Group photo
Author:
DAWNWATERWOMAN's Photo DAWNWATERWOMAN SparkPoints: (641,986)
Fitness Minutes: (413,462)
Posts: 91,184
2/28/20 12:47 A

Community Team Member

My SparkPage
Send Private Message
Reply
Welcome Darcy

DAWN: Proud Leader of the ROCKIN' RED FOXES
KETO STRONG
QUOTE: "To love another person is to see the face of God." -Victor Hugo



 current weight: 278.0 
475
402.5
330
257.5
185
2BDYNAMIC's Photo 2BDYNAMIC Posts: 62,398
2/27/20 8:07 P

Community Team Member

My SparkPage
Send Private Message
Reply
emoticon Darcy---You are in a good place and on a supportive team!

Leader "Slightly Off the Wall" #1 humor team
Leader-"Small Goals and Commitment team'
Author of "It Happened at Dawn"



 June SparkPoints: 921
0
1250
2500
3750
5000
DAWNWATERWOMAN's Photo DAWNWATERWOMAN SparkPoints: (641,986)
Fitness Minutes: (413,462)
Posts: 91,184
2/12/20 12:00 P

Community Team Member

My SparkPage
Send Private Message
Reply
Welcome Darcy

DAWN: Proud Leader of the ROCKIN' RED FOXES
KETO STRONG
QUOTE: "To love another person is to see the face of God." -Victor Hugo



 current weight: 278.0 
475
402.5
330
257.5
185
-JAMES-'s Photo -JAMES- Posts: 14,651
2/12/20 8:45 A

Community Team Member

My SparkPage
Send Private Message
Reply
Welcome Darcy. Good for you!

I believe eating Keto is a very healthy way to eat. I personally focus on nutrients, and getting the needed amount of a whole lot of things, and I'm convinced that is why I feel well eating this way.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
217
204
191
178
165
NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (720,472)
Fitness Minutes: (436,374)
Posts: 51,871
2/11/20 11:14 A

Community Team Member

My SparkPage
Send Private Message
Reply
Welcome Darcy!! Glad to have you with us!! if there is anything we can help with, please ask!! James and I (co leaders) have both been on keto long term, and do our best to keep up with all the newest findings and studies and pass them on.
Looking forward to getting to know you!

Holly
Northern NY
EDT


 Pounds lost: 141.0 
0
39.5
79
118.5
158
DARCY-B's Photo DARCY-B Posts: 6,267
2/11/20 9:23 A

My SparkPage
Send Private Message
Reply
Hi. Just now posting. Spend a lot of time on Carb Manager but it is not the jewel SP is. I had been looking into keto and started on January 2. Didn't talk to family or friends about it, just did it. I feel better in multiple ways. I struggle with compulsive eating after work and emotional eating period. Continue to work on me for me. Happy to be here.

Darcy



 Pounds lost: 0.0 
0
13.25
26.5
39.75
53
IWANTTOSUCCEED Posts: 4,073
1/31/20 5:56 P

My SparkPage
Send Private Message
Reply
I grew up with it too.

Charlene
Rochester, NY



 current weight: 238.0 
248
223.25
198.5
173.75
149
NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (720,472)
Fitness Minutes: (436,374)
Posts: 51,871
1/30/20 8:57 P

Community Team Member

My SparkPage
Send Private Message
Reply
I grew up with it too!

Holly
Northern NY
EDT


 Pounds lost: 141.0 
0
39.5
79
118.5
158
LITTLEWIND53's Photo LITTLEWIND53 Posts: 21,517
1/30/20 6:55 P

My SparkPage
Send Private Message
Reply
I grew up with this expression, back in the 50's and 60's. I was born and raised in Canada and my parents used a lot of English expressions. Not sure, but I think this may be one of them.

Linda

Leader: Living with Diabetes
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=10080


YOU can do it.
You CAN do it.
You can DO it.
You can do IT.
SHAYNE139 Posts: 447
1/30/20 12:07 P

My SparkPage
Send Private Message
Reply
James, more likely ahead of the times. I can't remember exactly how I came across it but I think it's always been in my vocabulary. I'm 77... hence you being ahead of the time, not behind

Definition of give it a go. : to try doing something She's been thinking about learning to fly for many years, and she's finally decided to give it a go.

-JAMES-'s Photo -JAMES- Posts: 14,651
1/30/20 11:44 A

Community Team Member

My SparkPage
Send Private Message
Reply
Shayne,
that expression "give it a go" ... or something like that. I've never heard that before, except from my son in law, or almost son in law, to be married this summer, who is from New Zealand.

Am I behind the times on expressions, or ... ?

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
217
204
191
178
165
SHAYNE139 Posts: 447
1/29/20 11:58 A

My SparkPage
Send Private Message
Reply
So true

NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (720,472)
Fitness Minutes: (436,374)
Posts: 51,871
1/29/20 10:46 A

Community Team Member

My SparkPage
Send Private Message
Reply
exactly. as KD says...strive for improvement not perfection!

Holly
Northern NY
EDT


 Pounds lost: 141.0 
0
39.5
79
118.5
158
SHAYNE139 Posts: 447
1/29/20 10:20 A

My SparkPage
Send Private Message
Reply
That's the important thing, finding the way it will work for us so we can give it a good go.

NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (720,472)
Fitness Minutes: (436,374)
Posts: 51,871
1/28/20 11:15 P

Community Team Member

My SparkPage
Send Private Message
Reply
I did it all backwards. I actually woke up 2 days before Halloween and I have no clue what possessed me, but I started. No plan, no clue what I was doing, houseful Of carby food and never looked back. I was the “try every diet in the universe” person. I was 150 pounds overweight and the buttercream queen. I’m a professional chef and own a bakery. The odds were totally against me. For me, if I’d tried to ease in I wouldn’t have stuck with it. I miss just a few things. Fruit, maple syrup and potatos and popcorn. And it’s missing not craving. Like I miss old friends I haven’t seen.
Just how I did it. Like I said you do what works for you!

Holly
Northern NY
EDT


 Pounds lost: 141.0 
0
39.5
79
118.5
158
SHAYNE139 Posts: 447
1/28/20 8:15 P

My SparkPage
Send Private Message
Reply
Holly, I totally agree with you, cold turkey is the way to go. But, I also think when a person is going to make a change in their life they plan to start off with. Like stock up on the food you can eat, make some meal plans... that kind of thing. Once I'm ready I will go cold turkey.

I think I mentioned that I'm rather low carb most of the time, also avoid gluten and sugar. I just need to see what my "go to" foods look like. As far as tossing food, I don't buy food if it's in a box or a package so the food I don't want to toss are things like fruit, some peanut butter, my favorite dark chocolate.

NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (720,472)
Fitness Minutes: (436,374)
Posts: 51,871
1/28/20 10:39 A

Community Team Member

My SparkPage
Send Private Message
Reply
Shayne whatever works best for you is the way to do it. I suggest cold turkey to my classes for one main reason...carb addiction. if you stop them, you have 3 or 4 days getting them out of your system, then a few weeks of your body reacting to wanting them, then its done. no hunger. no cravings. if you do it a little at a time, you are going to be feeding that addiction till you dont. and i'm not talking low carb veg..i'm talking sugar, wheat, starchy veg, cereals.
i will full admit..my name is holly and i'm a food addict. it consumed my every waking hour and a lot of my sleeping ones. how i can run a bakery and not only never taste anything but never want to i dont know..but i thank my lucky stars every day that it worked out that way because i have too much invested in the bakery to shut it down.
some people can do the slow drop..i'm not one, and a lot of people arent. if you can do it that way, good for you! i envy you!! but thats the only reason i suggest doing it cold turkey, plus its way easier on your body to just stop.
i get the not wanting to waste food. always makes me laugh when i think how i did that. i refused..REFUSED to get rid of any of the food. i didnt plan on doing keto..when i started i said it was only for 3 weeks. about 6 months in i went in the pantry packed everything up and took it to my mom, who greatly enjoyed the 15 boxes of pasta (like i said i'm an addict) cans upon cans of fruit and beans and peas and carrots etc.
but i hung onto them for dear life till i realized i was never going back..ever.

Holly
Northern NY
EDT


 Pounds lost: 141.0 
0
39.5
79
118.5
158
SHAYNE139 Posts: 447
1/28/20 10:30 A

My SparkPage
Send Private Message
Reply
James, you were quite clear, I just didn't read it that way. Once Holly pointed that out, it was quite clear.

Thanks for the ideas of how to eat. That would suit me I think. Right now I'm logging everything just to see where I am and also to see what I need to cut/add too. I have some food that isn't Keto but I can't afford to toss it. I'm going to move to lower carb and work my way into Keto. Probably not the recommended way but I tend to be more successful when I slide into something rather than jumping in head first.

-JAMES-'s Photo -JAMES- Posts: 14,651
1/28/20 1:49 A

Community Team Member

My SparkPage
Send Private Message
Reply
SHAYNE139,
I listed three ways of eating. Not 3 Keto styles.

NIGHTSKYSTAR was right, I was hoping I was more clear. I was saying that I didn't see how one could be vegetarian and Keto at the same time, or vegan and Keto at the same time.

What do I eat? Its sort of "eclectic" Keto. My fats are coming from whipping cream in my coffee, fatty cuts of meat, cheese, butter, salad dressings. I eat a fair amount of veggies, but the quite low carb ones (you've probably seen my 8% list in the team, they are rated in there). I certainly eat more salads that before Keto ... Frankly before Keto I really didn't like veggies.

You don't like to eat much meat, ... perfect for Keto. Let's go with 50 grams of protein a day. What does that mean in terms of real food?
2 eggs with breakfast (13 grams protein)
4 strips of bacon (12 grams protein)

That is already half of the 50 per day.

Lets say you have steak with supper.
4 ounce steak, which is a pretty small one (26 grams)

Or maybe fish for supper,
4 ounces of salmon, also fairly small (25 grams)

Alternately for breakfast, two of my protein powder based waffles (15 grams of protein)

The French eat cheese after supper as a "dessert" more or less. So 2 ounces of cheddar cheese has about 15 grams of protein.

What I'm saying is 50 grams of protein can come from a whole variety of sources.

Edited by: -JAMES- at: 1/28/2020 (02:07)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
217
204
191
178
165
SHAYNE139 Posts: 447
1/27/20 6:33 P

My SparkPage
Send Private Message
Reply
Thanks Holly, I see now what James was saying.. he's right though on all the many ways to interpret or reinterpret. It takes me a while sometimes to "get" it.

NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (720,472)
Fitness Minutes: (436,374)
Posts: 51,871
1/27/20 6:13 P

Community Team Member

My SparkPage
Send Private Message
Reply
vegetarian and vegan arent keto types. i know there are some people who try..but your carbs have to be way too high to eat all the veg...certainly vegan isnt realistic..if you eat eggs and fish and call that vegetarian that would work.

unless i'm greatly misunderstanding James..as he has commented many times that he doesnt see how one could be vegan or true vegetarian and still follow keto guidelines.

Edited by: NIGHTSKYSTAR at: 1/27/2020 (18:15)
Holly
Northern NY
EDT


 Pounds lost: 141.0 
0
39.5
79
118.5
158
SHAYNE139 Posts: 447
1/27/20 5:12 P

My SparkPage
Send Private Message
Reply
James, thanks for the good thoughts. You are so right about all the food info out there. It's hard to figure it all out and then to figure out what is best for you.

I think my doctor is the one who confused me. He mentioned Keto, Lectins, Dr Grundy and Jason Fung pretty much all in the same sentence. While i had heard of all, I wasn't familiar with any of them. I assumed they were connected which they are not. I think I need to have another conversation with him about it all.

In the meantime, I will work on getting to Keto. One more question though. You outlined 3 different types of Keto... can you do all 3? I'm not a big meat eater and wouldn't last long on the carnivore plan.

-JAMES-'s Photo -JAMES- Posts: 14,651
1/27/20 11:25 A

Community Team Member

My SparkPage
Send Private Message
Reply
Shayne,
here are some thoughts.

There is so much dietary information out there, and trying to follow it all is impossible.

- There is "carnivore keto" where you eat animals, but don't eat plants.
- There is vegetarian, where you don't eat meat
- There is vegan, where you don't eat meat, but you also don't eat animal products like eggs

The overlap of all ways of eating is zero. I've stuck a stake in the ground, I'll follow Keto and try to look logically at why it should be healthy. What I do know is that Keto works for me. I've lost weight, my blood sugar is much better, I feel good.

Red meat is one of the things I eat. Normal amounts. Frankly given that Keto is around 50 grams of protein a day, and for a guy around 60, but I won't eat a 12 ounce steak, that is about 80 grams of protein, more than I need in a day, plus I'd probably eat eggs for breakfast and other stuff across the day that add to that daily protein.


James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
217
204
191
178
165
SHAYNE139 Posts: 447
1/26/20 10:44 P

My SparkPage
Send Private Message
Reply
James, my doctor talked to me about lectins might/could cause inflammation. I took a CRP test and it was good, low even so to me that means I don't have inflammation, that my pain is caused by something else. I only mentioned oatmeal re inflammation to JD as it's so different to the red meat. I wouldn't eat oatmeal for any reason.

In my experience the nutritional info on SP isn't all that good. If I really want to be correct I enter it myself.

I don't always explain things in a way that can be understood and I think I might have done that here.

NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (720,472)
Fitness Minutes: (436,374)
Posts: 51,871
1/26/20 5:15 P

Community Team Member

My SparkPage
Send Private Message
Reply
Shayne i can give you an answer to why people dont use the spark info...ANYONE can add a food, and put whatever numbers they want into it. some use net carbs, something that is no longer recommended for keto. some just guess. its the same with any of the logging sites...myfitness pal is what i use and i never trust the info. some use chronometer,,,same thing. you need to google the food, and use the USDA site which is accurate. James has another one he uses which is accurate, too.
on my fitness pal i put in my own entries, including my recipes, and all have my name in front of them and ive saved to my favorites in there. so i had to take the time to enter correct info once, but now its there and i only have to click on it.

another reason..some people putting things into spark use the label on an item. while its correct for calories per serving, its not always correct on the rest. for instance..many heavy creams say 0 carbs per serving, which they call a tablespoon. ALL heavy cream has half a gram carbs in a tablespoon. have 2 tablespoons, which is more of a "normal" serving, and you have a carb. in the usa anything with less than a carb per serving can say 0 carbs, even though its not. Another good example is hard cheeses. my Cabot seriously sharp cheese says 0 grams in an ounce. but look it up..and its .9 g in an ounce. i call it one gram. its very easy to get derailed if you believe labels or other peoples entries.

Holly
Northern NY
EDT


 Pounds lost: 141.0 
0
39.5
79
118.5
158
-JAMES-'s Photo -JAMES- Posts: 14,651
1/26/20 4:55 P

Community Team Member

My SparkPage
Send Private Message
Reply
Shayne,
I'm just in the habit of looking things up on the nutritiondata site. I like the fact that I can set the serving size to 100 grams and let it do the rest.

But you got me curious, I'll poke my nose more into the info on Spark People.

You wrote
"My doctor wants me to avoid Lectins. It seems that they might contribute to inflammation. "

So I presumed that inflammation was an issue that you didn't want to contribute to with diet.
I started looking at things that would contribute to inflammation, not just lectins.

Edited by: -JAMES- at: 1/26/2020 (16:58)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
217
204
191
178
165
SHAYNE139 Posts: 447
1/26/20 2:38 P

My SparkPage
Send Private Message
Reply
James, I'm curious as to why you don't use SP to calculate nutritional content? When I need to look something up I use Self Nutrition data. It has a complete breakdown of the makeup of a food, including package products.

We seem to be crossing on our posts.

SHAYNE139 Posts: 447
1/26/20 2:32 P

My SparkPage
Send Private Message
Reply
Thanks James, I read your other post first so some of my response is counter to this post. Thanks for the info. Personally, for me, I don't think i'm bothered by inflammation. I think my pain is caused by other things. According to CRP test i don't have any inflammation. But something to think about and work on. Avoiding most of the inflammatory foods is a good idea anyway.

-JAMES-'s Photo -JAMES- Posts: 14,651
1/26/20 2:32 P

Community Team Member

My SparkPage
Send Private Message
Reply
Shayne,
if you want to figure out how many carbs things have, you can do what I do ... I go to the website nutritiondata and look it up. They have both natural things, like beans and cauliflower, etc, and brand name things like raisin bran cereal.

I google what I'm interested in, along with the keyword "nutritiondata" and I usually find the page of interest straight away. For example googling:
"nutritiondata Kellogg raisin bran"
leads me quickly to this page:
nutritiondata.self.com/facts
/breakfast
-cereals/1549/2

I set the serving size to 100 grams and let it do the math. If the carbs are over 8 grams, so over 8% of the weight is carbs, I'm quite concerned. 6 or fewer, I'm happy. So what about that particular cereal? Setting the weight to 100 grams reveals 77.4 grams of the 100 are carbs. Not a chance in the world I would eat it. 77.4% !!! Sugar is 100%, so this is not far off from that !!!

What about say cooked pinto beans, googling "nutritiondata cooked pinto beans" quickly leads me to this page:
nutritiondata.self.com/facts/
legumes-a
nd-legume-products/4430/2

Again setting the quantity to 100 grams, and read off the carbs ,.... to get 26.2 grams per 100, so that is 26.2% of the weight of cooked pinto beans being carbs. A little over 3 times the point where I get worried (that 8% mark), so I won't eat cooked pinto beans.

I'm sure all beans are going to be similar.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
217
204
191
178
165
-JAMES-'s Photo -JAMES- Posts: 14,651
1/26/20 1:57 P

Community Team Member

My SparkPage
Send Private Message
Reply
Shayne,
I started a topic on foods that cause inflammation, inspired by desire to avoid lectins to reduce inflammation. I just looked for foods that caused inflammation, not lectins in particular.

Here is that topic:
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=326
75x585
36x73042592


Basically googling foods that cause inflammation hit non-Keto foods right on the head. All the sites I hit agreed carbs, sugar, bread ...

As I pointed out below, lectins are avoided already in eating Keto.



James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
217
204
191
178
165
NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (720,472)
Fitness Minutes: (436,374)
Posts: 51,871
1/25/20 6:33 P

Community Team Member

My SparkPage
Send Private Message
Reply
peanuts technically arent keto..they are legumes not nuts. Some eat them. i make room for a teaspoon or two of peanut butter once in a great while because i love it..but if you are going to eat nuts, and they ARE high in carbs even the acceptable ones, make sure you look at the carbs and eat very tiny amounts.

Holly
Northern NY
EDT


 Pounds lost: 141.0 
0
39.5
79
118.5
158
SHAYNE139 Posts: 447
1/25/20 2:38 P

My SparkPage
Send Private Message
Reply
I don't eat many veggies either but the few I do seem to be the ones with lectins, i.e. peanuts mostly. I can do without the beans. Something for me to figure out and how many carbs they have.

I have AR too, main reason I don't eat after 4-5. The only difference for me is I don't eat breakfast until between 9-10 am. That's enough for me too. And,there is always the exception.

NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (720,472)
Fitness Minutes: (436,374)
Posts: 51,871
1/25/20 2:26 P

Community Team Member

My SparkPage
Send Private Message
Reply
most of us dont eat much vegs, which pretty much takes care of the lectin problem. i dont eat after 6 myself, due to a reflux problem. was doing that long before i found keto. you naturally do IF from whenever you stop at night till breakfast. thats more than enough IF for me and many others. .

Holly
Northern NY
EDT


 Pounds lost: 141.0 
0
39.5
79
118.5
158
SHAYNE139 Posts: 447
1/25/20 2:24 P

My SparkPage
Send Private Message
Reply
My doctor wants me to avoid Lectins. It seems that they might contribute to inflammation.

I'm not a strict IF person but do find it works good for me. I do think that a person shouldn't eat at least 4 hours before bedtime.

I found a few books at the library, much more at B&N but very expensive. I took note of a couple and will order from the library.

Thanks for all the help & info. Looking forward to getting to know everyone.

-JAMES-'s Photo -JAMES- Posts: 14,651
1/24/20 2:09 P

Community Team Member

My SparkPage
Send Private Message
Reply
Lectins are anti-nutrients found mostly in plants, to keep the insects from eating them, ... I think.

I looked up food high in lectins and found these:
- red kidney beans (23%)
- soy beans (10%)
- wheat (73%)
- peanuts (20%)
- tomatoes (4%)
- potatoes (20%)

Got that from this page:
www.healthline.com/nutrition/
foods-hig
h-in-lectins#2


I added the percentage of weight that is carbs, and I updated my 8% list in the team as it was missing soy beans and one or two others. Mostly because the list of what fits keto is much shorter than the list of what doesn't fit Keto. So I added to the "avoid lists".

Well, all of those things with lectins are high in carbs that I don't eat them for that reason. I eat a few bits of tomato in a salad for flavour, but not a lot. While tomatoes have low carbs by weight (4% of the weight), they have a lot of water, so not quite as low as one would hope.

I think I answered your lectin question. Just avoid the carbs, ... and you will avoid the lectins.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
217
204
191
178
165
NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (720,472)
Fitness Minutes: (436,374)
Posts: 51,871
1/24/20 1:45 P

Community Team Member

My SparkPage
Send Private Message
Reply
Don’t know who Gundry is. Personally not a big fan of Fung..I don’t agree with fasting but it’s s personal choice. Fung is all for it. I’m waiting for the next studies to come out (which so far are showing you get the same benefits and more with no fasting, but many like it. Personal choice..just be aware that many of the studies are pointing to that the more you fast the more and longer you need to for it to be effective. If the long term studies show otherwise I’m happy to say so.

Dr Ken Berry is great but I don’t know if he has books.
I don’t look much at the Lecthin thing, but the places I get the correct TDEE calculators from do..and have many lists. They do not have books, again because info changes constantly so much is obsolete before it can be printed.

Holly
Northern NY
EDT


 Pounds lost: 141.0 
0
39.5
79
118.5
158
SHAYNE139 Posts: 447
1/24/20 1:21 P

My SparkPage
Send Private Message
Reply
Holly, thanks for the info, i have seen how much is out there. I'm heading to Barnes and Noble to check the books out. I will look for Maria Emmerich's.

What about lectins? Do you avoid them?

I guess I should have mentioned my doctor recommended I check out Dr Gundry and Jason Fung

Edited by: SHAYNE139 at: 1/24/2020 (13:27)
NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (720,472)
Fitness Minutes: (436,374)
Posts: 51,871
1/24/20 10:42 A

Community Team Member

My SparkPage
Send Private Message
Reply
its hard to tell you any books as most of the people that truly do keto the recommended way work through their websites. The only book i would recommend is by Maria Emmerich, but i dont know if its updated with the newest information. Things change with keto as the studies come in. the best experts update their websites with the info often, but the books are then not correct. so while there are plenty of cookbooks i'd recommend, there isnt an up to date book that i know of.

i depend on several trusted experts and go to their sites daily. unfortunately there is a lot of outdated info out there, and many people who just decide what they want to do and call it keto, or they use old info, are sure their way is correct then get upset when its not working for them.

Holly
Northern NY
EDT


 Pounds lost: 141.0 
0
39.5
79
118.5
158
SHAYNE139 Posts: 447
1/24/20 10:29 A

My SparkPage
Send Private Message
Reply
Holly and James, thanks for the advice, it's really appreciated. I'm looking forward to learning from both of you but my original question was "can you recommend a real book on keto?" I'm guessing that the answer is NO? I need a book to look at and make notes on. I don't do much on web sites.

SHAYNE139 Posts: 447
1/24/20 10:26 A

My SparkPage
Send Private Message
Reply
Welcome Littlewind! I just joined to and am learning so can't give any advice on Keto but I can give a bit on your T2 diabetes. I found a web site yesterday, dietdoctor.com which gives advice on both Keto and Low carb eating. In each section there is a paragraph about diabetes and how to adjust to the LCHF or Keto diet. I highly suggest you read it.

DAWNWATERWOMAN's Photo DAWNWATERWOMAN SparkPoints: (641,986)
Fitness Minutes: (413,462)
Posts: 91,184
1/24/20 8:22 A

Community Team Member

My SparkPage
Send Private Message
Reply
Welcome Littlewind

DAWN: Proud Leader of the ROCKIN' RED FOXES
KETO STRONG
QUOTE: "To love another person is to see the face of God." -Victor Hugo



 current weight: 278.0 
475
402.5
330
257.5
185
NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (720,472)
Fitness Minutes: (436,374)
Posts: 51,871
1/24/20 3:39 A

Community Team Member

My SparkPage
Send Private Message
Reply
Welcome Littlewind!
You can have small amounts of tomato, and have cucumber just peel it first.
Work up on the fats. I plan my meals around them. I cook everything in butter—bacon grease, coconut oil and olive oil is fine.
Eat chicken skin. Use the dark meat instead of white. Egg yolks have more fat than whites and less protein, so have three yolks and one white to up the fat.
Cream cheese and Boursin cheese have higher fat if you like them. Go for 80% burger instead of 90%. Eat the fat on a steak or pork chop.
Bacon. Bacon, Bacon!
Work your way up to it. Aim for progress. The main thing is to get the carbs down to 20 or below.
You can do it!!!


Holly
Northern NY
EDT


 Pounds lost: 141.0 
0
39.5
79
118.5
158
LITTLEWIND53's Photo LITTLEWIND53 Posts: 21,517
1/24/20 3:25 A

My SparkPage
Send Private Message
Reply
I am also new. Thank you very much for that website. It says I should eat 225 grams fat. What on earth can I eat to get that much fat in a day?

I am T2 insulin dependent and scared to start. Part of my hesitation is the amount of fat I would have to eat as I have never eaten animal fat and while I do like mayo on a sandwich or egg, tuna or chicken salads, I don't like massive amounts. I eat cheddar cheese and Mozza and I have never subscribed to a low fat diet or low saturated fats. I love butter but not sure how to eat it without being in a sandwich. I only use coconut oil or bacon grease for frying. Other "fatty" foods are usually "in" other dishes, not by themselves. I do like oil and vinegar dressing on my salad (which apparently I will now have to change up - eliminating cucumbers and tomatoes.)

I realize I will have to eliminate many foods, but I am also mobility challenged and find it difficult to prepare much so I have opted for easier choices. Not necessarily a good plan, sigh.

Linda

Leader: Living with Diabetes
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=10080


YOU can do it.
You CAN do it.
You can DO it.
You can do IT.
-JAMES-'s Photo -JAMES- Posts: 14,651
1/24/20 1:25 A

Community Team Member

My SparkPage
Send Private Message
Reply
SHAYNE139,
I too would suggest 1800 calories a day, not lower.

If you are interested in giving Keto a try, then give it a try. All calories are not equal and interchangeable. The classic calculation is this:
- one gram of carbs has 4 calories
- one gram of protein has 4 calories
- one gram of fat has 9 calories

From a calorie point of view then one could eat say 9 grams of carbs and consume 9x4 or 36 calories. Or one could eat 4 grams of fat, also for 36 calories.

But the body is not an accurate calculating machine when it comes to calories. Plus the various types of things, fat, carbs, protein, all do different things in the body besides provide calories.

But when one cuts the carbs and starts eating more fat, the body is very inefficient at burning fat, and it wastes calories from fat. In only partly burns the fats, spilling partly burned fats (ketones) in urine, and urine test strips can measure the ketones.

Deeper into ketosis the body will more fully burn the fats, i.e. the ketones, and waste less. Even calories per gram of stuff.

Don't think CICO (Calories In, Calories Out), and doing some sort of math. Its not a calorie free-for-all, but trust us a little higher is fine, like 1800. If you try Keto, and eat 1800 calories a day, and you start gaining weight, then we will see.

I have a mantra when I'm jumping into something uncertain ... it is the question: "What is the worst thing that could possibly happen?". You see the best thing is that you start eating Keto, you eat 1800 calories, you don't gain weight, your blood sugar is better under control (I know, I'm a type-2 diabetic), maybe you loose weight, you get healthier (I know, my ulcerative colitis is in remission).

So what is the worst thing that could possibly happen? You said it yourself, you'd gain 2 or 3 pounds in a month. So I suggest you eat Keto for a month, at 1800 calories a day, and see where you are in a month. I'd be surprised if you gained weight.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
217
204
191
178
165
SHAYNE139 Posts: 447
1/23/20 9:52 P

My SparkPage
Send Private Message
Reply
It's not a disbelief, it's I know what my body needs. I went to your site and it said 1800... so it seems to me that "they" think 1800 is the minimum. I did 2 others and they were both different. Actually, at this point I'm not as interested in minimum calorie consumption as in finding out more about the program.

NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (720,472)
Fitness Minutes: (436,374)
Posts: 51,871
1/23/20 9:23 P

Community Team Member

My SparkPage
Send Private Message
Reply
I totally understand your disbelief at this. We all did the same when we started. I refused to believe it to the point that eating at a deficit caused me to lose hair and made my hair break. Weight loss stalled and it wasn’t until I ate the correct amount that o started losing again and my hair grew back and everything went back to healthy. There’s a lot to unlearn with keto. And a lot of new things to learn. Again, in the end it’s up to you how you do it.

Holly
Northern NY
EDT


 Pounds lost: 141.0 
0
39.5
79
118.5
158
NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (720,472)
Fitness Minutes: (436,374)
Posts: 51,871
1/23/20 9:19 P

Community Team Member

My SparkPage
Send Private Message
Reply
Here is the link. Unless you work out a lot you leave the exercise as it is.

web-downunder.com/csk/

Holly
Northern NY
EDT


 Pounds lost: 141.0 
0
39.5
79
118.5
158
NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (720,472)
Fitness Minutes: (436,374)
Posts: 51,871
1/23/20 9:15 P

Community Team Member

My SparkPage
Send Private Message
Reply
I’m sure it’s not a correct calculator. I will gat you the link to the correct one.

Holly
Northern NY
EDT


 Pounds lost: 141.0 
0
39.5
79
118.5
158
SHAYNE139 Posts: 447
1/23/20 9:01 P

My SparkPage
Send Private Message
Reply
I just googled TDEE and calculated it for me. Total calories is 1443 a day. I'm a LOT older than you and am retired. I have health issues that don't allow me to exercise at an aerobic rate.I have to say the 1443 surprised me as I had mine figured at 1650.

NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (720,472)
Fitness Minutes: (436,374)
Posts: 51,871
1/23/20 8:54 P

Community Team Member

My SparkPage
Send Private Message
Reply
We all used to think that too. Cals in cals out doesn’t work or we would all have been thin long ago.
At the end of the day you have to do what you think best, but most experts go with TDEE(total daily energy expenditure) as minimum calories you should eat, and I’ve not seen anyone under 1800. Mine is 2200 I never gain, and I lost well on it.

Holly
Northern NY
EDT


 Pounds lost: 141.0 
0
39.5
79
118.5
158
SHAYNE139 Posts: 447
1/23/20 8:46 P

My SparkPage
Send Private Message
Reply
I'm not keto but I'm pretty low carb. 1800 calories in a day I would gain, Keto or not. For my activity level and weight I should not go over 1600 calories in a day. I burn about 1300 calories in a day

NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (720,472)
Fitness Minutes: (436,374)
Posts: 51,871
1/23/20 8:42 P

Community Team Member

My SparkPage
Send Private Message
Reply
Huge misconception people have to eat at a deficit. You need the calories to keep your metabolism revved..if you are eating keto you won’t gain you will lose if you are overweight.

Holly
Northern NY
EDT


 Pounds lost: 141.0 
0
39.5
79
118.5
158
SHAYNE139 Posts: 447
1/23/20 8:36 P

My SparkPage
Send Private Message
Reply
Thanks for the welcome! Much appreciated. I will check out the web sites but.I'm more of an old school person so like an actual book that I can read, mark up etc.

Also eating 1800 calories in a day I would gain about 2-3 lbs a month.

Edited by: SHAYNE139 at: 1/23/2020 (20:37)
READTEACH1's Photo READTEACH1 Posts: 659
1/23/20 7:59 P

My SparkPage
Send Private Message
Reply
Welcome!

Never, never, never, never give up.-Winston Churchill


 Pounds lost: 28.0 
0
9.25
18.5
27.75
37
FIINALEE's Photo FIINALEE Posts: 3,963
1/23/20 6:44 P

Send Private Message
Reply
Welcome!!

Hugs to Surround Us All as a Group! Connie, in WI
The pleasant thought for me today is LUCKY.
Show Up Today. Set my shoulders. Put On a Smile
And DO IT


 June Minutes: 102
0
90
180
270
360
DAWNWATERWOMAN's Photo DAWNWATERWOMAN SparkPoints: (641,986)
Fitness Minutes: (413,462)
Posts: 91,184
1/23/20 5:18 P

Community Team Member

My SparkPage
Send Private Message
Reply
Welcome

DAWN: Proud Leader of the ROCKIN' RED FOXES
KETO STRONG
QUOTE: "To love another person is to see the face of God." -Victor Hugo



 current weight: 278.0 
475
402.5
330
257.5
185
NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (720,472)
Fitness Minutes: (436,374)
Posts: 51,871
1/23/20 4:46 P

Community Team Member

My SparkPage
Send Private Message
Reply
Hi Linda!! its actually pretty easy..follow the formula

under 20 g carbs
between 50-60 g protein
the rest from fat but a minimum of 120 grams.
your calories should be 1800 or more.

good websites:

Ketovangelist.com
mariamindbodyhealth.com

both can be trusted, and the only thing they will ask you for money for is if you want to hire either for coaching.

Maria does have cookbooks, all are excellent.

a great recipe site is alldayidreamaboutfood.com

hope this helps!!!!
Please dont hesitate to ask questions we will help and support you all we can!!!


Holly
Northern NY
EDT


 Pounds lost: 141.0 
0
39.5
79
118.5
158
SHAYNE139 Posts: 447
1/23/20 4:32 P

My SparkPage
Send Private Message
Reply
Hi, I just joined. I'm 77 and got back from my cardio and he suggested that I try the Keto diet. I'm only vaguely familiar with it so can someone recommend a good book to start with. I tried Amazon and there are so many. I tried googling but all I could find were sites that wanted my money. Any help is appreciated.

Thanks

Linda

Page: 1 of (1)   1

Report Innappropriate Post

Other Team Keto! Introduce Yourself to Team Forum Posts

Topics:
Last Post:
11/16/2019 6:19:05 PM
7/16/2019 10:25:19 AM
6/11/2019 11:27:15 PM
3/29/2019 9:24:27 PM
8/16/2019 11:13:06 AM



Thread URL: https://sparkrecipes.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x58536x73026255

Review our Community Guidelines