Starting Out On Keto

Some of the best support and information there is comes from Reddit, as well as being full of freaks and weirdos there are many many very well educated caring people who are willing to share their knowledge. That in mind here is the beginner summary from /r/keto…

(Specially for K8, Nugget, Grak, Ab and Beamhole)

Beginner’s tips

  • Focus on getting used to no/low carb first.
  • Eat if you’re hungry.
    • To complicate this a bit, keep an eye on your calories.
    • A loss of appetite is normal; usually it comes back – although not with the intensity you’re familiar with from carbs.
    • Some folks seem to lose a significant portion of their appetite and try to subsist on a fraction of necessary calories – for example, 300 to 400 calories per day.
    • I don’t care how much weight you need to lose, your body still needs protein to function.
    • Keep keto-approved snacks on hand when you get hungry

Start drinking water. A lot of water. Keep your electrolytes up – you’ll need more sodium, potassium, and magnesium than you think.


A quick word on macros:

  1. Protein is a goal, hit it as often as you can. You can go under, or over, and it isn’t the end of the world, or ketosis.
  2. Carbs are a hard limit (20 ~ 25 grams of net carbs). Your carb limit determines whether you are, or aren’t, in ketosis.
  3. Fat is a soft limit – eat until you’re full, but stay under the macro. If you finish the day, not hungry and under your fat macro, you’re doing good.
  • In the macro calculator, in the fat section, you will see a little “plus” sign. This will tell you your minimum fat intake per day.
  • This is a non-issue for most people, particularly if you selected “mostly sedentary” under your activity level.
  • If you picked a higher activity level, you may need to be more aware of your minimum fat intake.
  • You may also want to check out /r/ketogains for athletes on keto.
  1. You need to be mindful of your calories – you still need to eat under your calorie allotment if you’re trying to lose weight.

Recipes



This entry was posted on Monday, March 5th, 2018 at 2:07 PM and is filed under Nutrition. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

One Response to “Starting Out On Keto”

  1. Something Beats Nothing Every Time » I am at the gym and I don’t know what to do…

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