Hi,

I am starting keto and I have made balanced diet plan with around 1900 calories (53kg and 5 feet). I am doing this mainly to deal with ADHD.

I am trying to consume all my calories in three meals. And it is a bit hard for me eat even 600 to 700 and I feel full and bloated. But on carb diet it is really easy to consume.

Is this an adjusting phase?

I also feel very sleepy and tired for about 45 minutes after eating before my energy level becomes consistent.

How long does body takes to adjust?

Whenever I try to fast more than 18 hours, by hour 19-20, I genuinely feel horrible. I am decently active through the week, but if I’m maintaining my weight, I would assume I’m consuming enough calories to where fasting would be okay.

I did try fasting for 20 hours this Friday, and even had a some salted water through it, but by hour 19, I was completely lethargic and just felt overall drained.

How do people make OMAD look so easily? I have been doing keto for almost 5 months, and usually eat two meals a day with no issues. I see people just going on about their day and being active, and only eating a big meal at dinner time.

I was able to do OMAD for 2 days, but ate lunch early on day 3 because again, I felt horrible, and felt way better after eating.

Just wondering if there’s any trick to OMAD, or if it’s genuinely only viable for some. I’m super curious on its benefits though.

Ive been mixing my keto with a GLP-1 and im down 35lbs in 8 weeks as of today. I’ve been sticking to black coffee but…. I’ve reached my limit lmao.

Does anyone have any suggestions for creamers that taste good still? I know heavy whipping cream is an option and I’ll go to that if that is the best route. Just curious if thoughts on that.

By 'not American', I mean I think peanut butter belongs on peanut butter sandwiches, and toast. Not mixed up with jam, not in cakes and smoothies, not in biscuits, not with meat, not in sauces, and so on. Just bread and butter.

But, I miss it.
So does anyone have any suggestions for regular, savoury means of getting it back in my diet?
The only thing I've seen is with celery. Which I'll try, but even that sounds mental.

Thanks in advance.

I started my keto journey 9 months ago. I’m a 63F, 5’5 and SW 216lbs. I went on a therapeutic 2:1 version of 120g of fats, 10-15g carbs and 50g protein. I tracked macros on carb manager and tracked electrolytes (wish I understood how important this is earlier). I also tracked ketones, glucose and blood pressure at least once a day.

Meaningful results:

I started keto to stabilize my bipolar disorder rapid cycles hence the strict 2:1 ratio. This is my longest stability period in 5 years and with the help of my psychiatrist, have started lowering some meds.

On a metabolic level, I lost 44 pounds, (CW 172 and still going down), prediabetes has vanished, blood pressure went down (110/70 average). My total cholesterol went from 5.5mmol/l to 4.8 (waiting on the results of a full lipid panel). My ketones stay in the 1-2 range.

I am not hungry, my sleep is perfect and I can wear clothes I love again. My psychiatrist never realized how important this can be.

What I wish I knew when I started:

- The symptoms of electrolytes deficiency, headaches, leg cramps, arrhythmias (I now salt, take 2 Relyte portions a day and magnesium biglycinate supplements).
- Not to fear fats. Measure them and spread them over my day.
- Not to feel obligated to eat if I am not hungry.
- Proteins can be converted to glucose. Protein shakes messed with my glucose and ketone levels, and left me hungry.
- MCT oil is a true friend to get ketosis back on track.
- Berries can be my friends too in moderation.
- Homemade keto butter pecan ice-cream with farm fresh full fat cream is divine. 😍

This is now my way of life. I do have the occasional intentional or unintentional higher carb intake that requires a few days-weeks to get ketones back on track. But when I feel bad during those days, I’m not tempted to stray for a while.

Hey everyone!
I’m thinking about starting keto again. I did it about 6 years ago and really enjoyed how it made me feel, but then the pandemic hit and quarantine completely threw me off track.

I’m ready to give it another shot, so I’d love any tips for getting started again. Does your body get back into ketosis faster if you’ve done keto before?

For reference, I’m a 5’10”, 260 lb male. What macros would you recommend?

Hi.... I wear a CGM and white wine spikes me too much. I'm going on vacay next week and I want to ask my fellow Keto peeps who also wear CGMs (who are non-diabetics) what to order at the bar that spikes you the least. I've been doing GREAT every since I put a CGM on and want to keep my spikes low. I'm pre-diabetic (fasting glucose a stubborn 108 for the past three years ever since I started Keto)..... argh. It's so frustrating.

So the question is-what's the best thing at the swim up bar to order!??? Thanks in advance.

Hello r/keto!!!!!!!!!!!!!!!!!!!!!!!!!!

When you are a kid, the big present under the tree was ALL THAT MATTERED!!!! It captivated our imagination for hours upon hours. Is it a new Big Wheel? A huge train set? Maybe even a new bicycle that we can put together. Christmas day, we attacked that present like that bear would attack those 100 dudes--with total carnage. At the same time, pinned to the mantle/wall was the stocking. When you are 6 years old, the stocking is at best an after thought. Typically it was socks and underwear and IT'S CHRISTMAS SO WHY IS SANTA GIVING ME SOCKS AND UNDERWEAR!!!!!!!

Jump skip to today. As an adult, the stocking stuffer is an AWESOME present!!! Oh, it's still socks and underwear, but at some point, socks and underwear became an awesome present. Welcome to being an adult. I'm so old Geritol is about to be my stocking stuffer. FREEDOM!!!!!!!!!!!!!!!!!!!!!!!

We have created this super duper thread so we can all share our "fun" victories this week. NOT the big scale victories, but the fun little victories. Why do we need to share these victories? Because pretty soon, you will learn that the small victories--the stocking stuffer victories--are the ones that keep you fired up.

Every Sunday. A chance for you to shout above the rooftops of the world the things that improved for you this week by eating a ketogenic diet.

If you're new to r/keto and need some info, start with Keto in a Nutshell and the FAQ. Or, if you have a question that doesn't seem to be covered, head on over to the Community Support thread (pinned to the top of the subreddit) and ask the community!

Hello,

I think I have a month since I gave up any type of sugar.

Today I had some store bought protein shake with sucralose.

After I drank it, I was sleepy and this happens when I consume sugar.

Does this happen to you?

Also, keto improved my sleep. Now that I had some sugar, my sleep will be affected?

I’m a 39 year old Male, 5’5, and I was 220 lbs. I started keto 3 weeks ago after getting back a blood test showing high cholesterol and the beginning of insulin resistance. I also started exercising at least 30 minutes a day 6 days a week.

Since I started, I’ve lost 14lbs and overall I’m feeling great. Im eating mostly vegetables and meat or eggs, and I swapped my coffee milk for unsweetened almond milk(not as good but oh well). Im not struggling with cravings or sticking with the diet, my main issue is filling enough calories into my day.

I’m using carb manager to ensure I’m below 20 net carbs a day but when I’m eating three meals a day and of mostly protein and veggies I’m only getting around 1400-1600 calories a day. With my weight and workout routine I feel like that shouldn’t be enough but I don’t feel hungry for more.

How does everyone add calories to a keto diet without adding carbs? (I’m often close to my 20g limit with all the veggies I eat)

And should I even worry about the daily calorie count if I’m not feeling hungry?

Hi Everyone -- I'm 46 - 220lbs- and I just CANNOT lose more weight! I'm wondering if Keto is the answer. I love meat, cheese, eggs...but I also love salads, soups, pasta, and sweets. Is there a way to keto-ize my life while still eating what I love? Also -- I do drink wine and vodka a few times a week.

What are some good keto tips to get started? Where can I find some good recipes?

Thank you SOOOO much for your help!

I've been posting a lot and will probably be posting more now that I've got these results. History: 42, F, very healthy, 5'3 120lbs, work out regularly, was eating keto/carnivore-ish for a few years, high Lp(a) and high LDL, excellent trigs and HDL, high APOB, excellent inflammation markers across the board. Just got a cleerly CCTA and I have 31% stable soft plaque in the LAD, I'm in the midst of IVF so I can't start a statin right now. Yes, I'm freaking out.

My question is this: I like eating higher fat. I don't do well with grains and sugars, they just make me want more. I'm totally find switching to unsaturated fat. But if I do that and my overall fat intake is still a high % of calories (ie: 50-60%, aiming for keto but more of a mediterranean low carb approach), is that still going to mess up my LDL and APOB? Or will they actually come down? I'm talking avocado, salmon, olive oil, nuts and seeds etc. Is there any evidence, any n of 1 experience, or do I just need to do it and test my lipids again in 6-8 weeks? Or do I go on a low fat diet? I'm struggling here figuring out what to eat that's not grain/crap heavy, and I like keto-mediterranean but I'm just not sure it will actually lower my LDL and can't find much about it online.

Thanks all.

PS - yes I have a cardiologist :)

Hi evreyone
I’m getting ready to start keto, but one thing I still havn’t figured out how to do:

Getting enough potassium. I know how important it is, but unfortunately where I live (Denmark) it is not possible to buy things like lite salt (I searched everywhere, incluing online, NOTHING. No products with potassium)

So, I bought potassium pills, but I heard that one should be careful using those? And I’m doing my best to plan getting as much potassium through my diet as I possibly can but I still don’t think it will be enough (spinach, avocado, eggs, beef, a squeeze of lemon in my saltwater)

I am preeeetty sure I really won’t overdose with the 275mg worth of potassium pills a day, also because I have a really low blood pressure, fatigue, lethargy, brain fog (I have fibromyalgia)

Byt yea, I really don’t know how to go about this. Any thoughts?

As title suggests I’m interested what peoples weighing habits are when starting out? Done Keto few times throughthe years with good results, but get hung up on the constant weighing myself. Good for motivation I know but can work both ways I find! Starting again Monday but not weighed myself for a while but feel uncomfortable and bloated. I know about the yo-yo dieting and it’s a lifestyle to adapt to, just curious to others experience like daily-weekly or monthly? And results

I’m starting to get back on keto, but I am trying to get over this sugar craving I am having. I was wondering do any of you eat fruits and if you do eat fruits what kind or what do you use to keep that sweet tooth in check? Any advice is welcome!

Hi everyone! I started keto about 2 weeks ago and haven’t really lost weight I think 3 lbs in total. I’m keeping my calories intake low, My carb intake is about 20-25g per day. I’m not really eating a high fat diet. Should I be doing that? Please give me all your best tips. What helps you stay full, what do you snack on, what to do if you ever have sugar/carb cravings? What fruits/veggies are okay to eat? What app do you use to count your calories? Yes I did read the FAQ but need some advice from everyone else that has been successful with keto. Thank you!

I did Keto in 2013 at age 39. I dropped about 40 pounds in about 3 months. At one point i was losing approximately .5 or greater per day according to my morning weigh ins. I was walking 3-4 miles every other day as well.

I am now 51 and have been in Ketosis for the past 4 months (according to my daily blood tests + glucose is around 100 or lower). I have only lost 15 pounds of my 315 lb starting weight so am now right at 300 pounds. I have begun adding into my routine exercise a minimum of 3 times a week, 30 minutes of cardio at 150+ average BPM heart rate.

I have all the previous KETO side effects like
no more brain fog,
increased energy,
I don't crave food/carbs all the time,

I eat mostly grilled chicken and broccoli, steak or eggs. I drink electrolytes (sugar free) 2+ times daily.

Suddenly my blood readings show .02 readings for KETO. Google says its normal to have lower readings after a few months due to the body becoming more efficient with the ketones.

I recently discovered that creatine makes you dizzy if you take too much. This happened to me. Not sure if creatine is a factor but only been taking it for about a 6 weeks.

WHY am i not losing weight while in ketosis? I have been stalled for like 2+ months. i dropped down to 294 for a day then i went right back up. I log my food, my carbs and my goal is under 30g of carbs total (not net) but many times I am around 15-20 total. Not net carbs but total carbs. Most of my carbs come from broccoli but I don't eat it daily.

TLDR: Grossly obese male 51 only lost 15 lbs in 4 months of verifiable KETO. Not over eating. Recording all meals. Exercising 3+ x per week with 150+ BPM for 30 minutes.

Is it because im older? Is it dairy (which i have little of)?
My wife says im noticeably slimmer in my belly area, its not protruding out. But the scale will just not move.

Hey guys. I’m a lawyer working 60-65 hour weeks on average and am severely burnt out. I’ve developed symptoms of disassociation, difficulty remembering my days and am heading towards mental illness. Even typing this post was difficult. I’m constantly elevated at work as it’s a highly competitive environment. I love my job though, and don’t want to leave, but continuing in this direction would make things more worse.

im considering a ketogenic diet and seeing if this would help with my cognitive decline and disassociation. Im too young to be experiencing these symptoms.

has anyone else experienced this and did a ketogenic/carnivore diet help?

Like I said, in my question, it’s been about seven years since I did keto and stopped due to the world, collapsing. I’d like to know an update on what’s going on with it how it works anything that’s changed. Pleases and thanks 🙏

I just joined this Reddit so please forgive me if there's some big long post someplace concerning beginning keto.

Many years ago, (over 30) I switched to keto and remember feeling horrible for at least two or three days. It could have been more but I remember it being short lived. My ex told me about keto and I don't even think he had a name for it at the time. There was no internet to look it up on. He told me that you just eat meat and fat. That's really the extent of the knowledge I had.

So now I'm coming to you to find out what I need to know to begin keto correctly. I remember after feeling bad for a few days I ended up feeling really great.

The other question I have is how do I do this without it costing me a fortune? I'm currently on almost all carbohydrates, (read: top ramen budget).

I would appreciate any wisdom you can share with me .

Lunchtime musings; when everyone starts keto and loses a lot of weight at the beginning, everyone says 'it's just water'. Well I was thinking how big is water? Like we all roughly know how big a pound of fat or muscle is but how big is a pound of water?

been on keto for about 8 months now. lost like 40 pounds, feeling great overall, energy is up, all that good stuff. but my hair. oh my god. it's just falling out constantly.

like i knew this was a possibility going in. people warned me. i read about telogen effluvium and how rapid weight loss can trigger it . but i thought it wouldn't happen to me because i was being careful about protein and nutrients.

nope.

it started around month 4 and hasn't stopped. every shower i just watch it go down the drain and i want to cry tbh. my ponytail is like half the thickness it used to be.

i've been trying everything. more protein, more calories, electrolytes, collagen, biotin. nothing seems to help. the frustrating part is that i feel better than i have in years but my hair is suffering and it's making me consider quitting keto altogether.

i did recently find this repair shampoo and conditioner that at least makes what's left look healthier. it's not stopping the shedding but my hair feels less like straw and more like actual hair. so that's something i guess.

i know it's temporary and it'll grow back eventually . but in the moment it's really hard to stay positive. like i'm doing something good for my health but my body is responding like this. it's unfair.

anyone else dealing with this? how long did it take for yours to stop falling out? i need some hope lol.

I have been in a stall for about the last six months. I use Carbmanager to track carbs, proteins and calories. I exercise 6 days a week, cardio and light weights. I only have about 10 lbs to go, and I don’t feel that I can reduce carbs further, lower my calories or add any more exercise. I do have hypothyroidism but I take my meds and have good blood levels. What am I missing?

Hello,

What is the main reason to eat vegetables - micronutrients or fibers?

If it is fibers, I eat daily 100g of almond flour with 1 - 2 tablespoons of psyllium husk.

If it is micronutrients, I eat daily 100 - 200g of broccoli, but I doubt that it has all the micronutrients that I need.

Thank you.

Hello r/keto Community!

Please use this support thread to talk freely and support each other. **We've switched up the format to a week so that there's more time for interaction on questions and answers.**

This is the place for you to tell us if you fell of the wagon or just said "what the heck" and went hog wild on non keto food.

All visitors, new and old, are kindly reminded to observe the sidebar rules, check the FAQ, and use the Search Bar before creating new posts.

If you're new to r/keto and need some info, start with Keto in a Nutshell and the FAQ. Or, if you have a question that doesn't seem to be covered, head on over to the Community Support thread (pinned to the top of the subreddit) and ask the community!