Diario di Betty519, 31 dic 20

happy new year 🥳🎉 

have we had a baby. you alright 🥳💞 

😌❤️Happy New year 

What helps me get into ketosis within 3 days of starting my keto diet is to eat only protein and fat with no carbs and to not eat until after 12pm. Intermittent fasting helps heaps. My ketosticks always shows I’m in ketosis after 2.5 days of starting. My problem is how to stay on it and not come off!!! 

Back when I was younger, they called it the ‘Boxer’s Diet’ - used by boxers to shred any remaining body fat when preparing for a prize fight: 🥦Just cut down carbs to a bare minimum, under 20% of caloric intake 🫑Eat meat, fish, eggs, cheeses, tofu, whatever form of protein you prefer and eat as much non starchy vegetables. 🥬All green leafy vegetables are excellent so heap up huge servings of those. 🥕No rice, pasta, bread, potatoes, sweet corn. Limit carrots, peas, pumpkin and sweet potato to very small serves) 🍅Don’t worry about fats, just keep them below 40% of your caloric intake 💧Drink LOTS of water to get rid of the byproducts of ketosis. Tip - if you feel this food plan is too plain, add items that are pungent and stimulating - in small doses. Olives, vinegar, lemon juice, soy sauce, chilli, horseradish, etc. this will help satisfy your appetite. Check the carb content before you use any manufactured sauces. 

Looks to me like we are on a similar journey Betty! I previously followed 16:8 fasting and strict keto with steady success (lost around 10kg in 1 yr). But then fell of the "carb" wagon and have just started back again after gains. I find you really need to watch the total calories and make sure you cap yourself at the right number of calories per day (I have to be under by about 200cal vs usual averages to lose), keep tight on the 20g net carbs (or even under that if you can).. try to get your fats from avocados or salmon or olive oil in EVERY meal (not dirty keto) and eat plenty of veg (cauliflower is your best friend!). Find good snack recipes.. at the moment, I love capsicum spread with cream cheese and "everything but the bagel" seasoning. Low calories, crunchy and yum!! Good luck on your journey my friend.. I hope we both reach our goals this year!  

Thanks everyone’s help👍 Glad we are all working hard on the same road 😌❤️。 When I was still on a low-carb diet, it was easy to control, Because I get a lot of protein; but I found it difficult to control calories on a ketogenic diet, because fat is high in calories, which makes it difficult for me to control calories. I have tried but It makes me feel hungry easily, hard to keep me stick on it. In addition, I have found some information that the keto diet also needs to control protein intake. Too much protein intake will also affect the entry into ketosis. I wonder if you guys also control protein intake? 

Yep, I've had exactly the same issue with managing protein! It is difficult because your default is to lean on protein to replace carbs but you should be replacing the carbs with fat. I find if I overdo the protein and not enough fat in a meal, I get more hungry and sooner. Not sure if you would be the same, but that is how I know I haven't got the balance right so I'll have a sneaky 1/4 of an avocado to get it back in balance and see me through to the next meal. I try to keep it to 70% / 80 % fats, 25% /15% protein and 5% carbs (and carbs from veg). But ultimately I find it is just a way to eat less and keep in a calorie deficit. Also important to keep reducing your daily calories in line with when you lose weight 😇 

🥰Thanks for your help That is also the proportional distribution I currently adopt. In addition, before Christmas, I also skipped breakfast and replaced it with bulletproof coffee for lunch. This made it easier for me to prepare meals and control the intake of calories. after diet for 6 months, it's kind of a bit tired to keep the diet going, as it weight nearly 1 month stopped moving.. so don't really know what to do with it 😔maybe need a break I think😩 

No, no - keep going! Sounds like you found something that has worked for you.. but you've hit a plateau. Keep tweaking stuff and perhaps try leaning more on clean keto (more plant fats than animal fats)? Keep going, you got this! 😊 

thanks for cheering me up.... 😌 Will try to do it 😆My daily weight continues to create new highs during my husband’s holiday. I really don’t want to face it. But Maybe it’s to give myself a chance to rest for a while😆 Will be back on track next week🙌 

doing really good 😎👌 

Maybe it’s a time to try something different such as portion/kcal intake control instead of keto-dieting. Try reducing your RDI of kcal by 500-1000 kcal. 

My opinion (which is an informed one) is that if you stuff yourself full of non-starchy vegetables, cooked without fats, and a portion of lean protein the size of the palm of your hand (meat, fish, or equivalent non meat sources), and keep your caloric intake lower than 70% of your basal metabolic rate BMR: (A) you will be full and you won’t feel hungry; (B) you will gradually lose a lot of weight Exercise of any kind will increase the rate of loss - especially first thing in the morning before you have eaten. Exercise that builds muscles will increase your metabolic rate, you’ll burn even more calories. This is basic stuff that has been known for decades - no frills, no fads, nothing complicated. You can tweak it in various ways, but the fundamentals remain the same. Have fun with food! If you choose the right foods there are infinite ways of combining them and preparing them - if you’re that way inclined. (I just like to devour a big plate of veggies that look great, taste great and satisfy my appetite). 

Thank u very much for suggestions🙂, still have a long way to go, will try to do