Has anyone tried the Keto diet?

[smirkymonkey]

I just bought the book "Simply Keto" and I am gearing up for a March 1st Keto Diet. Things work best for me if I psychologically prepare myself for them so I am kind of gradually shifting to keto foods, but still eating carbs. Just trying to get adjusted to the lifestyle since I plan to be on it for a while.

I would love to hear anyone's experience with it and if you have any tips or simple recipies. My big worry is that I am not a breakfast eater and I tend to get hungry at lunch. I am so not a morning person and usually get out of bed at the last minute, hop in the shower and get ready in less than 30 minutes and then I am out the door.

I was thinking of bringing my Nutri-bullet to work and making keto smoothies for bfast (greens, some berries, coconut milk/water, flax, chia, etc.) but would be open to other suggestions if you have any.

Also, substitutes for bread/crackers/flatbreads - things to put cheese/meats/avocado/roasted veggies on, besides a salad.

Thanks!

[Rhiannon12866]

1. I remember hearing a report on the Albany news that Weight Watchers is the one that works

I have a friend who had success with their program and now works for them part time. I'm no expert, though, I tend to have eating issues.

[smirkymonkey]

4. Hi Rhiannon!

The problem is that I am so carb addicted, it makes me crave more carbs. So I need to cut them out entirely (except for certain veggies). I know some people at work who are doing this and really swear by it. The thing with this diet is that it is high in fat so that you don't get food cravings like you do on other diets.

I am generally a pretty healthy eater (no processed foods) but I eat way too many carbs/legumes and I think I may have some kind of allergy to wheat or something because I don't feel well after I eat it, but we'll see how this goes.

The woman who wrote this book I got said that this is the only thing that has ever worked for her and has eliminated her cravings. I have always been pretty thin/normal but once I hit menopause the weight kind of came on. I'm a size 12 right now and it's the biggest I have ever been, but with my frame I should really be about a size 6. It's not a vanity thing, it's just that I am carrying too much weight for my size and I don't want it to get any worse. Well, maybe it is a vanity thing. I saw some photos of myself over the holidays and was kind of horrified to be honest.

Thanks for your advice!

[Rhiannon12866]

6. Have you mentioned possible food allergies to your doctor?

That sounds like a good place to start. I've always been fairly thin, too, but when I gave up alcohol I began craving sweets and gained weight. I lost most of it when I had dental surgery and could only have yogurt and Jello, but I don't recommend that! Let me know how it goes, I need to eat healthier, too...

[smirkymonkey]

10. No, but I plan to. My Dr. just left her practice to become a concierge Dr.

She was wonderful, but now I have to start over w/ someone new. I realize that I should see a Dr. anyway before going on this diet and I am making an appointment in the next few weeks. I think I might be able to see a nutritionist for free through work (we have an onsite health clinic/PT/health club, etc.) so I might look into that.

I have always been reluctant to admit I have food allergies because I have always made fun of people with them, thinking that they were making things up. I suppose that wasn't very nice of me and it would serve me right if I had some of my own.

Anyway, thanks for your advice!

[Rhiannon12866]

12. I'm glad to hear that you're doing that - but it sucks that you're losing the doctor you trust

Though maybe she can recommend someone comparable? I like my doctor, but unless I make an appointment way ahead of time, I usually see one of his PAs. I liked both of them, as well, and they know me, but one moved to Massachusetts and the one I knew longest joined a practice in Saratoga near where he lives. They insisted I have a physical before they would refill my prescriptions, but I got some nurse practitioner who never examined me at all, just sat there on her laptop. So you might want to ask around before you choose someone new...

And that's great that you could see a nutritionist through your work! That does sound like the best place to start. They might have advice about food sensitivities, too. I've often thought that we all should get advice on what's best for each of us to eat - if we're lacking certain vitamins, that kind of thing. Let me know how it goes...

[smirkymonkey]

14. Thanks Rhiannon!

I will definitely let you - and others - know how it goes. Hopefully I will learn something from this and I will be happy to share it with the DU community!

[ProudMNDemocrat]

28. Incorporating movement also helps.

Walking is good. Walking on a regular basis not only aids fat loss, but improves Heart health, strengthens bones, tightens skin, improves circulation, etc. Start with 10 minutes at a nice pace and add 5 minutes until you are comfortable as your pace increases as well. A Fit Bit Versa is a good tool for tracking steps, heart rate, etc.

I walk 4 to 5 miles when I do go for a walk with added inclines, even on a treadmill. I take my Samsung Tablet with me to the Health Club and watch an hour episode of a show on Netflix. The time goes by fast and I felt I did a good workout before I hit the machines and weights. I walk for health more than weight loss, but walking at a good pace keeps the weight I have lost....OFF.

The best of luck to you.

[smirkymonkey]

33. I plan on doing that too. About a year ago, I was walking to work, which took about an

hour, but I got an achilles tendon injury which I had to go to PT for and a number of other foot ailments. I have made an appointment with a podiatrist to help with some of these issues (morton's neuroma, corns) and ordered some orthopaedic walking shoes so that I can walk again. I don't have any issues w/ walking other than my feet.

We also have a health club at work that is only $33 per month which I am going to join just to tone up and build some muscle and walk/bike when the weather isn't good enough for walking outside. I was always active, but I spent the last 5 years just being sedentary and it has really had an effect on my physical and mental health. I am looking forward to starting up again.

Thank you very much for your advice and well wishes!

[snpsmom]

2. Tried it and

all I can offer is that the keto flu is real and painful. Husband and I did not make it past that point.

[smirkymonkey]

5. I have read about that and they said that it was important to keep very hydrated.

I drink water all day long, so hopefully it won't be too much of a problem for me. Also, it supposedly doesn't last very long and once you are through it, it doesn't come back unless you go off the diet and start up again. However, thank you for your input, that is definitely something I will watch out for and it will help to be prepared for it!

[snpsmom]

17. We also stayed hydrated

I hope your experience is better than ours.

[applegrove]

3. Mary's crackers are gluten free and covered in different seeds. They work

well for the diet i was on which was sort of a keto-paleo-nutritionist diet. Good with cheese or guacamole or chicken salad. I ate huge amounts of veggies. Mostly baby spinach with a balsamic vinegar reduction dressing i made from scratch. And then some unprocessed meat like turkey burgers (homemade) or chicken salad (with lots of celery and rapini and oniin and some curry powder, mayo, and chicken breast). I ate sausages too. I lost 20 pounds in two months. But I had too many sausages and my cholesterol went up. So I'm going to go back on it again only with healthy meats and fish. I do like cracking open 2 eggs on top of a whole bunch of spinach and frying it all with salt and pepper. I did have steel cut oats with green pumpkin seeds, no sugar Greek yogurt every day. That is not keto but it is healthy for you. You can put 1/2 a cup of steel cut oats in some boiling water in a medium sized bowl and microwave on high for 17 minutes. That cooks 3 servings. Then you can keep it in the fridge till you eat it. After a few days of not eating sugar a few well placed berries or fruit tastes absolutely fantastic. It helps to have little jars full of pumpkin seeds and cashews and raw coconut and other dried things to add to your meals on a whim. Mine was not the keto diet alone. The weight poured off. I was eating about 9 servings of veggies and or nuts or legumes a day. A few small servings of fruit. I only had two meals a day. And except for the sausages I was eating healthy fats like real extra virgin olive oil, avocado, eggs, chicken, Turkey or fish. Maybe a little bit of butter. I've kept that 20 pounds off for 5 months. Time to go back on that diet for me. This time though I will learn to love fish instead of sausages.

[smirkymonkey]

8. Thanks! That is inspiring!

I have seen Mary's crackers in Whole Foods and will definitely buy them! I like lean meat and seafood, although this could get expensive. I plan to get most of my fat from olive oil, coconut oil/milk, butter, avocado, nuts, cheese (mostly romano, parmesan, feta, goat, gorgonzola), eggs (omelettes w/ cheese & veggies).

I eat a lot of salads at lunch and will definitely add avocado, nuts and seeds, and probably some cheese. I usually make my own dressing at work. I keep a bottle of EVOO, some red wine vinegar and get packets of Grey Poupon from the cafe and make a dijon vinaigrette. Sometimes I put mayonnaise in it as well.

Do you ever make smoothies? I like mine dairy free. If so, what do you put in them? I was thinking some frozen greens, berries, coconut milk, ground flax, chia, maybe some keto supplements.

I have pretty much decided that carbs are making me bloated, tired and miserable, so I am kind of looking forward to this diet actually. Do you feel better physically and mentally?

[applegrove]

36. I think smoothies are bad for you as they have liquified fruit which

is like drinking juice which is pure sugar. There is no breakdown of fruit time or fiber so it goes immediately into sugar thus fat on your body. Unlike eating a raw fruit whole which slowly breaks down. Sorry but that is what I was told. I would go lite on the coconut milk too. Remember keto can automatically increase your cholesterol if you don't watch it. That is what my doctor told me. I am no expert but that is what worked for me.

[smirkymonkey]

38. Oh no! Oh well, I might have to go for the straight green drinks then.

Spinach, cuke, avocado. I can handle it a few days a week.

[applegrove]

39. When I made savory smoothies with no fruit I would add tomato and

hot sauce and Worcestershire sauce.

[Quemado]

7. I tried Keto two years ago.

For me, it was hard to maintain the low to no carb regimen. It was also hard on my body. I did not feel well.

I went on a starch-based vegan diet. I lost 60 lbs.

[smirkymonkey]

9. Wow, that is a lot of weight!

I think everyone's body is different. I have gone low carb before and the weight just came off (but not keto). I actually think I have a carb addiction and that they are not good for me, except for complex carbs as found in certain veggies.

When I eat most starches I immediately feel bloated, sluggish, stomach pain, brain fog, etc. I am going to try this anyway to see how it goes. I don't plan on eating a lot of fatty meat. Mostly seafood and lean meat. Most of the fat will be from plants. I think the thing w/ this diet is that the fat keeps you from craving more food, so it's important that you eat enough of it.

[becca da bakkah]

29. I've Been on Keto for About 2 Years Now....

....It's not a diet, but a way of life. I've lost over 40 lbs. This is something you don't do for a short time, then go back to the old way of eating, which got you heavier than you'd like in the first place. To be frank, please discard the notion that you need to eat carbs. No, the body does not need any carbs, at all, period.

The body/brain runs perfectly well on fat...matter of fact, it prefers it. How do we know the body doesn't need carbs/sugar/starches? There is no minimum requirement for carbs, like there is for fat or protein. So eliminate them as much as you can.

Keto is very low carb, usually 20 or less grams a day. Moderate protein, and high fat. Fat because it sustains you, keeps you from spiking insulin, which stimulates your appetite.

So, at the risk of sounding harsh, if doing Keto, you need to eat more fatty meats, not lean. Not fish, except for fatty fish like salmon, sardines, mackerel, etc. No chicken breast; eat the thighs and legs, where the fat is.

And you will not get fat from plants. Sorry, it doesn't work that way. Fat from animal products; butter, (not margarine) lard, duck fat, etc. Stay far away from "vegetable oils", they are processed poison, especially canola which is NOT heart healthy.

I'd recommend you watch some YouTube videos from Dr. Ken Berry. He's a keto oriented MD, with tons of information about the diet.

As for the "keto flu" most people who experience this aren't keeping their electrolytes in balance. You need more potassium, magnesium on Keto....and SALT. Don't be afraid of it.

Good luck. Let me know if I can answer any questions, I'll be glad to help.

[smirkymonkey]

34. Thank you! I appreciate that advice!

I also plan to get supplements, even though I know I should get most nutrients from foods. I just don't know if I will eat enough to get everything I need.

I think this is a diet I can live with. I bought the book "Simply Keto" by Suzanne Ryan and it's a pretty good beginners book. It's amazing what it did for her.

I love butter and full fat dairy, as well as high fat fish like salmon, tuna, trout. However, I have heard that olive oil and coconut oil are very good, and I already use a lot of olive oil. I will definitely use a lot of butter. I will probably skip the lard and duck fat. They just aren't part of my usual diet.

Anyway, thank you for your advice and I would love to check in with you again once I start full swing!

[Callalily]

11. Frankly, I don't think trendy diets work.

They work for a while and in the short term, because dieter is watching what they eat, and limited food intake by quite a bit.

My all time successful diet is: eat what I usually eat, but just less of it. May not work as fast as trendy diets, but it's sustainable.

[smirkymonkey]

13. I think I just want to kick start some weight loss and then go on a modified

version of the diet. I definitely know I have a problem with carbs and that I have to either cut them out or reduce them greatly. Maybe one day I can go on a more balanced diet, but for now I think I need to cut them out as they cause me too many problems, weight gain being only one of them. There are a lot of other problems as well. It is not only just about weight.

[Callalily]

16. I truly wish you good luck!

Hope that this works out for you.

[smirkymonkey]

19. Thank you!

[Cousin Dupree]

15. Read labels. Count carbs and keep a daily diary at the beginning.

It helps you get familiar with what foods are low carb.
Use lettuce leaves as you would bread.
Use cucumber slices as you would crackers.
Be careful when people make claims that certain products are low carb. Read the labels and find out for yourself if they are.

[smirkymonkey]

18. Thank you! That's helpful!

Especially the part about using lettuce leaves as bread and cuke slices as crackers. I love watery vegetables, so it will be an easy substitution.

I don't eat a lot of processed foods, so hopefully I won't fall into the trap of low carb/high sugar items. One thing I found which is great is riced cauliflower and riced broccolli. You can mash them like potatoes or eat them like rice, so they are a great sub for those two starches.

[Cousin Dupree]

20. I make stuffed peppers and use riced cauliflower instead of rice. Can't tell the difference!

Also good with stir-fry. Good luck!

[smirkymonkey]

21. Thank you!

I love riced cauliflower! I haven't tried pizza w/ a cauliflower crust yet, but I heard that is pretty good too. I am kind of gradually going keto before I go full keto on March 1 so I hope that will eliminate some of the downside of starting. It seems very doable.

[cpamomfromtexas]

22. Keto is anazing. Helped my husband get through chemo

I did it with him in solidarity. Love it. Felt great on it.

[smirkymonkey]

24. Thank you! I have hear the same thing from people.

I know that carbs/starch make me feel like crap, even though I love them. I hope to have a good experience on it too.

[Kali]

23. here is a good article, ignore the adds

https://www.precisionnutrition.com/ketogenic-diet

Wouldn’t it be awesome if butter and bacon were “health foods”?

Maybe with a side of guacamole and some shredded cheese on top?

“I’m doing this for my health,” you could purr virtuously, as you topped your delectably marbled, medium-rare steak with a fried egg.

Well, many advocates of the ketogenic diet argue exactly that: By eating a lot of fat and close to zero carbohydrates you too can enjoy enhanced health, quality of life, performance, brain function, and abs you can grate that cheese on.

keep reading at link

[smirkymonkey]

25. Thanks Kali!

I appreciate it!

[ProudMNDemocrat]

26. Weight Watchers Smart Points Flexible Freestyle is the better option......

This plan is the best of all worlds. You are in CONTROL of what and how much you eat. The body needs certain type of carbs.

I eat breads, rice pastas, rice, even potatoes in very limited amounts, while focusing on good fats, lean protiens, low glycemic veggies, eggs, fruits, non-fat Greek yogurt, Almond Milk. This is not a fad eating plan, but one that is for a lifetime.

[smirkymonkey]

30. I may look into that. I don't think that a very low carb diet is something you can do for a very

long time, but I would like to do this as a kick start since I have really not paid any attention to diet or exercise for years. I am absolutely convinced that I have a carb addiction/problem and I know that going low carb is best for me, but I can't starve myself. The one benefit of this diet is that the high fat keeps you from having food cravings (I plan to have most of my fat in the form of nuts, avocados, olive oil, coconut oil and milk, butter, mayo, and not from highly saturated animal fats).

Once I have dropped some weight, I plan to transition to something like what you are talking about. That sounds very sensible. I really need to avoid simple carbs - especially wheat - and sugars. I would like to look into that weight watchers plan as well. However, it costs money, doesn't it?

[ProudMNDemocrat]

31. My husband has to eat low carb because of his Type II Diabetes......

So we keep certain carbs to a minimum.

I am gluten and Lactose intolerant, though I can handle Greek Yogurts every few days in 1/2 cup increments. Certain grains do not bother me like Oats and Barley. But Wheat, I must stay away. Which is why Weight Watchers works so well for me. It is a lifestyle, not a diet.

[tinrobot]

27. Be careful. Cutting out an entire class of macronutrients is not trivial.

I've seen people swear by it, but I never had much success with it. Really messes up my colon.

If you do choose to follow it, be sure to get plenty of water, veggies, and fiber. Keto is not just bacon and butter.

What finally worked for me was a medically supervised weight loss program. That diet was pretty simple: keep calories to less than 80% of BMR, and keep protein fairly high - approx 40% of total calories. All I had to do was count calories and keep my protein above a specific amount. I dropped almost 40 pounds over the course of a year.

[smirkymonkey]

32. Thanks tinrobot!

I understand that and this is not something I plan on doing for a lifetime, but just as a kick start since I have not been able to get motivated. I love veggies and drink a ton of water already, so that part is easy for me. Most of my fat will be from plant sources, so it won't be just bacon and butter for me. I also plan on eating a lot of lean protein.

I am one of those people who wakes up feeling normal and the minute I put simple carbs in my system, I blow up like a balloon. I feel tired, achy, unmotivated. I crave them, but they are like poison to me. I really have to cut them out of my diet as much as possible. Fortunately, I don't eat a lot of processed foods.

I am impressed by your weight loss! Good for you!

[OriginalGeek]

35. a friend of mine is a touring musician -

vocalist for a death metal band - and he has lost almost 70 pounds in the last several months (it might be up to six months, i forget now when he first started doing it but it was last year). He loves it but he is more successful at home than on the road (5 guys in a van towing a trailer from Virginia to Texas and all states in between). He inevitably has to eat a carb just because that's all there is at 3am on the highway. He gained about 10 pounds this last tour but within about 2 weeks of getting home he was back lower than when he left on tour.

I don't have much advice because I don't grill him on specifics as I haven't started yet but you can take this as an anecdote of a guy doing it and it worked for him. I know he's done a TON of research online and at the library because he wanted to avoid any potential pitfalls and nutrition holes.

[smirkymonkey]

37. That's good to know!

Thank you for the info. I am also trying to do as much research as possible so that I don't screw it up. I appreciate your story!

[Lars39]

40. I didn't save them, but I saw stuff on Pinterest that addresses this...

I think it was showing what you could usually find ready made at gas stations and Walmart that would work for a Keto diet.

[consider_this]

41. similar and highly successful for me - Ideal Protein

Hey Smirky -

I was hugely overweight for most of my adult years. I have been on many diet programs. One that worked for me that is similar to Keto is called Ideal Protein. The main difference is, it is low carb AND low fat. Mostly you eat protein (natural, or in products they create like chips, soups, puddings, bars, snacks etc that are mostly protein, and almost no carbs), low carb vegs (broccoli was my staple) and salad.
NO dairy, NO grains, NO fruit, no 'vegs' like corn, carrots peas, etc. NO alcohol (I am surprised I could follow that, since I love me my drinks!!).
super restrictive, but I did for about 1.3 years - never cheated even once and lost 98 pounds.
How????
- I was never hungry - i think the carbs charge your appetite - if i was hungry i could never have done this.
- it was easy to follow - the prepackaged things, and my own fresh meals (see below).
- I saw results consistently
- they gave encouraging educational videos digging into the science of it. I like info and science

I imagine Keto will offer the same benefit of not causing hunger.
You asked for food ideas, and not sure if this appeals to you, but it worked for me:
I would weigh my lean protein portion (chicken, beef, shrimp, fish)
then I would usually cut into bite sized, spray a pan with nonstick spray, throw in some garlic paste, lemon grass paste, chopped fresh ginger or a combo of those - throw in the meat until cooked, and a measure amt of chopped allowed vegs (peppers, mushrooms, broccoli, etc) then spice the concoction with any or a few of the following - curry, cumin, ginger, Mediterranean sea salt, lemon juice, etc. Easy, fast, colorful, tasty!
I went on vacations and brought bags of raw cauliflower while others were drinking pina coladas etc and i didn't mind. I can't believe it myself but I was very dedicated. Also for me, making a spreadsheet where I logged my weight and other stats every day, and keeping a food log ( I used My Fitness Pal) helped me to keep on track and felt like a ritual that supported my efforts mentally.

I have to say, with my job, etc, I am pretty lazy about meal prep, etc, so the reason this one worked for me was the prepacked protein things that I did not have to think about, and then the evening meal that I could prep pretty easily with my steps above and still offered variety. If you are like me, maybe some premade grab and go protein things for breakfast (shakes, bars) might make it easier for you.
Good luck, you can do it!

[smirkymonkey]

42. Thank you! That is great about your weight loss and that plan sounds

pretty doable as well. The stir fry you described sounds exactly like something I would eat on a regular basis. I might have a hard time w/ the no dairy however. The one thing about Keto is they said the high fat content is what keeps you from having cravings and keeps you sated.

I agree with you though on the idea that the carbs keep you hungry. It's almost like an addiction. The more you eat them, the more you want to eat them. My big challenge will be making myself eat in between meals because I don't usually snack and then I am really hungry at lunch and dinner time and tend to crave something heavier than a salad or a stir fry, so I need to keep my blood sugar pretty level all day. I'm going to have to figure that one out. Maybe celery and almond butter, or celery and cream cheese, nuts - things like that.

Anyway, I really appreciate your input and info and encouragement!

[TexasBushwhacker]

43. Many keto folks skip breakfast

and do intermittent fasting; restricting your eating to only 6 to 8 hours a day. 8 hours is sleeping, so it's really not that hard. When I'm doing it, I don't eat until noon or 1 pm, then have my last meal around 6 or 7. Once you're off the carbs, the fat you eat is so satiating, you just don't get that hungry.

[smirkymonkey]

45. Oh, that's good to know. Eating breakfast has never been natural for me.

Ever since I was a child, I would wait until my mother left the kitchen and dump my breakfast in the trash and cover it up with paper towels. I just have never been hungry in the morning. It always felt like force feeding. I think the schedule you describe would work out perfectly for me!

Thanks!

[TexasBushwhacker]

47. A lot of good stuff on keto on YouTube

Here are some of my favorites:

Dr Ken Berry, who used to be almost 300 pounds:

2 Fit Docs - She's a nutritionist. He's a formerly overweight chiropractor.

Keto Connect - Young couple with lots of good recipes.

[smirkymonkey]

48. This was very helpful!

Thank you!

[TexasBushwhacker]

44. Watch "The Magic Pill" on Netflix n/t

[smirkymonkey]

46. I just added it to my Netflix queue.

Thanks for the recommendation!