Ketogenic Diet

Psychedelic Casual said:
The key is how to manage it once you get to your target.

If you’re going to reintroduce carbs - which I do recommend as we do need them (just not to the levels some people eat them) - I’d say only go for wholewheat/wholegrain versions (higher in complex carbs, protein, fibre, iron, magnesium, and zinc, and gives a more steady release of sugars) and introduce physical activity or up your physical activity if you’re already doing some.
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Agreed mate, I’d add veg, pulses legumes etc to start off with though and complex carbs (in small amounts) later.

Trick here Kaz is to start off with VERY small amounts over a period of a couple of weeks, like an extra 10 grams a day, monitor and see how you feel and any weight gain, bear in mind there will be quite a bit of water with that too.
The bigger picture is to aim for small increases over a long period of time whilst still monitoring how you feel and your weight.
Well done so far though .
 
Dirty Harry said:
Agreed mate, I’d add veg, pulses legumes etc to start off with though and complex carbs (in small amounts) later.

Trick here Kaz is to start off with VERY small amounts over a period of a couple of weeks, like an extra 10 grams a day, monitor and see how you feel and any weight gain, bear in mind there will be quite a bit of water with that too.
The bigger picture is to aim for small increases over a long period of time whilst still monitoring how you feel and your weight.
Well done so far though .
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Thank you for the tips , i will start working out a meal plan in advance , truth is i am so comfy on my veggie version that i could continue a few more pounds then i have plenty of scope but i will see when i lose this last four pounds , i have found it so easy , i will keep on with the keto nut bars as i love them in yogurt with berries , it will be later in the day that i can look at more carbs

Been a great experience , i never had enough energy to do even the modest amount of excerse that i have been doing over these last few months , i was addicted to sugary carbs and junk , it has been amazing to get the energy , i feel this diet was made for me
 
kaz7 said:
Thank you for the tips , i will start working out a meal plan in advance , truth is i am so comfy on my veggie version that i could continue a few more pounds then i have plenty of scope but i will see when i lose this last four pounds , i have found it so easy , i will keep on with the keto nut bars as i love them in yogurt with berries , it will be later in the day that i can look at more carbs

Been a great experience , i never had enough energy to do even the modest amount of excerse that i have been doing over these last few months , i was addicted to sugary carbs and junk , it has been amazing to get the energy , i feel this diet was made for me
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Sounds like a decent approach Kaz, just maintain protein requirements and slowly balance out the carb/fat calorie requirements you have ie 4 for carbs, 9 for fats, take into consideration any alcohol at 5 calories (not 7, as 2 are from Eritheytol, which is a carb the body can’t use).
All sounds a bit anal but for some people it’s really important to get these things spot on, others have a bit more leeway.
 
Dirty Harry said:
Sounds like a decent approach Kaz, just maintain protein requirements and slowly balance out the carb/fat calorie requirements you have ie 4 for carbs, 9 for fats, take into consideration any alcohol at 5 calories (not 7, as 2 are from Eritheytol, which is a carb the body can’t use).
All sounds a bit anal but for some people it’s really important to get these things spot on, others have a bit more leeway.
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I absolutely want to get it right so thanks
 
Lost four stone exactly

Took over four years to put it on and took seven months and twenty four days to lose it

Taking all the tips above on board

Going to round it off to ten stone (5'6) four more pounds and in the mean time plan to maintain and reducing fat whilst increasing carbs , first thing is baked beans !
 
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tolmie's hairdoo said:
I might give it a go. Every time I drop carbs, I lose about a stone in two weeks?

I just get bored of chicken and raw spinach!
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I have been doing a veggie version , i dont eat meat , fish or eggs , was a bit difficult to sort out a plan but it can be done , the difficult part is coming off it without rebounding weight wise , being on it i have found really easy
 
Lost four stone and two pounds now , decided to stop losing weight , just enjoyed my baked beans with three veggie sausages , the beans are twenty grams of carbs , added to the rest included in keto that is a decent start , lush

Do i need to be fully out of keto ? Wee sticks will tell me , not fallen out once in eight months
 
Well not going to plan , i am 9.12 which is six more than the four stone target , feeling too thin, have been trying to add carbs for about three weeks

Trying to re-introduce carbs slowly is playing havoc with my bowels , cant seem to get adjusted

Today i had a banana and blueberries in with my greek yogurt and keto nut bar and just had small tin of beans on one bit of seeded bread and cheese, i will pay for that tomorrow if it follows on like earlier efforts , and a small carton of orange juice

How long did it take others to get used to carbs again ?

I am also walking and resting as i have to and done all along
 
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kaz7 said:
How long did it take others to get used to carbs again ?
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Tbh Kaz it’s not a one size fits all unfortunately, whilst it can improve insulin sensitivity etc, it’s very person dependant, if someone was good with carbs in the first place and just decided to do Keto, it’s highly likely they will revert back quite easily (your body has homeostatic mechanisms in place ), others who aren’t, not so, there are always extremes.

With you, I think it’s a question of just finding that sweet spot (a lifestyle of eating you’re happy with and can continue indefinitely, and I’d look into “blue zone diets personally ) rather than any kind of full transition back to what would be considered “normal” eating, sadly, it can be mainly just the luck of the draw genetically and physiologically, pisses me off that if I have a carb meal any time before training I’m likely to fall asleep, whereas my mate can eat all sorts of shitty wanker bastard carbs and be lit up to fuck (and stay lean).
 
Dirty Harry said:
Tbh Kaz it’s not a one size fits all unfortunately, whilst it can improve insulin sensitivity etc, it’s very person dependant, if someone was good with carbs in the first place and just decided to do Keto, it’s highly likely they will revert back quite easily (your body has homeostatic mechanisms in place ), others who aren’t, not so, there are always extremes.

With you, I think it’s a question of just finding that sweet spot (a lifestyle of eating you’re happy with and can continue indefinitely, and I’d look into “blue zone diets personally ) rather than any kind of full transition back to what would be considered “normal” eating, sadly, it can be mainly just the luck of the draw genetically and physiologically, pisses me off that if I have a carb meal any time before training I’m likely to fall asleep, whereas my mate can eat all sorts of shitty wanker bastard carbs and be lit up to fuck (and stay lean).
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I was living on sweet ,sugary junk for a while before i went on keto , didnt eat much of anything else for months with depression , i think my insides will get used to good carbs eventually , might just have to be patient

I was a chocoholic as well but not touched it and dont want to touch it or eat junk again as i know me , one taste and i would be off again , i think maybe a mixture of keto food and good carbs might be the way to go for me , i just dont want to lose any more weight now , be good to put a couple of pounds back on

I will look at the blue zone diet , thanks for that and your advice

Just had a peek a blue zone , as a veggie it suits me aside from the no dairy bit ,i have to have the plain greek yogurt and cheese but the rest sounds just like me , thanks
 
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kaz7 said:
I was living on sweet ,sugary junk for a while before i went on keto , didnt eat much of anything else for months with depression , i think my insides will get used to good carbs eventually , might just have to be patient

I was a chocoholic as well but not touched it and dont want to touch it or eat junk again as i know me , one taste and i would be off again , i think maybe a mixture of keto food and good carbs might be the way to go for me , i just dont want to lose any more weight now , be good to put a couple of pounds back on

I will look at the blue zone diet , thanks for that and your advice

Just had a peek a blue zone , as a veggie it suits me aside from the no dairy bit ,i have to have the plain greek yogurt and cheese but the rest sounds just like me , thanks
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Just try and tailor it to something you can stick to consistently Kaz (make sure you get your Omega 3,6 and 9’s though, it’s really really important for you, I can’t stress that enough) , that’s the key to it, try and do some resistance training, and be as active as you possibly can, I’m pretty sure you’re hindered a bit I that department from previous posts.
 
Dirty Harry said:
Just try and tailor it to something you can stick to consistently Kaz (make sure you get your Omega 3,6 and 9’s though, it’s really really important for you, I can’t stress that enough) , that’s the key to it, try and do some resistance training, and be as active as you possibly can, I’m pretty sure you’re hindered a bit I that department from previous posts.
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Yeah i am bit hampered mobility wise but fast walking gets me out of breath , about all i can manage pain wise , be gardening again in the next couple of weeks which will help

I take three capsules of flaxseed every day , i dont eat fish so get my omega from them and the keto nut bars , i will keep eating those every day at breakfast

I have a much better idea what to do now so thanks again
 
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kaz7 said:
Yeah i am bit hampered mobility wise but fast walking gets me out of breath , about all i can manage pain wise , be gardening again in the next couple of weeks which will help

I take three capsules of flaxseed every day , i dont eat fish so get my omega from them and the keto nut bars , i will keep eating those every day at breakfast

I have a much better idea what to do now so thanks again
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Walking is absolutely fine Kaz and good luck.
 
Getting much more used to eating carbs , have a daily banana again and beans, chickpeas , bread , blueberries and melon , insides have settled , mostly . Today i had a two bread sarnie for the first time , been having an open sarnies till now and one bit of toast with beans , time eat more bread

Stuck at 9.13 , that is ok but not ideal , i am so used to feeling full on two meals a day that i need to stretch the stomach a bit and push it to three even if small , be happier over 10st, i do like to start the day on full fat yog, fruit and keto bar , sets me up for the day

Never in my life have i ever wanted to put on pounds lol
 
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