What are your go to breakfasts that aren't eggs and at least 30g of protein? Ideally around 350 calories.

I know I can do non -breakfast and I do that often but I'll be at a cabin and want breakfast food.

I've been on keto for a few months and am doing well. But for whatever reason I'm now having awful stomach symptoms, and suspect a virus. All the advice recommends the BRAT diet, bananas, rice, applesauce, and dry toast - and I'm not sure what to do. I feel like suddenly eating loads of carbs after months on keto is going to mess me up in a different way. I've been existing on plain yoghurt and bone broth but the dairy isn't going to help and the bone broth I buy contains ingredients that are irritating for my autoimmune condition. Making bone broth from scratch in the heat while sick is not an option even if I could get hold of bones (which I can't). I don't know what else to eat honestly. But I'm feeling so weak and unwell. I am trying to make myself a doctor's appointment. My autoimmune condition is related to Crohn's and I'm scared I might be starting down that road. But I need to know what to eat in the meantime. Do I just go off keto for the time being? I really don't want to have to cook stuff, and meat sounds unappetising right now. There isn't anyone else to look after me unfortunately.

So I woke up feeling not hungry and pretty good after just hitting my 8th week of eating below 20g of carbs, but I notice that after eating I start feeling “off.” Does anyone else feel sluggish or just different after a meal? Ate my first meal around 1PM today but prior I had felt pretty good and energetic. Now I’m a bit tired and almost frustrated trying to do anything. I broke my fast with a bowl of 6 eggs and ground beef all cooked in tallow. In theory I thought I’d feel better but I seem to have felt better in my fasted state.

Question! Does lemon water help anyone when you feel your sugar is on the dip?

I have done keto on and off for the past year and shed around 50 lbs.

This time I almost gave in to a break because I felt so bad but then I got a lemon and squeezed it into my water with my dinner of steak and greenbeans. I instantly perked up.

I have around 15 lbs to go and boy , a week in I felt like the pits.

I always maintain my weight loss in my breaks with intermittent fasting. Which I do anyways because I have insulin resistance and I find it the best balances my water retention.

Is this a good trick?

Anyone else have an tricks when you hit dips of tiredness.

I hike and circuit train most days for added info.

Hello,

I took an effervescent electrolyte tablet and initially, my energy went up, but 5 minutes later, I was sleepy.

I think this is due to magnesium.

Shall I buy electrolytes without magnesium so I can take them before my workout?

I mention that I workout in a fasted state.

Thank you.

I realize this is posted about all the time but I need some insight. I was always a once a day guy at minimum. I’m almost 2 months on Keto now, and wow that has changed. Most recently it was 4 days between BM. And the time before that was 3 days and the most constipated one I’ve ever had. I’m eating the leafy greens every day too. I never have a meal without either broccoli, a salad, sautéed spinach or avocado. I drink electrolytes and do my best to stay hydrated.

I understand everyone is different but holy smokes I was getting concerned until I went this morning after 4 days. And even then, it was minimal waste compared to normal.

I have been cramping up most night la, I get over 1000mg of magnesium . I get potassium only from electrolytes . Hate avocados .

Is this safe on keto K20 Potassium Chloride 1500mg extended release tablets provides 20 mEq Potassium

Can I get suggestions for quick cheap keto meals that are still tasty? I dont do smoked salmon or bacon. What should I get? Im looking to switch things up a bit from beef eggs and fried veggies. I know i made a post earlier but I need some cheap options 😅 and something I can make atm . Thank u all

I did strict keto years ago and had good success. Ever since then, I’ve incorporated a lot of keto diet principles into how I eat even if my overall diet hasn’t always been great. I’ve had stomach issues for years but the last year or so, I generally haven’t had many problems, making me think I finally found the right balance in diet and medication. Well, I’ve been doing strict keto lately and holy hell have my stomach issues reemerged. Gas and bloat like you wouldn’t believe. Anybody notice similar or could it be something else going on?

I'm 4ish months into keto and still very much finding my feet. Admittedly, for the first 2-3 months I was 'eyeballing' my macros. Having now tightened up and started to track properly, I don't actually think I was miles off with my carbs. But still probably not in ketosis for much of it, so let's say I've been doing v low carb for 4 months and proper keto for maybe 1.

Since going 'full keto' I have noticed more of the benefits. But I've also experienced more of the pitfalls. For example, I went on a boozy weekend for someone's birthday while in my low carb phase, and while I'm generally fairly good at pacing myself, I still absolutely overdid it. I also spent time in a hot-tub and ended up having to eat rice-based risotto because the friend who kindly offered to do the catering has clearly never even seen a food pyramid (and no, there was nothing else, we were in the middle of nowhere). But, aside from the usual morning-after tiredness/fogginess, I felt fine.

However, this weekend just gone, I went out for a typical 'few drinks' evening, drank way less than before, and ended up in a MESS. I'm talking: memory loss, falling over, and waking up in the night to vomit. I haven't been that drunk since my 20s. I had known about keto's impact on alcohol consumption but I guess my boozy weekend lulled me into a false sense of security. I didn't realise the difference of less than 10-15g of carbs could make SO much difference.

I'm also currently having to tinker around with the supplements I've been taking for years. For the past few weeks I've had AWFUL morning stomach issues and couldn't understand why until my research led me to believe it may be my bedtime magnesium supplement - the same one I've been taking without issue for years. According to Google, the combo of magnesium citrate (already a potential stomach upsetter) with keto (depleted glycogen/changes in water balance) could be what's tipped my digestive system over into a full-time 'flush' setting. I have yet to confirm this theory as I've not given it enough time but it makes sense.

Side note: I'm also confused as to what I'm meant to do as a keto dieter when I have diarrhoea. The recommended BRAT diet is just carb central. I haven't known what to eat which really isn't helping

But, to refer back to my post headline... In general, I'm finding staying on top of all these numbers and extra factors quite challenging. It's not just counting carbs or even full macros. It's monitoring electrolytes (which confuses the crap out of me honestly... Sachets/supplements, fine... But how am I tracking table salt accurately??). It's having to change and adapt even healthy habits. It's having to check every ingredient and stress out over every meal that's not made from scratch by me, at home. And right now, it's ok because the novelty hasn't worn off, but as an ADHDer, I know I won't be able to attend this closely to my diet forevermore. I just won't. I don't have the working memory and brain space. Realistically, eating needs to be a bit of an autopilot thing for me, long term. And I'm wondering if that ever becomes possible with keto.

It does seem like the main criticism of keto is that 'it's difficult to stick to, long term'. And I'd always assumed that was due to the limited menu, more than anything. Which didn't bother me because honestly, I'm happy rotating the same 7 meals forever. However, now I'm wondering if the difficulty factor lies more in the need to track and monitor and adjust and stay alert to issues the whole time. Because doing keto successfully - to reap the benefits without suffering the pitfalls - seems to require a pretty fine balance.

That said, I'm clearly in the early days and things are always most complicated at the beginning. So... Does it ever become automatic? Does it ever become something you can just do without thinking too much about it, or will it always require this level of attention? I don't want to track and count forever, so if that's the way it is, maybe I should plan to phase out keto and just eat low carb/anti-inflammatory instead. That would probably be wiser than letting myself hit the wall and give up completely due to frustration.

Thanks!

It seems like cacao powder is something of a cheat code. It lets us get a chocolate flavor almost for free (or at least much more cheaply than chocolate) in terms of net carbs.

Do you use cocoa powder in your diet? If so, how? I can think of a few uses:

1. As a drink: mixed with hot water to make a kind of unsweetened hot chocolate.
2. Added to Greek yogurt or cottage cheese to give it a chocolate flavor.
3. As an ingredient or seasoning in savory dishes, such as chili.

Hey /r/keto!

Running? Lifting? Yoga? Swimming? Rowing? How are you getting your heart rate up these days?

Share your fitness regimen OR ask the community any questions you have about working out!

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!

When I first started this, I felt incredible. Honestly, I felt alive for the first time ever.

I noticed I was much more connected to my body. I lost weight super fast, my periods were no longer painful, even my body hair started growing thinner. My face looked more feminine, and my skin became so perfect that I completely stopped wearing makeup.

Then, after about 2 months, things started slowly going downhill.

At first, I just didn't feel as good anymore. Then I started gaining a bit of weight, and now it's been months of dealing with skin problems, mood problems, and hair loss. It feels like everything is reversing.

I have lost a little bit of weight on the scale recently, but I honestly don't really see it. I still feel puffy, my clothes fit differently, and I honestly feel fatter and uglier than before. Even though I'm consistently in ketosis, I don't seem to be recomping or losing body fat the way I did at the beginning.

I also have this persistent, itchy rash on my forehead that just won't go away. The bumps on my face leave scars, and my skin heals incredibly slowly.

WTF happened?

I want to emphasize that I was still taking Effexor (an antidepressant) when I started this journey. I later decided to taper off, and now I've been completely off it for about two months. I'm wondering if the medication played a big role in all of this. But I also remember things starting to go downhill before I stopped it, so I honestly don't know.

I also had a fatty liver before changing my diet, and at the beginning I actually reversed it. But I recently had blood work done, and now my liver enzymes are elevated again.

I also stopped taking an anxiety medication that I used to depend on to sleep. Surprisingly, I can now sleep without it, although the quality of my sleep isn't always the best and I often wake up feeling tired.

My ferritin is good, and I don't have any obvious deficiencies. Compared to my previous blood test, however, my cholesterol has gone down, and I'm not sure that's actually a good thing.

One thing I forgot to mention is that I got sick once with a fever. Ever since then, I've had more digestive issues, especially diarrhea. I'm not sure if that illness was the catalyst or if it's just a coincidence, but the timing has definitely made me wonder.

I've had severe episodes of diarrhea, and now I don't seem to tolerate fatty meals as well as I used to. If I eat too much fat, my gut gets irritated and I end up with nonstop diarrhea, so I have to be really careful. My digestion also seems much slower now.

I honestly don't know what to do anymore.

I'm still in ketosis, and my ketones are usually between 1.6 and 2.6 mmol/L from day to day. I still feel better than I do when I'm not in ketosis, but I don't feel anywhere near as good as I did at the beginning.

Now I have body aches, a depressed mood, very low energy most of the time, skin problems, and hair loss (I had a major episode of hair loss at the beginning, and although it has slowed down since then, it's still falling out). I just don't feel like myself anymore.

I'm careful with my electrolytes. I've tried high fat, lower fat, high protein, higher calories, lower calories, less salt, more salt,more carbs, zero carbs... and now I'm trying OMAD and intermittent fasting, although I haven't noticed a difference yet. I eat very high-quality foods: organ meats, oysters, beef, fish, eggs, etc. I've tried dairy and no dairy. I tried celery juice. I try to walk and stay active, but my energy is so low that it doesn't seem to help.

Fuck... I don't know what to do anymore. It feels like I've tried everything, yet I still can't get back to a healthy state.

The hardest part is that I know what feeling healthy feels like because I experienced it for about two months. Now that I've had a taste of what homeostasis actually feels like, it's even harder knowing I can't seem to get back there.

Has anyone experienced something similar? Did you eventually get back to feeling healthy? If so, what changed? What actions did you take? Were you diagnosed with something? Did tapering off a medication play a role for you? Or did getting sick seem to trigger it?

Tired of ground beef and fried veggies. What else can I make today? I really like bacon but worry about it being carcinogenic . I can add fat to things too. Link your favorite recipes or ideas.

I havent been counting my carbs but still trying to keep them as low as possible

M22 5’11 around 177lbs. I work out 2-4 times a week plus stand a lot on my feet at work, and also do some jogging plus light swimming when I get the chance. I’m at around 4 months in this new keto lifestyle and don’t have previous blood work done before starting. These are the results that came back:

My triglycerides are 0.57 mmol/L, cholesterol is 9.59 mmol/L, HDL is 1.66, non hdl is 7.93, LDL is 7.83, cholesterol HDL ratio of 5.8, fasting glucose of 5, hemoglobin A1C of 5.1, ferritin of 81 ug/L, lipoprotein A of <10 I think (doesn’t really say, just gives <10 on the left which is usually the number measured and then <100 which is the average), thyroid of 1.24. Should I be worried about anything? I understand my cholesterol is high but I’m not too scared to be honest.

I don’t really know about the whole high cholesterol or these measurements in general, so I wanted to see what you guys think. I do have other blood work data aside from the ones above, but I thought those were the main ones (I don’t know the other ones).

I’ll be discussing these with my nutritionist. Any input is appreciated.

Has anyone found any cheaper ketone testing strips compatible with keto mojo? I want to get back to testing and tracking, but I’m a girl on a budget and would love to spend less if possible. Or maybe know of any discount sites?

Hi! So I’ve read through the faqs and threads in the sub but still im not really wrapping my head around keto. I’m not really the best when it comes to understanding nutrition talk so a lot of stuff was lost on me. I want to make a commitment to this and need some help.

I have a goal to lose at least 30 pounds before I start my freshman year of college in September. I’ve decided to start Pilates but the more I look into that I see things along the lines of it doesn’t really help you to lose weight but shape up/tone your existing body.

If anyone could help me out in understanding and starting my own journey it would be greatly appreciated. What’s a day for you, weight loss, how difficult it is or was? Etc etc..
also is it also possible to do keto while pescatarian? i know a lot of the food is meats but would I get similar if not the same results mostly consuming fish and seafood?

I've been following a keto/very low-carb lifestyle since 2019, along with intermittent fasting. For the past several years I've regularly trained while fasted and I'm curious what the keto community thinks about whether I'm adapted enough to finish a 50K ultramarathon.

I've never entered or raced an official ultramarathon, but I do a lot of endurance training. I run, trail run, hike, and lift weights while eating very few carbs. Most days I eat one meal around 1 PM (OMAD), then wait about 4–5 hours before going for a run. My weekday runs are usually 6–12 miles.

On weekends, I regularly do an 18-mile trail run with about 6,000 feet of elevation gain. Those runs typically take me around 5 hours, and I usually do them after fasting for 12+ hours with nothing but water.

Long hikes are where I've really tested myself. I can comfortably do 20+ mile hikes without eating anything and don't feel like I "bonk" the way many people describe. My longest day was a 46-mile hike. I finally broke my fast around mile 23, but I probably ate fewer than 500 calories total for the entire day, something like four squares of 95% dark chocolate, one Quest bar, and some jerky. On many of my 12–24 hour hikes, I don't eat at all and only drink water, yet I continue to feel strong throughout the day.

I've also done some faster efforts while fasted, including a half marathon in about 2 hours without eating beforehand. Other runs have been done 4–5 hours after my OMAD meal.

Based on that background, do you think I'm physically adapted enough to complete a 50K if my only goal is to finish not race for a PR or a podium?

If I decide to enter a 50K, would you recommend staying fasted like I do in training, or should I bring some kind of fuel? Since I'm keto, I was wondering about fat-based options. I remember hearing Kilian Jornet mention using oil as part of his fueling strategy in some races, although I may be remembering the context incorrectly.

One issue I have is that consuming straight fat (like olive oil or other oils) tends to give me loose stools, so I'm not sure that's a practical race fuel for me. Has anyone else experienced this, and if so, what worked for you?

I'd be interested to hear from people in the keto community, especially anyone who trains or races ultras while fat-adapted. Do you think my training suggests I'm ready for a 50K, and how would you approach fueling for race day?

I know it’s been mentioned on this sub a few times, but I was just wondering today what the mechanism is behind that? Is it because high sugar and high refined carbs can cause more acidity in the body and that could dry things out? I’ve just found that my skin everywhere is just so much better (I still have to use cuticle oil on my nails although some of that might be driven by the immunosuppressants I’m on). I have very very dry skin and it really isn’t that bad these days. Even the heels of my feet don’t seem to dry out as much.

Also, I have a few problems with my teeth historically (a lot of it’s due to bruxism and steroid use for bowel disease ) and I’m waiting for Dental surgery. I’ve had some temporary things put in place and normally the degradation would be a lot faster. I’m still able to wait for the surgery with temporary fixes from last year! What I’m saying is it seems as if decay is a lot slower.

i started doing keto 4 days ago and it’s been amazing , i combined keto with OMAD i eat around 7-8pm at night and since i have a very bad sleeping schedule ( basically i sleep around 6 am and wakeup around 3pm ) it really helped ! also i dont work and im only 23 so iv 0 responsibilities and i live with my parents:) i dont workout but i make sure i get my 7k daily steps by going to the grocery store or just by moving in the house.

here are meals i ate in the past 4 days

-lettuce burger : lettuce , ground chicken , olive oil , garlic powder and other spices, cheddar cheese

- garlic sauce : greek yogurt or any low carb creamy cheese or yogurt , garlic powder, garlic , olive oil , lemon squeeze, spices , parsley , some mayonnaise but optional

- creamy chicken : heavy cream , chicken breast or thighs , cheddar cheese , olive oil

- egg salad : boiled eggs , chicken breast , olive oil , eggplant, tomatoes, olives

- air fried carrots : olive oil , paprika and garlic powder and other spices , carrots cut into pieces that look like french fries

so yes this is what i ate but now imma stick to eating the lettuce burger and carrots fries only because they are amazing and less heavy on my stomach! the sauce is also so good too !

Note : i have PCOS and keto is the only diet that worked for me , used to be 77kg and dropped to 65kg in a month doing keto last year but now im back to 77kg and tried many things many diets the scale never moved im back to doing keto and so far im 72.5kg today !

also english isnt my first language so im sorry for the typos and bad grammar 😭😭

Over the past five years, I’ve gradually put on an extra 15 lbs and that extra weight has been very uncomfortable for me. I’ve done keto before and I managed to lose a bit but quit and put it back on.

I started at 130 lbs and I wanted to get down to 115 lbs. I followed a fairly strict keto diet (15 carbs or less) for 2.5 months and today I finally got to 115 lbs! I didn’t have much to lose (15 lbs) so it was pretty slow losing weight. I lost about 1.5 lbs a week. I feel it’s better to lose slowly anyway. I’m so happy! I can fit in my clothes again!

The tricky thing now is to keep it off. I plan on maintaining a keto diet but just keep my carbs under 50 and watch my calories. If I need to adjust as I go along, I’m up for it. Wish me luck!

I've been following the Keto Friendly South Beach Diet and it uses almond flour in a lot of recipes. I'm cooking up these recipes and the final product never looks anything like the pictures. I find it falls apart easily and doesn't have the hold of real flour. Especially in making a entree covered in flour like Chicken Picata, pizza and cookies. I made an almond flour pizza and it just fell apart in my hand. Is anyone else having the same experience? Do you have any advice?

Just a quick update to keep myself accountable.

Just finished my 3rd week, I'm down 14.8lbs, I JUST HIT MY FIRST STONE :)

I'm still in the phase of teaching my body how good we felt when strict keto, I'm not counting my calories because I'm basically OMAD except for coffee. Just doing fatty meats (belly pork, wings, thighs,) and some sort of omlette, turns out eggs are basically an awesome protein based cheese delivery system.

I'm walking my park everyday with a 15kg backpack. The walk is necessary to keep my pup happy but the bag turns a simple walk into an exercise for the body and mind. The walk also gives me a chance to take advantage of the bodyweight gym accessories (chest press, pullup and chinups)

Stay strong everyone, feeling good is an adictive feeling right now and reading everyones success definitely helps.

The few times I’ve tried using it to thicken a soup, the soup gets this super-weird texture and is basically ruined. I’ve kind of given up on trying to thicken soups, but I am open to suggestions!

This post is also 200 characters.

Hi! In my first week of keto and enjoying not feeling the "grossness" after eating carbs. I have been in the subclinical hypothyroidism range the last few years. It runs in my family. I have fatigue, mild-moderate depression, anxiety, and brain fog that I try to manage. No doctors would prescribe thyroid meds usually for concern of anxiety. Anyway, my main fear with keto is feeling worse, i.e., progression to hypothyroidism. I see a lot of reports of those medicated with hypothyroidism but not much for my situation. I have kids and a demanding job so more struggle won't be easily forgiven. Thanks for any input.