Wa No's Journal, 07 May 2021

I don’t do keto but since you aren’t following anyone, it will be hard for this post to be seen but I have a few followers so if I support and comment, maybe someone with better advice will comment. 😉 

I do low calorie & low carb. Not always easy. But seems to work for me. Use this app & Lose it app to count calories & watch carbs & protein. I look for vegetables & occasionally fruit that are lower carbs & calories. Eat meat. No rice, pasta, potatoes, bread. Once a week I eat a meal higher in carbs. Allow a main carb, bread, pasta or potatoes or rice. That’s when I have my one ox pizza, or 1/2 sub. Good luck😘 

I don't do keto or low-carb anymore but my advice is that it might be wise to track calories even while doing it, unless you're eating super "clean" keto (basically animal protein and leafy greens) because it is hard to overeat on that. If you're going to include some of the keto-approved sweets and added fats (oil, cream, butter, nuts), those can quickly add up because they are calorically dense.  

Factor meals have really helped me at dinner time. Protein shake at breakfast. Lunch is going to be a salad or some kind of veggies and meat. I track my calories and carbs but I'm realistic about it. I don't eat sugar, bread, pasta or potatoes. I also try to exercise daily. It's working for me so far. good luck! 

Chronometer go to Chronometer.com I believe it has everything you would want 

I agree with tracking net carbs. Fat secret is pretty easy to have your dairy set to what specific data that you want to track.  

Diary 😂 

Hi .. I am not sure how helpful any of the above comments are given - no-one appears to be actually doing a keto WOE!! However, I am so - maybe my tuppence worth will help you?? In order to be successful on Keto, it really needs to be a High Fat and Low Carb diet. This combination is actually critical to activating it successfully and getting the big weight drops - I have dropped about 20lbs in 2 weeks! Contrary to what others have said here, protein needs to be moderate and not High. This is essential. Having a high protein component to the diet actually disrupts the ketosis process and will block the metabolic process that you are trying to trigger, by following a low Carbohydrate intake!! Maybe, this is why some of the others on here have said they have struggled? As to high fat you should be aiming for a 60-80% regular intake of calories through healthy whole food fats. Excellent choices include :- Avocado, Nuts, Cheese, Eggs, Cream, Full fat butter, natural yoghurt (no fruit or flavourings) sour cream, fatty meat cuts, and of course oily fish. Moderate protein means around 10-20% of calorific intake.. Carbohydrate intake should be minimal under or around 10% of calorific intake. You will probably find as I do, that if you are hitting over 60% of intake on whole foods high in fat, then you will be nearly incapable of keeping anywhere your RDI of calories for your weight. I go days, where I am not even near 50% of calories, and have no hunger.>! So, its actually a struggle to get close to the calories I am supposed to need. The result of this is that, I am not even missing the Carbohydrates, and I am under the 10 or 20gs of Carb intake that I am supposed to keep to. Carbohydrate treats that will not blow your ketosis if had in moderation, and infrequently are dark chocolate, strawberries and a glass or two of red wine... all of which have great nutrient qualities, and can keep you going - if you need to bribe yourself with a treat. Ice cream once in a blue moon, isn't too bad either. I blame the food industry for everyone's vilification of FAT.... FAT my dear is your friend, and it is the critical element of this WOE> Any Qs,, let me know. Best of luck, and I hope to hear you implement with major success!! Bandrai 

I wrote that in paragraphs !!! Not sure why FS won't allow us paragraphs :P 

watch the carbs 

Use the food tracker here and then look at the pie chart at the bottom of the page showing percentages of macros...go for 70% healthy fats, 20% lean proteins and 10% or less carbs. 

If you seriously want to lose the fat, meticulously track everything. Get a food scale and weigh your food. Log your intake here. Weigh in dry every morning and post. This applies to every diet, including Keto. Also, if you are unfamiliar with ketosis, buy yourself some ketostix and test yourself several times a day when you start your diet until you learn your body and what it feels like to be in ketosis. Good luck! Let's go!  

I limit calories and carbs on keto. Need to track your intake with a food scale. Try eating 20g or less of net carbs per day... buy some keto urine strips at the pharmacy (they are in the diabetic aisle)...once you are in ketosis, I find you can bump your carb intake to 25g, maybe 30g and still have ketones in your pee! Yaay! But seriously, we are pulling for you! 

Thanks to everyone for your comments.. lol sorry I am not sure how to tag and respond to a particular person yet.. but I will do my best.. already got the keto strips and hoping to lose a lot every week 😏 we'll see haha 😆🙏❤️ 

Thank you Draglist, for your help and support 🙏💖😊 

Good luck 👍 

Thank you ridemariel 😊