Keto For Women Thread :)

[brandilynn]

I just finished this thread and over the weekend read all fiftyjillion pages of the step by step keto thread!

I have lost 100 lbs this year primarily by staying at induction level with Atkins, but now, I need to be able to build up some good muscle to drape my lovely extra skin on (ha!).

So I found out about the keto,l and that its more muscle sparing than plain ol low carb and I drooled at the higher fat count and declared I AM IN!!

So - today is my 3rd day in and I feel supahfine. I probably do not feel like a bucket of smashed buttholes because I have been keeping my carbs low for a while now. I thought I would try and go to the 40/40/20 and balance out my carbsNprotein, but whooooboy - I put on a ****pot of waterweight and felt insanely bingey all the time - so it was definitely a learning moment.

If I want to be lethargic, bingey and crying a lot - I should eat more carbs!

So - my deficit calories are 1500, the calculator on my tracker says maintenance levels are 2220 - I keep my macros at 65/30/5 and carb grams under 30, generally under 20.

Every weekday morning I hike the dogbeasts in the woods - we have some property with heartbreaking hills, its probably 2.5 miles and we generally are through in 36ish minutes, then I come home and M/W/F I do a full body workout and then T/TH I do TurboJam for the 40 minute Cardio Party - I like it a lot because the music rocks, I can tell that my abs are stronger because of my serious cardio time I have put in with it previously - and its a nice start to a day, boogieing down and punching and kicking crap! :}

I am walking a half marathon at Halloween, so Saturdays I do a long walk, but that ends at the end of October and I will be glad for it to end!!

Will probably end up maybe doing TJ40 again on Saturday mornings, but we will see. I am also excited about not having to be a cardioho like I have been for the past months and months.

What is my goal? You know, I have never been a "thin" adult for any amount of time - I have gone from a size 22/24 pants to now being able to wear 12s and I can tell that a 10 is soon in my future. I want to be STRONG, not skinny.

I've been working on being an athletic person for all of my adult life it seems, but was so heavy and lethargic and when I did work out - it just hurt and I didnt SEE or FEEL any of the changes that were supposed to make me crave it, or continue on past the pain.

Today is different and I am glad! Now I can see how my body changes when I work it, and depending on what I put into it!! Whooot!

Anyway I am glad to be here with folks who know WTF they are doing/talking about and who do not say things like "muscle weighs more than fat" and "oh - you gained 2 pounds - it must be muscle!" :}

I am thankful yall are here and am going to go and peek at the keto ladies bb thread too!!

Have a great day! I am so thankful yall are here!

[kudostojen]

welcome...glad to have you

[Rhonda_H]

Hello all, I have spent the last two days reading through all the posts. And I have gathered a lot of great information. My question is how many of you count your pwo shake into your daily cals/macros? Thanks!

[brandilynn]

Originally Posted by Rhonda_H

Hello all, I have spent the last two days reading through all the posts. And I have gathered a lot of great information. My question is how many of you count your pwo shake into your daily cals/macros? Thanks!

I am sure someone will come along and confirm or deny - but my understanding is *calories* always count.

For the carbs - the total count is "net" - so take your total carbs and subtract fiber from them - that gives the net carbs.

Hopefully either that was helpful or someone will be here quickly to educate us both! :}

[gecko...]

hello brandilynn and welcome to the board! Your progress is just phenomenal and very inspiring!

Rhonda: AFAIK, you do count your post-workout shake in your macros. Are you thinking about a CKD or TKD?
It is recommended to only take in whey straight after a workout as for some people the quick-digesting protein can cause an insulin spike and kick you out of keto. Personally, I've never found this to be a problem but may be something to consider.

[littlelifter3]

Originally Posted by gecko...

It is recommended to only take in whey straight after a workout as for some people the quick-digesting protein can cause an insulin spike and kick you out of keto. Personally, I've never found this to be a problem but may be something to consider.

really? I did not know this could kick us out of keto.. interesting...

[jessikka76]

Hi everyone! I am basically trying this nutrition plan after getting stuck on carb cycling...I am under 20 percent bodyfat- not sure what exactly. I am reading The Ketogenic Diet by McDonald, and have been doing fine w/the low carb days. My concern is the carb up- in this method, you double your cals that you normally have during the week- fo rme I have 1450 during the week, then the carb up should be about 3000 cals. This seems high, but what he recommends.......anyone have experience w/this? I rather start lower ( for example- reverse the macros and do 65 percent carb instead of fat) but not if it will be less effective. I am competing in a month and want to be conservative- def not GAIN anything!

Here is my plan- I have until next Fri/Sat to figure it out! Thanks in advance for any input!

M-F

1450 cals, 95 g fat, 20 g carbs( this includes fiber- really about 7-8 grams), 120 g protein

***I only eat healthy fats like flax oil, olive oil, almonds, an egg.....and otherwise chicken, tuna and egg whites, and one shake per day which has .5 g of carb****

Friday night, pre workout about five hrs- oatmeal w/some protein powder

2 hrs preworkout- strawberry/banana shake w/protein

depletion workout, then strawberry/banana shake again, then 2 hrs later again

final meal- sweet potato, chicken, almonds

( According to McDonald, this is my interpretation of the pre and post carbs in a healthy way......)

QUESTION- Do you start counting teh carb up AFTER the workout- in otherwords, do I count teh carbs only after I workout that are part of the 24 gr carb up?

Saturday- no workout according to McDonald-

Here's where I am confused.......according to the book, I should have 540 g carbs, 51 fat, 115 protein - totalling 3100 cals during the carb up......this makes me SO nervous...I am highly active, doing am cardio and lifting in pm, but still......any input and/or experience w/this?
I assume I count the post workout carbs, but that still leaves a lot for saturday!

Thanks so much ladies for your help!!!!


:-)

And best of luck to everyone on this diet...so far so good...I have no cravings but then again I'm used to low carb......


Jessica

[redheadlaw7]

Originally Posted by brandilynn

I just finished this thread and over the weekend read all fiftyjillion pages of the step by step keto thread!

I have lost 100 lbs this year primarily by staying at induction level with Atkins, but now, I need to be able to build up some good muscle to drape my lovely extra skin on (ha!).

So I found out about the keto,l and that its more muscle sparing than plain ol low carb and I drooled at the higher fat count and declared I AM IN!!

So - today is my 3rd day in and I feel supahfine. I probably do not feel like a bucket of smashed buttholes because I have been keeping my carbs low for a while now. I thought I would try and go to the 40/40/20 and balance out my carbsNprotein, but whooooboy - I put on a ****pot of waterweight and felt insanely bingey all the time - so it was definitely a learning moment.

If I want to be lethargic, bingey and crying a lot - I should eat more carbs!

So - my deficit calories are 1500, the calculator on my tracker says maintenance levels are 2220 - I keep my macros at 65/30/5 and carb grams under 30, generally under 20.

Every weekday morning I hike the dogbeasts in the woods - we have some property with heartbreaking hills, its probably 2.5 miles and we generally are through in 36ish minutes, then I come home and M/W/F I do a full body workout and then T/TH I do TurboJam for the 40 minute Cardio Party - I like it a lot because the music rocks, I can tell that my abs are stronger because of my serious cardio time I have put in with it previously - and its a nice start to a day, boogieing down and punching and kicking crap! :}

I am walking a half marathon at Halloween, so Saturdays I do a long walk, but that ends at the end of October and I will be glad for it to end!!

Will probably end up maybe doing TJ40 again on Saturday mornings, but we will see. I am also excited about not having to be a cardioho like I have been for the past months and months.

What is my goal? You know, I have never been a "thin" adult for any amount of time - I have gone from a size 22/24 pants to now being able to wear 12s and I can tell that a 10 is soon in my future. I want to be STRONG, not skinny.

I've been working on being an athletic person for all of my adult life it seems, but was so heavy and lethargic and when I did work out - it just hurt and I didnt SEE or FEEL any of the changes that were supposed to make me crave it, or continue on past the pain.

Today is different and I am glad! Now I can see how my body changes when I work it, and depending on what I put into it!! Whooot!

Anyway I am glad to be here with folks who know WTF they are doing/talking about and who do not say things like "muscle weighs more than fat" and "oh - you gained 2 pounds - it must be muscle!" :}

I am thankful yall are here and am going to go and peek at the keto ladies bb thread too!!

Have a great day! I am so thankful yall are here!

X2 on how inspirational you are! Wow!!!!! Good job girl! Keep it up!!

[redheadlaw7]

Originally Posted by jessikka76

Hi everyone! I am basically trying this nutrition plan after getting stuck on carb cycling...I am under 20 percent bodyfat- not sure what exactly. I am reading The Ketogenic Diet by McDonald, and have been doing fine w/the low carb days. My concern is the carb up- in this method, you double your cals that you normally have during the week- fo rme I have 1450 during the week, then the carb up should be about 3000 cals. This seems high, but what he recommends.......anyone have experience w/this? I rather start lower ( for example- reverse the macros and do 65 percent carb instead of fat) but not if it will be less effective. I am competing in a month and want to be conservative- def not GAIN anything!

Here is my plan- I have until next Fri/Sat to figure it out! Thanks in advance for any input!

M-F

1450 cals, 95 g fat, 20 g carbs( this includes fiber- really about 7-8 grams), 120 g protein

***I only eat healthy fats like flax oil, olive oil, almonds, an egg.....and otherwise chicken, tuna and egg whites, and one shake per day which has .5 g of carb****

Friday night, pre workout about five hrs- oatmeal w/some protein powder

2 hrs preworkout- strawberry/banana shake w/protein

depletion workout, then strawberry/banana shake again, then 2 hrs later again

final meal- sweet potato, chicken, almonds

( According to McDonald, this is my interpretation of the pre and post carbs in a healthy way......)

QUESTION- Do you start counting teh carb up AFTER the workout- in otherwords, do I count teh carbs only after I workout that are part of the 24 gr carb up?

Saturday- no workout according to McDonald-

Here's where I am confused.......according to the book, I should have 540 g carbs, 51 fat, 115 protein - totalling 3100 cals during the carb up......this makes me SO nervous...I am highly active, doing am cardio and lifting in pm, but still......any input and/or experience w/this?
I assume I count the post workout carbs, but that still leaves a lot for saturday!

Thanks so much ladies for your help!!!!


:-)

And best of luck to everyone on this diet...so far so good...I have no cravings but then again I'm used to low carb......


Jessica

Jessica,

My personal recommendation is to carb up a bit less frequently and with less total carbs. You can check out the keto for women thread or search for my "gender differences and keto" thread. Women do not burn up glycogen as quickly as men. We are biologically equipped to more efficiently use fat as a fuel because we are designed to carry pregnancies even while going through a fast. Many women have come here and tried to to do it exactly by the book like the male bodybuilders do...and they get very frustrated when they do not get results. Other females can chime in with their personal opinions. I find that I do okay by eating 20-25 carbs after a workout. Everyone is different though.

[Amber-Leigh]

Ok so I am new to keto onlyt about a month in. But the last week or more I have been eating a lot! Like up to 2000 cals a day! Which is crazy for me since I have always done cal restriction. But I have just been hungry and still sticking to keto all the way. I have to sy I am not gaining weight, if anything losing?!?! This is amazing for me.

I am starting my egg fast today for a couple of days to see how it works for me. I just got so excited ready about everyones experience with it so I must try. I will keep y'all posted on how it works for me.

I also have to say the bloat before my period is so minimal while on keto. That is enough for me to eat this way for my life time . lol

[littlelifter3]

Originally Posted by Amber-Leigh

I also have to say the bloat before my period is so minimal while on keto. That is enough for me to eat this way for my life time . lol

I have noticed that too for me! Usually the bloating is a HUGE indicator for me when I should be expecting Ms. Curse, however, when on keto, that doesn't happen for. I believe I am due for my TOM now, and there is no bloat!!

In regards to being hungry, are you working harder at the gym? Your metabolism might be revved up and saying "feeeed meeee" if you are working out harder. Just a thought!

[Amber-Leigh]

Originally Posted by littlelifter3

I have noticed that too for me! Usually the bloating is a HUGE indicator for me when I should be expecting Ms. Curse, however, when on keto, that doesn't happen for. I believe I am due for my TOM now, and there is no bloat!!

In regards to being hungry, are you working harder at the gym? Your metabolism might be revved up and saying "feeeed meeee" if you are working out harder. Just a thought!

Yes I think that might be it, also right before TOM my appitite is crazy.

umm and I just wanted to apoligize for all my typos and spelling mistakes. I'm at work and rushing to post...lol

[littlelifter3]

Originally Posted by Amber-Leigh

Yes I think that might be it, also right before TOM my appitite is crazy.

umm and I just wanted to apoligize for all my typos and spelling mistakes. I'm at work and rushing to post...lol

true...I always eat like a crazy lady and have insane cravings right before my TOM. Gotta LOVE being a woman!!

[mizzpri]

hello ladies..

I ve been a keto fanatic for quite some time.. Lost 20 pounds and all.
But I have always had whip cream and jello in my diet. Now this whip cream which I freeeze- and then mix with jello is like icecream for me. So it substitutes for the cravings.

EACH serving has 3g carb. No sugar. Now if I am eating the whole bucket of 25, I am definitely being knocked out of ketosis..lol WOW. And I was kinda silly to be doing this. I am sure my progress would have been better, if I didnt have the cheese, whip cream and the aspartame(diet coke ) in there..

Well from tommorow its all going out of the window aka not buying any of those..

Just thought I would mention how stupid i was hmmm

[redheadlaw7]

Originally Posted by mizzpri

hello ladies..

I ve been a keto fanatic for quite some time.. Lost 20 pounds and all.
But I have always had whip cream and jello in my diet. Now this whip cream which I freeeze- and then mix with jello is like icecream for me. So it substitutes for the cravings.

EACH serving has 3g carb. No sugar. Now if I am eating the whole bucket of 25, I am definitely being knocked out of ketosis..lol WOW. And I was kinda silly to be doing this. I am sure my progress would have been better, if I didnt have the cheese, whip cream and the aspartame(diet coke ) in there..

Well from tommorow its all going out of the window aka not buying any of those..

Just thought I would mention how stupid i was hmmm

Hey girl! Welcome to the ladies thread! There is nothing wrong with the whipped cream in a can. Every now and then I shoot up my coffee with a few squirts. VERY low carb and very yummy!

[littlelifter3]

Originally Posted by redheadlaw7

Hey girl! Welcome to the ladies thread! There is nothing wrong with the whipped cream in a can. Every now and then I shoot up my coffee with a few squirts. VERY low carb and very yummy!

mmmm...whipped cream in coffee. might have to give that a shot (no pun intended!). you ALWAYS have some yummy ideas!

[mizzpri]

Originally Posted by redheadlaw7

Hey girl! Welcome to the ladies thread! There is nothing wrong with the whipped cream in a can. Every now and then I shoot up my coffee with a few squirts. VERY low carb and very yummy!

haha thanks hun! just checked out your progress pics, and must I say WOW !

amazing, did you do all this on keto?
I am the same height as you, very smalll frame. I have to cut out first way more before I start building any more muscle, because my thighs are my problem area and it sucks to have muscle buried underneath the fat.

Also, as far as keto goes, I think women need to watch their calories more than men, because otherwise it results in weight gain- for men not so much - they get great reullts either way., Not that we dont- but we certainly maintain most of the time.

And also we gotta be more careful with the hidden carbs, knocks us right off off ketosis. I havent had a chance to read the entire thread, but if this place is fun with ya lll ladies I l ldef be hanging here

[redheadlaw7]

Originally Posted by mizzpri

haha thanks hun! just checked out your progress pics, and must I say WOW !

amazing, did you do all this on keto?
I am the same height as you, very smalll frame. I have to cut out first way more before I start building any more muscle, because my thighs are my problem area and it sucks to have muscle buried underneath the fat.

Also, as far as keto goes, I think women need to watch their calories more than men, because otherwise it results in weight gain- for men not so much - they get great reullts either way., Not that we dont- but we certainly maintain most of the time.

And also we gotta be more careful with the hidden carbs, knocks us right off off ketosis. I havent had a chance to read the entire thread, but if this place is fun with ya lll ladies I l ldef be hanging here

Hey mizzpri! Thanks for your sweet comments.I actually lost about 30 pounds in 4 months by doing atkins and no carbups. I switched over to keto to bulk...I have put on about 5 pounds of muscle over the past few months. I'm not really counting calories at all at the moment...I am eating to hunger...so I think I may be closer to maintenance.

[Livingitup44]

Hello ladies After spending sometime doing the PSMF and carb cycling.....damn...i have a gluten allergy. No wonder I have been having issues...


Anyways...dropped in to say hello and re-join the "keto club"

it's good to be back.

[gilly88]

hiya,
great thread!
thinking about starting keto....
my one question, how many calories? im 5'6, 125lb, about 23/24% bf i think, adn 21 yrs old.

at the moment i eat 1600/day roughly but prob more since cheat more commonly than id like, an im maintaining.

BUT the Keto diet seems to say i should eat 10 x weight in calories to lose - thats only 1240 cals! whenever i do a BMR test and factor in a defecit and how much i train (3 or 4 x week), it says 1600 is what i should be losing on?

should i go down to 1250 or not?

thanks in advance!

[jaim91]

Originally Posted by gilly88

hiya,
great thread!
thinking about starting keto....
my one question, how many calories? im 5'6, 125lb, about 23/24% bf i think, adn 21 yrs old.

at the moment i eat 1600/day roughly but prob more since cheat more commonly than id like, an im maintaining.

BUT the Keto diet seems to say i should eat 10 x weight in calories to lose - thats only 1240 cals! whenever i do a BMR test and factor in a defecit and how much i train (3 or 4 x week), it says 1600 is what i should be losing on?

should i go down to 1250 or not?

thanks in advance!

10x bodyweight = BARE MINIMUM!!! That's your RMR...the number of calories you'd need if you were bedridden in a coma!

Women should NEVER go below 1200.

Start at 1600-1750, if you're not losing, increase cardio.

Decrease cals as a last resort.

[gilly88]

Originally Posted by jaim91

10x bodyweight = BARE MINIMUM!!! That's your RMR...the number of calories you'd need if you were bedridden in a coma!

Women should NEVER go below 1200.

Start at 1600-1750, if you're not losing, increase cardio.

Decrease cals as a last resort.

thanks! that's what i thought....although every Keto advice piece i can find says 10 x calories? maybe thats an indication i shouldnt really be on keto if i only weigh 125?? but i want to try it!!!

also, if i do 1600 cal say, does that mean i do 125 x 1g/lb protein = 125g and 500cal of protein and the rest fat? thats a alot of fat!
or, do i follow the Keto macros others have metnioned (something like 55fat/35prot/10c)?

thanks!

[jaim91]

Originally Posted by gilly88

thanks! that's what i thought....although every Keto advice piece i can find says 10 x calories? maybe thats an indication i shouldnt really be on keto if i only weigh 125?? but i want to try it!!!

also, if i do 1600 cal say, does that mean i do 125 x 1g/lb protein = 125g and 500cal of protein and the rest fat? thats a alot of fat!
or, do i follow the Keto macros others have metnioned (something like 55fat/35prot/10c)?

thanks!

Nope...12-13 cals are usually used in the equations for cutting.

10 is yoru BMR...You don't wanna go this low.

According to Lyle, you should start with 150g of protein for the first three week, the rest of the cals are made up of fat, with 30-50g of carbs.

[gilly88]

Originally Posted by jaim91

Nope...12-13 cals are usually used in the equations for cutting.

10 is yoru BMR...You don't wanna go this low.

According to Lyle, you should start with 150g of protein for the first three week, the rest of the cals are made up of fat, with 30-50g of carbs.

ok thanks!
so essentially i could do:125lb x 12.5 = 1560kcal/day

150g prot: 600kcal (38.5%)
35g carb: 140kcal (9%)
91g fat: 820kcal (52.5%)

does that look about right? thanks!

[jaim91]

Originally Posted by gilly88

ok thanks!
so essentially i could do:125lb x 12.5 = 1560kcal/day

150g prot: 600kcal (38.5%)
35g carb: 140kcal (9%)
91g fat: 820kcal (52.5%)

does that look about right? thanks!

Ya, this should work...