Thoriso25님의 저널, 2021년 03월 25일

For me it’s not to be adventurous and not to have keto versions of other food eg tons of keto biscuits and chocolate etc 

So eating real foods like eggs, veg, some oil but not too much, tuna, pilchards, meat and if you want things like cauli rice etc. I just mostly meat and veg. Some dairy but not too much 

I’m pretty much like Jespes meat and veggies, and some olive or coconut oil when I cook,that makes it affordable as well cause all these keto what what’s can be expensive plus I don’t wonder or constantly want to eat with keto , I feel satiated after every meal, I don’t even crave junk, I even feel like I might never go back to having sugar post keto 😌❤️ 

Keto is such a delicious, freeing lifestyle, sure you have to give up some pastas, breads and other carbs, but you get to have butter and cream an bacon! That’s not a bad trade-off 😉 but exactly like the other peeps said... start really simple and don’t try and be too fancy with all the Keto snacks, sauces and substitutes. Have real food! Try and check the basics like not using margarine and rather having butter, no vegetable oil, but rather olive and coconut oil... and when you ready, start counting your macros.. it’s going to make it a bit complicated - but it’s going to ensure you are satiated! Let us know if you have any other questions! 

Thanks guys! This was very helpful. I will shout if I need assistance. 

Keto is so expensive 😕 

I personally think that it doesn’t have to be. I have a very limited budget and I manage to stick to it but it’s all about not feeling compelled to eat all the buzz foods like nuts and MCT oils and keto-ified breads and wraps etc etc. And not buying loads of treats like low carb rusks and sweets and pastas etc. Those things are great if you can afford them but there have been South Africans who did small studies of keto right down to I think R500-600 a month (a doctor doing her practice year in a rural area if you want to google it) I myself worked out it could be done for about R1000 a month just using normal shop ingredients- eggs, coconut oil, chicken thighs, lettuce/tomato, pilchards etc. And always cheap green veg in season. I buy larger trays of eggs, lots of cans of fish when on special, seeds to make my own muesli or crackers and cheap fatty meat like bulk chicken thighs. It’s definitely harder but don’t be discouraged that it’s impossible!! 

It's worth it. The easiest lifestyle Ive ever tried cos I am never starving. I started out with 3 meals a day and snack and now do 2 and no snacks cos I am full and satisfied after and between meals. I cook with olive oil but use good butter most of the times with my meals to up my fats. I live on different forms of eggs. And eat a lot of green veg and protein. I treat myself to goats cheese now and then too.  

I pretty much eat the same stuff day in and day out , eggs are always there 😂 just try to play around with stuff at times so it doesn’t get boring but it’s not expensive at all , like fried eggs today, omelette the next, then boiled etc  

And quiche 😂 

@Jespes 😂😂of course  

I am not an expert, but I would not recommend keto at all. Everything I've read in newspapers about keto has been negative. You need carbs for energy, if you use protein as your main source of energy, you will not have anything left to maintain muscle mass. Eventually your body will start breaking down your muscles to feed itself. Keto has also been ranked the worst diet for the fifth year in a row. https://www.insider.com/why-keto-is-one-of-the-worst-diets-even-modified-2021-1 Please read up as much as possible before cutting an entire food group out of your diet. Keto is good for rapid, short term weight loss. But in the long run, it will not yield any benefits.  

Keto isn't for everyone. For me, with the kind of autoimmune disease I have it has been a game changer, health wise first and of course weight wise. I was pushed to start it by my team of professors at UCT who are my health care providers for my insane illness. I have never been on a plan where I am not starving before. My energy levels are noticeably increased and my skin looks fantastic. I haven't had a flare up of my illness since I started keto, prior to starting on the chemo meds I am on 

It’s a common misconception that keto is high protein. You can do it that way but if you read proper scientific books or articles the recommendation is the same or less protein than you consumed before. And that the bulk of your meals are green veggies and some healthy fats like olive oil and moderate protein. Remember that the same ‘experts’ who say keto is bad also tell you to eat to margerine and artificial sweeteners and fill up on low quality grains, the very things that have caused a global health crisis.  

I’m not saying keto is perfect or that’s the answer to every solution or it’s for everyone. I’m only wanting keto or low carb to be presented for what it is- the solution for SOME people to lose weight and regain health. I live on salads, colourful veggies, eggs, olive oil, seeds, fish and some meat. It’s impossible for that to be worse for a person than a diet high in bread and pasta and fake fats. If you do you proper scientific research.  

So I've been doing keto for a month now, the first 2 weeks I wasn't tracking anything and the past 2 weeks I strictly have below 20g carbs and around 1700 cal. I have absolutely no energy and I don't think I've lost any weight whatsoever. I've also been working out 4 times a week for the past 3 weeks. I'm not blaming keto, I'd just like some insight on where I'm going wrong. Also, does one have maintain a calorie ceiling while on keto, like is it necessary to lose weight? Also, just to provide clearance, my goal is to lose weight, but I'm trying to do it a healthy manner since all my past methods have ended with me binge eating and then having minimal calories for the week that follows. I'm hoping this method keeps the weight off.  

Well said @Jespes26. Agree wholeheartedly and my food content is like yours. I don't do bacon smothered in cheese etc. Lots of low carb veg, protein and healthy fats.  

Hi Ameera!! I can only speak from my experience but I would love to recommend the website Diet Doctor to you. He has the most science based articles that I have ever found on following a low carb diet and he has a article about ten things to check if you aren’t losing weight on keto. Some suggestions from me- snacking too often, eating too much dairy (cheese and milk and cream),too many nuts and then too much low carb baking. The idea behind keto and some people will say you don’t have to track calories and you can eat until you are full because the fat will fill you and you’ll naturally stop eating/eat the right amount. In my Experience this is false / not true for me 😂 leave me and I’ll eat 2500 calories I’m sure!!! I think for people with no hormone issues like diabetes or insulin resistant or leptin resistant Etc this may be true. For me I just don’t find fat as filling as some people and I need to track carefully.  

@Ameera.. I do count calories with keto. I play around with my macros slightly all the time but at the moment I am on 92g protein, 20g Net carbs (25g total) and 114g healthy fats. It's more or less 1500cal per day but I do go over often too. I Try for not higher than 1750cal. I don't do milk but do add in cheese a few times a week (white cheddar) but not too often. I don't do cream often and I do goat cheese regularly. I do IMF 18:6 most days too. Other than Banting Brownies and bread I don't do keto versions of treats and stay away from fruit. Nut butter in moderation. What site did you use to work out your macros? I initially felt awful eating this way, for about 2 weeks and then it just blossomed and I am loving it. Almost 3 months now.  

What @Jespes26 said!!!! (again) 😍