Finding Keto NOT INTUITIVE!

Dabbling in keto and finding it more difficult then first thought. It’s easy to get bumped out of ketosis.

Very different food choices that I previously avoided or ate sparingly. Avocados every day. I’m finding it hard to hit protein and fat goals. Just not that hungry so only eating twice daily. Keto and fasting appears to be a preferred approach.

Just doesn’t seem to be a large variety of food choices so I am scouring Pinterest for recipes. Making chia seed pudding for first time.

I haven’t experienced a great loss of water weight in the first week but am seeing definition in abs. I have no carb cravings whatsoever (this is big change for me- huGE!) and don’t feel like I’m on a “diet” bc sated. Think I am going to miss occasional glass of wine, mojitos.

Going to continue and see what’s what.

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Originally Posted by GirlyGymRat

Dabbling in keto and finding it more difficult then first thought. It’s easy to get bumped out of ketosis.

Very different food choices that I previously avoided or ate sparingly. Avocados every day. I’m finding it hard to hit protein and fat goals. Just not that hungry so only eating twice daily. Keto and fasting appears to be a preferred approach.

Just doesn’t seem to be a large variety of food choices so I am scouring Pinterest for recipes. Making chia seed pudding for first time.

I haven’t experienced a great loss of water weight in the first week but am seeing definition in abs. I have no carb cravings whatsoever (this is big change for me- huGE!) and don’t feel like I’m on a “diet” bc sated. Think I am going to miss occasional glass of wine, mojitos.

Going to continue and see what’s what.

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What are your daily macro goals?

The sleeplessness is what kills me ..I can not sleep right without blood sugar..I usually try to stay away from fatty meats so keto is a breath of fresh air sometime..

When I was doing Keto I ate a lot of seafood (mussels, shrimp, squid, and scallops). It isn't the most wallet friendly choice, especially if you get into lobster and oysters but it was better than bashing my face into wall eating endless chicken.

Took a lot of planning for me to do Keto by myself. Getting in over 80% fat was the hard part and staying below 20% protein was hard. The last time I did it, now this past January, I got all my food from a company that specializes in Keto diets. Super simple, obviously. Open box, eat, done!

When I did it myself I planned meticulously for 2-weeks ahead of time and ate only exactly what I planned. Got exhausting.

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Originally Posted by PeanutbutterDC

What are your daily macro goals?

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I used a keto calculator and set to sedentary since desk job with 25% deficit.

30g C/ 90g P / 80 g F for 1200 cal daily

Percentage is 10% C / 30% P / 60% F

Do u think I need to tweak?

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Originally Posted by KINGKONG

The sleeplessness is what kills me ..I can not sleep right without blood sugar..I usually try to stay away from fatty meats so keto is a breath of fresh air sometime..

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I have no issues sleeping. I require more than average.

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Originally Posted by Windex

When I was doing Keto I ate a lot of seafood (mussels, shrimp, squid, and scallops). It isn't the most wallet friendly choice, especially if you get into lobster and oysters but it was better than bashing my face into wall eating endless chicken.

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I normally eat a lot of chicken. I’m making slow cooker chic now lol.

I also eat a lot of fish. I’m grilling salmon soon. Lol.

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Originally Posted by tarmyg

Took a lot of planning for me to do Keto by myself. Getting in over 80% fat was the hard part and staying below 20% protein was hard. The last time I did it, now this past January, I got all my food from a company that specializes in Keto diets. Super simple, obviously. Open box, eat, done!

When I did it myself I planned meticulously for 2-weeks ahead of time and ate only exactly what I planned. Got exhausting.

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I’m just not used to cooking with so much fat. It would be very convenient to have even some meals delivered. I’m used to meal planning; this is learning how to cook all over.

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Originally Posted by GirlyGymRat

I used a keto calculator and set to sedentary since desk job with 25% deficit.

30g C/ 90g P / 80 g F for 1200 cal daily

Percentage is 10% C / 30% P / 60% F

Do u think I need to tweak?

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Idk... if you're seeing more/new definition in your abs it sounds like it's working. Your main issue is getting in enough fat, right? No hunger, sleep or energy issues, or "keto flu?"

If you are still doing resistance training, is 90g protein going to be enough to maintain your lean muscle over time, or grow bigger if that's your goal on keto?

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Originally Posted by PeanutbutterDC

Idk... if you're seeing more/new definition in your abs it sounds like it's working. Your main issue is getting in enough fat, right? No hunger, sleep or energy issues, or "keto flu?"

If you are still doing resistance training, is 90g protein going to be enough to maintain your lean muscle over time, or grow bigger if that's your goal on keto?

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Spoke to my doc re keto. He recommends modified to 30% carb 50% protein 20% fat to maintain muscle. Seems more Adkins then keto. He claims I can get into ketosis with higher protein. [emoji848]

I’ll try it. See what happens.

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Originally Posted by GirlyGymRat

Spoke to my doc re keto. He recommends modified to 30% carb 50% protein 20% fat to maintain muscle. Seems more Adkins then keto. He claims I can get into ketosis with higher protein. [emoji848]

I’ll try it. See what happens.

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You will definitely not go into ketosis with 30% carbs.
Some people 30g of carbs can knock people out of ketosis (which sucks because you have to go through the keto flu again). Dont forget fruit has tons of natural sugars in it which will knock you out as well.
Although, I am always curious why people go through such strenuous diets like that, numerous studies have concluded that no one diet is better than another at burning fat when calories in vs calories out is matched. If you find yourself more satiated on Keto or any other diet, and it works better for you, do it. If not, just eat at a calorie deficit and hit your macros.

In my experience, doctors and nutritionists are poor sources for information when it comes to people into bodybuilding. They are used to dealing with the average public and gives them generic information, which is also given to you.

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Originally Posted by GirlyGymRat

Spoke to my doc re keto. He recommends modified to 30% carb 50% protein 20% fat to maintain muscle. Seems more Adkins then keto. He claims I can get into ketosis with higher protein. [emoji848]

I’ll try it. See what happens.

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I'd be surprised if you can get into ketosis at 30% carb, but it might be a great macro split for you anyway. I like the increase in protein.
I can stay in ketosis with 180g protein, 60-70g fat, and incidental (20-30g) carb per day. No keto flu. Able to build muscle. Never hungry. Hmu if interested in details of what I eat to hit those macros

Too much protein can prevent ketosis.
I did a stint of keto on a deficit three years ago.
Two months ago I decided to experiment with a keto bulk.
I find it easy to get in calories in.
Eggs,ghee butter,
butter,avocados,and plenty of full fat cheese and nitrate free bacon and sausage .
I make a soup with heavy whipping cream,2 full sticks of butter(one will do as well)
and 16oz cheddar cheese.
Throw in a ton of veggies(mushrooms,asparagus,brocolli you name it)
and add bacon chopped.

I will say keto worked just as good for me as any regular carb surplus with way less fat and of course no water weight.
If you need more recipes feel free to ask.

If the goal is to maintain or build lean tissue while losing fat with minimal hunger, blood sugar dysregulation or general discomfort, I strongly recommend a high protein, moderate fats, <30g carb/day diet. Easiest, fastest fat loss diet I've ever done, and I've dieted for 44 years

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Originally Posted by PeanutbutterDC

I've dieted for 44 years

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Impressive!

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Originally Posted by tarmyg

Impressive!

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I was thinking sad, but I'll take impressive.
My mom put me on my first diet the summer I turned 7. I wasn't remotely overweight.

I know Ketosis is a newer fad over the years but I feel carb cycling does just as good and you get more muscle growth and fullness with the added fat loss.

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Originally Posted by MACKATTACK

I know Ketosis is a newer fad over the years but I feel carb cycling does just as good and you get more muscle growth and fullness with the added fat loss.

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Carb cycling is an excellent option for most people. When I tried it (and was a lot fatter than now) I was really carb sensitive so had awful blood sugar fluctuations and the brain hunger that goes with it. Hoping when my bf is under 10% I'll tolerate carb cycling better.
Personally, not into traditional keto (high fat, moderate protein). Just sickening. Also not enough protein for me to maintain my lean. But, I recognize we're all different. The trick is find what works and to change things when needed.

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Originally Posted by PeanutbutterDC

The trick is find what works and to change things when needed.

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Right on!!!

How you holding up GGR?

Omad!