New to Keto

[simoxeh]

I a new to this. My doctor said my blood sugar is too high and wanted to put me on insulin. I refused that and I am determined to get my insulin resistance fixed through eating and exercise.

The goal is to eat less than 100g of carbs per day maybe 150g on a lifting day and to do fasted Intermittent Cardio three times a week while eating at maintenance which I know is around 2500 thanks to my bodpod test a few weeks ago.

Problem is finding food to eat. I am currently using almonds to get about 900 of my calories and I am still having to find an extra 300 per day. Any tips and advice. I don't want to just gorge myself on unhealthy fats. I'm in this to reverse type 2 diabetes and not inclined to replace it with another health condition. Any suggestions would be greatly appreciated.

[grndzro]

You are approaching it wrong. You need to follow SKD. That means keeping carbs to a minimum and following the SKD ratios.
This means eating a ton of fat, and keeping your carbs under 30g a day.

If you want the health benefits of Keto you have to ditch the idea that fats are bad.
There are people on here that eat 2kc of fat a day with perfect bloodwork.

[simoxeh]

You are approaching it wrong. You need to follow SKD. That means keeping carbs to a minimum and following the SKD ratios.
This means eating a ton of fat, and keeping your carbs under 30g a day.

If you want the health benefits of Keto you have to ditch the idea that fats are bad.
There are people on here that eat 2kc of fat a day with perfect bloodwork.

I don't think fats are bad, but there is a difference between fat from salmon or avocado and a pork sausage. I am open to eating either just prefer not as much of the pork sausage variety. I just need help finding foods to eat. I expected to up my fats quite a bit and have been doing so, but I am tired of eating almonds for extra calories.

I will look up the SDK ratios and see if it will work for me. I am aware though that I do take diabetes medicine and can have low blood sugar if I don't eat enough carbs.

[heaviestj]

I don't think fats are bad, but there is a difference between fat from salmon or avocado and a pork sausage. I am open to eating either just prefer not as much of the pork sausage variety. I just need help finding foods to eat. I expected to up my fats quite a bit and have been doing so, but I am tired of eating almonds for extra calories.

I will look up the SDK ratios and see if it will work for me. I am aware though that I do take diabetes medicine and can have low blood sugar if I don't eat enough carbs.

What kind of fat is in pork sausage? Saturated mostly, some Poly, but mostly mono. Seems like a good source for fat and protein (From MyFitness Pal anyway).

Here's what I do, or have been doing, using lots of oils. EVOO on about everything I eat. I make flax seed/coconut flour pancakes and use coconut oil with Stevia as the sweet sauce on top. Ground beef, plenty of fats, mono's, and some added EVOO to that on a bed of greens. Just put oils on everything you eat or even drink the oils. I put coconut oil in a protein shake. Makes it taste like I've used milk. Also, coconut milk, 100ml and the rest water also tastes good in a protein shake or just the coconut milk with some Stevia over anything really....OK...I'm rambling. Fatty meats, oils and nuts are your friend.

[Time4New]

Google up on polyunsaturated, monounsaturated and saturated fats. Learn what amount or % of each you want to target! then Google to find sources of those. Plenty of health enhancing fats out here. You need to know what you are eating. I try and balance each of those sources, but I'm not suggesting that is right for you

[Atavis]

I'd be willing to help, but you don't seem to to be ready to listen yet.

So, I am just going to say you should research more and good luck.

[Healthnut1986]

I know this is going to sound like spam but I had the EXACT same beef with Keto until I listened to this Columbia-trained dietician explain how they're actually beneficial on this Open Sky Podcast. You can find it here: *****://itunes.apple.com/us/podcast/open-sky-fitness/id734199564?mt=2

[grndzro]

I know this is going to sound like spam but I had the EXACT same beef with Keto until I listened to this Columbia-trained dietician explain how they're actually beneficial on this Open Sky Podcast. You can find it here: *****://itunes.apple.com/us/podcast/open-sky-fitness/id734199564?mt=2

Ban him!!! he uses Itunes!!!

You can also find them here in friendly non apple format.
http://openskyfitness.com/podcast/

[raskolAU]

Avocado
Olives
Cheese
Cream cheese
Cream instead of milk for everything
(For example I water cream down and use it for shakes)