Karriann777님의 저널, 2018년 06월 30일

Answers to Q’s: 1: nope 2: yep. As long as it’s nothing overboard 

The basic principle is to keep carbs under 50 grams a day. Preferably in the 20-30 grams area. An apple is like 30 grams of carbs, so just one will grab your full day allowance. Taking all your carbs at once can push you off track. Better to find vegetables with low carb count, so you can enjoy more food throughout the day. Try not to be too good with calories in the start. It is hard enough to get used to this low carb thing the first week or two. The first week you need about two grams of salt extra each day. Second week, about one gram extra. 

I meant to say, all your carbs at once, in a quick acting form like an apple. Slow acting carbs from keto vegetables do not push you off track. 

induction period for the first couple weeks is pretty strict and you stay at or under 20, once fully into ketosis you can test where your limit to stay in ketosis is. some people it is much higher than others. and in those two weeks you tend to stay away from fruits and other higher carb food. you can have fruit in the diet but you avoid higher carb fruits. some berries, lemons etc can be added.  

Becoming Keto-adapted can take several months. It is best to stay at 20-30 total carbs daily with 70-75 % of daily calories from fat until then. Once you are adapted, occasional carb heavy day is doable as long as it is infrequent (carb heavy means leas then 80-100gms). You can do quarter cup of blueberries or raspberries with heavy cream and it is about 6-7 gms carbs. 

Karriann777, you don't need to cut your calories as low as 760 calories to lose weight on a LCHF/ketogenic diet! (That's a recipe for constant hunger!) Run, don't walk, to DietDoctor.com for a professional, reliable, and comprehensive guide on LCHF/ketogenic concepts and principles, food lists, recipes, Q&A, and success stories. You can "join" DietDoctor.com for free for 30 days. (Make sure you set up a calendar reminder to quit if you don't want to pay anything.), That site will give you access to hours of videos, articles, and its 14-day "introductory" meal plan. I didn't use that meal plan but I still found the site immensely helpful. 

BTW, after the first 30 days, DietDoctor.com costs $9.00/mo. 

.... BUT you don't have to pay anything to access TONS of information! 

keto source also has lots of free articles as well as tons of other sites. you don't need to starve yourself on the diet, just reduce your calories. fill up on leafy green veggies and get a good balance on your quality fats into your diet with the correct protein for your bodies needs. 

780 calories isn't a good idea for more than a day or two. Get some better information about your choice of dieting. It takes twice as long to lose weight as people think. You don't gain overnight and you can't lose weight overnight. Stay healthy. Manage your portions. Walk away the pounds and eat healthy. It took me 5 years to lose 65 pounds and I stay within 5-7 pounds. 10 years now.  

Watch videos from Dr. Ken Berry on YouTube. I'm not sure you understand the ketogenic diet. But I wish you the best. :) 

780 is too low and in the long term not healthy and counterproductive..There are some fruits you can have on keto, in moderation that will not effect ketosis a long as they are not overdone. One key to keeping them in moderation is to eat them last during a meal. I know at least for me, once I was firmly entrench in the keto macro breakdown, it actually became harder to overeat..even though it felt as if I stuffed myself.. the calories and nutritional breakdown was far lower than prior to keto.. Therefore, if you choose to have some of the fruits that are allowed at the end of a meal.. it is actually hard to eat too many.  

Balance is key. Don't follow anything because it's a popular thing to do. Anything can and cannot work. It's not what you do, but how you do what you do. Small changes daily with proper discipline along with self love, care and knowledge will lead you to your goal. Enjoy your journey towards equilibrium.  

Go to the internet and search “Keto diet explained” or something like that. There is tons of information on keto or anything else you want to know. Being informed as to what to do, what to expect and potential pitfalls of any program is so important.  

You can eat in moderation the berry family of fruits. Moderation is 1/5 cup to 1 cup. Blueberries, strawberries, blackberries are ok in the Keto WOE 

Dr. Ken D Berry has tons of good information. He is on facebook. I have done so much better since I have been watching his video's 

dietdoctor.com is a great resource for all things keto. It is my understanding that you can have some fruit, as long as you keep your carbs below 20-30. Berries are the lowest in carbs. A favorite treat for me is strawberries dipped in cream cheese and sprinkled with monk fruit. Yum. That is only on a day when I have had 0-5 carbs.