, but closer to Bev Anne's, so not crazy high. OK, just higher than mine.

Your calories look a little low (and so therefore your dietary fat is low).

It works like this ... if you eat carbs it raises blood sugar, and that is bad so insulin steps in to lower blood sugar, but it does so by storing the excess away into cells, into fat cells. If you eat fewer carbs, you need less insulin, and body fat is not in storage mode (like before with the insulin) but is finally "available".

This switch to very low carbs and getting the majority of your calories from fat takes some time. It is hardest at about day 3, then gets easier, and to be able to do anything athletic takes about 2 weeks.

Again, welcome!

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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RENEEHARDI's Photo RENEEHARDI SparkPoints: (17,991)
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7/10/18 7:49 P

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Hello Keto Clarity Gang!

I'm 56 and my health was declining, I need to lose over 50 pounds, I have lost 20 since march but it has been tough. I have heard so many success stories lately about Keto eating and am all in for this. I ride my bike about 4 days a week at about 14 mph for 12-25 miles, lift weights and do 30 min of rowing machine 3 days a week, I'm a FAThlete (I just made that up so don't google). emoticon

Downloaded the Keto Clarity Book last night and read that. I can see this is going to take some pretty tight tweaking so please correct me/redirect me/ web link connect me. Day 1 results.

Carbs should be 5-10% Mine= 4% today 13g

Protein 10-15% Mine= 32% 101g

Fat 75-80% Mine= 64% 89g

The protein really snuck up on me, my calories were about 1200 but I've been eating about 800 for months now.

Thank You All Very Much in advance for your support and knowledge as the craziness of trying to lose weight is discouraging and I'm hoping this is successful.

Edited by: RENEEHARDI at: 7/10/2018 (19:52)
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-JAMES-'s Photo -JAMES- Posts: 14,422
2/28/18 9:34 A

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VALERIE1619,
welcome.

Type-1 ... you have to do what is right for you, if you have an insulin pump, and continuous blood glucose monitoring, you know best of all what works for you.

If your cabs have been very low, how low i that? Keto is in the range of up to about 25 grams a day, and low carb is in the range of about 80 to 100. Is very low about 50? I'm just trying to understand the difference between very low and keto levels.

Then on protein, I'm thinking about 40 to 60 grams a day. Its a bit lower than 50 to 75.

I suppose it its possible that dietary fat raises blood sugar, even though I've read that it doesn't. Its probably not all that simple.

What happens when you exercise?

My only other thought is lean body mass. Having more muscle might lead to better blood sugar control, it certainly is something that burns more calories. Muscles are "expensive" to maintain, and just having them burns most of your calories, which I think is important for weight loss. Have you thought of light weight training? Situps, pushups, climbing stairs, ... ?



James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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VALERIE1619's Photo VALERIE1619 Posts: 1,091
2/26/18 4:41 P

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Hi, I'm Valerie. I have Type 1 diabetes so I've been fairly low carb since 1999, sometimes I'm ultra low carb, and other times I've tried to embrace the 'everything in moderation' adage.

For best BG control, ultra low carb works best for me. But I've been exploring Keto for the past couple months due to all the hype. I like the simplicity of it, and I'm wanting to lose weight. Even though my carbs have been very low, I'm thinking my protein has been too high, which has led to slow and steady weight gain.

I'm struggling a bit with the part about fat not affecting BG. Since I don't produce any insulin, I have to match any carbs with insulin by pump. I also wear a Continuous Glucose Monitoring System, so I see my BG in live time. I absolutely see that fat is raising my BG and I'm struggling with sustained higher BG due to it.

But on the other hand, keeping my protein at 50-75 grams, and carbs under 20, means I have to be eating fat to reach enough calories. Of course I'm seldom hungry eating this way, so I'm trying to find my way.

Since starting Keto, I've gained almost 5 pounds. emoticon

I have the Keto Clarity book, so I figure I'd better read faster, LOL.


Valerie

Sh*t is hard. Do it anyway.



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MINDBATTLE's Photo MINDBATTLE SparkPoints: (66,391)
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1/20/18 12:11 P

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Hello,

My name is DeeAnna aka Mindbattle. I have been learning Keto. My husband started eating low carb, no sugar and lost 90 lbs. My niece is the one that actually got me started on Keto. Her and her husband did it and lost a lot of weight. So, I am learning about it. Before the holidays I was doing well with it, not sure I ever got to ketosis though. But over the holidays I ate carbs and a lot of them. So, I am back to trying to eat Keto. I don't know anything about the book Keto Clarity, I will have to check it out. I just wanted an active Keto group and I saw that this one was.

DeeAnna (Arkansas)
RESOLUTE with tracking food, carbs, fitness, & water
RENEGADE against carbs and self sabotage

BLC 36 BLC37 BLC38 BLC39 BLC40 BLC41 BLC42

Let me strip off every weight (pound) that slows me down, especially the sin (of gluttony) that so easily trips me up. And let me run with endurance the race God has set before me." Hebrews 12:1



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KWONSET's Photo KWONSET Posts: 2,499
10/24/17 8:21 A

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Hi all, I'm Karen, aka kwonset. I "fell" into keto eating: first I just skipped breakfast as I wasn't hungry, and ate small lunches and dinners, not necessarily low carb. Then I found one of Dr. Fung's videos on Intermittent Fasting, and realized that what I was doing was a "thing". Got interested in lo carb, and have continued to skip breakfast, except for coffee with HWC and a tad of sugar; and now eat my two meals with few carbs, and much more fat. I keep my eye on the protein because of potential kidney problems. My weight has gone down, my BP has improved, I am pleased.

Some of you read my blog post on SP yesterday; it's been so long since I was on this site (6 years) I don't remember how one finds posts by others. I have to confess I have not yet read the book "Keto Clarity" but I promise I will.

eta: I do now see the blog posts by members over on the side.

Edited by: KWONSET at: 10/24/2017 (15:06)
Karen in CT

"If you don''t like how things are, change it! You are not a tree!" Jim Rohn


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-JAMES-'s Photo -JAMES- Posts: 14,422
9/21/17 4:21 P

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Welcome Nola!

Thanks for your introduction, it gives me something to reply with besides "Welcome".

Its great that a friend, who has had success with weight loss eating Keto, has suggested it to you. A personal recommendation is much stronger than something you just bump into on the internet.

So as a RPN you should know that carbohydrates themselves are pure calories, but you can cut them as low as you want since they have no "building blocks" for the body, not like protein and fat.

So that is a great place to cut calories. Secondly, it is the blood sugar swings that impact hunger, and carbs hit blood sugar the most. So you'll find much less true hunger in a few days to a week.

On the down side, carbs are truly addictive, so be ready for some symptoms, ... headache, weakness, dizziness .... the worst is over in a few days. Do take some extra salt if a headache comes on.

Get ready .... go

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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NOLAHORSERIDER's Photo NOLAHORSERIDER Posts: 12,122
9/21/17 2:31 P

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Hello. My name is Nola. I am soon to be 66. I live with my DH and his son. I am a retired LPN. I am starting the Ketogenics Diet in a couple of days. (Prior to the 5% challenge) I've been shopping and have a 5 day menu planned from Ketoconnect.com. I have a friend that has lost 70 # on Ketogenics Plan and she was quite helpful in showing me how to get started. My DH and His Son eat everything under the sun and don't care what! So I have my own food. I have been a SP member since July, 2014 and lost 37# in the first 6 months, just by cutting down on junk foods and adding exercising. I hope to lose the weight I gained back after I hit maintenance utilizing the Ketogenic plan. I need as much help as I can get until I get a complete grasp on this life change. I have arthritis in both thumbs, my left knee and my lower spine where it meets the hips. Some days my exercise is very limited (depending on how painful my day is). I hope this new Plan will improve my overall health.

Edited by: NOLAHORSERIDER at: 9/21/2017 (14:32)
My name is Nola
I live in Chiefland, FL - EST

God Bless America
Pray Hard, Work Hard, Track Everything, and Keep Moving.

We can do it!!! Go Daisies! Let's keep moving!!!! www.sparkpeople.com/myspark/stay-on-
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-JAMES-'s Photo -JAMES- Posts: 14,422
7/8/17 9:23 A

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Jesi,
yes it can seem weird. After years of eating plenty of carbs, and having blood sugar and hunger on a roller coaster, switching to Keto has less insulin needed to control blood sugar, and your body fat is not locked up by that insulin, and you "dip" into your body fat as a fuel source with a lot less hunger.

So good that you are not eating food as entertainment, but because you are hungry (and actually forgetting).

It is a myth about when to eat. Just follow your body and eat when hungry, or weak.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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HEALTHY_42's Photo HEALTHY_42 SparkPoints: (62,437)
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7/7/17 3:53 P

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Jesi - The longer you are in ketosis the less appetite you have. That's what I have noticed anyway. I do know when I began eating this way the first couple of weeks I was not all that hungry. Then I did begin to have cravings especially sweets. I upped my potassium and that seems to keep the sweet tooth at bay. Hope all is going well with your new way of eating!!

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JESI_DAUGHERTY's Photo JESI_DAUGHERTY SparkPoints: (2,148)
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7/6/17 4:21 P

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Is not being hungry a normal thing on Keto? I didn't really want breakfast this morning and had to force myself to eat at about 11. Also, I just realized that its almost 4:30 and I never ate lunch. I am a big time snacker but starting yesterday afternoon I don't even want to snack, which is good because there aren't any snacks in my house that I can eat at the moment.

6/25/17 - 260 lbs.
7/3/17 - 255 lbs.
7/10/17 - 247 lbs.
7/17/17 - 243 lbs.


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HEALTHY_42's Photo HEALTHY_42 SparkPoints: (62,437)
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7/6/17 2:40 P

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Welcome Jesi!!

My family does not follow the Keto Diet either. I just make one non-keto side for them and just enough for them. This seems to work for my family. But I do not have small children any longer either. Once you have become fat adapted, I think your will power will be much stronger. My problem now is that I am not hungry and do not want to make any dinners for my family most of the time. So they are complaining more and more about the fact I am not being as elaborate with dinner making anymore.

cheers, Winnie

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7/6/17 12:48 P

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Hello, I'm Jesi. I am 33 years old and a mother of 2. I am currently 100 lbs. overweight (123 lbs according to my BMI calculator). I am as big now as I was 9 months pregnant with gestational diabetes, 8 years ago. I have tried EVERYTHING under the sun to get my weight under control. This seems to be the best option for me. I am actually on day 4 of the low carb diet and limiting my intake to 20. I hope to decrease that to 10-15 once my body is acclimated to the decrease in sugar. My biggest challenge is going to be the fact that the rest of my family is NOT doing the KETO diet along with me.

6/25/17 - 260 lbs.
7/3/17 - 255 lbs.
7/10/17 - 247 lbs.
7/17/17 - 243 lbs.


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JOSOWIECKI's Photo JOSOWIECKI Posts: 57
6/24/17 12:42 P

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Hello all. My name is Judy. I am almost 59 years old, 100 lbs. overweight, have had four joints replaced, have psoriatic arthritis and I've been eating low carb/high fat/moderate protein for almost a month now. I've lost 10 lbs. so far. I'm in this for the long haul and still very motivated. I've started adding in exercise which is hard for me with the arthritis but I find the exercise bike doesn't hurt my joints so that will be my choice for now. I loved the book Keto-Clarity and I recommend it to everyone. I'm looking forward to getting some great tips from this group.

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GRAMSSS's Photo GRAMSSS Posts: 9
5/11/17 1:32 P

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Hello Everyone, I am leaning towards KETO. I am eating this way to control my blood sugars. Right now I have limited my total carbs to no more than 50g per day. Started May 2 and have cut my fasting blood sugar from 323 to 181. I use the Keto Calculator to guide me on how much fat and protein to eat. Link>> keto-calculator.ankerl.com/
I am finding it very hard to get the protein. I am not hungry. The site recommends for my height, weight and age:
1700 kcal Daily Calorie Intake
50 g Carbs (12%, 200 kcal)
119 g Protein (28%, 476 kcal)
114 g Fat (60%, 1024 kcal)

Any suggestions on the protein, I am not a big meat eater?
Feel free to visit my Food Tracker.



Edited by: GRAMSSS at: 5/11/2017 (13:39)
Do not give up, even if those around you keep trying to get you down. Stick it out and remember the cheerfulness of a sunny summerís day when things seem bleak or dark.


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-JAMES-'s Photo -JAMES- Posts: 14,422
2/12/17 11:51 A

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JANICEONE1,
When I make a batch of waffles I eat 2 for breakfast and put the others in tupperware in the fridge. I've had to wipe a little condensation off the tupperware insides, but it lasts me about 3 days (breakfasts).

So I've never frozen them ... they get eaten first. But I don't see why they wouldn't freeze well. No worse than store bought frozen waffles.

If you do use that same batter for pancakes, just keep the pancakes small and be super careful when flipping them, they just don't have the same "strength" and "flexibility" as wheat based pancakes. As for the waffles, I've already mentioned, watch them carefully. Mine are ready before the official ready light in my waffle maker comes on. If I wait for that light, well... probably burned.

Edited by: -JAMES- at: 2/12/2017 (12:35)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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2/12/17 6:03 A

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Thank you James, I'm going to try this today (maybe, depends on the storm coming in), can I freeze these for later use??



DIET-Did I Eat That





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2/11/17 6:38 P

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Welcome Janice.

I created a "Lunch Ideas" topic, I think others on the team will post Keto lunches that are easy to pack and eat at work.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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JANICEONE1's Photo JANICEONE1 SparkPoints: (239,624)
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2/11/17 6:29 A

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Hi All
my name is Janice from Upstate NY, not new to Sparkpeople but new to this team, I'm all about learning new things that will help me lose weight for good. James has been a big help already.
Have a good one



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-JAMES-'s Photo -JAMES- Posts: 14,422
2/3/17 9:08 A

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I posted something here, but it was on the wrong discussion, so I removed it.

But I can't totally delete it.... *sign*. I can only edit it ... so I did ....

Welcome to Keto Clarity all new folks.

Edited by: -JAMES- at: 2/3/2017 (09:12)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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BIGDRUNNER's Photo BIGDRUNNER SparkPoints: (12,754)
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1/28/17 6:04 A

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So that Link you gave me you can enter any food there wow blueberries lots of carbs im on facebook if you want to connect

"The race isn't always won by the swiftest, but to those who keep running."

http://www.youtube.com/watch?v=yEs_uA0
xuuA&feature=share


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1/27/17 10:14 A

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Welcome Don (BIGDRUNNER)!

I have a few pieces of advice. First of all today is the best day to start, assuming you work Monday to Friday, of course any day is good but the reason this is typically a good day is that you can switch over to Keto while food is under your control on the weekend.

My advice is to start today with bacon and eggs (no toast!).

More advice is to "cleans" your house of high carb things for sure. Either pack them away, or give them away. So get rid of:
- bread
- rice
- pasta
- cookies
- cake
- corn
- peas

My personal guideline is to look up the nutrition of foods, and if over 6% of their weight is net carbs, then don't eat it, or eat it in very limited quantities. Why 6% and not 5%? Well at 6% three fruits make the cutoff, blackberries, strawberries and raspberries.

I either real labels, and calculate the percentage of an items weight that is carbs, or I look up things on the nutritiondata website. I find it quickest to get to one of their pages by googling nutritiondata and the item of interest, for example if you google "nutritiondata blueberries" you get to this page very quickly:
nutritiondata.self.com/facts/fruits-
an
d-fruit-juices/1851/2


Set the serving size to 100 grams at the site will do the math for you, and you find that 100 grams of blueberries have 14.5 grams of carbs, so 14.5% and even if you discount the 2.4 grams of fibre, that is still 12.1%. So ... no blueberries.

So what to eat? I don't know of any meat that is not Keto. Eggs, all sorts of vegetables, cheese, a few low carb yogurts (less than 6% carbs of course).

Your body will run out of stored carbs in a day or so, you may feel unwell or dizzy or weak. It is your body being force to turn to its body fat for fuel and not being biochemically up to the challenge. By Monday though you'll feel better, not fully better, but better than the first 2 days.

P.S. I see you like to run, so I've got another post for you in the main discussion topic.


Edited by: -JAMES- at: 1/27/2017 (10:21)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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1/27/17 5:23 A

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Im 59 Years old my name is Don Backlund from Superior Wisconsin ive run 21 full marathons and many half marathons i need to get down to my best running weight i was around 170 now im 214 im new to keto and not sure where to start as far as what to eat any advice would be appreciated been on sparks for many years

"The race isn't always won by the swiftest, but to those who keep running."

http://www.youtube.com/watch?v=yEs_uA0
xuuA&feature=share


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1/27/17 1:27 A

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MOODGOLLY,

welcome. Great that you have read "Keto Clarity". I have to agree that the all or nothing mentality, while it comes with great gusto and determination, can fold like a house of cards when you hit your first transgression.

I ate this, I might as well have that.... You can either throw in the towel, or you can bargain with yourself to get back on plan after some event, like after someone's birthday party, or after a vacation, or after the school term, or ....

Should you slip up, just take it for the event that it is. That it stands on its own and is not connected to anything else. Just get back on track the very next meal.

If too many goals is overwhelming, then the most important one is to eat few carbs. If you count your grams of carbs make sure it is 40 or less, maybe 30. 20 is pretty restrictive, especially if this is new. I myself am around 30 to 40.



James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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1/25/17 2:09 P

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Hello everyone!

I am very new to both SP and keto. Many thanks to James for motivating me to read Keto Clarity and to join this team.

Over the past several days, I've read Keto Clarity and The New Atkins for a New You (along with the Beck Diet Solution and a billion articles and posts on this site!). I am excited and also a bit overwhelmed by all of this information.

I have 30 pounds to lose. (Well, as of today--I finally got the courage to weigh myself after a year--I guess I only have 28.6 lol). I am going to shoot for 20 net carbs/day for now and try not to freak out too much over tracking protein and fat. I feel like it makes sense to tackle this one thing at a time because otherwise I tend to get frustrated and go to an all-or-nothing place (which ends up being "nothing" ultimately!) I feel like once I start seeing progress I'll be able to tweak further with less stress. I'd appreciate any thoughts on that from you folks.

A major contributor to my weight gain over the past several years is socializing (read: drinking) with friends. I know that I need to cut the alcohol in order to reap the (weight loss) benefits of keto.

Glad to be here!

We are what we repeatedly do. Excellence, then, is not an act, but a habit. --Aristotle


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1/17/17 9:48 P

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Thanks James. I am definitely trying to stay away from that stuff. Sure is a lot to learn but in some odd way I find that I am enjoying it right now. emoticon

''I felt so good like anything was possible
I hit cruise control and rubbed my eyes
The last three days the rain was unstoppable
It was always cold, no sunshine

Yeah runnin' down a dream
That never would come to me
Workin' on a mystery, goin' wherever it leads
Runnin' down a dream'' .... Tom Petty

******************************
RA & Fibro Warrior - Spoonie 4 Life -- Rockin' Red Foxes


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1/15/17 7:32 P

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Welcome Kelly!

As a type-2 diabetic myself, let me say that my personal choice is to do what is in my power food-wise to control my blood sugar.

It means that I don't eat what most folks eat. I accept that as part of the bargain. On the plus side, high carb stuff like potatoes, rice, pasta, sugar all put your blood sugar and hunger on a roller-coaster ride, get less "enjoyable" as time goes on. I honestly compare mashed potatoes to wallpaper paste. Other things, like green peppers taste better and better.



James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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KELLY_SS's Photo KELLY_SS Posts: 4,990
1/15/17 4:49 P

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Hi. I am new to this team and to low carb eating. My main goal is to keep my blood sugars under control to avoid going to shots and it would be great if I could get off of the oral medication as well. I'm hoping to learn some things about low carb eating and how to make the best choices.

''I felt so good like anything was possible
I hit cruise control and rubbed my eyes
The last three days the rain was unstoppable
It was always cold, no sunshine

Yeah runnin' down a dream
That never would come to me
Workin' on a mystery, goin' wherever it leads
Runnin' down a dream'' .... Tom Petty

******************************
RA & Fibro Warrior - Spoonie 4 Life -- Rockin' Red Foxes


 current weight: 281.0 
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1/14/17 1:17 A

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Hi, I'm happy to have noticed this team on a Spark friend's page. It looks like it may help me develop a plan I can work with. Low Carb is the only plan that works for me to get the lbs off. 4 days of low-carb (until today's dinner out), and I'm down 2 lbs. Now I'm getting serious!

Jonnie

EST (GMT Feb & March)

If you think you can do a thing or think you can't do a thing, you're right.
~Henry Ford

Nothing tastes as good as skinny feels.
~Kate Moss
www.blctracking.com


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12/12/16 9:28 P

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Welcome SHEL_V2

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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SHEL_V2's Photo SHEL_V2 Posts: 189
12/12/16 2:44 P

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Recently joined this group after reading Keto Clarity. I initially lost 50 lbs using SparkPeople and a low fat, 1200 calories per day diet. The weight crept back I discovered low carb / keto well over 3 years ago. Same old me, though. Focus, lose weight. Celebrate, drift, buy new pants. Each time I'd come back, I wouldn't lose much beyond the initial "whoosh" before losing interest. Finally reading Keto Clarity pushed me to see there were more carbs to cut if I wanted results

I'd been eating low carb dutifully, and getting 30 minutes of cardio at least 5 days a week since October. I'd lost 7 pounds. Some deviations over Thanksgiving popped me back up almost to where I'd started out on this trip. Setting out to keep my carbs averaging 15g per day whooshed me back to my pre-Thanksgiving weight in 4 days. I kept the carbs low, and lost 3.5 lbs in the next 7 days. I'm averaging around 80% of calories from fat.

I'm really seeing the benefit of being able to skip breakfast without missing anything, and be on a 17/7 intermittent fasting schedule with ease. I've even done this part before, but without as much emphasis on keeping carbs low and fat high. I've been finding and making new keto recipes that provide plenty of fat. Hubby appreciates having leftovers available for breakfast, too.



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CALGAL98's Photo CALGAL98 Posts: 2,517
12/2/16 9:33 A

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Welcome to our keto family Terry!

If you can imagine it, you can achieve it; if you can dream it, you can become it.
William Arthur Ward

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12/2/16 3:09 A

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Hello,

I'm new to this group and this is the end of my fourth day living the keto lifestyle. I'm looking forward to group support and learning from team members!

Terry

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7/30/16 7:30 P

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Thanks simcyn

I can simplify my life and lighten my burdens by deciding realistically what I want to do and what I have time to do. (~_^)


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7/30/16 6:08 P

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I haven't been getting notifications for this thread...I will have to change that. In answer to your question Lily from way back at the beginning of the month..I use Quest protein powder. As I said...I have been using Jame's waffle recipe that is posted in the recipe section... I use multi-purpose Quest protein powder... add just a pinch of baking powder and salt and a T. of melted butter instead of the oil. I then cook it up like a pancake. It makes 2 and I find that only one fills me up for a meal when I put whatever filling I want in it. It's my go to bread-like thing.

Cynthia
central standard time, Iowa
Black Panther Team gold team
Navy Ninja green team

nutritional tracker
//docs.google.com/spreadsheets/d/1sV
UZZoP_nIc2HCLax9YbKBs8-8eL3yrUdp6uvCAt
c10/edit#gid=30


Fitbit addy: //www.fitbit.com/user/4XXQSN
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7/30/16 5:18 P

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ENNA3268,

Welcome. It sounds like we have some things in common. Are you also a type-2 diabetic?

Your blood sugar is down to normal without insulin? That is great. So you've been testing yourself over three weeks and slowly reducing?

I forgot my pills, took my blood sugar and it was OK after I stooped eating excess carbs. Accidental really.

P.S. If you've been eating this way for three weeks, then you are fairly Keto adapted, and the hardest part of the transition is over. I'm glad you are feeling energetic and well... that is after all how life should be.

Edited by: -JAMES- at: 7/30/2016 (17:37)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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BLKLILY's Photo BLKLILY SparkPoints: (0)
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7/3/16 11:28 P

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Thanks

I can simplify my life and lighten my burdens by deciding realistically what I want to do and what I have time to do. (~_^)


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CALGAL98's Photo CALGAL98 Posts: 2,517
7/3/16 8:09 P

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I got mine on Amazon. Some swear by the vanilla as well. :-)

If you can imagine it, you can achieve it; if you can dream it, you can become it.
William Arthur Ward

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7/3/16 6:03 P

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CalGal,

Thanks for sharing. Where can I buy it?

I can simplify my life and lighten my burdens by deciding realistically what I want to do and what I have time to do. (~_^)


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CALGAL98's Photo CALGAL98 Posts: 2,517
7/3/16 4:07 P

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BK Lilly-- I use Isopure zero carb whey powder occasionally. I like it okay, and its great for me as a nite-time hot drink (I use the Dutch chocolate) I add some coconut oil to it for the aroma, and sweetner, and its somewhat like a hot-chocolate treat for me. Very low carb and a hefty dose of protein. (I scoop = 25 g protein)

If you can imagine it, you can achieve it; if you can dream it, you can become it.
William Arthur Ward

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7/3/16 3:40 P

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Hi Cyn,

I have 2 keto cookbooks. I subscribe to several keto recipe sites. I have started to collect them lol sometimes I have all the ingredients sometimes I have to find a recipe that calls for what I have.

I didn't see James post on the waffles. The recipe I have doesn't require protein powder. I must say I haven't been able to find a keto friendly protein powder. What do you use?

You are right. 10 pounds is an awesome amount. I am proud!

Lily

I can simplify my life and lighten my burdens by deciding realistically what I want to do and what I have time to do. (~_^)


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SIMCYN's Photo SIMCYN Posts: 2,495
7/3/16 2:59 P

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Hi Lily,

I just got done checking out the recipes... wow there are a ton. I will be going through those more thoroughly. I see the our very own James is the one that posted the waffles. I haven't had waffles in a long time. Unfortunately, I just got done using up the last of my protein powder today... so a trip to the store is in order.

Lily, please don't say "Just 10 lbs". 10 pounds is an awesome amount. It works out to a little over a pound a week. Be proud especially when you are losing inches.

Cyn

Cynthia
central standard time, Iowa
Black Panther Team gold team
Navy Ninja green team

nutritional tracker
//docs.google.com/spreadsheets/d/1sV
UZZoP_nIc2HCLax9YbKBs8-8eL3yrUdp6uvCAt
c10/edit#gid=30


Fitbit addy: //www.fitbit.com/user/4XXQSN
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7/3/16 2:42 P

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Simcyn,

Thank you!

I subscribe to dietdoctor.com and since my weight-loss has stalled, I'm going to try his two week challenge. I've only lost 10lbs since starting keto 2 months ago.

I'm finding that I don't eat a lot because I'm not so hungry like on a low fat high carb diet so that hurts me when I need more fat. Stress kills me too as I'm going through a trying time right now. But...I am losing inches which is also a great thing.

Recipes are endless and although I absolutely hate cooking, keto has changed that due to me being curious on how I can turn old classics into keto!

I ate keto chicken and waffles for breakfast...simply amazing. I never ate the "regular" version before cause of type 2 diabetes. Well...now I can eat it without any issues.

I wish you much more success :)

Keto rocks!!!

Edited by: BLKLILY at: 7/3/2016 (14:43)
I can simplify my life and lighten my burdens by deciding realistically what I want to do and what I have time to do. (~_^)


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7/3/16 2:23 P

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Thank you for the welcomes, BlkLily (BTW Lily is my mom's name and she has a beautiful smile like yours) and CalGal.

Cynthia
central standard time, Iowa
Black Panther Team gold team
Navy Ninja green team

nutritional tracker
//docs.google.com/spreadsheets/d/1sV
UZZoP_nIc2HCLax9YbKBs8-8eL3yrUdp6uvCAt
c10/edit#gid=30


Fitbit addy: //www.fitbit.com/user/4XXQSN
SIMCYN's Photo SIMCYN Posts: 2,495
7/3/16 2:00 P

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Oh, I have much more that 14 pounds to lose. I belong to a group call 5% challenge where you are suppose to lose, obviously, 5% of your weight in 8 weeks. It just started last week and I had a huge loss... so I am already just about at my 5 % which is 14 pounds.

So yes, I am here to eat healthy, but also to lose a whole lot of weight.

Cynthia
central standard time, Iowa
Black Panther Team gold team
Navy Ninja green team

nutritional tracker
//docs.google.com/spreadsheets/d/1sV
UZZoP_nIc2HCLax9YbKBs8-8eL3yrUdp6uvCAt
c10/edit#gid=30


Fitbit addy: //www.fitbit.com/user/4XXQSN
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7/3/16 1:21 P

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Hi Cynthia (SYMCYN),

I'm here. Looking at your weight ticker, though you've lost 10 pounds, your goal is only 4 more. Is that right? A goal of 14 pounds down is an interesting number. Not 10,15 or 20. Hmmm. Curious.

So I will take a guess that you are mainly here to eat healthy, and low carb healthy. Or ...?

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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CALGAL98's Photo CALGAL98 Posts: 2,517
7/2/16 10:40 A

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Welcome Simcyn. Just give this time and keep carbs Low! Congrats on the loss!

Edited by: CALGAL98 at: 7/2/2016 (10:40)
If you can imagine it, you can achieve it; if you can dream it, you can become it.
William Arthur Ward

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7/2/16 10:27 A

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Hi Simcyn,

Welcome to the group and congrats on your 10lbs down.

I can simplify my life and lighten my burdens by deciding realistically what I want to do and what I have time to do. (~_^)


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Hi, my name is Cynthia. I have been watching my carbs for a while... I have PCOs (polycyctic ovary syndrome) so metabolic problems big time. Carbs are not a friend to PCOs suffers. I also have hyperthyroidism... right... so why is my weight so high and I like have no energy. My pituitary may be trying to engage... but my body isn't listening.

I need to tweak by diet more, which is why I am checking this group out. I have been tracking my diet for about a week and a half and trying to get my calorie range to around 1200. What I have been finding is that I am lucky to go above 1000. My carbs have been around 20 or 30.

On the positive side.. I weighed myself this morning and I lost 10 pounds! Gives me hope that I have not mucked up my metabolism too much.

I'm looking forward to getting to know everyone. James... I sort of know.. he was nice enough to visit a blog of mine. Very sweet. "I'm reading" made me smile... sort of a "someone out there is paying attention".

Cynthia
central standard time, Iowa
Black Panther Team gold team
Navy Ninja green team

nutritional tracker
//docs.google.com/spreadsheets/d/1sV
UZZoP_nIc2HCLax9YbKBs8-8eL3yrUdp6uvCAt
c10/edit#gid=30


Fitbit addy: //www.fitbit.com/user/4XXQSN
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6/15/16 7:43 P

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GoodLil,

You're welcome. May 16th is when I started. I'm a newbie-newbie lol

Keto has been great and even the troubles I've had or am having, I'm still sticking it out cause the food is so great, I'm no longer bloated and am taking control of my health in a long-term way. It has brought balance to my hormones not to mention my libido :)

I'm just trying to control some of the lack of sleep so I'm learning to carb-up on good carbs of course. I'm taking magnesium, a multi-vitamin, and a probiotic. The scales goes up and down, but I'm learning to be okay with it and not be so hard on myself.

Hoping to be down to my goal weight by December! Wishing you the best :)

Lily

I can simplify my life and lighten my burdens by deciding realistically what I want to do and what I have time to do. (~_^)


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6/15/16 12:07 P

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Thanks Blklily! How long have you been doing keto?

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6/15/16 11:41 A

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Hi GoodLil,

Welcome! I'm new to the group as well. I've received some great help thus far. I wish you the best.

Lily

I can simplify my life and lighten my burdens by deciding realistically what I want to do and what I have time to do. (~_^)


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6/14/16 11:45 P

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Hi all!

I've been Sparking since February & have slowly lost 20 lbs. Necessary because of prediabetes, hypothyroidism & high cholesterol. Decided to take my Dr's advice & cut down on carbs. Not so easy when you have a sweet tooth. I am gluten free, caffeine free & dairy free. Although I recently tried some cheddar cheese & it wreaked havoc on my skin, so no cheese for me. I basically eat clean. I have done a lot of research on Keto & still finding my way. I belong to a few groups here on SP, but none that can relate to what I'm going through. So here I am.

It's taken a bit of adjustment to get my mindset with this way of eating. I was doing well for 11 days & spent a week away from home & wasn't really tracking, so some bad habits kicked in. Today was day 2 of getting my macros right again. My DH is a vegetarian & can't wrap his head around why there is so much meat in the fridge. I even bought bacon! Which I haven't eaten in years. Uncured & it was delicious! And I'm still losing. I also wasn't big on eating eggs & here I am eating them every day.

This is a new lifestyle for me & looking forward to your words of wisdom.

Edited by: GOODLIL991 at: 6/14/2016 (23:46)
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6/14/16 5:41 P

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Hi YinYoga

Congrats on your success and I wish you much more :)

I can simplify my life and lighten my burdens by deciding realistically what I want to do and what I have time to do. (~_^)


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6/14/16 4:16 P

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Welcome Yinyoga! You have done wonderful getting back to a healthier weight. Best wishes for the continuing journey~!

If you can imagine it, you can achieve it; if you can dream it, you can become it.
William Arthur Ward

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6/14/16 2:32 P

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Hello, everyone! So very thankful for SP, and happy to find you!
I wont bore everyone with my history... so here's a shortened version...

The highest 'official' weight I had was 450... I know I was up higher than that.
Lost the first 100 lbs by cutting out junk food and moving, second 100+, low carb (under 20), with no specific 'diet plan' other than stop eating all the carbs!

I've got about 50 more I need to get off. After a 2 year 'break', I gained back about 15 lbs, and I'm back on track! 2 weeks down, in ketosis from day 2, and down 11 lbs. Doing ALL the research and reading on this WOE!

I also am a seamstress, and help with costuming for a theatre group.

Stop by my page and say hello! I'm really excited to chat with everyone!


BLKLILY's Photo BLKLILY SparkPoints: (0)
Fitness Minutes: (15,455)
Posts: 3,165
5/30/16 8:45 P

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Thanks James :)

I can simplify my life and lighten my burdens by deciding realistically what I want to do and what I have time to do. (~_^)


 Pounds lost: 18.0 
0
11.75
23.5
35.25
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-JAMES-'s Photo -JAMES- Posts: 14,422
5/30/16 6:28 P

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BLKLILY,

I forgot to take my metformin (and sitagliptin) in the first days of my dietary change. I took my blood sugar, and was surprised that it was virtually normal. So I didn't go back to old habits, and it made me really look into what was to become my new way of eating and how it could help manage type-2 diabetes.

I hate having to take any medication unless I really really have to, and changing what I ate helped me escape from those two drugs. I monitored my blood sugar and a few weeks later, when I had a routine visit with my doctor, we discussed everything. Drugs like metformin are taken to lower blood sugar, and if blood sugar is under control without them, then it makes sense that they are not needed, but make your doctor aware of your dietary and drug changes, otherwise your doctor will presume that you are taking the meds, etc.

P.S. On the ride home a thought hit me. If you are eating about 1500 calories a day, and loosing a pound a week, that means your calorie deficit is around 500 per day, meaning you burn about 2000 a day. Pretty normal metabolism. Remember I guessed 1800. So everything is making sense.

Edited by: -JAMES- at: 5/30/2016 (19:51)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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