new to keto feedback welcome :)

[daisybee81]

Well I'm pretty new to lifting (started in April)

And whilstbmy body shape has changed dramatically with a high protein/low carb and fat diet my weight hasn't really moved at all.

I'm 5"6 female, 134, 25% bf

I eat 1800 calories a day but suspect I should cut that and just brave the hunger.

But I'm starting keto to see if it kick starts me before I do that so my day looks like:

2 eggs with butter and 25g cheddar cheese

25g almonds

Pos workout shake of 40 protein 40 carb (from grape juice at the moment until I get some dextrose? ?)

Salmon and brocoli with 30g of a mixed linseed/flax and cranberry supplement thing (comes in a packet)

1 avacado

Tuna and 25g Cheddar cheese and brocoli

2 tb nat peanut butter

Gives me a breakdown of;

126g fat
36g carbs (15 of them fibre)
130 protein

I don't eat meat but is the balance enough to put me into ketosis?

I'm doing insanity this werk as housebound with a sick child (and getting twitchy as I can't lift ha ha)

Thanks in advance for any guidance

[xJellyBirdx]

126g fat
36g protein (15 of them fibre)
130 protein

Less carbs, stay below 20g if you can and more fiber if possible. You'll want to get some seeds like hemp seeds or flax seed meal or both. Watch the intensity of your workouts. If you hit the wall then stop, you're body can no longer fuel that intensity.

[daisybee81]

Less carbs, stay below 20g if you can and more fiber if possible. You'll want to get some seeds like hemp seeds or flax seed meal or both. Watch the intensity of your workouts. If you hit the wall then stop, you're body can no longer fuel that intensity.

Thanks for that


Is that under 20g including the fibre part of it?

[xJellyBirdx]

Thanks for that


Is that under 20g including the fibre part of it?

Nope, fiber doesn't count as part of your carb intake. So if you eat 60g total for the day and 20g of it was fiber than you only had 40g for the whole day. Hope that helps.

[daisybee81]

Feel fine this morning.

A very mild headache but that's it.

Heading shopping today for some dextrose and full fat cottage cheese but my food will be essentially the same as yesterday ( I am a creature of habit)

Thinking of dropping the post workout carbs until I'm actually in ketosis.

Also not refeeding until I pass the bad moods etc or I can physically not work out(if they happen) as apparently that can prolong the bad side effects - is that true? Any thoughts on that?

Will post macros at the end of the day.

Oh and missing the gym

[xJellyBirdx]

I only do cardio during adaption / induction and never do a carb up until adapted. It just makes it easier.

[daisybee81]

Thanks jellybird - your helping me out loads here.

My idea behind the insanity was to deplete my glycogen a bit quicker.

Then will lift again when I get back to the gym which I much prefer.

Random question - I have a date coming up - what kind of places can I go to eat that I can make keto friendly choices without looking a bit odd or having to explain my diet??? If there is anywhere - if not I'm taking him climbing instead

[xJellyBirdx]

Thanks jellybird - your helping me out loads here.

My idea behind the insanity was to deplete my glycogen a bit quicker.

Then will lift again when I get back to the gym which I much prefer.

Random question - I have a date coming up - what kind of places can I go to eat that I can make keto friendly choices without looking a bit odd or having to explain my diet??? If there is anywhere - if not I'm taking him climbing instead

You could go anywhere technically. Just order a steak and some broccoli or something along those lines.

[daisybee81]

ok so today's diet went as follows:

2 eggs with butter and 25g cheese

25g almonds

2 salmon fillets with ginger and chilli mmmmmm... and broccoli and a seed mix (linseed, pumpkinseed and goji berry)

100g full fat cottage cheeses and 1/2 avocado

25g natural peanut butter

2 eggs with butter and cheese ( because I didn't have anything else in)

I'm still feeling good, super thirsty but the headache has shifted.

I've decided not o do insanity while trying to get into keto - I think it may be counter productive so haven't had any whey today.

I'm going to get some weights tomorrow to keep at home so I can do walking lunges, goblet squats etc. not ideal but better than nothing.

I'm not so hungry at all on this and maintained at 1800 while on the high protein diet so I am dropping calories to 1550 for now to see if that accelerates things.

today is broken down as:

1536
68% fat
29% protein
3% carb

I log everything (absolutely everything) and weigh everything

I plan and log the next days food the day before so I know what I can eat - then I find if I am hungry I know what I can snack on as I have already planned it into the day. What order I eat it in varies.

Date wants to go to an Italian - not so keen as I can't for the life of me think what I can have that is keto friendly, I may have to come up with an alternative!!

feel a bit lazy as no workout except a walk.

night all

[xJellyBirdx]

Don't cut calories past the 20% deficit. Slow is smooth, smooth is fast.

[daisybee81]

Don't cut calories past the 20% deficit. Slow is smooth, smooth is fast.

I will probably stay at 1550 - I'm not sure I could eat less than that -I lurrrve food

[daisybee81]

My ketostix (I did two to make sure) turned dark pink woo hoo

At least it's relatively quick for me to hit ketosis

Woke up this morning with that slight dull headache back - I'm going to try drink more water to see if that helps.

Other than that - so far so good

[mattyhunt12]

Don't cut calories past the 20% deficit. Slow is smooth, smooth is fast.

Couldn't agree more with this. I was cutting for 4 months at a ridiculous deficit eating around 1500 calories a day, completely stalled, started keto 2 weeks ago, now eating 2100 a day and I've lost 7lbs!

Good work so far, sounds like you've got the hang of it. As for the date, they must have some sort of salad.

Well done on getting in to ketosis quickly

[daisybee81]

Couldn't agree more with this. I was cutting for 4 months at a ridiculous deficit eating around 1500 calories a day, completely stalled, started keto 2 weeks ago, now eating 2100 a day and I've lost 7lbs!

Good work so far, sounds like you've got the hang of it. As for the date, they must have some sort of salad.

Well done on getting in to ketosis quickly

Thats really good, my mind can't wrap itself round the idea of eating more to lose weight, itvfreaks me out a bit!

I'll try this for a month and see how I get on.

Yes salad for the date and I will drive so an excuse for water

So today ... ate:

Eggs and cheese (this will be my staple breakfast, if I change it I'll include it in my log )

Almonds - out shopping and they were the only things I could think to buy that fit keto.


Lunch was yuk!
Thought I would be clever and mix spinach with mayonnaise with a hint of mustard - don't do it ..bleugh
Managed to get through it with salmon.

FF cottage cheese and avocado

Tea was yum
Tuna steak with cheese and brocoli with a seed mix and cheese on top then grilled - it was like a bake and nice - made up for the lunch!

Home work out (as I bought some weights and a bench today ) obly light ones sadly as my wooden floor won't take heavy ones.

Did squats with my son on my shoulders ha ha - lifting with fun for all the family. .. not my usual weight, he's eight but I had to improvise.

PWS 30g honey in hot water and 30g whey - how on earth you mix it with no lumps I have no idea!!

Still feel full of energy, bloated, but it's that time for me and I usually am (sorry if TMI)

Calories 1527

Fat 65
Protein 32
Carb 3