I've been attempting to start keto and I can only make it a day or two because of all the food noise in my head. I'm constantly about what I can't eat and whether I have enough of what I can eat and what I'm going to make for meals to take to work, etc. How do you get past this?

Hi everyone!

So I have been doing lazy keto since September. I have done keto on and off for many, many years so I know what’s OK to eat and what isn’t.

Since starting in September, I am down from 296 to 244 lbs as of two weeks ago.

My family and I took a two week vacation and I told myself I would just enjoy myself. I ate plenty of simple and complex carbs as one does when they are “cheating”.

When I got home, I weighed 245 lbs. on Monday morning. A 1 lb gain is pretty good imo.

Got back on my grind and didn’t think about it. Wednesday morning, I weighed myself at 235 lbs.

This afternoon, I weighed at 236.6 (mid day fluctuation type thing so nbd).

I’m very confused because I had been stuck at 244-245 for MONTHS.

Why would reintroducing carbs for two weeks jolt a loss like that?

What science is there about this sort of phenomenon? Bc I’m wondering if I should do a carb reset when I hit month long plateaus in the future.

Little context before talking my story. I am a bodybuilder and train since 5 years with a lot of knowledge on supplements, training technique, nutrition for fat loss and muscle growth. Always ate like a pig on fast food but bodybuilding , 10000 step a day and micronutrients supplementation kept me lean and healthy. Started keto 4 month ago after a bulk to see if fat loss was enhanced. Went from 94 to 89 kilo without losing strenght or side effect. 1 month ago I started protein only diet and lost 5 kilo with only soy whey and chicken breast (averaging 500g protein a day), few days after starting and diahrea everyday, irritability, weakness in my leg walking, insomnia, always hungry despite eating a lot,huge delation in my muscle, since few days I noticed huge diminution at going to the gym which I didn’t skip since years. Today I learned about « rabbit starvation » ate a whole block of cheese and feel alive again.

Currently I’m making Chia Pudding with Unsweetened Almond Milk. I add in Stevia, Blueberries, and Sunflower Seed Butter. It’s pretty tasty, but I’m hoping others have more suggestions to keep up variety.

I may not be understanding the relationship between fibre and carbs. I thought fibre was a type of carb - the indigestible subset of the carb total - and therefore not counted.

But logically, that would mean there can't be more fibre than carbs, and I've seen a few labels on foods with this.

Can someone explain this to me?

New here, but not to keto. My 5 yo son has been on keto for almost 2 years for medical reasons, I do pretty much all of the cooking. I check his ketones at least weekly and he is generally around 2.5.

At the last doctor visit, the doctor mentioned that he hadn't gained weight since the last visit (~6 months). While he isn't underweight yet, I need to get him to eat a little more. Preferably using less butter/"bad fats," due to his cholesterol being a little high as well, but any ideas help.

I already asked doctor and dietician for tips and they were largely unhelpful (let him eat the things he likes, etc).

Hoping people here have some favorite calorie dense, keto foods. He's not too picky, the meds just lower his appetite.

Edit: not looking for medical advice, we see an excellent doctor and dietician regularly. The diet is managed by a doctor. Kid was having seizures hourly around the clock, medications took that down to 10 seizures daily. Keto stopped the seizures completely. Stopping keto is a last resort right now. Adding a medication to increase appetite is on the table, but I hate to add another pill to the little guys regimen. Imagine taking 5 pills every morning and 8 in the evening. Now add another. No fun. If I can get him fun, new, calorically dense foods, I would be ecstatic.

EDIT: Thanks for all the great info! I was confusing dietary fiber with insoluble fiber. Net carbs of 4g makes sense. I'm going to just take psyllium husk instead. Any carbs in get need to be tasty!

Original post below

I'm seeing a lot of conflicting information on Sugarfree Metamucil and just want to be sure it's not bad for keto.

According to the label it has 10g of carbs per serving with 6 grams dietary fiber and 5 grams soluble fiber.

Shouldn't that be a net carbs of zero? That's not what all the carb tracking apps and Google searches are telling me.

Thanks for any help...

So I’m just over a month into the keto diet and it’s going really well. I eat an avocado a day and add salt to my foods and lo-salt to water to get the extra potassium and sodium I need. I feel I haven’t found the right daily dose for myself yet and sometimes overdo it causing headaches and chest pain. I’m basically just asking to anyone who takes branded electrolyte supplements, are they actually worth the money or is lo-salt just as good?

For context, I'm a single breastfeeding Mom living in a shelter where I have no access to a kitchen and I'm not allowed to cook in my room. I am however able to use a section of a mini fridge, which had to be approved by way of a doctor's note.

I eat a lot of canned tuna with avocado, canned mackerel and sardines, sugar free yogurt, nuts, and almost always 1 sandwich a day with turkey, swiss and uncured salami on Inked keto bread.

Any ideas for someone who has a small amount of fridge space and unable to cook? Looking for things that are nutritious, but yummy....maybe something sweet, too!

I posted here back in Mar for accountability reasons, that I was restarting keto after developing some bad habits over recent years and gaining some weight as a result.

I’m happy to say that just over 4 months later I’ve reached my goal weight of 125 lbs. The first half came off fast, the final 15 or so has been slooooow! Now that I’m at 125, I think I’d like to get under 120 (I am short so that’s still healthy weight for me). We’ll see!

I wanted to write with this update to give hope for others around my age that keto is healthy and effective for weight loss. I did this before in my early 40s and loved it then too. For me, this time my progress was helped by also abstaining from alcohol completely. I feel committed to sticking with this indefinitely.

If you’re considering keto, I’m here to tell you it’s worth it.

(I am on mobile and am on holiday so won’t be able to update flair for a couple of weeks)

I’m onto week 10 of keto following a 2:1 diet which is overseen by a trained practitioner. I started it for anxiety and depression. I’ve been on antidepressants for 18 years now and have destabilised my nervous system quite a few times trying to come off them due to side effects.

I want to use keto to provide additional resilience to help with what will be a lengthy (several years taper). I have to go that slowly because my nervous system is very sensitised and I can currently only manage small cuts otherwise the anxiety, depression and associated symptoms are too much for me.

After a 3 month hold on meds I made 2 cuts of 5% at week 4 and week 7 of keto. This was too much too soon and my anxiety and depression have worsened along with associated physical and mental symptoms.

It’s also clouded what my best ketone levels ought to be. I measure daily using keto mojo. I think the 2-3 spot is probably best for me, but still learning.

I have my electrolytes dialled in.

I‘ve seen some benefit from keto but not much yet, but remain hopeful that it will provide much needed mental resilience to a long and hard taper.

Anyone else here in a similar boat? Be good to hear how others have / are faring.

Hey, I’ve been on a keto diet for a while. It’s great and I’m rather high-energy in the morning though as soon as breakfast rolls around, I experience a low for the rest of the day. My regular plate consists of slices of Spam (pork) accompanied by a handful of cherry tomatoes, though yesterday I ate nothing but chicken all day and my mood didn’t dip as much. Does anyone know why this happens when I eat pork?

What do you do with all your extra bacon grease? I cook with it but can't ever use it all. It feels like a waste to just toss it. Wow I can't believe I haven't met the minimum characters yet. Still haven't.

I was and definitely could be a very heavy eater. Easily 3000 plus calories a day. An absolute food disposal unit. But, this is my 2nd proper run of keto and I feel fine eating probably what would fit on a plate for the day (across the day). Usually by the evening I'll eat, simply because I know I should for the sake of giving my body nutrition.

I have to say, the removal of hunger makes things so much easier.

Mostly eating chicken, kranskys and dairy. Some vegetables. How could I forget eggs. Probably others too

I’ve heard people on keto discussing how their heart rate increases when on keto, however, my experience seems to be the opposite. I already have a fairly low RHR due to endurance training, but additionally, my RHR has decreased from 45 to 40-42. And no, I haven’t had any significant weight loss on this diet, so it is not due to the decrease in weight.

What experiences do you have with heart rate levels on keto?

Hi,

As the title says, I really need some easy things. I'm super depressed/low dopamine due to ADHD and I'm getting nauseous just thinking about another mix of avocado, chicken breast and veggies.

I do like to start with veggies and broccoli and I'm not full keto since too much fat also makes me nauseous.

I really feel that keto kinda helps my low energy but the feeling of restriction makes me feel sad and more depressed 😅

Thank you in advance

After three weeks and loosing , I bought at Walmart some Lewis bread and hamburger buns ( keto) the bread was net zero buns 1. I didn’t loose for a week and did a test and my keto mojo went from about 1.5 to .06 . I will still keep some bread for the odd sandwich and buns for friends coming over for bbq . Do others have the same problem . Also miss blackberries just discovered them but also very expensive

I broke my ankle yesterday and it seems to me this is the perfect time to get back on keto because I can’t snack on the carbs anymore unless I ask for them.
The extra protein will help me heal I am sure.

I’m just trying to figure out how I can make things easier for my family to assist me.
As the chief cook and bottle washer it will be a challenge for them but since I won’t be able to get exercise it is the lifestyle I can take advantage of once again.

Eggs, salads (probably packaged), veggies, all the meats
Electrolytes, sole water or easy packs?

What else should I have them prepare?

Hi there,
As said in title, I sleep very poorly, depression/anxiety profile, so I am very tired.

I still arrive to make exercice every day. I noticed low carb / ketogen help me.
So now i want to be more commited.

My only problem is I am afraid I dont have enough electrolytes...And I am not sure which diet or aliments I should value first.

As I am very tired and depressed, it would be good to have an easy solution, the day I am very tired, just a solution to be sure to get electrolytes without having too much carbs.

Secondary but as personnal taste I really like meat, fat, dairy products.

For sodium: very easy, I can use salt with my precision weigh scale.

The not easy part for me are potassium and magnesium.

It seems avocado or spinach (frozen vegatable) are very rich in electrolytes. Hazelnuts also.
Problems are avocado have carbs, hazelnuts also.

I was still thinking: one kilogram (0.45 lb) frozen vegetable spinadch every day (a lot lot of potassium and magnesium). 100 grams of hazelnuts.

Anyone have easy diets or aliments, advices whatever to be sure I will get enough electrolyte every day ? (without getting too much carb)

Also I cannot cook really because of tiredness.

Been taking 500mg of malate for the past few years every night. Is it best to be taken at night?

I see most people mix salt potassium and magnesium in the drink too. I'm assuming that's a different type of magnesium. For keto, is it best taken at night before sleep or in a drink?

I’ve been doing healthy Keto for 9 weeks so far and I’ve been fine with an initial weight loss of 8kg. Which has worked out in average of 1kg/week - I think that’s excellent?

The thing is for the past couple of weeks I can’t even get 1000 calories/day as I’m full very quickly. I skip breakfast - just coffee with MCT creamer and my supplements including an electrolyte tablet - then have a salad with lots of leaves and salad vegetables and hard boiled eggs and dinner is a grilled meat with vegetables (green beans, broccoli, cauliflower and courgettes on rotation) by which point I probably barely had 800 calories so I force myself to have 50g mixed nuts to up fibre and calorie intake. I used to be able to finish the 50g but now I eat 25g then feel so full I give up.

I guess my questions are am I doing it wrong? Why can’t I eat more and why isn’t the weight dropping off faster now? Any advice to improve this please?

I’m not completely sedentary and hit close to 10000 steps/day. Planning on adding weightlifting too but worried I can’t eat enough for that.

Thanks

Every time I would go to Korean BBQ, I would stuff myself with fried food from the hot bar, sugary sauces, rice, noodles, potatoes, etc.

Today was the first time I went while doing keto. I ordered the soup with the healthy herbs base (very low calories) and treated the broth only as a medium to cook my food. I only ordered lean cuts of meat, spinach, and mushrooms. I cooked those in the soup and scooped them out into a plate. From there, I used lettuce to make lettuce wrap and paired them with zero/low calories sauces/condiments (such as siracha, soy sauce, vinegar, green onions, and garlic). For the first time ever, I felt in control and walked out of there not feeling gorged.

After that, we went to the Japanese mart. Typically, I end up grabbing a million fun snacks that I haven't tried before. Today, I realized that I cannot actually grab almost anything, since it's all carby/sugary, and I ended up just grabbing a few niche zero calories' sodas and drinks.

And the best part is that I don't feel deprived or that I am missing out. And if I want any of that stuff, I'll have it during my weekly indulgence meal.

Today was a great day, and I am so happy and proud of myself. Keto is wonderful!

Hi ich mach schon seit ein jahr keto für meine mentale Gesundheit am anfang waren meine blutketonwerte sehr hoch und wenn ich jetzt messe sind sie bei 0,5 manchmal auch drunter auch wenn ich 16stunden faste. Ich müsste ja trotzdem in ketose sein oder was meint ihr? Ich bleibe unter 30 Gramm Kohlenhydraten. Wahrscheinlich sind die werte so niedrig weil ich es schon so lange mache und mein klrper die ketone effizient verbraucht.