Best products from r/keto
We found 927 comments on r/keto discussing the most recommended products. We ran sentiment analysis on each of these comments to determine how redditors feel about different products. We found 3,195 products and ranked them based on the amount of positive reactions they received. Here are the top 20.
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1. Natural Vitality Calm #1 Selling Magnesium Citrate Supplement, Anti-Stress Magnesium Supplement Drink Mix Powder- Raspberry Lemon, Vegan, Gluten Free and Non-GMO (Package May Vary), 16 oz 113 Servings
- CALM MAGNESIUM POWDER: a flavored powder form that helps support healthy magnesium levels and supports a calming and unique relaxing experience, Package may vary
- STRESS RELIEF: Our Natural Vitality Calm gives your body the fundamental nutrients your body may be lacking to help with stress so you can maintain optimal health
- ANTI-STRESS DRINK: A vegan and gluten free anti-stress drink mix that is formulated with magnesium sourced from the Pacific Ocean to promote a healthy calm
- EASY TO PREPARE: Start with half teaspoon (1g) daily and gradually increase to two teaspoons (4g) per day as needed Place the magnesium powder supplement in a glass or mug, add water, let it fizz, then stir until dissolved and you’re one cup away from a calm experience Can be taken with or without food
- MULTI-AWARD: 2018 Better Nutrition Best of Supplements Award, 2017 VR Vity Award, 2016 Clean Eating Clean Choice Award, 2015 DL Supplement Award, 2015 TFL Essentials Award to name a few
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2. Doctor's Best High Absorption Magnesium Glycinate Lysinate, 100% Chelated, TRACCS, Not Buffered, Headaches, Sleep, Energy, Leg Cramps, Non-GMO, Vegan, Gluten Free, Soy Free, 100 mg, 240 Tablets
- Doctor's Best High Absorption Magnesium supports bone density, helps maintain a normal, regular heartbeat and supports overall cardiovascular health
- Made with TRAACS, a patented, form of bioavailable magnesium that is chelated to optimize bioavailability
- As many as 75% of Americans are deficient in magnesium and magnesium deficiency increases with age
- Doctor's Best High Absorption Magnesium is "not buffered", a term meaning that is it not mixed with less expensive and less absorbable magnesium oxide
- Vegan, Non-GMO, and Gluten Free
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3. Morton Coarse Kosher Salt, 3 lbs.
Country of origin: United StatesCoarse flake crystalsEasy to pinch for measuring and sprinklingPackage Dimensions : 7.62" L x 13.21" W x 16.76" H
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4. Contigo JKG100A01 Jackson Reusable Water Bottle, 24 Oz, Greyed Jade
Seal it in: Leak proof lid (when closed) for on the go activitiesCarry on: Carry handle for easy transportationLend a hand: Easy one handed drinking from this reusable water bottle with the push of a buttonBig mouth: Wide mouth ideal for chugging or adding ice cubesSplit body: Split body design for ...
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5. Emergen-C ElectroMIX Electrolyte Replacement Powder (30 Count, Natural Lemon Lime Flavor, 1 Month Supply), With Calcium, Potassium And Magnesium Drink Mix
Includes 30 single-serving packets (0.14 oz. each) of Emergen-C ElectroMIX in Lemon-Lime flavorElectrolyte replacement beverage helps restore key nutrients including potassium, magnesium and calciumElectrolyte drink mix helps replace fluids lost during physical activityAdd a packet of Emergen-C Elec...
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6. SweetLeaf Liquid Stevia, Lemon Drop 2 fl oz (60 ml)
It is a high quality healthy productNatural flavors with sweet steviaOnly a penny per dropZero calories and zero carbsSafe for diabeticsCan be used in almost anything
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7. Santa Cruz Organic Lemon Juice, 16 oz
Made not from concentrateContains 100% juice and no GMOsFree from gluten and Certified USDA organic
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8. Ozeri ZK14-S Pronto Digital Multifunction Kitchen and Food Scale, Black
- Accurate, elegant, easy-to-use digital kitchen scale for your largest and smallest cooking projects - weighs up to 11.24 lbs (5100 grams) with precise graduations of 0.05 oz (1 gram).
- Automatic Unit Button instantly converts between 5 units of measurements (g, lbs, lbs:oz, oz, ml) and displays results on an easy-to-read LCD screen - e.g. easily convert 539 grams to 1.188 pounds to 1 pound 3 ounces to 19.01 ounces to 539 ml.
- Precision Tare Button calculates the net weight of your ingredients by automatically subtracting the weight of any bowl or container.
- Features a newly enlarged weighing platform finished in elegant chrome, and 2 large buttons that generate an audible click confirmation. Cleans and stores easily.
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9. The Art and Science of Low Carbohydrate Performance
- Used Book in Good Condition
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11. Lowrey's Bacon Curls Microwave Pork Rinds (Chicharrones), Original, 1.75 Ounce (Pack of 18)
- Pack of 18, 1.75-ounce bags of original microwave pork rinds (31.5 total ounces)
- Less than 1g total carbs per serving; 6g protein per serving
- Hot & crispy pork rinds made right in the microwave
- Only 6g of total fat per serving, less fat than traditional pork rinds
- Eat them right from the bag or with your favorite sauce
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12. Yamamotoyama Sushi Soy Wrapper, Original, 20 Count
Country of origin is United StatesThe package width of the product is 5 inchesThe package height of the product is 4 inchesCountry of origin is United States
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13. EZ-Sweetz (2.0oz - Liquid Sweetener 800 Servings/Bottle) (Original, 1 Pack)
- Zero calories, zero glycemic impact, zero aftertaste, and zero worries
- Suitable for entire family including diabetics
- Compared to ® packets. Tastes like sugar, and is suitable for hot and cold foods
- 2 drops per serving. Compact design offers a lot of servings
- Made in USA
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15. MyoTape Body Measure Tape - Arms Chest Thigh or Waist Measuring Tape for Personal Trainer or Home Fitness Goals
- TRACK YOUR PROGRESS TO YOUR FITNESS GOALS - This body measuring tape will measure any body part. Using this measure tape body fitness goals are trackable and attainable.
- EASY TO USE! Using body measuring tape weight loss goals are easier to hit. Track your progress using our body measurement tape by simply wrapping around your body part and charting your progress.
- FOR WEIGHT LOSS AND MUSCLE BUILDING! With this tape measure weight loss goals are easier to reach. If you want to improve bmi measuring tape allows you to see visibly your muscle gains.
- WAIST SIZE? By using a waist measuring tape weight loss is attainable. Muscle weighs more than fat so a soft measuring tape for body measurements may mean less weight loss is needed!
- BUILDING MUSCLE? Using measuring tape body fitness goals can be tracked. It can be used on arms legs chest or waist. Use MyoTape tape measure for body measuring to achieve your fitness goals.
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16. EatSmart Products Free Body Tape Measure Included Digital Bathroom Scale with Extra Large Lighted Display, One Size, Clear
- Spacious Platform: 12.25"x 11.75", 8mm thick glass platform is tempered for safety
- Easy to view readout: Extra large LCD with bright blue backlight, 3.5" x 1.5"
- High capacity: 400LB(180KG) capacity with graduation increments of 0.2 lb (1 kg), supported with 4 precision sensors
- Includes: FREE tape measure to track body changes, auto off feature to conserve the 4 AAA batteries (included), low battery and overload indicators and easy to understand instruction manual
- Helpful hints: Calibration is necessary for first use. After inserting batteries, place scale on non-carpeted floor, press scale to turn on and allow to turn off. Follow this tip whenever the scale has been moved. We recommend weighing yourself at the same time, wearing similar clothing for best results. Note that weights can fluctuate throughout the day.
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17. RENPHO Body Fat Scale Smart BMI Scale Digital Bathroom Wireless Weight Scale, Body Composition Analyzer with Smartphone App sync with Bluetooth, 396 lbs - Black
- Renpho smart app works in connection with fitness apps. Easy setup app works with Fitbit App, Google Fit. Renpho already has millions of happy global users.
- 13 essential body measurements. Body weight shows on the scale, other body composition data including weight, BMI, body fat percentage stored in the app. Track everybody's metrics change on Renpho app.
- User-friendly app. Download Renpho app at App Store or Google Play, also works with Apple Watch (Except for Apple Watch Series 1). Renpho App works with Bluetooth 4.0 And above.
- High-Quality Innovation. Auto calibration, high precision sensors measure in increments of 0.2 lb, 0.05 kg with 400lbs, 180kg capacity. 4 high sensitive electrodes. DO NOT let the sides of the scale, especially the four corners of the surface tempered glass hit any object, and it is recommended to wrap the four corners of the glass with soft objects.
- Monitor your progress, unlimited users and baby weighing mode. Renpho connects with apps to help motivate toward your goals, save historical data, and track your daily, weekly, and monthly progress. Use baby weighing mode for weighing baby or pets, 1 scale for whole family, support for adding unlimited users.
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18. The Easy 5-Ingredient Ketogenic Diet Cookbook: Low-Carb, High-Fat Recipes for Busy People on the Keto Diet
- Instant film with classic White frame/ Format: length 3. 4” × height 4. 25”/ image area: Length 3. 1” × height 3. 1”
- As a 160 - The more light in your shot, The better your photo will turn out. Instant Polaroid film loves light, especially natural light. Use the flash for all your indoor photos. For best results we also recommend using the flash for outdoor shots, unless it’s a bright sunny day.
- Photos develop in 10-15 minutes/ All photos appear blank at first. They’re most sensitive during this time, so don’t bend or shake them. Shield them from the light and place them face down as they develop. Keep color shielded from light for about 6 minutes.
- Store chilled, shoot warm - temperature affects how the film works. Keep it stored cold in the fridge, but never freeze it. Ideally you should let it adjust to room temperature before you use it. That’s around 55-80°f. When it’s cold out, keep your photos warm in a pocket close to your body while they develop. Or if it’s a hot day, make sure they stay cool.
- Compatible with Polaroid SX-70 , Polaroid box type 1000 , not compatible with I-type and 600 camera.
- 8 INSTANT photos– Polaroid pictures are unique, no two pictures are the same, So think before you shoot.
- Note: the date stamped on the bottom of the film box is a production Date and not an expiration date
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19. Isopure Zero Carb, Vitamin C and Zinc for Immune Support, 25g Protein, Keto Friendly Protein Powder, 100% Whey Protein Isolate, Flavor: Creamy Vanilla, 3 Pounds (Packaging May Vary)
- The cap colors on bottles may vary from the product image shown due to a new cap color transition that is currently in process
- Vitamin C and Zinc Provides Immune Support along with Vitamin E
- 100% WHEY PROTEIN ISOLATE - a high-quality protein source providing 25g per serving to support muscle building and recovery
- ZERO/LOW CARB OPTIONS- helps for those watching their calorie intakes. Note: Produced in a facility with soy, dairy, egg and wheat ingredients, peanuts and tree nuts. Use this product as a food supplement only. Do not use for weight reduction
- A PERFECT FIT - supports your active lifestyle and can be used post-workout, between meals, along with a healthy breakfast, or any time of day
- Added Vitamin and Mineral Blend. Note: Powders have a vitamin/mineral premix which is not soluble; they will be cloudy when dissolved
- KETO-FRIENDLY - this protein powder can help support your ketogenic macros
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20. GreaterGoods Digital Food Kitchen Scale, Multifunction Scale Measures in Grams and Ounces (Ash Grey)
- A Smart Choice: Greater Goods classic kitchen scale is the perfect introduction to measuring your food for better cooking and portioning at home. A scale that does everything you need, does it well, with a little extra, looks great while it’s doing, and is priced right.
- Fresh Features: All of the qualities you need and expect in a kitchen scale: readings down to the gram, an eleven pound capacity, four units of measurement, and an easy-to-clean, smooth surface.
- Simple and Stylish: Never let a kitchen accessory cramp your style again. The simplistic, modern design of this scale fits right in with the decor of even the trendiest space. Looks good, and if you need to, it’s compact and easy to store.
- True Support: Our friendly team in St. Louis are industry experts at-the-ready to assist you with any questions that might arise about your kitchen scale. We take pride in our work and want you to have a great experience from beginning to end.
- Beyond A Purchase: Yes, we design and produce high functioning, slick looking kitchen scales, but we value the positive impact of a purchase, on a global level, as much as anything. That’s why we only partner with ethical factories and ensure a portion of every sale is given back to a charity that aligns with the nature of what you’ll be using. Learn more about how we give back in the short videos on the side tab!
OK, your situation is perfect.
For starters, you want to do this right. There are 4 ways you should be monitering your progress.
For obvious reasons you'll want to measure and track your body weight. This scale is pretty much the gold standard for cost and precision, however if you already have a scale it's fine to stick with that. A problem many people have is weighing themselves compulsively, sometimes even 6 or 7 times per day. DON'T DO THIS, trust me. Weigh yourself...
Many people on a diet will measure their progress solely based on their body weight. Often times however the scale will get stuck. This isn't necessarily a bad thing, often times your body will go through a re-composition (less fat/more muscle), which won't be reflected on the scale, however you'll notice your clothes will be more loose fitting as muscle is denser than fat, thus you'll be smaller. Buy some sort of measuring tape and take measurements...
My biggest regret from my own weight loss journey is not taking pictures. Not only will it help motivate you, but posting your progress pics to r/keto will help inspire others as well. Take a picture once a week, and try to keep it as consistent as possible. Put the camera in the same place, stand in the same place, same lighting, only underwear etc.
Go to your doctor for a blood test. INSIST on a VAP test for your cholesterol levels, not the standard (and innacurate given low trig levels) method. The frequency that you get your bloodwork rechecked is up to you, but 3 months into your keto diet seems like a good point to get it rechecked. Probably the most important marker of healthy cholesterol levels is your HDL:Triglyceride ratio (anything over 0.5 is great), and your total VLDL. Despite what you've heard, your total cholesterol level is not a useful indicator for heart health.
OK, now onto the good stuff, your diet. This is a great place to start. It's a sample one week meal plan made by one of r/keto's very own. Try to stay under 50g of net carbs per day (net carbs = total carbohydrate count minus fiber). For starters go through your entire pantry and refrigerator and get rid of anything you shouldn't be eating on the keto diet. Pasta, candy, chips, soda, bread etc etc. If you can, donate or give it away. If not, don't use that as a reason to keep it. Just throw it away. Trust me, you don't want temptation around, especially in the first few days.
The general philosophy of r/keto (especially with overweight/obese individuals) is to eat when you're hungry, and stop when you're full. The majority of people find this is good enough, however if you find yourself not making any progress then by all means start counting calories.
Now it's time to go shopping. Your diet is going to consist of meats, eggs, seafood, vegetables, low-carb dairy, nuts and seeds. Cooking oils to use are butter, olive oil, avocado oil, coconut oil, or any animal fat (lard, beef tallow...).
Anything goes. If you're trying to save money go for the cheaper and fattier cuts of chicken (thighs, drumsticks and wings can often be had for <$1.00 per pound).
Don't worry about what you've heard with regard to eggs = cholesterol = heart attack. It's untrue, eat as many as you want, yolk included.
Potatoes and corn are way too starchy to include in a ketogenic diet. Tomatoes and carrots are a bit high on the sugar side, but are fine in moderation. Always include vegetables in every meal. They're awesome, and awesome for you.
Heavy cream and cheese are legit. Greek yogurt is a bit carby but fine in moderation.
Nuts and seeds
Almonds are many ketoers favorite snacks. If you're craving something sweet, Emerald dark chocolate or cinnamon almonds are pretty awesome, and relatively low carb.
Watch Fat Head for free on Hulu. This movie has been a life changer for many people including myself, even though Tom Naughton is a huge fucking dildo in my opinion.
Read Something Awful's Guide to Ketosis. Your single most valuable resource for information on a ketogenic diet (excluding r/keto of course :P).
Read r/keto FAQ
And of course, if you ever have questions, don't hesitate to consult r/keto, we're here to help. Good luck!
Welcome! This is a lot of info, but it's all stuff I wish someone would have told me before starting. I hope it helps you!
>How do I start?
Read this, this, and this. This beginner's guide by /u/nothingtoseehere28 is excellent. Make sure to familiarize yourself with everything on the sidebar -->
Then, calculate your macros.
Many people enter these in an app like My Fitness Pal, and then log all the food you eat throughout the day, trying to meet your goals. I use an app called CarbsControl which I like quite a bit.
My experience, and the folk wisdom around here, seems to be that it's crucial in the beginning to log everything you eat and not to guesstimate. I have this $15 food scale, which has been pretty invaluable in keeping track of what I eat.
After a few months of this level of tracking what goes in your body, you'll probably be able to gauge accurately enough to not have to worry about this step anymore. If you find you're plateauing or gaining weight again, start logging again.
Print out that google doc I linked to with all of the keto-friendly foods and their carb counts. Go through your cupboards, fridge, and pantry, and donate or toss anything that isn't on there. Highlight all of your favorite foods from the list, and make a grocery list.
My suggestion here would be to keep your list as simple as humanly possible, not worrying too much about cooking elaborate meals or doing any of the many amazing-looking substitute recipes people link to on here. For instance, my grocery list looks like this:
And my breakfast is almost always: coffee with heavy whipping cream, an egg, 2 slices of bacon and some avocado. My lunch is almost always: tuna salad on spinach with cheese. And my dinner is almost always cooked meat with a vegetable.
> What has helped you stay on track?
The biggest thing for me was making it as easy as possible for myself. This is super personal and you might have to do keto for a bit before you figure it out. For me, it means:
Other than keeping it as simple as possible, the other thing that keeps me on track is visiting this sub. The pictures and personal stories are always inspiring and you can get answers to almost any problem you're having.
Hey! Congrats on deciding to make a lifestyle change. I just did, too! About to finish week 2 of keto. I’ve lost weight already and feel really great about it! I haven’t followed a specific meal plan, but I have mapped out my grocery lists and stopped eating out at restaurants and strictly cooking my own food, with the exception of 1-2 meals at my restaurant job that I work several shifts a week at. This really helps me count my carbs and calories in the really helpful app Carb Manager.
I feel less bloated without gluten! It’s awesome. I made my first fathead pizza last night with my coworker and friend who went keto too! Having someone else who is willing to undergo the change with me has been more than helpful, especially since my spouse is still eating carbs and sugar in the same apartment as me!
Things that have helped me so far:
-buying a great food scale
-buying an awesome body weight and body fat scale ...this scale comes with an app that shows me statistics like bone density, water weight, body fat %, and weight. It also tracks my progress, shows me healthy/normal levels and percentiles, and more. I really like it. Almost as much as I like watching my weight decrease every few days from keto.
-having a friend or two who are new to keto as well. They have recommended different products to me like:
Personal mantras I remind myself to continue keto in a healthy way:
-don’t obsess over the scale. NSV pop up daily and they’re sometimes even better than watching the number on the scale drop. It’s not healthy to let your mood rely on scale results. Once a week is enough moderation in terms of weighing yourself. (I’m struggling hard with following this direction myself)
-make sure you hit your protein quotas! They’re important. You need protein for muscles, and so much more.
-try not to eat sweets at all for the first few weeks. You need to give your body time to stop craving sugar (and it will happen!)
-drink a fuck ton of water. It will help you feel less full at first, and you need it especially to keep healthy while your body transitions from eating carbs to eating fat. Water is your new bff.
-listen to your body. Eat when you’re hungry. If you’re hungry, eat. Don’t starve yourself, you will begin to feel less hungry as you continue on tho. If your eat something that’s keto friendly, but it makes you feel funky, try to feel out different options. You want to feel your best in order to keep up the inspiration to continue!
-last but not least: TAKE PROGRESS PICS!!! I lurk this sub/weight loss subs constantly and I always see ppl talk about regretting not taking more before pics! Once they reach the time to take after shots, they really wish they had a lot more to compare them to!
Hope this helps :)
Not exactly related, but some tips I've found helpful:
Feeling Dehydrated? These do the trick! I drink at least one packet a day and it works wonders.
Constipated? Spoonfuls of flaxseed or chia seeds help (they're low calorie and have only fiber & good fats). Psyllium Husk Powder is also pretty effective. Having trouble washing it down? I mix 2tbsp of powder with 3-4tbsps of heavy cream, dash of cinnamon, maybe some splenda and its like eating oatmeal.
Don't notice any progress? Keep calm and keto on. Have faith, log your food in MFP, and take progress pics. You look at yourself in the mirror everyday. Sometimes, its hard to see the progress. Sometimes, it doesn't show on the scale. But, damnit, this diet works. Stay under 20g of carbs and run a daily calorie deficit and youre bound to lose some weight.
Lastly, enjoy the improved energy and focus after your body adapts. It' wonderful and probably my favorite part of keto. If you feel off, you're probably just dehydrated.
Best of luck!
I'm not saying you're going to have the same results, but here's my story.
I recently saw my nutritionist after 61 days of keto. I brought my bloodwork which had been taken the day before. Everything except my LDL cholesterol was fantastic. I mean perfect. Great kidney function, great liver function. Really good HDL. My LDL was 163, but I've always had elevated cholesterol (even when I was a vegetarian).
Now - I work out 45 - 60 mins a day, 4 days a week so part of this might be from just plain good livin', but I've lost a solid ten pounds during my time with keto. I had stalled out (I've lost about 60 lbs in the past 2 years), and keto was the ticket to get things going again. I'm getting close to my goal weight, so 10 lbs of weight loss in 2 months is a really big deal for me.
I've had exactly one day where I ate more than about 50 grams of carbs. Every other day of the past 60-ish has been pure keto. I have not suffered from the dreaded hangover. Some pointers:
Anyway - just my story. YMMV.
In general, supplements are an expensive band-aid, and not a real long term solution.
The only things I supplement are:
Magnesium. Mag citrate works, but chelated magnesium is best since it doesn’t act as a laxative. Take 800mg a day until your anxiety goes away, then you can just use 200-400mg: https://www.amazon.com/dp/B000BD0RT0/
Otherwise I just save bones, make bone broth, always have the skin on chicken and slow cook organ meats like beef heart and chicken heart and giblets a longs with some carrots, celery and lots of spices. I use seasoned salt and lite-salt on baked meats for my sodium and potassium. As long as salt tastes good, you can continue having it. As long as it’s not hidden by sugar you’ll know when you’ve had enough. Sodium and magnesium are very safe, though potassium is the one you don’t want to overdo. “The salt fix” is an excellent book on how necessary it is to health and how it doesn’t cause cardiovascular disease. For slow cooking, it’s best to add salt “to taste” at the end or when served to prevent accidentally adding a awful tasting amount.
I started keto because of depression and anxiety, and successfully resolved both those issues (as well as other things like putting my blood pressure from “almost to high” to “normal”). Magnesium should dampen the anxiety within a day or three.
> ...which are ingredients that shouldn't be eaten while on keto
It doesn't really matter what is in things, but how much, as you note. For ketosis, it's all about the net carbs. And, certainly nothing wrong with oat fiber. It's typically zero net carbs.
The question is what you want bread to do for you?
Joseph's Lavash Bread, a flatbread, is one of my staples right now. I always cut the sheets into bread-sized squares right away. From there, there are so many possible uses for them. I've gotten to the point I can make cheese bread or pizza squares within five minutes. They're like thin crust pizza and easy to pick up and eat. If I fold the cheese bread around something, like BBQ pulled pork or Canadian bacon, it's like a hot pocket -- gooey and meaty innards with a crispy flaky crust around it.
And I've been very happy using Chaffles as buns on my sandwiches. I enjoy it just putting some Jalapeno cream cheese on them.
My easiest sandwich is simply a cheesewich -- meat between two slices of cheese. My go-to is two slices of Canadian Bacon on a slice of pepper jack cheese. Just fold over and eat.
Otherwise, what I've used for bread depended on use and convenience:
I've tried both the ThinSlim and Great Low Carb Bread Company and SmartBuns baked items. They're OK, but expensive and filled with a lot of fiber. I always feel bloated and uncomfortable afterwards. SmartBuns were probably the best of the three.
oh, and welcome! :D
Did you remember to subtract fiber? We try to shoot for 20 net carbs, which is carbs minus fiber.
GOOD LUCK!! Looks like you're off to a great start!
1 - realize that this diet means serious business when we say drop the fucking carbs. Make it a rule to stay under 20 a day, and then you can gradually work your way up after being in ketosis for awhile. This is where ketostix do come in handy, if say you cheat one day and have 30g of carbs, but aren't sure if it knocked you out or not (otherwise you don't "need" them - if you're eliminating carbs you're in ketosis)
2 - eat fats to satiety, no magic number
3 - proteins are the next "goldilocks" number - too much and it'll turn into carbs, too little and you won't maintain muscle (if you're trying to tone up at all). The keto calculators should definitively answer the specifics here for your body weight.
4 - I highly recommend some form of electrolyte/vitamin supplementation. This should be a mandatory sticky - if you are avoiding most of the bad fruits (because they're bags of sugar and carbs for the most part) and eating real/good/clean food, you'll be getting way less salt than the average processed food consuming American. I recommend these - http://www.amazon.com/Emergen-C-Electro-Mix-Lemon-Lime-30-count/dp/B002HWRY5S this is way more economical as opposed to Powerade Zero. If you feel like crap and are getting cramps, you need to replenish them electrolytes (especially if exercising). Another good way to up the salt intake I've read a lot of folks here do is simply to drink a few tablespoons of beef broth a day (plus other good minerals in there).
5 - my personal rule I'll share to help, as it helped me the most - No cheat meals by myself, period. Resist the temptation to pull over and get fast food now because you're "soooo hungry". This frees me up to have the occasional dinner out / dinner date and not be guilty about it. Life happens, you will want to enjoy yourself, and you should, if you've been strict and honest with yourself about no cheat meals on your own.
6 - I hope you like avocado, bacon, and spinach. Those are my 3 staples I eat pretty much every day, despite them getting very boring, I really love eating them all together still. Avocado is very important because of the fat content + fiber, and so is spinach/broccoli. Keto is cutting out bread entirely, so you have to get your fiber from healthy vegetables, or you'll notice you'll be in constipationland, population you, very quick.
Keep calm and keto on.
The FAQ is everything. Read it over, read it again and then reference it when you have a question. If the answer can't be found in the FAQ, don't hesitate to ask here. This board is incredibly supportive and so many people here really know their stuff.
Basics: first things first, calculate your macros. Give this a shot: https://keto-calculator.ankerl.com
Set your lifestyle to sedentary unless you're some type of hardcore athlete. And set your net carbs to 20. The calculator will help you figure out the rest.
Once you have your macros set, make a plan to keep your electrolytes up. You need 5,000mg of sodium, at least 1,000mg of potassium and 300-500mg of magnesium. Look up a recipe for keto-aid and make that several times a day. Don't count on meeting those requirements with food alone.
There are some recommendations for food logging apps at the bottom of the FAQ. Try a few out and see which one you like the best. Most track macros and electrolytes to make keeping on top of things fairly easy.
You're going to want a food scale if you have an ambitious goal like 70lbs in a year. This one is great and on the cheaper end: https://www.amazon.com/Ozeri-ZK14-S-Digital-Multifunction-Kitchen/dp/B004164SRA/ref=mp_s_a_1_4?ie=UTF8&amp;qid=1537670514&amp;sr=8-4&amp;pi=AC_SX236_SY340_FMwebp_QL65&amp;keywords=food+scale
Read the new posts on this sub and the newbie thread when you have time. If you can learn from the questions that others have, youll prevent problems before they start.
Other than that, just relax, have fun and keep learning. Almost every recipe has a keto version or can be adapted to keto. Stick with foods you like and that fit your macros at first. Over time, youll start branching out and adding more foods/recipes to your list.
Absolutely. I'm not sure what your training/goals are like, but you can go all the way up to 1xLBM if you're hitting weights hard. Anything over that and it's diminishing returns. This will also help you burn more calories as the higher your LBM is the more calories you burn just being alive.
Phinney and Volek have an excellent book called low carb performance, another great read is by Phil Campbell called synergy fitness. Both go over low carb diet combined with resistance training. I find working out fasted is the best for me, Campbell talks a lot about HGH production and how it is spiked by fasted workouts. r/ketogains is also a great source of info.
You want this book: http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
The authors do tests with cyclists and runners.
Now the Pro's are doing a high carb diet, so you can only store about 2000 calories from glucose, but even a very fit person has 40,000 calories of fat on them. which one sounds like a better energy source?(referenced from above book) The Pros need to "re-fuel" (keep food with them)because they burned their glucose and are hitting the wall.
A keto athlete never hits the wall and runs off their own fat.
Now that being said, I race mountain bikes and I have tried taking coconut oil before a ride and it doesn't help. I do notice a better boost when taking energy gel with less sugars (like GU). Lately I have been trying not to eat atleast 6 hours before a ride and I have been doing better. I guess it might be I'm accessing my stored fat better, but thats just a guess bro science, but its working for me.
Stay respectful, stay polite, be patient, but most of all don't lose motivation. You are going to have to change their minds about food and that can be a slow process. "Success is going from failure to failure without loss of enthusiasm." If you lose confidence in your convictions they'll never have faith in your ideas either. This is going to take some work on your part.
You need to be able to have an intelligent, respectful, patient, and informed conversation with your parents about nutrition. To do this you must first educate yourself. I recommend you buy this book, you can find it anywhere http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/ref=sr_1_1?ie=UTF8&amp;qid=1375280697&amp;sr=8-1&amp;keywords=why+we+get+fat
I would have you read the entire thing before you talk to your parents again about this issue. When you do talk about it you can't just tell them they are wrong. You must explain yourself. When they finally start to get curious where you got these ideas then you ask them to read this book as well. It probably won't end there.
You are still just a kid and some random book you head about on the internet isn't reliable enough. There's a good chance you're going to have to have an actual doctor talk to them. That means you're going to have to use google and your phone to start asking doctors offices if they support low carb. Find one that supports low carb and set up a visit with your parents.
It sounds like a lot of work but if you think about it none of this is particularly hard. It'll just take a bit of determination. I think this is the only way you are going to be able to convince them that this diet is indeed healthy.
Yeah, those Powerade Zeroes are definitely not going to give you enough of what you need. Ditch them ASAP. I struggled a lot with low electrolytes my first few weeks because I did NOT supplement appropriately. The good news is you can start feeling better in a few days if you do it properly.
For my "ketorade," I mix 1/2 tsp of Lite Salt and 1/2 tsp of regular salt with one of these. It's got 3g of sugar, but for me that's good enough. I needed something that doesn't taste totally disgusting. It's still salty, way saltier than a Powerade Zero, but you just have to deal with it. I drink this every morning on my bike ride to work. If it's really hot out I might make a second bottle.
Additionally, I salt the crap out of my food with both regular salt and the lite salt. I drink broth. It's not the tastiest thing in the world, but it helps.
At night, you need two of these bad boys. I'm guessing the magnesium you picked up is the oxide form, which isn't bioavailable enough to make much of a difference. Citrate is better, but the glycinate has been tremendously helpful.
After you've done all of that for a week or two, see how you feel. If it's still not making a difference, time to see your doctor. I'll be the first to say that keto is NOT for everyone. I strongly believe that no singular diet is perfect for everyone. If you continue feeling like garbage, it might be worth considering trying something more like Paleo...keeping most of your staples the same, but adding in something like a potato every night with dinner. But don't give up hope just yet! You haven't been supplementing correctly and I know what a difference that makes.
Don't be afraid of lifting and keto, especially if your goals are related to body composition (rather than Olympic-level performance). Here are two reader-friendly articles for you to think about, if you want to keep things data-driven:
1. This article is the best in existence on the subject of nutrition and muscle gain. You'll have to adjust some things to fit with keto (such as the 4 meal/day recommendation - most folks on keto eat 1-2 meals/day), but that shouldn't be too difficult.
Morton, Robert W., Chris McGlory, and Stuart M. Phillips. “Nutritional Interventions to Augment Resistance Training-Induced Skeletal Muscle Hypertrophy.” Frontiers in Physiology 6 (2015): 245. Web. PubMed link
2. This whole article is great, but the table and figure on p. 45 are a good summary (and include a sample weightlifting plan to be used during low-carb diet): Direct pdf link
Also, if you get way into the combination of keto and exercise, check out Volek and Phinney's book on the subject: http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
Almonds (no sugar added to the seasoning if their not plain),
any plain meat at all,
any plain fish at all,
plenty of no sugar added seasonings like seasoned salt, garlic powder, onion powder
garlic (I like the pre-minced in evoo in squeeze bottles),
real cheese shredded or otherwise (if it says "processed" then that's not real cheese),
those pre-wrapped individual Mozzerella or cheddar sticks make great snacks when you feel the urge to graze,
Salad fixings (make sure to include spinach for the potassium)
For tomatoes for your salad, I prefer Roma tomatoes because they are perfectly pre-portioned to have an entire tomato with your salad
Newman's Own salad dressing - There's are Caesar and Creamy Caesar varieties that have 1 carb per 2Tbsp
If you are having trouble giving up pasta, try spaghetti squash - super good!
buy a food scale like this one and record everything you eat in My Fitness Pal
Also, make sure you get some Morton's Lite salt, zero calorie drink mix and magnesium citrate to make yourself some ketorade to help avoid the keto flu. Magnesium citrate's in the pharmacy area and it's dirt cheap, and you only use very little. Simple ketorade recipe is something like 1 20-32oz bottle of water with 1/4tsp of Morton's Lite Salt, 1tsp-1Tbsp of Magnesium Citrate and some zero calorie drink mix add-in like a packet or a couple squirts of 0-cal Mio
There is certainly a transition period from glucose to ketone energy. Your body needs to adapt to using ketones and fatty acids efficiently, and it can take months to reach fat adaption, but once you do it is a steady source of energy and endurance is great. But for now you're definitely pushing it. Keto is also diuretic, you lose minerals and that will drain energy fast. Unless you replenish them daily, your kidneys start recycling your water to hang onto salts, which can stall loss from dehydration. Easiest way to ensure you get some more electrolytes is drinking a ketoade daily. You can search out recipes and tweak a concoction of your own.
My ketoade is 1/4tsp salt for sodium; 1/2tsp lite salt for sodium/potassium. You could also use 1/4tsp Nu/No Salt instead, or buy a potassium citrate powder; 1tsp magnesium citrate powder. I use a nice water bottle that unscrews so I can dump in the mixture and add water; 1Tbsp lemon juice; and sweetener. Tastes like a mild lemonade. You could also flavor with Mio or powdered drink packet or other water enhancers, instead. Refrigerate and grab in the morning to drink throughout the day along with plain water, might want a couple bottles each day. It leaves room to get electrolytes in food, but ensures you get enough to not feel horrible if you can't get enough from meals.
Started at roughly the same point as you, I'll second the comment about people noticing once 30-40 pounds are lost although people may have noticed earlier but may not say anything due to not knowing if you're ill or actually taking initiative.
It wasn't until sixty to seventy pounds down that I went down a shirt size but I went from a size 40 waist to size 35 within thirty to fifty pounds, lost half a size to full shoe size but didn't notice when.
If you haven't already my only regret is not taking a starter photo and not exercising as often with all the excess energy. Check out /r/bodyweightfitness (I like the recommended routine in the wiki).
Check out /r/intermittentfasting just to digest some more information as many have ended up doing both together with good results. (including discipline and whatnot)
Check out /r/ketorecipes if you need some inspiration or would like to change things up a bit.
Check out /r/ketogains or /r/bodyweightfitness once you become fat adapted and are able to use your energy productively.
Check out /r/ketodrunk if you'd like to find ways you can keep alcohol in your life.
Check out this graphic from Ruled.Me and depending on what you're craving supplement with that.
Things you might want to invest in (assuming you don't already have something comparable):
Food scales: this is what I use, this is what Keto Connect uses and this is what I bought for a friend of mine.
Splenda actually has sugar and carbs in it. You can buy liquid sweeteners with no carbs or pure surcalose powder. I would start there, though a small amount of Splenda SHOULD have no effect on ketosis. Some people say it does, but there is no scientific proof to this claim that's I've seen. However, in large enough doses I would bet money that Splenda can cause your blood sugar to go up and knock you out of ketosis, but it clearly does have sugar in it. Large amounts will carb overload you, such as making splenda coolaid and drinking a half gallon or more a day along with your other carbs. I was doing this for a week or two until I did the math. I had known from Atkin's website years ago that splenda packets should be treated as .5 grams. I just didn't really consider how much I was drinking and how quickly it adds up.
2 weeks is not very long. You should lose weight every week, but you also have to weigh yourself at the same time everyday and ideally after going to the bathroom, usually first thing in the morning is best.
Some people also get constipated. You might want to cut back on the cheese and eat more eggs, fiber and meat, remember you need fat in your diet so don't stray away from red meat. Coleslaw is a decent fiber source and when made with artificial sweetener should only be about 3 carbs per cup or less, due to it's fiber content. Anything with cabbage, celery, carrots is going to be pretty good for you to get fiber and great nutrients.
If you cut calories too much your metabolism will slow down just as it does in any diet. I would not use ANY sugar alcohol product and if you can't don't drink at all. You're body will always use up alcohol sugars first, which means it's not burning fat.
Drink more water, get some flaxseed to add fiber to your diet. I use heavy whippnig cream, flaxseed and some artificial sweetener. You can also make some kick ass cookies like this. There is the rare possibility that keto, you and artificial sweeteners do not agree in which case you will have to drink water and tea and other unsweetened drinks. I would not jump to that conclusion though as keto without artificial sweetener requires significantly more self control. I can't go without my diet soda's, particularly during meals. I find water to be entirely too bland with meals.
If you look at your Splenda you will notice it's not carb free. It's just less than one gram. Legally this could mean .9 carbs. As long as it's under one they can put that on there. Most people seem to accept that 1 tsp = .5 grams. That doesn't sound like much, but it can be if you don't measure it. In the US anything that's less than 5 calories per serving is allowed to lie and say it's 0 calories. Splenda is 3.36 calories per packet and they are ALL carbs.
1 cup of Splenda = 24g of carbs. This is due to the binding agent dextrose which you may have heard by it's other name, SUGAR.
You can true 0 carb sweetener in liquid form, but most or retail powdered sweeter has carbs. You can buy pure surcalose which has no carbs. Amazon.com has it, I haven't tried it. Diet soda is made with liquid sweetener, so it's true zero carbs. Most any mass produced product with artificial sweetener will not have the dextrose in it.
Hope this helps. In general the cheapest artificially sweetened thing you can buy is diet soda or sugar free jello and such. This is because of basic economics. Artificial sweeteners are more expensive, but marketing diet next to sugar soda with different prices would be a big hassle and potentially undermine diet food and drink sales. I assume the soda companies make slightly less profit on diet soda than on corn syrup soda.
I have yet to try liquid surcalose, but I do think it's slightly not as sweet since it lacks the sugar in splenda.
If your goal is to be under 300 lbs by December 31st, prepare to become a massive over-achiever! So completely doable!!
Please - at a bare mimium - if you have $.99 to spare, visit Amazon .com and buy Gary Taubes book "The Elusive Benefits of Undereating and Exercise." If you like his delivery, probably the best book I've read on low-carb is Taubes "Why we get fat: And what to do about it". Incredibly strong stuff. It reads like a text book - he's a an investigative science and health journalist with a degree from Harvard in applied physics and (because that was not enough) a masters degree in journalism from Stanford.
Entering the low-carb world without reading Taubes is like walking on stage to perform a few Bach violin concertos without ever having taking a lesson.
You didn't link anything I think?
Magnesium is easily supplemented in pill form on keto. It's hard on keto to get much magnesium. This is what I use. Doctor's Best High Absorption Magnesium Dietary Supplement, 200 mg per 2 tablets, 240 Tablets https://www.amazon.com/dp/B000BD0RT0/ref=cm_sw_r_cp_apip_Kkb3aFzvZh2PH
I know you said no pills, but I think that's your best bet for magnesium.
As for potassium, go grab nu-salt. It's full of potassium. I use sodium free salt so it has like 700mg of potassium in a 1/4 tsp.
Hope this helps.
Its pretty common to not get enough magnesium in the typical american diet anyway, so when you are going on a diet that is known for having limited access to dietary magnesium (like keto) its probably wise to take a supplement.
Keep in mind that not all magnesium is created equal. Magnesium Oxide is the cheapest form used in supplements, but it isn't absorbed very well. I took a supplement that used primarily Magnesium Oxide for awhile and it gave me digestive issues. I switched to chelated magnesium and things have been much better. I use Doctor's Best Chelated Magnesium, but I'm sure there are other good brands. Look for "high absorbency" magnesium or check labels and avoid Magnesium Oxide.
I wouldn't worry about monitoring magnesium intake too closely. The National Institutes of Health says you can safely supplement up to 350mg per day (that's in addition to magnesium from food), and that too much magnesium in the diet doesn't pose a health risk since the excess is excreted via urine. Magnesium toxicity can have more serious effects, but you need to consume upwards of 5,000 mg/day to get to that point. That is extremely hard to do.
I love those little summer sausage bites: http://www.johnsonville.com/products/beef-deli-bites.html
Got this recently at Kroger and it was great, but it's already been discontinued at my store: http://smile.amazon.com/gp/product/B00Z21YDQ4
Lily's Chocolate Bars are really good, but pricey: http://smile.amazon.com/LILYS-Chocolate-Variety-Coconut-Original/dp/B00PHMC9L4
Microwave Pork Rinds: http://smile.amazon.com/Lowreys-microwave-chicharrones-original-1-75-Ounce/dp/B000UPFWW6
Other than that, maybe individual sized packs of nuts, string cheeses, little sample jars of fancy nut butters (or like those squeeze packs of Justin's Almond Butter).
Congrats on the whole family getting on board. That's great.
Sodium: Salt all of the food that you eat!!! That will be the easiest way. I also will occasionally mix 1/2tsp - 1tsp lite salt with a Powerade Zero, split it in half and mix it the remainder with water. Gives me two drinks for the day. I will also drink broth, usually at night before bed just because it tastes good!
Potassium: Lite Salt will also help big time with this. Another good way is to eat leafy greens (mainly spinach for me), avocados, fish, mushrooms, etc. (Just google: "foods high in potassium", for an extensive list).
Magnesium: Again, leafy greens, fish, nuts, avocados, etc. I also supplement magnesium by taking one of these every night before bed: HERE! It really helped stop waking up in the middle of the night with ungodly painful leg cramps.
That's how I keep my electrolytes in check. If I ever feel tired or lightheaded, I'll just drink a cup of broth, but I rarely have to do that.
Hope I was of some help to you. Good luck! :)
Not DIY, but I use this [measurement tape] (https://www.amazon.com/AccuFitness-MT05-MyoTape-Body-Measure/dp/B000G7YW7Y/ref=sr_1_3_s_it?s=hpc&amp;ie=UTF8&amp;qid=1522175438&amp;sr=1-3&amp;keywords=body+measurement+tape). Several brands like it on there. It allows for a MUCH easier experience than a flexible measuring tape like for sewing because you put the "peg" into the holder to make a "loop" bigger than you need, then push the button and it tightens down to fit you... then you read it! I track measurements 1x a month in MFP. Not as cheap, but user friendly.
I sooo want to like stevia. But I don't. Most of it tastes nasty.
In general, I try not to use sweetners at all, but when I do, I use this:
Or, sometimes, because I really want to like stevia:
For stuff with a strong natural taste, I can get away with the Stevia/Monk fruit combo. For things that are not that naturally strong flavored, or require quite a bit of sweetening, I just break down and use the sucralose.
On a related note, this year I'm growing a stevia plant in our garden. First time trying it. Those leaves are like candy! Just pop one in and chew. For some reason, a straight, raw leaf tastes fine. Maybe its just the novelty factor.
Links to the products in the pictures:
Better Than Bouillon
The chicken flavor (2g carb/serving & sodium 29% DV) is my favorite, but they have other flavors too (the vegetable base only has 1g carb/serving).
Sometimes I add Sriracha (1g carb/tsp), garlic powder (2g carb/tsp) or a tablespoon of tomato paste (2g net carbs/Tbsp).
(potassium 15% DV/serving) I can usually find it at the grocery store for less than $3, and there's about 90 servings per can. I've tried some of the other potassium based salt substitutes and this one tastes the least like chemicals (it still doesn't taste good, but the benefits outweigh the flavor).
(1/4 tsp = magnesium 84% DV) There are a few different forms of edible magnesium salt. This type is hard to find in it's food-grade form, but it has the least offensive flavor IMO. Bonus; this form of magnesium is also used as gym chalk, so you can use any extra to dust your hands if you take up climbing ;)
Emergen-C Electro Mix
This is one of the few electrolyte mixes that doesn't have carbs, but does have a decent amount of potassium (most have potassium <3% DV, this one has potassium 12% DV). Bonus; it also contains calcium, manganese and chromium.
I found that I needed to make a bowl of salty broth about once or twice a day when I was starting out with the keto diet (to help with digestion, occasional muscle cramping, slight nausea, the habit of eating larger volumes of food, etc.). A few months into it I had throttled down my salt supplementation to about a two times a week. Of course, everyone's body and experience is different, so you should do what feels right for you.
Just a heads up that labdoor.com tested that and it came up high in some heavy metals, so I stopped using it. Over at r/nootropics, we love Doctor's Best Mag Glycinate as the best for relaxation and sleep. Any glycinate form really, though I know the citrate and malate are good, too.
The Art and Science of Low Carbohydrate Performance advocates for zone training in order to help your body prefer fat burning. I've been doing zone training and have had about a 15% gain in running efficiency. I feel less winded and rarely feel sore.
I also really, really like chi running because of its focus on efficiency by using gravity to propel yourself forward. In a long event like yours, efficiency is the key to winning.
If you're trying to keep burning fat, you absolutely need to keep that deficit. If you're lifting, keep it up. If you're not, start, even with just resistance bands. Also keep moving. Walk a lot. And get something like this: https://www.amazon.com/AccuFitness-MT05-MyoTape-Body-Measure/dp/B000G7YW7Y or get a soft fabric tape measure and write down your measurements. A stall is a month or more with no change in ANY physical measurement. IIRC Jimmy Moore once went 10 weeks with no weight loss, but he lost 6 inches at his waist at the same time, back when he first did Atkins.
At this point it's really good to stay focused on the process and on how well you feel. The external rewards aren't going to come as fast, so enjoy your steak and butter, and celebrate every tiny gain.
If you're on mobile, don't forget about the sidebar! The FAQ is really helpful for beginners, and you should also check out the Keto Calculator for Macros. When using the calculator, set your activity level to sedentary to start with.
In the beginning, I would recommend getting a food scale (I use this one - it's less than $12, but any similar one will work), and weighing out all your food, and logging it in an app like MyFitnessPal. Once you're certain you have a good grasp on portion size and such, you may find you don't need it (though I still weigh and log everything).
I personally try to avoid substitute foods like fake breads or muffins or pizzas or sweets. I think it's best to work to break the addiction to carbs, rather than reinforce them with disappointing facsimiles. That said, there are people who rely on those substitutes, and would disagree strongly with me, which brings me to I think the most important tip - don't be afraid to experiment with what works for you. You'll hear conflicting advice on this sub, and it's not because anyone is wrong, it's because we're individuals, and we respond differently to different things. The FAQ will walk you through the things that are relatively non-negotiable (like eating more than a minimal amount of carbs), but a lot of what gets discussed here is not set in stone. That's one of things I find most useful about this sub - we're all trying to refine the process, and it's good to hear other perspectives.
To track macros I use MyFitnessPal but another popular one is CarbTracker.
As for books - If you are looking for recipes you can find examples all over. Easy 5-Ingredient Ketogenic Cookbook though is something I got as a gift last year and love the easy recipes.
I have this one, but I can't say I use it all that often.
Couple of thoughts:
You betcha. Boiled eggs are good, as are pork rinds, Kirkland protein bars (only 4net carbs each) cheese like mozzarella holds well at room temps, too. For sweets, find the best tasting (for you) Sweetener and take it with you in the road, if I am right in assuming you drink lots of coffee. I use a product called ezsweets. Great stuff.
EZ-Sweetz (2oz - Liquid Sweetener 800 Servings/Bottle) https://www.amazon.com/dp/B002MO765O/ref=cm_sw_r_cp_apa_RZrxybM6VY5AZ
Chiming in a few days too late, but for anyone coming back to read this at a later date: EZ Sweetz has been an absolute lifesaver for me on keto. It was designed as a sweetener for diabetics (so it doesn't spike your blood sugar), is affordable, and completely without aftertaste. Maybe I've been using it for so long my taste buds have just adapted, but I really think it tastes identical to sugar. The only downside is that, because it's a liquid, you can't use it in baking or traditional recipes that call for granulated or powdered sweeteners.
I hope anyone out there craving sweet stuff will give it a try. Buy it here!
I got this digital food scale from Amazon and it was the best $12 I've ever spent.
Ozeri Pronto Digital Multifunction Kitchen and Food Scale, Elegant Black https://www.amazon.com/dp/B004164SRA/ref=cm_sw_r_cp_api_B50nzbGX5PDWR
If I'm going to have chicken salad for lunch tomorrow, I will weigh each individual ingredient before dumping it into the bowl, and enter them each into the app I use to track my macros (Cronometer). If I'm going to have pork rinds for a snack, I will weigh out the exact serving size listed on the package, and enter it into Cronometer. Don't freak out, it's incredibly simple.
I'm not saying you have to do this, but it is very easy to let things get away from you when you don't know exactly how much you're eating. Good luck!
tl;dr Take some chelated magnesium (there's another form of Mg that gives you diahhrea; chelated doesn't do that). Something like this.
Assuming the linked bottle is used, and 1 pill = 100mg of Mg, then take one pill, see how you feel, then take 2 pills the next day, seeing how you feel, then take 3 pills a day, see how you feel. It's up to which amount makes you feel the best that you want to seek out, because it's different for everyone.
Now for the other electrolytes, Potassium [K] and Sodium [Na].
For K, be CAREFUL and don't take a lot ( more than 100mg) at once. Too much K at once can cause heart problems. I made this mistake once and actually started getting heart palpatations (I am 20 years old, for context). That said, I usually like to get some "Lite Salt", and salt all of my food to supplement my K, which seems to work.
And now, for the big one, Na. There are many different ways to supplement Sodium, but what I like to do is get straight to the point, drink 4 grams of table salt+Water (around 1500mg Na) for the day, and get it over with. You will definitely want to experiment on the amounts on what's "too much" and what's "too little". I started out with 16g of table salt (6000mg) a day. But I soon figured out could cut down to 4g of table. There are times where I'll need 16g of table salt if I'm going through a really long run and drinking lots of water, but since for the most part I'm sedantary, I usually keep it to 4g in the morning and 4g Na+Water in the evening. More if I feel I need it (you'll feel foggy and/or lazy from a lack of Na supplementation).
Hope this writeup helped you, feel free to ask any questions. Electrolytes were confusing for me at first but this is what it boiled down to throughout my experimentation and from searching on here.
So I've been reading and researching since we posted earlier this week.
I wound up using Windsor Half Salt for potassium supplementing (found with the normal salt at most Canadian grocers). This looks pretty much identical to Morton's Lite Salt.
I also found (after a long time searching and reading medical papers to clarify) that ideally Magnesium intake levels are somewhere around 420 micrograms daily for men my age. This is supposed to be elemental magnesium, which some supplement companies are good at listing, and some are not. As such, I found what I think was the best option available on Amazon.ca for Doctor's Best High Absorption Magnesium (200 Mg Elemental), 240-Count. It's a large pill, no doubt, but at 1000mcg magnesium chelate / 100mcg elemental magnesium per pill, a 240-count bottle at $40 was a pretty darn good value. This is a Magnesium Lysinate Glysinate Chelate, which seems to be a good bioavailable format, and I've found no side effects that some users of citrate complain about.
I strongly suggest using a scale. Ignorance may be blissful, but awareness is successful.
The scale has a cool app, synchs with Google Fit, which can then synch with Cronometer. I'm sure there are other apps it works with, but that's just how I use it.
Haven't been disappointed and can only blame any inconsistencies on my own behavior. ;)
These don't have the same macros (more protein than fat) but they are good in a pinch.
Also, I usually try to even out the macros and dip in mayo or throw some butter over them and treat them like popcorn.
Either way... they're delicious.
I'd consider either carrying a bunch of these:
Or making my own ketoade concentrate and putting it in a clean water bottle (emptying out a Dasani bottle). Or both!
My ten-serving ketoade concentrate recipe:
The above assumes that I'm getting some more salts from other sources. I also add in a multivitamin that includes some potassium and magnesium. Otherwise, what other folks here are saying - at the high end of what's needed for protein. Enough fat for satiety.
If you don't mind toting it, a head of cabbage stays good for a long time out of the fridge and the leaves make good carriers for tuna (I'm thinking packets of tuna in oil + packets of mayonnaise + seasoning of your choice).
muscle cramping when adequately hydrated does sound like more of an electrolyte (sodium/potassium) issue rather than a lack of carbs, I've seen exausting your glucose described more like hitting a wall or feeling drained.
FYI, you can make your own carb-free sports drink by dissolving "lite salt", it's a 50/50 blend of sodium & potassium chloride (often with a bit of calcium/magnesium as well) that you can also use in place of regular table salt, and is much cheaper than potassium supplements.
>Yet I've heard and read here that once someone is "carb adapted" they don't need to carb up...
I'm a bit out of my depth when it comes to extreme athletics, but from my understanding this does depend on intensity and there is a point when pushing close to your VO2 max where fat/ketones are no longer entirely adequate. IMO If you truly are pushing yourself hard enough to need a carb-up, it's not something to fret about as you'll be burning through those carbs pretty damned fast anyways, and fit individuals also tend to have better metabolic flexibility. I haven't read myself, but I've seen 'The Art & Science of Low Carb Performance' recommended for athletic ppl doing keto.
Agree with another poster here that it sounds like a sleep problem rather than a diet problem. Your sleep has improved but it still isn't good. Diet alone cant fix that. One thing that helps me is magnesium citrate right before bed. I use calm:
Natural Vitality Calm, The Anti-Stress Drink Mix, Magnesium Supplement Powder, Raspberry Lemon - 16 ounce https://www.amazon.com/dp/B00BPUY3W0/ref=cm_sw_r_cp_apa_i_VHTrDbQVB2924
In their slim volume The Art and Science of Low Carbohydrate Performance, Phinney and Volek discuss exercise and lifting on keto. They acknowledge that performance will decline while the body is adapting to keto, but once one is keto-adapted (4-8 weeks of continued ketosis) the pre-keto performance will return, with some additional benefits.
First, the body won't run out of fuel (sometimes called hitting the wall or bonking) because the muscles won't be using glucose (or even ketones, for the most part). It's easy to run out of glucose (blood sugar) during running, biking, and other aerobic exercises, but the supply of fat (for fatty acids) is essentially unlimited, even in a "lean" athlete.
Second, the brain won't run out of glucose either (the real reason for bonking). It can gather most of its energy (~75%) from ketones (made from fat) and the rest from either dietary glucose or the glucose created (gluconeogenesis) by the liver (from protein). Muscles won't use the modest amount of glucose / glycogen available, reserving it for the brain.
And for most anaerobic type exercise, the fatty acids will be sufficient. But in some cases, for quite strenuous lifting for example, some glucose for the muscles will be needed. But the usual source (sugary drinks) will kick you out of ketosis, precluding the release (and use) of fatty acids by spiking insulin.
The solution they recommend is SuperStarch, which was developed for a rare and dangerous disease where the body can't store glucose. It releases starch (which becomes glucose) slowly, so the the body can use it w/o spiking insulin. Should this become necessary, it could help with heavy lifting.
My own suggestion is to defer SuperStarch unless it's needed. YMMV
First off, check out /r/coffee if you really like coffee. Just be ready for a blue pill/red pill moment Neo, since /r/coffee is a trip down an awesome rabbit hole...
Anyway, I like to go for some fresh roasted (by me) and fresh ground (seconds before adding the hot water) coffee in a Chemex. I then add heavy cream and EZ-Sweets.
Right along the same lines, I would wonder if a video by author Gary Taubes would be also what your looking for? He has been giving lectures to the medical circuit and educating doctors on the actual science and research for a few years.
Here he is a Ohio State University Medical Center:
Or here he is at Bastyr University:
Or here he is a New Brighton School:
Or here he is at University of Texas:
And there are lots more on youtube.
BTW, if you have not read his books and are really interesting in learning some of this stuff, you MUST do so, they are great books.
Of the best two books he wrote, "Good Calories, Bad Calories" is very technical and very much aimed at the medical community with extensive technical details and many many footnotes and reference data.
"Why we get fat" is the layperson version of the same book.
I'm a big fan of the "slow and steady" approach. Make little changes, take some time, observe how it affects you. There's no rush to dump weight off; it's more likely to be permanent if you're not obsessing and just "keeping calm and ketoing on".
Bonus resources, if you want to have a deeper understanding:
I definitely recommend using an app like Carb Manager at first, it really helped me at first to understand what a typical keto day looks like with my allotted macros (and what foods to avoid - it even has a barcode scanner for easy adding foods you eat).
There's also a lot of really budget-friendly foods you can buy that are keto, I eat a lot of eggs, brick cheese, bulk ground beef/ pork, pork tenderloin (pretty much whatever meat is on sale each week), bulk avocados. If you're not much into cooking I got this book through my local library to help me through the first couple weeks with easy meal ideas: https://www.amazon.com/Easy-5-Ingredient-Ketogenic-Diet-Cookbook/dp/1939754445
Again, read the FAQ. An electrolyte panel won't find low electrolytes usually because it's measuring blood concentration.
In the case of sodium, the body responds by essentially dehydrating you to maintain the sodium concentration in blood. You get low blood pressure, feel lightheaded, etc.
In the case of magnesium, the concentration that's important is cellular concentration, and that's essentially uncorrelated to blood concentration for similar reasons.
The numbers you listed are nowhere near enough electrolytes. Try drinking a cup of bouillon. A big bouillon cube will give you ~2g salt. You want 5g salt/day. Salt everything liberally and try the bouillon, and see how you feel.
Re: magnesium, 400mg is good if it's a good type. Magnesium oxide has almost zero bioavailability and only acts as a laxative. I typically recommend the one I link below because it's cheap and easily available, but magnesium citrate is generally OK too:
Re: potassium. Others have suggested this, but 99mg isn't nearly enough. Get the lite salt / no salt / nu salt and try using that with your food.
I've gotten this scale about a month ago and have liked it. Pretty reasonably priced, and I don't put a huge amount of faith in the body fat %age, but all you have to do is have the app open when you step on the scale, and it'll log all the stats. i like to have the stats sent to my fitbit account because i prefer its graphing feature and bc it aggregates from other things I like to keep track of too. Hope that's what you're looking for
I like this one, the EatSmart Precision Digital Bathroom Scale.
No fancy features, but it's got a simple design, easy to read, and it seems to give the same number when I step on it twice.
I chose it because wirecutter.com gave it the best review. They seem to review all sorts of things, and they've done well by me.
Good luck sir. I will say this. Be prepared with to increase magnesium, potassium, and sodium intake with supplements or natural foods to avoid the Leto flu in a few days.
The most important think to know is that there will be changes in your body that are greater than just weight loss. For me it’s been knee pain. Just about home since I started keto due to reduced inflammation.
Again, best of luck and god bless.
Yeah, I definitely am not taking that measurement as gospel, but using the calipers is a pain and I haven't had any other really good way of doing it, so I'm just glad to have something to track. Percentage has been slowly going down from day to day, so I'm trying to pay most of my attention to that.
But here ya go, it works, integrates with fitbit/google fit, and it's pretty cheap. You will need a smartphone, though.
fyi i really recommend this magnesium. only Mg that's worked for me without stomach issues and i've tried all the types.
i also recommend not trying any carby replacements or substitutes. i'd fall off the wagon with bread-like things or fake sugar substitutes. however i've been doing great thus far cutting all that out. natural whole foods only. just none of that mess. full on pure keto.
and making a chart, 30 days or 100 days, where you cross off each box for each day, makes it REALLY helpful. esp if you use a big fat red marker. :)
edit: if you use sweet stuff, do NOT use maltodextrin or malitol. it's the devil's ass crack when it comes to weight loss. use liquid stevia (Sweet Leaf or Trader Joe's brand) or Swerve / erythitol.
The Easy 5-Ingredient Ketogenic Diet Cookbook: Low-Carb, High-Fat Recipes for Busy People on the Keto Diet https://www.amazon.com/dp/1939754445/ref=cm_sw_r_cp_apa_i_kYZuDbY3EGHRR
If you follow the link they have a few recipes listed there. The one we did tonight is cheesy bacon and broccoli chicken
2 tablespoons ghee
2 boneless skinless chicken breasts
Pink Himalayan salt
Fresh ground pepper
4 bacon slices
6 oz cream cheese room temp
2 cups frozen broccoli
1/2 cup shredded cheese.
This is a two person serving. Best part she provides calories, total fat, carbs, net carbs, fiber and protein per batch and per serving! It was delicious
I never thought about pumpkin seeds. That's a good one, too! I also agree that nothing really can replace popcorn, and popcorn was a frequent snack. However, I've been buying these microwavable pork rinds from Amazon, and it's the closest thing you're going to get to popcorn, and they're really good because they're nice and warm and crunchy, similar to popcorn.
@fexxi: Unfortunately you are misinformed (it seems many who watched Dr. Oz's keto segment think the same and ended up here without doing their own research and only going by what they heard on tv or from what they had from others). There are countless stories of "normal weight" people who are on keto and feeling better than ever. with bloodwork to show it. I would highly recommend educating yourself on this way of eating by researching especially on books that have been authored by scientific dr's who have carried out studied and authored papers in peer reviewed journals on the health benefits of keto no matter what weight you are at. Here are afew books to read by phinney, volek, tim noakes, gary taubes, dr. eric westman and they all have youtube videos as well, there's many others as well:-
@westend52, @DrThornton, @ginnyfox, @Ryjosp and everyone else: thank you all for adding onto the benefits of this way of living, to help teach others who may be misinformed about the benefits of keto.
Light-headed in this case usually can be fixed with electrolytes. The most important one that has the fastest fix is sodium. Broth is the easiest.
To keep my electrolytes on the up and up I take a magnesium supplement at night. It helps with restful sleep as a side bonus.
For my potassium and sodium, make my version if Ketoade. 32 oz water, 1/2 tsp pink salt, packet of [Emergen-C Electro Mix] (https://www.amazon.com/dp/B002HWRY5S/ref=cm_sw_r_other_apa_fI.VBb024N0NX) for potassium, tbsp apple cider vinegar and a squirt of mio. Make it heavy on ice and sip on throughout the day in addition to more water.
Also, first thing each morning even before coffee drink 24 oz water. Overnight you lose a lot of water which also affects your brain. Replinishing water loss right away helps wake up and could also help your light headed mornings!
Well, I would ditch the lean meat, for one, and probably the protein supplement, unless /r/ketogains indicates otherwise. If you're taking the supplement for amino acids, there are healthier sources for that (sans sucralose, acesulfame potassium, and fillers like "polydextrose thickener" and "anti-caking agents.") Trust me, they don't care if it cakes or not.
You're also taking in a lot of polyunsaturated and monounsaturated fats. You want primarily saturated fats and omega-3. Omega-6 is to be avoided. Fish oil and flaxseed oil are high in Omega 3. Coconut oil is almost entirely saturated fat. You can get a jar of virgin organic unrefined coconut oil at Trader Joe's for six bucks. Bacon and bacon fat are also your friends. Fatty cuts of meat are where you want to be, not chicken breasts.
You also need to roughly triple your sodium intake, because your kidneys are flushing electrolytes in the absence of carbs. You'll need bouillon cubes or a tolerance for salty water. I'd also double your magnesium, for the same reason. Not all magnesium supplements are made equal. Magnesium taurate and stearate are best for absorption. I take this stuff.
man, if you can get these pork rinds, one bag is 210 cals, 7g fat, 4g carb, and 35g protein. that'll help you hit your goal pretty easily. they're also DELICIOUS.
Check out this book, we use it all the time, meals are easy and delicious.
The Easy 5-Ingredient Ketogenic Diet Cookbook: Low-Carb, High-Fat Recipes for Busy People on the Keto Diet
then for days that you don’t want to plan, Grill up a steak or chicken, bake a fish. Breakfast for dinner is always good.
My breakfast is almost always a Slimfast Advanced Nutrition shake.
Lunch, I do a lot of Atkins frozen meals or Quest bars and cheese. Sometimes I'll do a precooked frozen chicken breast and steam in the bag frozen veggies (I teach, so my lunches need to be fast and microwavable at most)
Dinner is where things get more adventurous. My husband and I have a keto cookbook. We try to do one new thing a week. (Specifically, I use this one:The Easy 5-Ingredient Ketogenic Diet Cookbook: Low-Carb, High-Fat Recipes for Busy People on the Keto Diet https://www.amazon.com/dp/1939754445/ref=cm_sw_r_cp_apa_i_.AOQCbHCF6T7K )
Personally, you cant go wrong with salad (romaine, black olives, mushrooms, cucumbers, maybe a little shaved carrot and feta cheese) with your protein of choice (grilled salmon is great. Fried tofu is good. Chicken is good.) Just make sure you measure all those veggies- they do have carbs and they can add up.
I have a GearFit2. Try MyFitnessPal app. I know that when I connected my GearFit2 it gave me a FREE year prem access to MFP. Maybe it will do it for you.
I recommend isopure for protein shake. I've been doing it for a month now. Add some heavy whipping cream and coffee to it to really make it good.
For snacks, try mozzarella cheese sticks or sugar free jello.
Hi, welcome to the wonderful world of keto! To answer your first question, I add the bacon grease to my calorie intake, i.e., if I used a tablespoon's worth of bacon grease (I oven-bake my bacon) to fry an egg, I count the whole tablespoon. It's just a personal thing, though--I'd rather overestimate than underestimate my calories. YMMV.
JoFL0's suggestion re: the broccoli is a good idea. When you have spare cash, though, I really suggest getting a scale! Mine really helps me with my OCD tendencies.
And lastly, I suggest spacing your intake throughout the day! Obviously, don't drink too much closer to bedtime, or you're gonna have a bad time. I still wake up in the middle of the night most nights to go pee. I just... really like tea.
I pulled it up on amazon to get more information, and here is what I see:
As for the OP, muscle cramping is most commonly tied to magnesium deficiency. A supplement like this:
Is a pretty cheap way to get a high quality magnesium supplement.
Same scale (this one), which is fairly new. And yes, I always weigh in at the bathroom, without clothes, several times. I weigh myself with clothes on afterwards to make sure I see that slight increase from clothing weight.
I do feel like my calves are slightly slimmer with less fat fold when I squat down, but to be honest I can't tell if it's because of some change or because I'm getting used to this weight.
I've searched throughout the thread and there seem to be a general agreement that a caloric deficit is needed to lose weight? I don't know how I will achieve this by adding fat onto my meals, since fat has quite amount of calories. I guess I could decrease my portions and increase the amount of fat instead but I'm having trouble feeling satisfied as is.
And someone else mentioned the water part too. I'll drink more water!
I think I got mine at target? It's Taylor brand. I think most digital scales go up to 400. Wirecutter ranked their top 5 and mine was on the list as reviewed well by consumer reports, but many on amazon had a problem with consistency. Looks like this one would be a pretty good bet.
I just followed the suggestions in the FAQ, so I went out and bought the highest does of Magnesium supplements I could find. The FAQ suggests Potassium Sulfate or Potassium Chloride, but I unfortunately could only find Potassium Gluconate, which is what I use. But if you can find what they list in the FAQ, i'd go with that. Something about the suffix "gluco-" doesn't seem keto-friendly to me. I also bought Benefiber to keep myself regular, and I use salt liberally. And I take a multi-vitamin. A cup of chicken broth was all I needed for the one headache I got in my first 2 weeks.
Emergen-C makes a supplement powder called Electro-Mix that makes a lemon-lime, sports drink type thing with electrolytes. Full disclosure, though: it tastes kind of yucky, IMO. It doesn't have enough flavor to really stand on its own, so it just tastes like you're drinking water that is "off." I'm thinking of adding lime juice, or maybe putting it in seltzer water to see if it tastes better.
This is what worked for me! Obviously every body is different, but I think it's a good place to start! Good luck!
Okay. I read your post. You make some good points (buried deep into your post). I'm still toying with downvoting you for the trollish title.
I think you're missing the forest for the trees. Your post is a "solution" in search of a problem.
No one in my memory here has said that overconsumtpion of ANY foods, regardless of their macronutrient content, is a Good Idea.
No one here, to my recollection, has endorsed limitless eating as being compatible with Keto.
No one here likes "broscience", but I really think this rant goes too far, don't you?
>I guess what I am saying is I am not condemning low-carb/keto. It has and is helping me, and judging by all of the success stories posted here, it is helping tons of people lose weight. If it works for you long term and you feel like it is a sustainable lifestyle, keep it up and be as healthy as you can be! Just understand the real reason behind the success of low-carb: inadvertent calorie restriction and the elimination of processed junk food.
And finally, after many paragraphs, you get down to something that makes sense, and that is hammered upon repeatedly here on /r/Keto - that knowledge is power, and to research the real reasons why this eating plan (the word "diet" should die in a tire fire) works. Why this couldn't have been the FIRST paragraph instead of the last confuses me.
With all due respect. I'll take Gary Taubes explanations over your post any day of the week--no disrespect.
I had to order one off of Amazon, because I didn't want to have to drive back and forth to the doctor's office! The one I got is pretty good, and it was cheap (plus came with a free self-measuring tape thingie)! I just found the link: https://www.amazon.com/gp/product/B001KXZ808/ref=od_aui_detailpages00?ie=UTF8&amp;psc=1
It doesn't do any of that body comp stuff which isn't really reliable anyway.
Yo boss, switch up the type of magnesium you are taking and get some vitamin K2 to go with and it will absorb better. I take 800mg of magnesium a day now and don't have issues with the right stuff. You probably need more fiber as well to go with since the magnesium will cause loose stools until you can absorb it properly and a lack of fiber isn't going to help in that department.
Magnesium like this: https://www.amazon.com/Doctors-Best-Absorption-Magnesium-Elemental/dp/B000BD0RT0/ref=pd_bxgy_121_img_2?ie=UTF8&amp;refRID=P8K9XJFAQETTG0DK4YNZ
and some K2 like this: https://www.amazon.com/gp/product/B00HRGN2SW?ref_=pe_825000_114657310_rcxsubs_email_dp&amp;ppl=fresh&amp;pldnSite=1
is what I take. There are a [ton of different types of magnesium] (http://www.mymagnesiumdeficiency.info/best-magnesium-supplement/) and it is hard to know the best type to take without doing a bunch of research.
I just got a Fizzini that works great for making quick bottles of seltzer water, then you just add your own flavoring.
I usually go for either some Electromix or some Stevia-sweetened Stur. (not a big fan of aspartame or sucralose). Works great, and cost-effective
I appreciate your help. Here’s a link to the product
Natural Vitality Calm, The Anti-Stress Dietary Supplement Powder, Raspberry Lemon - 16ounce https://www.amazon.com/dp/B00BPUY3W0/ref=cm_sw_r_cp_api_i_dF5VCbBX8JX1H
I supplement the minimum electrolytes and just consider food sources a bonus.
Doctor's Best High Absorption Magnesium comes highly recommend.
If you want to know the science as well as anecdotal evidence supporting low carb and against the Standard American Diet, here's a list of books for you to read:
Jimmy Moore is a lot more anecdotal but it's a good place to start if you want a simple way to understand keto, in my opinion. The rest contain lots of studies and evidence to convince you.
Taubes is also bringing out a new book. I've not yet read it but I've certainly pre-ordered!
The Case Against Sugar
The closest book to what you're looking for is The Art & Science of Low Carbohydrate Performance: http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716/
It doesn't directly address weight lifting, but you could try a program like Starting Strength for specific exercises to do. The point of the book is how to maximize your body's fat metabolism one of the benefits of which is body recomposition.
LyteShow seems to be a little expensive (I looked on amazon). I think my favorite electrolyte go-to would be this: http://www.amazon.com/EMERGEN-C-ELECTRO-MIX-Lemon-Lime-4-2/dp/B002HWRY5S/ref=sr_1_1?s=hpc&amp;ie=UTF8&amp;qid=1415343741&amp;sr=1-1&amp;keywords=electro+c
It's way cheaper, and it's one packet per LITER of water, plus for each packet you get more electrolytes than each serving from the LyteShow which is also 3 times more expensive per electro c box. The Electro mix also is sweetened with Stevia, has no carbs, and tastes wonderful. I'm a stickler for quality, and I am surprised how wonderful it really is. I have it on auto pay on amazon for 2 boxes per month.
This one is mine. I love it, it is precise enough that if I urinate I can track the difference before and after. Awesome reviews on amazon.
The other food scale was also that EatSmart brand, only reason I felt comfortable about buying no name is because of the reviews about the company replacing the device no questions asked. Below was that food scale.
magnesium oxide pretty much sucks but it's great for relieving constipation. Try magnesium glycinate:
Do you mean Isopure Zero Carb Protein Powder?
I use that too - it's great stuff. They have a bunch of flavors, the chocolate and strawberries and cream are my favs. Combine it with some heavy whipping cream, ice, and a sugar substitute in a blender you get a pretty good smoothie going on.
I got this one a few weeks ago because I followed a link off some blog and had no idea that food scales were so cheap! So far I've been very happy with it. It came with two sets of batteries and is super user friendly.
In the beginning months I would also get cramps during sleeping, stretching, or after working out. I use the following on a daily basis and do not have any cramping anymore.
For good measure:
Have you tried the microwave variety? The portion size is much better and warm chicharrones are an honest to goodness Martha Stewart moment.
bleh, get a good electrolyte water like this one: http://amzn.com/B002HWRY5S
Get off the artificial sweeteners, you'll feel better and after a long enough break when you taste them again they'll be pretty disgusting :)
My goto drink at a restaurant is unsweetened iced tea now, with a squeeze of lemon.
I bought this one cause it was cheap and had good ratings. It’s fine but I might get a better one in the future. I would say it’s a good cheap starter though.
I had the same exact issue and magnesium fixed me in 2 days. I LOVE Calm Magnesium
It isn't cheap, but it's worth every penny. If I don't take my daily dose for a couple of days, my leg pain comes right back. Further, I'm able to relax and sleep SO much better when I have a small glass before bed.
I use the EatSmart Precision scale and love it as it is consistent in the its measurements and minimizes variation between multiple samples so you feel confident its ability to give an accurate measurement the first time.
I use the RENPHO digital scale and have been really impressed. I went through a couple different ones and this is the only one that I have found to be accurate with my doctor’s scale. You can find it here:
RENPHO Bluetooth Body Fat Scale - FDA Approved - Smart BMI Scale Digital Bathroom Wireless Weight Scale, Body Composition Analyzer with Smartphone App, 396 lbs https://www.amazon.com/dp/B01N1UX8RW/ref=cm_sw_r_cp_api_MUEZAb775CYWK
I was looking for a scale that worked with Apple Health and this does the trick. It’s much cheaper than a lot of others out there so maybe it’s worth a shot.
Pork rinds are an acquired taste. I'm a big fan of chili lime flavored and salt and vinegar (and a store near me sells sriracha flavored which are pretty great). I like to crush up the BBQ or spicy flavored and use them to shake and bake chicken. And the Lowrey's microwavable pork rinds are great popcorn replacement
Magnesium will help with the insomnia, leg cramping and constipation! Are you supplementing at all? I know that some people find that taking a supplement such as Natural Calm helps them sleep better.
For your brain fog, make sure that you're getting all your electrolytes, not just magnesium.
EatSmart Precision Digital Bathroom Scale:
highest rated and most popular scale on Amazon. I have it and its deadly accurate with 0.2lb increments. the company is really good with customer support, too.
I really like using a tape measure Like this one . It makes measuring certain areas easier, the auto-retract tightens to "snug" so I am getting a consistent measurement and I am tighten it and keep good posture and then unloop it to read the tape measure.
These are the best pork rinds. Since they're warm they're satisfying on their own: https://www.amazon.com/Lowreys-Bacon-Microwave-Chicharrones-Original/dp/B000UPFWW6/ref=olp_product_details?_encoding=UTF8&me=
For coffee, I mix protein powder with unsweetened almond milk and add some MCT oil and that's my breakfast.
Here's what you should use for your macros:
*Generated by [Keto Calculator](https://keto-calculator.ankerl.com) 9.13*
F/5'5" | CW 235 | 49% BF | Mostly sedentary
* 1521 kcal Goal, a 20% deficit. (738 min, 1901 max)
* 20g Carbohydrates
* 97g Protein (73g min, 120g max)
* 117g Fat (30g min, 159g max)
Here are my best recommendations to set you on a purposeful path of steady fat loss over time:
If that doesn't work, my next two recommendations would be to continue doing all that and add in some movement (say, a 30-min. walk every day) and possibly increase the caloric deficit to 25%.
I am also a 40+ woman and the above is what I have been doing (full disclosure: I do eat at a very high caloric deficit and I try to get in a pretty good cardio workout 4-5x/week).
Also, muscle flutters/twitches, aching hands/feet and later on heart flutters and arrhythmia.
Headaches that don't go away with tylenol/ibuprofen or migraine meds are more common than actual migraines, but are also one of the first signs of sodium deficiency.
I like these packets: They're cheapest if you buy the 5-box quantity, but even $0.20 a packet isn't too terrible since it tastes nice and has zero carbs. http://www.amazon.com/EMERGEN-C-ELECTRO-MIX-Lemon-Lime-4-2/dp/B002HWRY5S/ref=sr_1_2?ie=UTF8&amp;qid=1421521222&amp;sr=8-2&amp;keywords=electro+mix