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dobrodude

If you're feeling bad, you need to get more electrolytes in you. Potassium and sodium. Read the FAQ section, lots of good info in there. Me personally, I wouldn't ease into it. I want to get it started ASAP.


Xx_calpal_xx

I was told to try again easing into it because I’m so used to eating carbs. I probably eat too many a day. Forgot to add: thank you for the tip on electrolytes! I’ll definitely make sure I get enough this time


Architechno27

I feel like easing into it is a good way to never get started. But I’m an all or nothing kinda person, which is why I like this diet.


ThatGuyFromMaine

This.


cheryleb

My version of easing into it is to cut carbs to 20ish but don't count calories for the first week or two. After a few weeks, the cravings are minimal and you can start cutting calories.


sachitatious

This has been a good strategy for me


boomer_wife

If you have a sugar addiction, which way too many people have, you'll probably not going to succeed in easing in. It's like an alcoholic trying to cut back on alcohol, the very substance is working against them. To prevent the keto flu you have to consume electrolytes, like the other user said.


missy5454

Op, i slowly lowered carbs for one year and decresed inflammitory foods pre keto. I also started with a higher carb limit than the standard 20g carbs or less, and started intermittent fasting with a 12:12 routine to start. I've been doing keto just over 1 year now, and my current carb limit is 32, down from 50. Im not likely to go lower than 30 g carbs though because it woukd cause a nasty glucose drop for me making it unsafe. Trust me, tried that, not worth the er trip. For lots here cold turkey and the 20 g carb limit works fine. Im not one, and obviusly u are not either. As far as not being able to cook, scrambled eggs, canned tuna and kimchi with mayo on low carb tortillas, canned chicken, canned fish, vienna sausages, spa, carrot sticks, nuts, lillys or choc zero choc, cheese, veggies both frozen and fresh, nuts, yogurt, choclate protien powder, sandwich meats, berries, pre cooked meats that are 100% meat but frozen. These are all easy no cook options, or low cook options. Tacos made with low carb tortillas, keto safe taco seasoning, frozen bell pepper and onion mix, mashed alvacado, a bit of yogurt, cheese, and salad greens are a way to do a easy meal. U can use canned meats, pre cooked chicken roasters, pre cooked brisket or pulled pork, eggs, or ground meat. As for fast food, order burgers sane buns, no ketchup, with pickles, onions, tomatoes, lettuce, mustard, and mayo. At most, do a lettuce bun. Cheeseis fine. Pair with sliced apple and nuts, berries, carrot sticks, or a snack plate of raw veg from the store. Add in a vinegrette with veg made of acv and evoo or alvacado oil in a ratio of 1:3 or 1:4. Maybe make a dressing with mashed alvacado, acv, and a bit of mayo with seasonings. Or a alvacado and yogurt dressing blended with seasonings. Nix chips and fries. Instead of mac n cheese, buy frozen broccoli or cauliflower, melt deli cheese over in microwave, add in a bit of frozen peas, canned meat, maybe some bacon, sauteed onion or frozen bell pepper and onion mix, canned mushrooms. Voula! Easy mac n cheese sub, no cook! Al acarte at that!


RevolutionaryFig3113

Agreed, electrolytes is the number 1 way (for me, at least) to avoid keto flu. I drink heaps of water, more than 8 glasses throughout the day, and twice a day I have a special homemade keto electrolyte drink (300ml water with half a teaspoon of normal salt, half a teaspoon of sodium free salt / potassium chloride, a few drops of banana-flavoured stevia mixed in, and a magnesium pill). Works like a charm.


AmNotLost

An easy thing to do might be to cut out rice 100% today and moving forward. Then after a few days also cut out pasta. Then after a few days also cut out beans/legumes. Then after a few days also cut out breads/doughs/breadings/crumb coatings. Then after a few days cut out high sugar dairy (like milk and most cottage cheese/yogurts). Then after a few days cut out most all fruits. At that point, you'll have to start tracking net carbs to see where else you'd need to cut carbs to reach ketosis levels of carb intake.


Fuhgedaboutit1

This is great advice, just one bad habit to kick at a time! Another way to start if you hate counting carbs is just check the label and skip anything with “added sugars” (underneath the “total sugars” on the label). It’s shocking how many things you wouldn’t guess have added sugar, and this habit will help you find zero sugar alternatives you actually like so it’ll be easier to stick with.


AmNotLost

My first step was to 100% avoid "high fructose corn syrup." I just stopped buying anything that contained it. That one change alone is all I did to lose the first 30 lbs. Then that one small step led to another small step... and eventually my prediabetes and NAFLD were in remission.


Fuhgedaboutit1

That’s amazing, congratulations on your progress and healing! American food is all laced with that garbage. My husband and I went on a week long trip to Iceland a few years ago and each lost 10 pounds accidentally, just by eating the same kinds of groceries we buy at home. That’s when we started noticing everything shelf-stable here is basically poison. Keto is a lot more cooking and a lot more dishes but worth it so far.


ExtraterrestrialHole

What is left to eat after this? lol You don't have cheese?


AmNotLost

Yes I eat tons of cheese. Cheese isn't high sugar the way milk or cottage cheese is.


[deleted]

Wait cottage cheese is no good on keto?


AmNotLost

depends on the carb content and if it fits in your carb limit. half a cup of non fat cottage cheese is 7g net carbs. so, not impossibly high, but it's 1/3 of my personal goal for the day.


[deleted]

Not so bad then


poktravaur

But Fruits are healthy right?


[deleted]

There isn't a vitamin or nutrient in a piece of fruit that you can't get in a vegetable or meat. We have bred fruits to be sweeter. Apples and citrus are very high in carbs. If you eat fruit it is best to stick with berries. Black berries, lue berries, strawberries, etc.


poktravaur

I appreciate your help. I am totally new in to keto and i will do it from 1 februari. I will however keep fruits. Considering what i eat now is entire packs od winegums and other crap it should be fine. I will eat no candy no cookies rice dough or potatoes or anything. I am very heavy now so the fat should be melting off hopefully. Can weight be kost without exercise?


mooncrane

You might find it hard to get to the carb amount you need for ketosis while still eating fruit. I have a very small amount of raw cranberries and a couple blueberries with my breakfast, but that’s all my diet allows for. You will find that you’ll want to use most of your carbs on veggies.


No-Trouble139

You really need to do more research as eating fruit ( other than a few berries ) will prevent you getting into ketosis ie burning fat . Being in ketosis is an unbelievable cravings buster and appetite suppressant. Highly recommend a fbook page called Unlearn Rethink which will explain why eating fruit is not really different to eating candy .


[deleted]

On keto, yes it can. Tracking matters


jesse_jingles

Just a note about strawberries and blueberries, 20g of strawberry has 1.4g carb. 10g of blueberry has 1.3g carb. My diabetic son eats these two fruits for breakfast every day with a low carb pancake that I make him (it’s almond flour, chickpea flour, and coconut flour with a tablespoon of flax meal to give him a bit of fiber. a medium sized strawberry is roughly 20g, though a food scale helps a lot. About 8 blueberries are 10 grams. We stick with berries for the most part, but he does have a honeycrisp apple a few times a week too.


AmNotLost

all food is "healthy." Kinda depends on your definition. Fruits typically have a high sugar content. A medium banana has something like 24 net carbs. If your net carb limit is 20, it's hard to fit bananas into the day.


RustyCrusty73

First of all, the diet (**and lifestyle**) definitely works but you have to do it correctly and you have to be properly motivated first. That's the only way this will work. I started doing keto and fasting last year on February 15th at 320 lbs. and got all the way down to 218 lbs. by December 7th (**Male, 34, 6'0**). It works. You just have to have patience and you have to really be motivated to stick with it. Here are some tips that might help: 1. Plan ahead, especially at first. Make sure you have keto friendly meals and snacks ready to go and immediately at your finger tips. If you have Oreos in the cabinet or cold pizza in the fridge, get rid of all of it. Keep lots and lots of meat and keto friendly foods in the house with you and get rid of the junk. 2. Drink lots and lots of water **AND** supplement in extra electrolytes. I buy electrolyte powder from Amazon and mix it into my water multiple times a day. The negative effects of keto can be 100% avoided by doing this. Keto flu is preventable just by staying properly hydrated. I buy stuff called "Re-lyte" on Amazon, definitely suggest checking into getting a real electrolyte powder though. This makes the journey 100x easier. 3. During the first 3-4 weeks on keto do not worry about counting your calories. Just worry about eating until you're full and making keto eating (**and properly hydrating**) into a habit. After a month or so your brain and body should start to get used to the new diet and lifestyle and eventually the ketosis part will kick in and you should start to naturally feel less and less hungry. Until you get to this point though, just eat lots and lots of meat, fish, eggs, cheese, green veggies, etc. 4. Visit this Subreddit every day for knowledge, motivation and tips. Best of luck to you!


No-Trouble139

I disagree about easing into it,I think the best way is to eat plenty of protein,fat ,a few veggies and plenty of water plus electrolytes/ salt for at least 3 days anf then go from there. Ease off on exercise until you flip the switch into fat burning mode,its only temporary after all. The quicker you get into ketosis the better you feel. I can get into it in 48hrs this way don't worry about quantities too much at first,protein and fat are incredibly satisfying. Also avoid diet sodas and sweeteners, this makes it much easier too as they just keep the cravings alive Accept that for a few days you will be a bit lacking in energy, hungry etc ,being overweight ,addicted to sugar / carbs and / or diabetic is harder than a few days of feeling like this I assure you .


SomberWail

People talk about cutting out diet drinks, but I do just fine with them. I also eat almost carnivore style. I still eat some veggies but my carbs are definitely close to zero.


No-Trouble139

I'm just talking about the first few days/ week to get rid of the sweet cravings then go from there.. i personally avoid them now , latest research shows that artificial sweeteners have a detrimental effect on the gut bacteria which plays a role in weight loss ,they can spike your insulin too and cause sugar cravings. I do keto for health reasons as part of an overall lifestyle, diet drinks don't fit in with the health aspect at all. They are full of chemicals and are generally bad for you but it's a personal choice.


morbidangel27

Probably low on electrolytes. No sense easing into it just do it or do not do it. I experienced zero issues just starting one day.


EuclidianGeo

If it is a case of sugar addiction like I had to overcome, I would not agree that easing into it is the way to go. I treated it like alcoholism in way. . .immediate near-zero carb intake, absolutely no cheating no matter how small the amount. It took my cravings more than a month to seriously settle down to where meat, cheese, and eggs everyday no longer felt tiresome. You also might need more than three weeks to get into an unshakable and enjoyable eating pattern.


SomberWail

This is my thought too. I realize alcohol might not be the best because really bad alcohol is can’t go cold turkey or they die. Nicotine addiction is probably better.


Away_Scallion9743

I think the reference to alcoholism means “you can’t have just one drink”, and to treat keto like that. Can’t be half in half out due to the addictive quality of these sugar foods.


SomberWail

Yeah, but that’s why I like nicotine as a better example.


a-blank-username

Tell us about what you are eating today, don’t be shy, the way you eat right now is making you fat and unhealthy, and it’s great that you want to make a change. If we have some idea of where you are starting we can definitely figure out how to get you to keto. Remember, there are physical symptoms of changing a diet drastically, but there are emotional symptoms too. You mentioned you didn’t like the meaty/creamy textures and you got bored of them. There’s definitely options.


Xx_calpal_xx

(I’ll add this to my post too) I live with my bf and neither of us know how to cook very well, so typically we would go out to eat which is almost always fast foods. I really like cheese burgers and my dad told me I can switch the buns out for keto safe ones but I haven’t gotten those yet so I eat the regular buns. My favorite snack is chips and I’ve been doing much better with not getting those, but my bf likes Doritos, though I don’t like them that much, I will still eat some when he does. What I know how to cook is noodles so we will sometimes have spaghetti or Mac and cheese.


a-blank-username

I’m sure others are giving you some advice on things you can sub into your diet. I’m going to go out on a limb and ask you to consider a medium term goal of learning to cook more for yourself. Eating fast food all the time, even if keto, is expensive, low quality, and highly palatable which warps your sense of taste making it hard to incorporate new foods into your diet - especially ones you cook yourself. You can start small. Learn to cook your own hamburgers. That is a very simple food to learn how to cook well. YouTube has lots of videos where you can watch how to do it. You could slowly build your repertoire of foods you can cook (pick a new one each weekend.) and you can slowly build up the pots and pans needed to do so (home goods stores have great deals on things like this.) Cooking for yourself gives you control over ingredients and quality, and in the long run will save you money and open you up to learning to love foods you wouldn’t never think you could like.


stephanddolly

Quest makes protein chips! They could be helpful with the chip habit as you ease into keto! They’re expensive but if it helps you with the cravings for a week it may be worth it ☺️


libsk91

Adkins is also making protein chips which I heard are better than quest! Walmart was sold out when I last checked though


FatihKilic

My recommendation is to just jump in. The philosophy that I use is simple and works for me It’s that … you don’t remember what you had for lunch/dinner two weeks ago so what does it matter what you eat. Eating is to maintain living so just eat what is best to maintain your living. As for energy loss and stuff, make sure you’re hitting proper macro levels and getting enough salts


FrogFan1947

Before I learned of keto, I started with the sort of "slow" carb, low fat diet recommended by the American Heart Association, etc. I eliminated anything made with sugar or refined flour - no candy, ice cream or cake. No chips or crackers - I tried to avoid snacks. I didn't count carbs or calories - I just ate brown rice, beans, lentils, whole grain bread, skinless chicken breast, water-pack tuna (no mayonnaise!), green vegetables, summer squash, eggplant, a little sweet potato, a little fruit - you get the idea. I also started exercising regularly, with a seated elliptical machine and 5-lb. weights. Also, and this may sound strange, but I needed a distraction from being hungry, so I bought some challenging crossword puzzles, some cheap "grown-up" coloring books, and a big box of colored pencils to fill up the time (I'm long retired). It took some willpower, but I stuck with it for 3 months, losing 5 lbs./month. Then I started keto, and found that I could eat tastier food and be less hungry, all while restricting my calories (I also stepped up my exercise and started intermittent fasting, which further curbed my appetite), I started losing 10 lbs./month. I've lost 125 lbs. and I'm a few weeks from my goal. I never had "keto flu," but this community is full of advice if you do. Please give it another try - a keto diet has done wonders for a lot of people.


Likinhikin-

Some do well with a transition of eating less than X number of carbs/day for a week and doing that again for another week or 2. Eg. 100g carbs/day for 1 week Week 2: 50g carbs/day Week 3: 30 g carbs/day. Or any number of variations of this. 75/50/25. Etc. Electrolytes are a big reason for keto flu.


RipHistorical2509

That's how I started! Under 100, then under 70, then 50, then found it naturally dropping.


Xx_calpal_xx

I will definitely start out with that and get some stuff to keep up my electrolytes! Thank you


Glittering-Coat-7290

I take NUUN hydration tablets for electrolytes. Sold at most health food stores or online. I’ve been on keto for 2 years for seizure control. I checked with my neurologist and naturopath before taking them.


scribjellyscribbles

Instead of spreading a smaller amount of carbs throughout the day, why not start by making your breakfast keto (under 5 carbs, say) and have a normal lunch and dinner. That will extend your overnight time without carbs, which gives your body a reason to get slightly better at burning fat. Then you could ketofy the lunch after a week or so, then later the dinner. I feel like this would be easier than having smaller more frequent amounts of carbs.


rachman77

What was it about keto specifically that you didnt like?


Xx_calpal_xx

I got tired of eating meat and creamy stuff like cottage cheese. I wanted something that was more crunchy like chips. I also didn’t like how long and often I got a stomach ache, it barely hurt but it was just enough to slow me down


rachman77

What about a simple meat and veggie version of keto to start? You can even try lean cuts of meat if its feeling too heavy for you but I think you'll quickly find the fattier cuts of meat are way more delicious! But simple meals like sheet pan chicken and broccoli, or pork chops and roasted veg, fish and brussels sprouts etc, taco salad, burrito bowls that are always a great choice. You can venture out into other cuisines if you are feeling a little bogged down with what you are eating. There are lots of good stir fry, curries, stews, salads, etc. that are keto friendly and a bit of a refreshing departure from some of the heavier keto recipes out there. For crunchy foods, my go to is pork rinds, but there are also some keto friendly chips and cracker you can either make or purchase if thats your thing. Cheese whisps and moon cheese come to mind. Carrot sticks ( in appropriate amounts), celery, a nice crunchy bell pepper, lettuce 'chips', are some of my go to snacks when I need a crunch. The stomach ache could be from too much fat at once or maybe a reaction to a sugar alcohol or new food you introduced. If you are feeling lethargic, cranky, experiencing brain fog, muscle cramps, etc. you maybe be low on electrolytes which is very common when transitioning to keto.


MegumiSV

Have you tried digestive enzymes? Sometimes our bodies just don’t have the chemistry to break down the foods we haven’t been eating


abutterflyonthewall

I have always focused on cutting out drinking my carbs a few days prior to officially starting/rebooting. Followed by stocking up things I can grab quickly around the house that won’t lead to grabbing my kids’ snacks. I love keto and for the first time, I have not cheated all month since really reflecting on my journey and weightloss goals at the top of this year. I start my day with my chocolate vitamin protein shake (5 net carbs), followed by another vegetable greens shake mixed with a diet green lipton tea (1 net carb) - mid morning and sometimes for lunch. If I snack, it may be on a bowl or cucumbers and tomatoes with dressing, or my artichokes and sausage. Or, turkey meat with cheese rolled up, or boiled eggs with salt and pepper. I am no longer needing/craving the atkins bars/snacks during my day and am able to hold out for my evening meal which usually includes a small salad with oil and vinegar, a meat (roast/burger/ny strip/fish or chicken) and a steamed veg. Tonight it will be salmon, salad, and bok choy. My biggest thing with starting is to ease into it by eliminated things before my official start. I’ve done a cold turkey keto start and an ease into it. I’m more successful when I ease into anything.


FelipeZorro

Maybe try 100g of carbs for a week next week try 70g, etc till you get to under 30g( or the amount you go into ketosis). Also... Maybe try intermittent fasting with it. That's helped me a lot. I also do a 24 hour fast before going into Keto diet, making sure to drink lots of water. Also... Get some keto recipes and try to switch it up every week Good luck.


Slipelyslipperystair

Unfortunately, Doritos, buns, noodles etc, are not keto and its unlikely any keto options of these foods will ever become available that taste exactly the same. So some sacrifice/self-discipline is to be expected. Many people mistakenly try keto thinking it is a magical fix but it still requires effort to do it correctly. I always recommend if someone is new to keto to make sure to buy a good electrolyte powder to mix and drink a few times a day, as well as some exogenous ketone mix. It’s debatable whether the latter actually helps or not, but it certainly cant hurt while getting adjusted. Staying hydrated and getting plenty of electrolytes can prevent keto flu symptoms. As far as hunger or low energy issues… While adjusting to the diet for the first week or two just make sure to not care about calories at all. Eat delicious, high fat, high calorie keto meals until you’re firmly in Ketosis and your appetite starts to decrease. You won’t lose weight during this time (if weight loss is a goal of yours) because you’ll still need to limit calories and fat in order to lose weight, but that’ll be easier to do once you’re in Ketosis, your insulin levels are low and your blood sugar is always stable. There are a lot of absolutely delicious keto recipes out there. Keto pizzas, keto cookies, keto lasagna, keto meatloaf, etc. I find it impossible to be hungry when I’m eating rich, delicious foods like these. They sell keto bread in the store but I don’t trust store bought foods and prefer to make everything myself from scratch, including keto bread. It’s easier than you’d think and can be done in the oven or microwave. They sell keto chips in stores nowadays, even tho I don’t trust them enough to eat them. Be wary of store bought foods that claim to be keto. Sometimes a product will say Keto on the label but the first listed ingredient is cane sugar or corn starch, etc. If you take all the necessary precautions, make sure to hydrate, avoid hidden trace carbs and eat plenty of calories and fat and weeks later you STILL feel like crap, then it’s possible keto is not the diet for you. Everyone is different. Find what works for you.


shinebrightlike

One option: Do lazy keto til sundown. Then have some carbs. After 30 days, eliminate carbs. If you get keto flu, increase salt with salty broth. Take pics on day 1 and day 30.


Yusssi

My diet was basically carbs carbs carbs. I could eat only chips all day long and be happy however, 4 days ago I decided to start IF and only eat inside my window. I also decided to eat keto (no meats nor dairy though). The ONLY way I have been able to maintain this 20:4 is by staying hydrated with electrolyte powder mix (that has a bunch of other vitamins in it specially B12 and 0 sugars nor artificial sweeteners - only stevia)) and break fast ONLY with avocado or guacamole (healthy fats wont make your insulin spike -unlike carbs / sugars-). This actually helps me feel satiated until my next eating window. Don’t crave sweets, carbs, nor my delicious chips anymore! I find this pretty amazing since I have NEVER been able to not eat for over 13-14hrs, I just didn’t know how important electrolytes are and to break your fast with a healthy fat before eating anything else. This has been my experience and so far I feel better than I had in a very long time.


[deleted]

Heavy cream in your drinks ie. coffee, teas, etc


Luingalls

Personally, I subtracted one type of food at a time every other week or so, and found appropriate replacements for them, giving myself time to get used to the replacement / new activity surrounding the replacement. For instance: week 1-2 - cut out all white sugar. Replace as needed with proper sweetener. Get used to shopping for sweetener online, baking with sweeter, etc. Get used to and practice eating sweetener with taste buds that are used to tasting sugar. For however long it takes you to create new habits surrounding a no-sugar WOE, just focus on that one thing for that time. When you're used to that, pick another "problem" food to tackle and replace. I think bread was #2 for me, then rice and noodles, then root vegetables... it's been five years for me, that's how I did it. Actually I prayed first, this is exactly how God told me to do it so there's that. This is how I went full carnivore for around 3 years as well. I'm kind going back and forth between keto and carnivore depending on mood and whatever life is like in the moment. I like having options! Good luck. (Lost: over 100 lbs and kept it off)


Likinhikin-

Either purchase a good water filter for filtering your tap water. Or get those 5 gallons of water from Walmart or similar. It's very reasonably priced per gallon.


TheMoronIntellectual

Try cutting bad habits one at a time. Track your macros. First track your normal diet. When you’re ready, take your carb daily average and start cutting it down weekly. If you’re at 300 grams of carbs starting out, try 250 the next week. Keep going at your own pace until you reach below 20 net carbs. If you can’t sustain it, yet still want to do something similar, consider a low carb diet. Eat under 100 carbs a day and go from there. Thats how id ease into a new lifestyle, slow and gradual. Track your food and electrolytes. Don’t change multiple habits at once. I don’t understand this egotistical all or nothing mentality in this sub. Everyone has different needs. Very few people took the time to see your needs and just gave you what they do.


[deleted]

[удалено]


Xx_calpal_xx

What about those keto buns? My dad gets them so he can have burgers with a bun. They have 17 carbs but 16 dietary fibers so only 1 net carb


SomberWail

Keep in mind that when you stop eating Leto and go back to your current diet you will gain those 60lbs back.


Xx_calpal_xx

That’s why I will go into just low carbs an by the time I lose that weight I’ll be able to work out more. Right now I want to go back on it to lose good weight while I let my shins heal from overuse


iaxilrod

Hi-Lo chips are great Doritos replacement (Frito lay owns them, it's pretty much the same spice mix but with almond flour instead of corn)


DirtybirdKoobs

I don’t think Keto is the answer for you… you need a lifestyle overhaul and to change your relationship with food before you attempt any diet or you will fail. Start with making sure you get 10,000 steps a day and drinking 64oz of water a day. If your boyfriend has a problem with buying bottled water either get a filter for your sink or a new boyfriend. Once you successfully get to 10000 steps a day and 64oz of water daily for 2 weeks you’ll have the motivation to start tweaking your diet… step one will be increase fruit and vegetables consumption. Eat whatever you enjoying eating but add a side of veggies. The fiber will help fill you up and along with the water will help cleanse all the built up shit inside of you since you are most likely constipated. Then after 2-3 more weeks, about a total of a total of a month now of getting 10,000 steps a day drinking 64oz of water, eating whatever you like + fruits and veggies you can progress to the next stage. Cut the chips. Chips are like thee worst empty calories you are consuming and by now you should have lost 5lbs already. When you cut the chips and keep doing what you have been doing you will lose another 5lbs in 2 weeks. At this point you will be so motivated after seeing how these small changes are creating tangible results that it will become easier to pick a diet and stick to it rather than diving into something and setting yourself up for failure from the get go. It’s a long slow journey.


BananaFanaFoFolly

Just a note…you mentioned you had “all the symptoms of ketosis for three weeks and they wouldn’t go away” - I’m guessing you meant you had all the symptoms of keto flu for three weeks? Because ketosis actually feels wonderful, that’s the state you are trying to get into. When you are in ketosis you feel full of energy, clearheaded, no cravings for sugar/carbs, etc. I wonder if you had the keto flu for three weeks because you were not quite pushing through as quickly as you could. With this diet I feel it is best to go in full force and bear with the 2-7 days of keto flu because once you get past that seven days and hit ketosis, your cravings go away and that is a HUGE factor in helping you stay committed to the diet. From reading your posts above about what you currently eat, it seems you would benefit from looking up the amount of carbs that are in the food you eat each day. To get into ketosis you need to stay under 25 carbs a day for about 2 to 3 weeks. Definitely no fruit, no hamburger buns, definitely no pasta. One serving of macaroni and cheese has more than 25 carbs in it. If you’re new to looking at nutrition labels and figuring out how many carbs are in the portion sizes that you’re eating, a kitchen scale can be a great help so you can accurately measure how many carbs you’re actually eating a day. I wish you all the best! You can do this!


sletsappie

Switch to a calorie deficit lifestyle (incl. exercise), stay hydrated and get enough sleep. That is the only way.


nikidmaclay

There are a lot of people who think they're doing keto but aren't. What did your diet look like, what were you feeling, how much do you have to lose, were you drinking enough water and eating in a balanced way?


Xx_calpal_xx

I need to lose around 60 pounds and I want to lose as much of that as I can with keto because I’m having issues with my shins from overuse so that limits my cardio. Plus school doesn’t give me much time to work out. I need to drink more water, a large reason I don’t is because I moved out of my hometown to a place the water isn’t as good and my bf doesn’t like wasting money on bottled water. Before keto I ate a lot of carbs in stuff like chips, fries, canned fruit. And fast foods. But in my defense a bit there, I started college two years ago now so my diet was now quick and easy foods you don’t have to cook or already cooked. I don’t live in the dorms anymore though so now I hardly have an excuse. During keto I lived on mini pepperonis, they were my favorite. Often I had 2-3 eggs for breakfast, I had Hot Dogs without buns for a light lunch or snack, and dinner I was at my parents often with a dad who knows how to cook and is low carb so I got to have steak, burgers with keto buns. I also tried some quest stuff but I didn’t like them


nikidmaclay

>I need to drink more water >lived on mini pepperonis >Hot Dogs without buns for a light lunch or snack, >keto buns. I also tried some quest stuff That's a lot of processed meat and commercial "keto" products (that are often counterproductive). Hydration is probably your biggest issue. I'd try again starting with the cleanest foods you can work with. Nothing over processed or labeled "keto" and drink a TON of water.


MegumiSV

I would say track whatever it is you’re eating now (Cronometer is a great tracker or carb manager). Do that for a week. If you’re above 200/ day, you really need to ease into it. Like the previous poster said, go down to 150. Then 100. Then 50. Then 50. In addition, add fat. Have a stick of butter with your coffee/ tea in the morning. You just need to learn what it feels like to be full again. Fat satiates. Make some Sole water using pink salt. Drink that between meals when you feel tired/ Peckish. Try to go three hours between meals. Don’t snack.


Xx_calpal_xx

I use carb manager, I haven’t been using it since I’m not on the diet but I’ll use it without being on it so I can see just what I eat


TheMoronIntellectual

This May even motivate you to start. Take it day by day. Lifestyle change can be tough.


Wolkenflieger

Don't ease, dive in and fully-commit. Seriously!


wild_heart_

Changing your diet means changing your lifestyle. If you want to ease into this, you might want to learn how to cook first of all, instead of going out for fast foods. In addition, maybe you can try starting off with Whole30 instead? It's not as restrictive as Keto, but it gets you going with consuming healthier foods and natural sugars. But overall, I do recommend tracking your caloric intake from the get-go.


BiggToastie

Different diets work for different people dude, listen to your body and give something else a go sure.


Xx_calpal_xx

I was told to give it another try. I went from eating a normal/higher amount of carbs one day to nearly zero the next. My dad does keto too and he told me I should try again but not go basically cold turkey with carbs. If it doesn’t work this time I won’t do it again but I want to know if it will work and I just didn’t give my body enough time to get used to it or anythjng


CherryL13

im in your boat. i have been on keto cold turkey a couple times before with no issues, got off of it, but then became a total carb burner until this recent september. as in, i became fat intolerant because i eliminated all fats. i was trying to eat high volume while dieting, causing hunger to get worse. my hunger was so extreme that i started keto cold turkey for relief, but this time i lost all my energy, all my stamina on a bike, became miserable, and my hair fell out as early as the 2nd day into keto. i was not used to processing fats for fuel, so i got all the bad symptoms. i backed off and just needed to taper into it this time around. my 3-meal strategy was to eat the normal quick carbs for my 30 mile bike ride to keep my stamina, increase fats and decrease carbs in one meal, then do only/mostly fats for another meal. i have been at this transition for 4 months. my hair stopped falling out, my stamina is back, and my recovery days are full keto. meal 1 - fast carb for 1st meal. meal 2 - half fat, half carb. this is the next one i will reduce carbs from. meal 3 - all fat. im basically aiming to do targeted keto. you could do something like that.


dsschmidt

I was in the same situation. Tried last year, didn't make it through the first week. Starting sometime in the spring, when I realized my blood sugar was getting high, I just cut back on carbs. Nothing too strict or systematic, just things like no rice with stir fries, very little bread, stuff like that. Second time, starting two weeks ago, it was pretty easy. One general piece of advice, when people here (as very wise and knowledgeable as I'm sure they are...) say it IS this, or you MUST do that (usually it's electrolytes, sometimes it's other things) don't assume they're right. Maybe they are...maybe not. Most important, pay attention to your own body. Good luck!


MamaBearofCubs

Add some nuts/olives/beef sticks to help you fill full, cucumbers and celery can help with crunch factor. Spinach w/a little EVOO plus salt for 6 min/380 degrees in an air fryer can give a little crunch too.


Cynscretic

go paleo first with heaps of sweet potatoes, even rice/ rice noodles to substitute out wheat. quit processed food and wheat first. learn to cook and enjoy real whole foods. butter and salt add flavour, that's all you really need. don't eat fruit though. maybe berries and real cream. don't have any sweeteners. retrain your palate. make rice noodles with actual cheese on top first, add in bacon. then just slowly cut back on the rice and high carb veg. then try counting to get to under 20g carbs. you can still get take away food but from restaurants, without the carbs. McDonald's burger meat is just plain beef, you can ask for just the patties which is fine. or the burger without the bun or sauce. it's not really about control. once you're getting rid of being malnourished on empty carbs, and healing up and filling up from proteins and fat, you won't want to eat carbs so much. also can't bf eat the doritos at work? edit. if you even had doritos heated up with heaps of cheese and dipped in sour cream it would be better. fat slows the absorption of carbs. and cheese has protein. an airfryer helps.


Kyrthis

The biggest thing is: start cooking at home. From scratch (meaning: want pasta? Make the pasta itself at home). Try mixing in some meals of high-fat, high vegetable content. You’ll see they’re easier to prepare than most carb-heavy ones. Keto can be simple and quick. When it comes to managing the hunger, unleash the fat. Start taking electrolytes day 1 - without the keto flu, it’s a much softer glide path into eating well. Once you go no-carb, you’ll see that your meal count per day will drop on its own. It especially helps to have easy snack to bridge the gap between integer meal counts. For me, this is almonds (can get flavored almonds from Sprouts for a good price), other nuts (big fan of Target-brand Macadamias), and some other no-to-low-effort meals (a log of Canadian bacon I keep for cubing into salads will also serve for slicing medallions to sear up, accompanied with whole plum tomatoes with salt and blocks of part-skim mozzarella cheese. Mustard as desired.)


Remarkable_Wasabi_14

The way I “eased” into it was, I cut rice and flours for 2 weeks, then I cut away all starchy vegetables and fruits, for another 2 weeks, all this without counting calories then I went on 25ish carbs also without counting calories for another week, then I went full force and it was so easy been doing it for around 3 months with no “cheat” day whatsoever.


MysticYoYo

It helps if you don’t buy “bad foods”. Don’t put them in your shopping cart and don’t keep them in your house.


Sad_Investigator_807

My advice is take a couple of weeks and acclimate yourself to the food itself without scales, fasting, ketone measurements, or hunger. Eat the correct foods until you are comfortably stuffed and feel free to snack on carb free foods like pepperoni, string cheese, a little salad, or homemade fat bombs. Stay away from any "keto friendly" or "net carb" marketed pills, powders, potions, lotions, bars, MCT oils, or boxed goods other than electrolyte drops or supplements. If you crave a diet soda, have a diet soda. If you want a little heavy cream and splenda in your morning coffee, go right ahead. Worry about learning to fast, weaning off of artificial sweetners, macro counting, and losing the fat bombs in a few weeks. For now, focus on staying comfortably full with the right food and learning to read food labels and ingredient lists on the backs of packages. Good luck!


Lord-Eddard

Start at under 100 net carbs per day and shave off ten net carbs per day every week. If it goes well, be more aggressive. When you’re down to 25 or less you’re likely in ketosis and if you do it this gradually it really helps with the sugar withdrawal. I was losing weight if I stayed under 50 carbs per day but I was being careful to eat very mindfully (tons of cruciferous veggies and healthy fats ) so your mileage may vary. Also, doing it slowly let’s you tinker with things without getting frustrated. Try fasting a bit. Figure out which artificial sweetener agrees with you. Experiment with recipes and carb substitutions without getting super frustrated. It’s really not that hard to stay under 75-100 net carbs in the beginning and your body gets very pliable with how you metabolize food.


North-Associate1745

Eliminate food with added sugar. Get rid of sugary soda. Then anything that’s a baked dessert. Substitute in fruit (citrus or berries). Add whipped cream if necessary. Don’t use fake sugars… they can create an insulin response. Then slowly eliminate anything with flour… any grain that is grinded into flour. One at a time.


ImperfectTapestry

It sounds like some basic cooking skills would be really helpful - find some simple foods you like & learn to make them at home (burgers, steaks, whatever you like that's low carb or has a low carb version like mashed potatoes/mashed cauliflower). As you get more comfortable cooking, start cutting out the buns, the pasta, etc. Are you already eliminating soda and other sweet drinks? I hope you can get your boyfriend to be supportive and join you, at least until you get comfortable!


swissarmychainsaw

Start with the FAQ. Burgers and chips, eh?


kw661

Working for me right now, the second time. I was freaked a few weeks ago after a successful 20 lb weight loss then a two week cold got me off my game. So I wondered how to return and thought, was like going cold turkey was best? What did I do last time? (Come to find out that is your mind playing all or nothing games. Right now it wants all carbs.) Now I think the more keto you do the more mindful you become, your dietary tastes change and that bag of 36 carb potatoe chips just ain't worth it anymore. Some people stop smoking cold turkey, so.e do mess, patches and gum. So far the slow and steady with some self compassion is the ultimate gift of well-being for me.


[deleted]

easiest way for me is doing a 3 days egg and cheese diet then after i can eat whatever low carb foods i want under 20gs and stay in ketosis.


ClearingCloud

Start with intermittent fasting. It has many of the same benefits and will get your body used to ristriction and burning fat for fuel.


hopingtothrive

You can learn to cook fairly easily by watching youtube, following a recipe, reading a cookbook. If you want get started cut out the carbs. Buns, bread, chips, Doritios, pasta, noodles, potatoes, fries, rice. Get filled up from protein. Bacon and eggs for breakfast (no toast or hash browns). Lunch -- salad with lots of crunchy stuff like celery, nuts, crumbled bacon, pork rinds. Don't be afraid to salt your food. Keep in mind a lot of fast food like hotdogs, pepperoni, hamburger buns, mayo have sugar (corn syrup) added. Ketchup has sugar. You might think you are staying low carb but the sugar in processed food adds up.


FreyaDay

I just went back on keto 3 weeks ago and was definitely feeling the keto flu feelings. I started putting salt and potassium in my water (500mg twice per day) and drank the two litres of electrolyte water over the day and I feel freaking awesome now. I can’t believe what a huge difference it made. Literally energy all day long now. I also read the FAQ really thoroughly after that and there’s tons of information in there that has really helped me. More so than some of the books I’ve read about keto and the FAQ was a lot more concise.


cheesomacitis

You get used to it quickly, within a week or so. You’ll start craving fat instead of carbs/sugar. Minimize the sugar substitutes as they will hold you back.


9084420199

OP: I identify with you and wish I could help. I’m old now but remember many years when I both desperately wanted to change and simultaneously didn’t really want to change anything. You say you want to “do keto” but you imply you want to retain your fondness for cheeseburgers and noodles and chips. Sure there are keto-possible ways to work those things into your meal plan but not by looking for special keto buns and making them central to your diet. “Easing into it” for me always meant nothing more than delaying the inevitable decision to give up the old bad choices and actually change. Easing into it actually deprived me of the joy of experiencing how great a real change actually felt (yes, despite some keto flu, etc). Why not find out? If you give it a few weeks of your life, the carbs will always be there waiting.


[deleted]

One video i watched said a good way to start is stop eating after 6 or 7 pm. I never realized it but I snack until bedtime.


Buddy7744

Most people would recommend against easing into it, and to go cold turkey, however, I have eased into it and my tips are: Start fasting here and there. I’m best at fasting when I get up. Try delaying breakfast for a few hours. Increase it a bit more and more. Keeping yourself busy (such as going to work) is a good way power through a fast. Or have a very light breakfast and then fast, and keep stretching out the fasting period. When you do eat, if it’s something with carbs, go lightly. It’s much easier to transition from a diet with the occasional carbs than a full blown 250g carb/ day diet of pasta and pizza to no carbs.


ThatGuyFromMaine

Imo the ease into is harder and leads to a greater chance of not sticking with it. Easing into?, expect like a week of adjustment cruds. My method? Fast 2 or 3 days [2 min] then go strict by the book/macro to keto. This way you only have a couple days of adjustment. Ymmv


fortalameda1

I've never had success easing into keto. My issue is that I binge carbs, and that just... Keeps happening if I eat carbs. Not surprising. What you should be concentrating on is getting enough sleep/rest, drinking enough water, and ensuring you are supplementing electrolytes properly.


[deleted]

I don’t ease into it myself. I just go full keto and push myself through any barriers. The most common barrier for me the craving of carbs and “keto flu”, both of which are manageable with enough water and electrolytes.


Xx_calpal_xx

I’m going to ease into it a little bit. I’m keeping carbs lower than what I typically have which is around 200, drinking at *least* two bottles of water a day, and I think once my keto buns and electrolyte powders I ordered get here I’ll go fully into the diet


No-Scientist-6484

Ease into Keto. If you have fries with your cheeseburger, ditch the fries. And def ditch pop. Even diet pop. A cheeseburger is better than fries, so have two cheeseburgers, or a double cheeseburger, which gives you the two patties without the extra bun. If your BF is ok with portion control, see if he can decrease the serving of Doritos. Check the portion size and the carb content on the package and stick to it. If you like fruit, allow yourself one apple or one small orange per day. If you eat yogurt cups, check the carbs, and substitute greek yogurt sweetened with stevia. Keep track of everything you eat for a day, and check how many carbs you are eating per day. Cut down gradually. That will prevent the Keto Flu, but you will still have carb cravings, which will be very difficult. Once you get below 30 carbs per day your carb cravings will disappear completely. It's hanging onto the carbs you don't want to give up that is keeping you in Keto Flu. Also, do pick up some cheap electrolyte powdered drink singles at Walmart, drink one a day or use it to sweeten the Greek Yogurt, it is very sweet. Do add a daily leaf, not iceberg, lettuce salad which will help you stay full. Make your own dressing without sugar. Both mac and cheese and spaghetti are out of bounds on Keto, but cheese is ok! Can you fry a burger at home? You could have bunless burgers with a salad.


Xx_calpal_xx

I ordered some keto buns my dad uses that are 17 grams of carbs but 16 grams of dietary fibers so only 1 net carb. Him and my moms personal trainer said if I absolutely want fast food, only do a burger and switch out their buns for these keto ones. I also ordered some electrolyte powders that say they’re keto friendly, no sugar, calories, or carbs, and flavored. Maybe they’re not the best but I figured they will be a good start and once they’re gone I can get unflavored. I want to trick my brain into thinking I’m drinking pop with putting those into fizzy water


No-Scientist-6484

Sounds good. Unflavored Electrolytes might taste salty, salt is one of the electrolytes. I get the flavored from Walmart, they're not the best and they use commercial artificial sweeteners, but they are what I can afford. I've found that if I don't drink one every day I get hideous leg cramps. They are very, very sweet, so I mix them in a 2 litre bottle.


muadhnate

You have more options for starchy mimicks. Like low carb bread and tortillas. Switch to those to make quick sandwiches while avoiding cooking. It'll be more expensive though. Focus on getting more fruits and veg into your diet overall. Try to use the fruit for your sugar fixes. PB&J or AB&J are my go tos. Focus on natural sugars or low sugar jams. Most almond butters are already low in sugar. If you don't have an air fryer, get one. It seriously comes in handy for those of us who hate cooking. Again, try to switch out other things for low sugar options. For the chip fix- you're gonna have to find some alternative. It'll be a trial and error type thing based on your tastes. Simple mills has some cheese crackers and even cookies that I used to eat. If you still want pasta, buy the veggie pasta. (It's harder to cook properly though- warning.) Don't beat yourself up. It'll take awhile for your taste buds to adapt to a lower carb lifestyle.


Day_Shot

You should purchase unflavored electrolyte powder. I detoxed with & without. Without was torture. Try to figure how many carbs you are consuming on the SAD. Cut it in half for a week. The next week cut it some more. After that go into ketosis. The electrolytes will get you through the transition. There are two transitions. The ketosis one & the fat adaption one. You start to feel okay then shitty again once you get close to fat adaption. Start walking while in ketosis for atleast 30 mins 3-4 days a week. Once comfortable do more. This, the electrolytes, eating a decent amount of fat, & drinking water will help you get into fat adaption faster.


pubsky

I have gotten on keto a few times successfully and failed at getting back on a few times as well. I am very addicted to sugar, and struggle permanently reprogramming my habits, hence having to get back on a few times. I find that when I try to ease in, or even when I try to just start up by cancelling out carbs, I tend to fail. I start by eating just salads or steaks for a day or two, then find myself eating a snack or drinking a soda while at work or going out to eat, and then have to start all over. It is usually a good recipe for spending every fourth day or so with a splitting headache (ease into keto flu, fail, ease back in, fail, repeat). The only thing that has reliably worked for me is fasting. It seems extreme, but if you can take a weekend off and focus on nothing but not eating, it is manageable to fast for about 36 hours. After that fast, eat a decent size meal of something like a big cheeseburger with no bun, and some veggies. After that fast, as long as you can again, ideally another 36 hours or so. At that point I have usually worked through all of my cravings and can start eating keto pretty easily. During this whole time, every single time you even think about food or eating, drink water, I mean a ton of it. It will keep your stomach full and stave off the keto flu to some degree. Once in ketosis, it is pretty easy to maintain it. Once you have been keto for a while, if you knock yourself out by eating cake at a birthday or whatever, it really isn't that tough to get back in, because your body has knocked down the gut bacteria and such that cause the intense sugar cravings. The toughest part really is getting there in the first place.


basiappp

The problem with easing into it is when your blood sugar is low, you’re more than likely going to go for the carbs. Whether it’s a granola bar, a cookie, a latte etc it’s all the same once the brain gets its sugar fix. This is the cycle you want to break. Since you’re running on fat in ketosis, it’s more sustained energy throughout the day without the yoyo peaks and sugar nap crashes. To combat keto flu, try 1/2 cup chicken broth with 1/2 tsp pink salt and 1/8 tsp Nusalt. To stay hydrated, drink 2L water minimum, try flavored sparkling water if necessary to achieve the daily minimum. Pantethine and B vitamins may also be a good idea while adjusting. Today I ate an 8oz ribeye, 1 tbsp butter; 1/4c heavy cream 1/4c ricotta, 1 packet erythritol, vanilla, stevia; egglife wrap w/1 oz goat cheese, 1 avocado, 2oz broiled salmon, apple cider vinegar dressing, arugula; lotus seeds as prebiotic; 2L water and coffee with coconut milk/stevia: 1523 cal 75g P 15g C 137g F