KETO- Help Me Shrink & Leave A Tip

[YMCA4ThisChick]

Fill me in on taking supplements with Keto. Do the carbs in them count or not?

[YMCA4ThisChick]

Keto Tips I have found so far:



1. Coconut Oil Has a strong Ketogenic effect

2. Restrict liquid intake to speedily accumulate the first stage of ketones

3. During ketosis calcium, Vit D, Iron, Foilc Acid, potassium and Sodium is spilled in the urine so supplementing those nutrients is needed. Sodium can be easily replenished with a broth. Potassium can be balanced with avacados ( which is 60% higher in potassium than bananas).

4. 12 to 15 NET Carb Grams should come from salad greens and other veggies

5. Stick to only 20G Carbs per day- do your math

6. Fiber supplement such as Phsyllium Husk Powder and Flaxseeds are recommended in the early stages of the diet

7. Weakness and exhaustion is to be expected the first several days as your body adjusts, so HANG in there!

8. About.com has a list of low carb veggies and low carb fruits ( a few of them are listed in my signature )

9. The diet is not a license to gorge! eat when you are hungry and stop when you are comfy.

10. Choose obvious "healthy fatty foods"

11. Snack every three hours

12. When you are ready to drink fluids, drink one half of your body weight in ounces of water. VERY IMPORTANT

13. If you get shaky, fatigued, feel unusually bad, its probably a carb crash- solution: eat an extra serving of fruit

[Jadesky]

Subbed - good luck and hope the books arrive tomorrow!

[taf1968]

Keto Tips I have found so far:



2. Restrict liquid intake to speedily accumulate the first stage of ketones


13. If you get shaky, fatigued, feel unusually bad, its probably a carb crash- solution: eat an extra serving of fruit

I would tend to disagree with these 2 . . . don't restrict your fluids!! You want to stay hydrated. Your ability to get into (and stay in) ketosis has more to do whith your activity level and diet than your hydration does. You are better off making sure that you get enough fluids and concentrate more on keeping your carbs low and your activity level up. And with the higher protein intake on keto, you want to keep your hydration up to flush out your kidneys.

If you are lacking energy, you should eat . . . but go for fat and not carbs in those cases. On keto, fats are your energy source. I think the fruit would be counterproductive and just put you in the same carb crash condition later anyway.

[YMCA4ThisChick]

Subbed - good luck and hope the books arrive tomorrow!

Well, Jadesky- Since it's Sunday I will have to hope they come Monday. Thing is it said they would be here on March 17, but if they are already shipped ( as my email says ) shouldn't I expect them sooner? Makes sense to me...

Haha, Hi Jadesky!!

I would tend to disagree with these 2 . . . don't restrict your fluids!! You want to stay hydrated. Your ability to get into (and stay in) ketosis has more to do whith your activity level and diet than your hydration does. You are better off making sure that you get enough fluids and concentrate more on keeping your carbs low and your activity level up. And with the higher protein intake on keto, you want to keep your hydration up to flush out your kidneys.

If you are lacking energy, you should eat . . . but go for fat and not carbs in those cases. On keto, fats are your energy source. I think the fruit would be counterproductive and just put you in the same carb crash condition later anyway.

You know Taf ... I was thinking that water is always pushed, so why not in ketosis, but I just want to do it right ya know? But I am in favor of both of your opinions, especially the fruit- so I am leaning towards your opinion Taf. If you do not mind, I want to pass your note on to another thread by XRaided.

Thanks so much!

[IronIc]

Keto Tips I have found so far:


1. Coconut Oil Has a strong Ketogenic effect

2. Restrict liquid intake to speedily accumulate the first stage of ketones

3. During ketosis calcium, Vit D, Iron, Foilc Acid, potassium and Sodium is spilled in the urine so supplementing those nutrients is needed. Sodium can be easily replenished with a broth. Potassium can be balanced with avacados ( which is 60% higher in potassium than bananas).

4. 12 to 15 NET Carb Grams should come from salad greens and other veggies

5. Stick to only 20G Carbs per day- do your math

6. Fiber supplement such as Phsyllium Husk Powder and Flaxseeds are recommended in the early stages of the diet

7. Weakness and exhaustion is to be expected the first several days as your body adjusts, so HANG in there!

8. About.com has a list of low carb veggies and low carb fruits ( a few of them are listed in my signature )

9. The diet is not a license to gorge! eat when you are hungry and stop when you are comfy.

10. Choose obvious "healthy fatty foods"

11. Snack every three hours

12. When you are ready to drink fluids, drink one half of your body weight in ounces of water. VERY IMPORTANT

13. If you get shaky, fatigued, feel unusually bad, its probably a carb crash- solution: eat an extra serving of fruit

I also disagree w/#2 ... fluids are VERY important, especially on this diet. You want those unused ketones to be flushed out.

I have one question Juliette ... where did you find coconut oil? I've been looking for it!

[YMCA4ThisChick]

I also disagree w/#2 ... fluids are VERY important, especially on this diet. You want those unused ketones to be flushed out.

I have one question Juliette ... where did you find coconut oil? I've been looking for it!

Oh gosh- I bought my first batch a couople of years ago at :

1. http://www.tropicaltraditions.com/

2. Native Sun Natural Food Market

3. Whole Foods market

... and

4. At my local grocer, which is Publix. They sell organic coconut oil.



I had went thru about three brands before I finally found one I could stand to consume.

I especially like to blend it into icy smoothies or anything icy because it makes the oil seperate into tiny round pellets and I like to chew 'em down.

The brand I use I can also just eat a tablespoon of it and it doesn't have a taste so its tolerable to me.

I hope you find one you like!!

Have you seen any signs of spring yet? I have. There are flowers blooming on every corner, woo whoo!!

✿❀❀❀❀✿❀❀❀❀❀❀✿❀❀❀❀❀❀❀❀❀✿❀❀❀❀✿❀❀❀❀❀❀❀❀❀❀❀❀✿❀❀❀ ✿❀❀❀❀✿

[YMCA4ThisChick]

1. Coconut Oil Has a strong Ketogenic effect

2. Has been deleted.

3. During ketosis calcium, Vit D, Iron, Foilc Acid, potassium and Sodium is spilled in the urine so supplementing those nutrients is needed. Sodium can be easily replenished with a broth. Potassium can be balanced with avacados ( which is 60% higher in potassium than bananas).

4. 12 to 15 NET Carb Grams should come from salad greens and other veggies

5. Stick to only 20G Carbs per day- do your math

6. Fiber supplement such as Phsyllium Husk Powder and Flaxseeds are recommended in the early stages of the diet

7. Weakness and exhaustion is to be expected the first several days as your body adjusts, so HANG in there!

8. About.com has a list of low carb veggies and low carb fruits ( a few of them are listed in my signature )

9. The diet is not a license to gorge! eat when you are hungry and stop when you are comfy.

10. Choose obvious "healthy fatty foods"

11. Snack every three hours

12. Drink one half of your body weight in ounces of water. VERY IMPORTANT

13. If you get shaky, fatigued, feel unusually bad, its probably a carb crash- solution: A. Eat an extra serving of fruit ➝ OR B. Eat more fat. Choice B is more recommended than choice A, so it may be a matter of preference.

[IronIc]

Oh gosh- I bought my first batch a couople of years ago at :

1. http://www.tropicaltraditions.com/

2. Native Sun Natural Food Market

3. Whole Foods market

... and

4. At my local grocer, which is Publix. They sell organic coconut oil.



I had went thru about three brands before I finally found one I could stand to consume.

I especially like to blend it into icy smoothies or anything icy because it makes the oil seperate into tiny round pellets and I like to chew 'em down.

The brand I use I can also just eat a tablespoon of it and it doesn't have a taste so its tolerable to me.

I hope you find one you like!!

Have you seen any signs of spring yet? I have. There are flowers blooming on every corner, woo whoo!!

✿❀❀❀❀✿❀❀❀❀❀❀✿❀❀❀❀❀❀❀❀❀✿❀❀❀❀✿❀❀❀❀❀❀❀❀❀❀❀❀✿❀❀❀ ✿❀❀❀❀✿

Which brand is that, Juliette? I heard it's really good in coffee

We got about 12" of snow yesterday, so spring looks far away (but it's already melting). One good sign I have heard lately - the robins!

[YMCA4ThisChick]

Star Scale of 1-5 Based on Flavor Friendly OILS

1. Tropical Traditions Organic Coconut Oil www.tropicaltraditions.com ✰ ✰

2. Nature's Way E F A Gold Organic Coconut Oil www.naturesway.com ✰ ✰ ✰

3. Spectrum Naturals Organic Coconut Oil www.spectrumorganics.com ✰ ✰ ✰ ✰ ✰

HAVE NOT TASTED THESE oils

1. NSI http://www.vitacost.com/NSI-Extra-Vi...onut-Oil-16-oz

2. EMERALD http://www.puritansale.com/pages/fil...=12-43090805-2

3. NOW FOODS http://www.allstarhealth.com/de_p_re...ed_Organic.htm

4. Jarrow http://www.vitacost.com/Jarrow-Formu...C-790011160335


Star Scale of 1-5 Based on Flavor Friendly BUTTERS

I have not heard of the coconut butters having weight loss benefits or benefits to keto, however they are good for you so here are my ratings on that as well:

1. Artisana Raw Coconut BUTTER www.premierorganics.org ✰ ✰ ✰ ✰

2. Artisana Raw Chocolate Coconut BUTTER ( Labeled as Cocao Bliss ) www.premierorganics.org ✰ ✰ ✰ ✰ ✰

[xraided85]

Fill me in on taking supplements with Keto. Do the carbs in them count or not?

actually I was wondering the same thing, Ive been taking creatine when I wake up and before workouts, but its just plain monohydrate. I have superpump and sizeon that both carry carbs, but Im afraid to use them in case I go out of ketosis

[YMCA4ThisChick]

XRAIDED- Hopefully that question will get answered.

Nice to meet you.

If we don't get an answer, I guess the only way we will know if it will bring you out of ketosis is to go ahead and take the supplements you mentioned and whip out a keto stick and see what happens on it. Maybe try it on a carb up day? Up to you.

[midnight_maraud3r]

they probably won't take you out of ketosis, but your fat-burning potential will be greater if you don't take them.

the carbs in there will spike insulin, and the whole point of a keto diet is to keep insulin as low as possible in order to burn as much fat as possible. if insulin is present it's harder for your body to burn fat. that's the last thing you want during your workout, which is the prime time for you to burn fat.

[YMCA4ThisChick]

they probably won't take you out of ketosis, but your fat-burning potential will be greater if you don't take them.

the carbs in there will spike insulin, and the whole point of a keto diet is to keep insulin as low as possible in order to burn as much fat as possible. if insulin is present it's harder for your body to burn fat. that's the last thing you want during your workout, which is the prime time for you to burn fat.

THANK YOU, midnight.

[BUBBLETHIGHS]

Good luck YMCA4thischick!! I can't wait to see out transformations!! You are on a roll!!!

I can't wait till the first week is over!!

[YMCA4ThisChick]

REVISED

1. Coconut Oil Has a strong Ketogenic effect

2. Cut Keto Stix in half to make them last twice as long.

3. During ketosis calcium, Vit D, Iron, Foilc Acid, potassium and Sodium is spilled in the urine so supplementing those nutrients is needed. Sodium can be easily replenished with a broth. Potassium can be balanced with avacados ( which is 60% higher in potassium than bananas).

4. 12 to 15 NET Carb Grams should come from salad greens and other veggies

5. Stick to only 20G Carbs per day- do your math

6. Fiber supplement such as Phsyllium Husk Powder and Flaxseeds are recommended in the early stages of the diet

7. Weakness and exhaustion is to be expected the first several days as your body adjusts, so HANG in there!

8. About.com has a list of low carb veggies and low carb fruits ( a few of them are listed in my signature )

9. The diet is not a license to gorge! eat when you are hungry and stop when you are comfy.

10. Choose obvious "healthy fatty foods"

11. Snack every three hours

12. Drink one half of your body weight in ounces of water. VERY IMPORTANT

13. If you get shaky, fatigued, feel unusually bad, its probably a carb crash- solution: A. Eat an extra serving of fruit ➝ OR B. Eat more fat. Choice B is more recommended than choice A, so it may be a matter of preference.

[Freddie Beef]

Subbed!!

[YMCA4ThisChick]

Subbed!!

Hey TBF, nice to see you in my thread for a change! Thanks. Like I said, I have a couple of books coming vis postal that I am going to read first, before I get started. So Keep track of me. This will begin in April. Thanks for your sub.

[RU4A69]

Supplements on keto-

Caffeine- Coffee and Tea are the Lord's gift to mankind. Very powerful energy booster and appetite suppressor. Drink coffee in the morning and tea in the evening. Caffeine liberates fatty acids to be used as energy: it is nearly as potent as nicotine. Add heavy whipping cream to your coffee/tea if you can't handle it straight. Anyone who says caffeine causes adrenal fatigue is a communist: it is caffeine deficiency that causes fatigue.

Creatine Monohydrate

Fish oil

Multi

Magnesium Citrate-This is completely unnecessary but might help the intial constipation + helps you sleep

AlCAR or Tyrosine: Again, completely unnecessary but gives good energy kick and mild appetite suppression.

Zinc Picolinate: this is my personal favorite supplement (besides coffee), the reason I take this is because I will absolutely never ever get a cold on this stuff. Zinc is oxidized whenever you do intense training. It is among the strongest of antioxidants, next to cysteine and CoQ10.

Here are some "vanity" supplements that I take:

-Taurine
-Beta Alanine
-N Acetyl Cysteine

Also, and I'll be blunt: A person of your weight should never eat fruit......ever. It is entirely off limits, as is soda pop.

[YMCA4ThisChick]

RU4- Thank you, I repped you for your opinions. I take a really good multi shake, so I am not concerned with the nutrient deficiency. I do drink tea and coffee and do supplement with both caffeine pills and ephedrine pills. I am on a break from them until I begin Keto. The fruit, hmmm- do you have a link that will reinforce the fruit statement? Thanks! Oh and I can't remember the last soda I had. Never really liked those.

[YMCA4ThisChick]

I have heard a couple of things on the nicotine while on keto. Whats the deal with that?

[YMCA4ThisChick]

1. Coconut Oil Has a strong Ketogenic effect

2. Cut Keto Stix in half to make them last twice as long.

3. During ketosis calcium, Vit D, Iron, Foilc Acid, potassium and Sodium is spilled in the urine so supplementing those nutrients is needed. Sodium can be easily replenished with a broth. Potassium can be balanced with avacados ( which is 60% higher in potassium than bananas).

4. 12 to 15 NET Carb Grams should come from salad greens and other veggies

5. Stick to only 20G Carbs per day- do your math

6. Fiber supplement such as Phsyllium Husk Powder and Flaxseeds are recommended in the early stages of the diet

7. Weakness and exhaustion is to be expected the first several days as your body adjusts, so HANG in there!

8. About.com has a list of low carb veggies and low carb fruits ( a few of them are listed in my signature )

9. The diet is not a license to gorge! eat when you are hungry and stop when you are comfy.

10. Choose obvious "healthy fatty foods"

11. Snack every three hours

12. Drink one half of your body weight in ounces of water. VERY IMPORTANT

13. If you get shaky, fatigued, feel unusually bad, its probably a carb crash- solution: A. Eat an extra serving of fruit ➝ OR B. Eat more fat. Choice B is more recommended than choice A, so it may be a matter of preference.

14. Supplement with caffeine and ephedrine. ( although some may experience sugar craves from caffeine )

15. Consider using a Buddy System on t his diet.

[StlBarbie]

Subbed and BEST of LUCK YMCA!!!

[RU4A69]

RU4- Thank you, I repped you for your opinions. I take a really good multi shake, so I am not concerned with the nutrient deficiency. I do drink tea and coffee and do supplement with both caffeine pills and ephedrine pills. I am on a break from them until I begin Keto. The fruit, hmmm- do you have a link that will reinforce the fruit statement? Thanks! Oh and I can't remember the last soda I had. Never really liked those.

Fruit: All I have is 10 years of training/dieting experience, and 28 yrs of being an endormorph. Fruit is absolute garbage, stay away from it.

Nicotine: I don't really recommned it for you-the pharmacuetical **** is dosed too low and priced way too high. This is a pre-contest tool, and I do not recommend smoking tobacco: cigarettes cost the most, deliver the most carcinogens and have the least nicotine among tobacco products.

[chrischap01]

good luck, i will try to keep up with this!

[YMCA4ThisChick]

Subbed and BEST of LUCK YMCA!!!

STL, thanks a lot!

Fruit: All I have is 10 years of training/dieting experience, and 28 yrs of being an endormorph. Fruit is absolute garbage, stay away from it.

Nicotine: I don't really recommned it for you-the pharmacuetical **** is dosed too low and priced way too high. This is a pre-contest tool, and I do not recommend smoking tobacco: cigarettes cost the most, deliver the most carcinogens and have the least nicotine among tobacco products.

I am so glad I am not a smoker. And I only consume natural therapies anyway. I would never recommend nicotine. And even if I did take pharmaceuticals it would have to be to save my life or non addicting, lol.
RU thanks so much for checking back in here and for the reply.

good luck, i will try to keep up with this!

Hello familiar face. I will not begin this until April though, but since you are such a busy man I will remind you this thread is here from time to time to help you out some, lol. Blessings to you Chris.

[chrischap01]

Hello familiar face. I will not begin this until April though, but since you are such a busy man I will remind you this thread is here from time to time to help you out some, lol. Blessings to you Chris.

ha, thanks! I just started a new work project, I will be working 8-8 M-F so there will not be much time for surfing the interweb..

[YMCA4ThisChick]

ha, thanks! I just started a new work project, I will be working 8-8 M-F so there will not be much time for surfing the interweb..

Good grief. I would love to carry your wallet. Nead a girlfriend? JK JK

[xraided85]

This post is actually turning out a lot of info that I didn't kno but had been searching for. Thanks everyone for all the advice.

check out my lkeft log if you got time, thnx
http://forum.bodybuilding.com/showth...#post139546681

[RU4A69]

YMCAchick: what are you doing in terms of exercise?