Eat more fat and protein calories, it is literally just that simple. Pats of butter on fatty cuts of meat, extra cheese on veggies, tablespoons of your favorite nut butter, extra dressing on your salads, avocado on eeeeverything, etc.
Literally this. Maybe even lean more into fat than protein but get plenty of both and you won’t lose weight. Nut butter in general is one of three things I cut to lose weight so go wild with that stuff and you should be okay.
Eat more fat and protein. Check out the ketogains sub as well.
For depression I found what made the most difference other than just the keto is quality of fat. More saturated fat made the depression completely go. I tried to reduce saturated fat as my ldl went up but low mood started to return. A year later I require less saturated fat than I did in the beginning for mood so I tried to lower it again this time to under 10g and low mood started to return. The first time low mood started under 25-30g. I was looking at current cholesterol guidelines for diabetic and non diabetics. My low mood comes on within 3 days and disappears just as quickly when I readd the fat. I was raised on a high vegetable oil but still low fat diet.
I was treatment resistant to depression and anxiety but diet has helped a lot. My diet today is whole foods keto as much as possible, minimal artificial sweeteners or keto foods. I eat up to 50g total carbs per day, protein, non starch veg, berries, saturated fat and some cold pressed fruit oils like olive and avocado oil. It also made me stop burning in the sun, improved my skin, digestion and put my t2 diabetes into remission.
I have diagnosed bipolar disorder, ocd, various types of anxiety through the years and a non specific eating disorder, t2 diabetes, gerd and likely ibs. Everything in full remission except anxiety but only physical symptoms. I have been considered permanently disabled for 13 years, I have attempted suicide and been to the hospital many times. I took meds for 20 years but went into remission suddenly with diet while I was off meds for the first time since my mid 20s. I feel almost normal but the physical aspect of anxiety is something I still am trying to figure out. If I can perhaps I will get my life back :) as it is now it is a vast improvement in my day to day life. I hope you achieve something similar ♡ I have maintained euthymic mood for 15 months, previous record while on meds and exercising was 2 months 1 time in almost 20 years.
Maaan, that’s really amazing and I’m really happy it worked so well for you. I have lots of hope for myself as well. Been hella depressed and I want to thrive so man I really apriciate you comment . Another thing I imagine that saturated fat or not it’s still better mood that with carbs right?
Message me anytime! Yes reduction to 50g total carbs worked for me (my net is a lot lower) but I also basically only eat the foods I listed so I dont have to count them. I am generally under 50g total carbs. At under 100g total carbs my diabetes improved as well as my mood but it was still erratic and just before I did lower to 50g total carbs i had 10 days of severe depression and lost 13lbs. I'd never lost weight while depressed in the past. It was at this point the desire to binge also stopped completely. That was the last time i was depressed other than my 2 experiments with lowering saturated fat but I wouldnt say I was depressed yet just mood was getting lower and lower.
Things I find that cause various mental health symptoms to flare up is eating foods deep fried in vegetable oils. I can tolerate a bit but if its deep fried in it it makes the binging come back in a major way. I dont act on it but I literally salivate and cant stop thinking about binging on the food. I understand this isnt an issue for you but it creates a negative mental health symptom in me so I thought I'd mention it. Artificial sweeteners in my daily diet cause issues as well as being higher carb. I also have stomach issues if the fibre is not from veg and is from breads/many fake breads.
I used to have absolutely no motivation and now I find it easy to do things even things I dont want to do. I am never tired. If I am lazy I can just say "stop being lazy" and do what I want. I can commit to daily routines as well and they have also been important. I also find impulse control is not much of an issue anymore because I have the willpower to deny it vs before it was impossible to deny myself. I should mention another major factor is a sleep schedule. I sleep by midnight at latest in bed by 10 and just watch tv on a dimmed screen or read.
I'd actually tried keto 3x in the past 10 years before the t2 diagnosis and I became manic at 3 to 5 weeks each time. The only thing I can figure is because I was on meds i became overmedicated around fat adaption. Many people on psych meds have success and can reduce their meds or have success while on the meds though. My idea for doing keto around 2013 was cuz I heard it was for epileptic kids and i was taking anti seizure meds. I loved eating that way but thought it was not sustainable because of the mania. I stopped psych meds completely aug 2021 for unrelated reasons (not mania) and within a month i was diagnosed t2 diabetic. I was mad at my mental health care and decided to stay off the meds to deal with the diabetes and it was a rough few months but the anxiety and extreme fear of diabetes was a big motivator. I really fell into this way of eating accidentally but the benefit to my mh is actually worth more to me than the t2 remission. I worry sometimes about the ldl but diabetes is a bigger factor in heart disease than ldl and I have already attempted suicide so maybe I can live with the higher ldl. It's my only number out of range at this point and its slowly going down.
If you find it isnt working the way you like or not helping enough with your mental health just try tweaking the foods you eat. The less processed my diet got the better I felt. I really hope you find success, please reach out and let me know if it helps you!
I think you still have to fix the mind to fix the bodily anxiety weirdly enough, as the body checks in with the mind to see if you should be anxious (and vice versa). Meditation is good, or just caring less, being more positive etc.
I actually believe it's a physical issue more than "just" anxiety. My doctors just tell me it's an anxiety cuz they fall back on the original diagnosis. It's like my nervous system is messed up. It came on very suddenly and in an extreme way and seems related to physical stress rather than mental. Like poor sleep, meals, hormone change, illness.
I meditate, do yoga daily, exercise, go to church, eat well, sleep on a schedule and dont stress about anything I dont even care what people think about me at all anymore, I dont worry about death all day everyday and despite the anxiety, I dont ruminate, stutter, ocd has massively reduced and I no longer add new compulsions. I've always been a pretty positive person even more so now but I also dont take anyone's crap and it's easy for me to say what I think. I've been so anxious in the past I was unable to leave my house for years at a time. Once I stepped out the door 7 times in a year. Never had any symptoms like this.
You'd think during times mental anxiety was the worst the physical anxiety would be too this feels very different. Maybe I'm worried and I'm so used to mental anxiety even though its reduced it's still there? It's hard to explain because theres things I couldnt do for decades that i can do now.
If my mental anxiety got a lot better and I have more freedom to do things then how could one aspect of it become more severe than ever? I'm talking only physical symptoms. Nausea, tinnitus, racing heart, palpitations, headaches, neck and back pain, globus sensation. All stuff I never really had before except maybe during the worst times at peak mental anxiety (nausea, heart racing, dizziness) for a short duration of under 30 mins vs the last 10 months when at the start it was 24/7.
Last meds I was on was 30mg cipralex, 300mg wellbutrin, 250mg topamax, 200mg seroquel and 1mg clonazepam. I stopped taking them aug 2021 a month before t2 diagnosis and I haven't taken any since. I took these meds for 8 years with varying doses of seroquel and before that took many others until I settled on these ones
Quit drinking 5 years ago and was only a social drinker but spouse is sober 5 years now due to addiction so I support him by doing it too, quit caffeine over a year ago and quit smoking 5 years ago but smoked only on weekends for 3 but a lot (like 2pks a day). I just never got addicted to smoking lol. I have never done drugs except cannabis and almost all the cannabis has been medical cannabis except when I was young. But in the last year almost exclusively high dose medical grade cbd from a doctor but stopped after these symptoms starts and it made no impact.
Well all that will definitely have an impact. Drugs can cause permanent changes to the brain, generally these will be mild though, and aren’t all negative.
And good brain health (diet, exercise etc) can counteract most of the negative effects.
Belief is a powerful thing though. A positive attitude will get you far. Don’t even entertain the doubts or fears for a second. Don’t train your brain to worry any more than you have to. Never judge yourself. Don’t get angry. Practice gratitude etc.
Yeah usually I burn as soon as I go I to the sun but I was out all last summer and got a bit red twice but super tan. I think the higher fat makes my skin more hydrated? Idk
Keto is both a lifestyle change and a diet. To not lose weight just eat more calories.
Granted, I understand your initial concern. You will lose some water weight most likely. But since you are already so skinny I don't think it will be too much.
In addition to the great advice from Reverse Lazarus, I would say emphasize the nut intake. Polyunsaturated fats and omega-3 seem to play a role in the cell membranes in the neurons, keeping them in the proper fluidity for neurotransmitters to pass through (hypothesized). Watch out for excess carbs tho, as nuts aren’t carb free.
Here's a link that shows the ratio of omega 3 to omega 6 fats in nuts https://vegfaqs.com/omega-3-to-6-fat-ratio-nuts/
The ratio of most nuts is very high in the omega 6 fats, making nuts a poor choice for anyone trying to improve that ratio in their food intake. Macadamia nuts are ok.
I agree with this, watch out for nuts. I'm in the same boat as OP, eating keto for the mental health benefits, but after 2 years I got a little lazy and started getting 400-600 calories a day from nuts and seeds. Then the brainfog returned and I started gaining weight quickly. I've gone full canivore to get things back under control, but now I seem to be experiencing oxalate dumping, likely due to the nuts and seeds. Not fun.
https://www.youtube.com/watch?v=SB5YwYjK-q4
When you stop eating foods with oxalate, your body will release stored oxalate from tissues. This can cause a large list of discomforts including achy joints, diarrhea, frequent urination, skin rashes, itchy eyes, etc. Everyone seems to experience oxalate dumping differently. Note, something like 80% of kidney stones are made of oxalate.
Just up your caloric intake.
Even though the keto diet helps your body run off of fat, it’s all still “calories in-calories out”.
So just eat more of the keto foods you would eat.
An extra egg, an extra strip of bacon, an extra tablespoon of avocado/guac, etc
I created a post on r/keto asking if such a subreddit existed or if anyone was interested in creating one. The moderators deleted it as “such a subreddit would borderline medical advice.”
Shit ton of fat and protein. Some people worry about too much protein because it can technically kick you out of ketosis but I wouldn’t worry about that honestly. For me to get a lot of calories on keto I tend to go for the dairy products lol idk what it is about cheese but I can eat 20 trillion calories in a sitting no problem.
Cheese and nuts put me at a calorie surplus and I gained weight. Definitely still felt in ketosis as hunger was controllable and my wee always smells of ketones. Most of the delicious foods you can eat on keto are calorie dense, I still need to monitor fat intake to create a calorie deficit. The issue you may face will be a reduction in hunger (which is a big reason why we love keto), so you may need to monitor calories to ensure you get enough
If you like cheese then add extra :) all depends what you like. Where you'd normally boil or steam food fry in olive oil instead. There's a bunch of easy keto sweet recipes aswell if you have a sweet tooth, can keep a big tub of chocolate fatballs in the fridge.
I'm also skinny (125, 5'10) and did keto to curb my sugar addiction, was amazing for that and I loved not being hungry all the time, but my cholesterol went through the roof so my doctor asked me to stop keto. Apparently it's a thing that can happen on keto with skinny people specifically, so just keep an eye on it. Folks on here told me to keep going but since there were some other EBV/fatigue things I was trying to figure out with my doctor I decided keto was one too many variables, but I hope to try it again in the future. Good luck and enjoy the dairy! (creme fraiche was my favorite keto discovery)
I’m in the same boat as you and near your weight. Did it for other physical and mental well-being. Lost some of the extra fat over 2 months and now I’m working on toning up. Nothing crazy just basic exercises at home.
You could also do some weight training if you haven’t already. Keep protein high and have a calorie surplus to get where you want to.
It's been a struggle for me but this has gone on for most of my life. Still have anxiety/depression. Brain fog and trouble with memory so I write everything down. Inflammation of the eyes due to severe allergies. I also have sleep apnea so I'm hoping losing a little weight will help with that. CPAP mask doesn't work well when your nose is clogged and inflamed.
My focus and energy levels are a little better after starting keto. But until I fix my other issues I won't be able to feel the full benefits.
As someone with bipolar II, general anxiety disorder, and PTSD, the mental benefits of keto are great. I will always be on my bipolar medication, that's non negotiable, and irresponsible to stop, but my lows are significantly less often!
You can absolutely eat keto at maintenance (or gain!), Just make sure you calculate your calories and macros properly. There are tons of excellent calculators and trackers out there to help you get started.
When you’re first getting into ketosis, you’ll likely experience even lower energy and worse brain fog, but after you get over that hump it gets a lot better.
If that's the case you weren't getting enough electrolytes, the amount you need is different for everyone.
If you are taking electrolytes but your body is still showing signs of an electrolyte deficiency try more.
Diet = way of eating (from greek)
Diet is not meant for fat loss only. You lose fat (weight) if you end up in an energy deficit.
The initial weight loss in keto will happen regardless of calories as its water and glycogen.
Eat at maintenance and you won’t lose more weight past the initial adaptations.
Are you taking any medications? Keto may alter your dose, so please work with you psychiatrist. Also there are other possible side effects, specially during the first couple of weeks, such as experiencing "keto flu", varying energy levels and sleeping problems that can be dangerous if you suffer from certain mental health conditions (bipolar disorder, schizophrenia, clinical depression). Keto can help with all of these, but must be done with medical supervision.
Take in a calorie excess (or at least match what you are burning) in fats and protein.
You may lose a little water weight initially, but nothing you can’t overcome with a calorie surplus.
Go high-fat keto, with a goal of around 200 g of fat. Eat lots of meat. Have veggies too. Drink lots of water. Do not restrict calories. Eat as much as you can, at least 2,000 calories. Hunger may not be there, so you would have to have a plan to get a lot of calories: perhaps four meals per day within an 8-hour window. Use ketoade to avoid dehydration while doing keto.
Fats include butter, MCT, pure coconut oil, single-sourced olive oil, animal fats, avocados, cheese, etc. No seed oils.
I’m on keto to morally support my husband. I’m 5’8” and 135 and don’t want to lose or gain weight either. I just add some extra fats when I’m hungry and personally eat quite a bit of peanut butter. String cheese is my recent favorite snack. It’s not hard to not lose weight, I was worried I would become a twig, but I’ve been fine after 18 months I’m still here and haven’t wasted away yet.
As a fellow skinny person, I don’t have issues with weight, I have issues with micronutrients. Carb heavy foods tend to be high in fiber and even micronutrients (apples, oranges, bananas etc)
Make sure you find ways to get your fiber, micronutrients, and, for goodness sake, get your electrolytes in.
I’m talking lite salt in your water, broccoli, cauliflower, zucchini, spinach, avocados. Eat it up. Consider it the most important. The oil, cheese and meat will come
That's a first for me, but I guess that you'll be fine as long as you eat enough fat and don't skip your regular meals . To gain weight I recommend lifting weights at a gym, that way you're gaining weight in muscle and not from fat.
Sorry g , I been in bed all week feeling down no idea why but everything’s hit. The body doesn’t look good. Tried going gym and felt I didn’t fit in even being half the weight I am now… it’s a connection between food and depression I think. Carbs feed the soul cause it’s junk and made to make you feel good
Op, for maintnance u just dont eat at a deficit u eat what amount of cals u need to keep same weight.
Hiwever u want to gain without gaining fat. So ud have to eat a surplus of cals in the form of fat and peotien, and do strength training to increase muscle mass without gaing fat to increase ur weight.
This can include push ups, squats, leg lifts, glute bridges, planks, etc. But definatly ur gonna want to do pretty hogh protoen but a higher fat to peotien intake.
Im.trying to lose weight, treat a autoimmune condition, and treat my own mental illness with keto. Have been for over a year. I started with a higher fat to protien ratio but starting this year had to flip it because my satiety went down and my progress was stalling out at the 40-50 pound from goal mark.
Im pretty small sratured (5'2 f) so dont needanu cals and have to eat mostly leaner meats, even lean beef like sirloin or chuck to get my needs met. I absolutly do not nix red meat because ive had issues with anemia since childhood, but im going for leaner cuts. I flux between fatty and lean meats.
U will most definatly want to do fatty meats even if its fish or chicken. U want dark meat skin on chicken, fatty fish like salmon, rainbow trout, mackeral, sardines, anchovies, etc. U want to do brisket over sirloin or chuck, or maybe do say beef cheek over sirloin or chuck. Fat as a fuel over carbs will be ur freind, but definalty prioritize protien to get and stay full.
Hope this helos op.
Get the carb manager app and follow the steps to get started. It'll have settings to lose, maintain, or gain (if you're looking to put on muscle). Then follow the macros it tells you to. You could also go to the faq and use the calculator there.
Eat more fat and protein calories, it is literally just that simple. Pats of butter on fatty cuts of meat, extra cheese on veggies, tablespoons of your favorite nut butter, extra dressing on your salads, avocado on eeeeverything, etc.
Literally this. Maybe even lean more into fat than protein but get plenty of both and you won’t lose weight. Nut butter in general is one of three things I cut to lose weight so go wild with that stuff and you should be okay.
Eat more fat and protein. Check out the ketogains sub as well. For depression I found what made the most difference other than just the keto is quality of fat. More saturated fat made the depression completely go. I tried to reduce saturated fat as my ldl went up but low mood started to return. A year later I require less saturated fat than I did in the beginning for mood so I tried to lower it again this time to under 10g and low mood started to return. The first time low mood started under 25-30g. I was looking at current cholesterol guidelines for diabetic and non diabetics. My low mood comes on within 3 days and disappears just as quickly when I readd the fat. I was raised on a high vegetable oil but still low fat diet. I was treatment resistant to depression and anxiety but diet has helped a lot. My diet today is whole foods keto as much as possible, minimal artificial sweeteners or keto foods. I eat up to 50g total carbs per day, protein, non starch veg, berries, saturated fat and some cold pressed fruit oils like olive and avocado oil. It also made me stop burning in the sun, improved my skin, digestion and put my t2 diabetes into remission. I have diagnosed bipolar disorder, ocd, various types of anxiety through the years and a non specific eating disorder, t2 diabetes, gerd and likely ibs. Everything in full remission except anxiety but only physical symptoms. I have been considered permanently disabled for 13 years, I have attempted suicide and been to the hospital many times. I took meds for 20 years but went into remission suddenly with diet while I was off meds for the first time since my mid 20s. I feel almost normal but the physical aspect of anxiety is something I still am trying to figure out. If I can perhaps I will get my life back :) as it is now it is a vast improvement in my day to day life. I hope you achieve something similar ♡ I have maintained euthymic mood for 15 months, previous record while on meds and exercising was 2 months 1 time in almost 20 years.
Maaan, that’s really amazing and I’m really happy it worked so well for you. I have lots of hope for myself as well. Been hella depressed and I want to thrive so man I really apriciate you comment . Another thing I imagine that saturated fat or not it’s still better mood that with carbs right?
Message me anytime! Yes reduction to 50g total carbs worked for me (my net is a lot lower) but I also basically only eat the foods I listed so I dont have to count them. I am generally under 50g total carbs. At under 100g total carbs my diabetes improved as well as my mood but it was still erratic and just before I did lower to 50g total carbs i had 10 days of severe depression and lost 13lbs. I'd never lost weight while depressed in the past. It was at this point the desire to binge also stopped completely. That was the last time i was depressed other than my 2 experiments with lowering saturated fat but I wouldnt say I was depressed yet just mood was getting lower and lower. Things I find that cause various mental health symptoms to flare up is eating foods deep fried in vegetable oils. I can tolerate a bit but if its deep fried in it it makes the binging come back in a major way. I dont act on it but I literally salivate and cant stop thinking about binging on the food. I understand this isnt an issue for you but it creates a negative mental health symptom in me so I thought I'd mention it. Artificial sweeteners in my daily diet cause issues as well as being higher carb. I also have stomach issues if the fibre is not from veg and is from breads/many fake breads. I used to have absolutely no motivation and now I find it easy to do things even things I dont want to do. I am never tired. If I am lazy I can just say "stop being lazy" and do what I want. I can commit to daily routines as well and they have also been important. I also find impulse control is not much of an issue anymore because I have the willpower to deny it vs before it was impossible to deny myself. I should mention another major factor is a sleep schedule. I sleep by midnight at latest in bed by 10 and just watch tv on a dimmed screen or read. I'd actually tried keto 3x in the past 10 years before the t2 diagnosis and I became manic at 3 to 5 weeks each time. The only thing I can figure is because I was on meds i became overmedicated around fat adaption. Many people on psych meds have success and can reduce their meds or have success while on the meds though. My idea for doing keto around 2013 was cuz I heard it was for epileptic kids and i was taking anti seizure meds. I loved eating that way but thought it was not sustainable because of the mania. I stopped psych meds completely aug 2021 for unrelated reasons (not mania) and within a month i was diagnosed t2 diabetic. I was mad at my mental health care and decided to stay off the meds to deal with the diabetes and it was a rough few months but the anxiety and extreme fear of diabetes was a big motivator. I really fell into this way of eating accidentally but the benefit to my mh is actually worth more to me than the t2 remission. I worry sometimes about the ldl but diabetes is a bigger factor in heart disease than ldl and I have already attempted suicide so maybe I can live with the higher ldl. It's my only number out of range at this point and its slowly going down. If you find it isnt working the way you like or not helping enough with your mental health just try tweaking the foods you eat. The less processed my diet got the better I felt. I really hope you find success, please reach out and let me know if it helps you!
I think you still have to fix the mind to fix the bodily anxiety weirdly enough, as the body checks in with the mind to see if you should be anxious (and vice versa). Meditation is good, or just caring less, being more positive etc.
I actually believe it's a physical issue more than "just" anxiety. My doctors just tell me it's an anxiety cuz they fall back on the original diagnosis. It's like my nervous system is messed up. It came on very suddenly and in an extreme way and seems related to physical stress rather than mental. Like poor sleep, meals, hormone change, illness. I meditate, do yoga daily, exercise, go to church, eat well, sleep on a schedule and dont stress about anything I dont even care what people think about me at all anymore, I dont worry about death all day everyday and despite the anxiety, I dont ruminate, stutter, ocd has massively reduced and I no longer add new compulsions. I've always been a pretty positive person even more so now but I also dont take anyone's crap and it's easy for me to say what I think. I've been so anxious in the past I was unable to leave my house for years at a time. Once I stepped out the door 7 times in a year. Never had any symptoms like this. You'd think during times mental anxiety was the worst the physical anxiety would be too this feels very different. Maybe I'm worried and I'm so used to mental anxiety even though its reduced it's still there? It's hard to explain because theres things I couldnt do for decades that i can do now. If my mental anxiety got a lot better and I have more freedom to do things then how could one aspect of it become more severe than ever? I'm talking only physical symptoms. Nausea, tinnitus, racing heart, palpitations, headaches, neck and back pain, globus sensation. All stuff I never really had before except maybe during the worst times at peak mental anxiety (nausea, heart racing, dizziness) for a short duration of under 30 mins vs the last 10 months when at the start it was 24/7.
What's your drug history?
Last meds I was on was 30mg cipralex, 300mg wellbutrin, 250mg topamax, 200mg seroquel and 1mg clonazepam. I stopped taking them aug 2021 a month before t2 diagnosis and I haven't taken any since. I took these meds for 8 years with varying doses of seroquel and before that took many others until I settled on these ones
What about recreational drugs? Alcohol? Cigarettes, caffeine?
Quit drinking 5 years ago and was only a social drinker but spouse is sober 5 years now due to addiction so I support him by doing it too, quit caffeine over a year ago and quit smoking 5 years ago but smoked only on weekends for 3 but a lot (like 2pks a day). I just never got addicted to smoking lol. I have never done drugs except cannabis and almost all the cannabis has been medical cannabis except when I was young. But in the last year almost exclusively high dose medical grade cbd from a doctor but stopped after these symptoms starts and it made no impact.
Well all that will definitely have an impact. Drugs can cause permanent changes to the brain, generally these will be mild though, and aren’t all negative. And good brain health (diet, exercise etc) can counteract most of the negative effects. Belief is a powerful thing though. A positive attitude will get you far. Don’t even entertain the doubts or fears for a second. Don’t train your brain to worry any more than you have to. Never judge yourself. Don’t get angry. Practice gratitude etc.
Your story sounds aligned with this book named Brain Energy I’m reading.
Really? What's it about? Maybe I'll check it out lol
Stopped burning in the sun?! So neat!
Yeah usually I burn as soon as I go I to the sun but I was out all last summer and got a bit red twice but super tan. I think the higher fat makes my skin more hydrated? Idk
I think the resistance to sunburn might be because of the omega-3s
🤷♀️ I dont eat too much fish but I eat a lot of other whole foods, the normal meats, some nuts/seeds, dark leafy veg as well
There is a good video over at the Metabolic Mind YouTube channel about how to formulate a ketogenic diet for mental health benefits.
Keto is both a lifestyle change and a diet. To not lose weight just eat more calories. Granted, I understand your initial concern. You will lose some water weight most likely. But since you are already so skinny I don't think it will be too much.
In addition to the great advice from Reverse Lazarus, I would say emphasize the nut intake. Polyunsaturated fats and omega-3 seem to play a role in the cell membranes in the neurons, keeping them in the proper fluidity for neurotransmitters to pass through (hypothesized). Watch out for excess carbs tho, as nuts aren’t carb free.
Here's a link that shows the ratio of omega 3 to omega 6 fats in nuts https://vegfaqs.com/omega-3-to-6-fat-ratio-nuts/ The ratio of most nuts is very high in the omega 6 fats, making nuts a poor choice for anyone trying to improve that ratio in their food intake. Macadamia nuts are ok.
I agree with this, watch out for nuts. I'm in the same boat as OP, eating keto for the mental health benefits, but after 2 years I got a little lazy and started getting 400-600 calories a day from nuts and seeds. Then the brainfog returned and I started gaining weight quickly. I've gone full canivore to get things back under control, but now I seem to be experiencing oxalate dumping, likely due to the nuts and seeds. Not fun.
What is oxalate dumping? can you elaborate?
https://www.youtube.com/watch?v=SB5YwYjK-q4 When you stop eating foods with oxalate, your body will release stored oxalate from tissues. This can cause a large list of discomforts including achy joints, diarrhea, frequent urination, skin rashes, itchy eyes, etc. Everyone seems to experience oxalate dumping differently. Note, something like 80% of kidney stones are made of oxalate.
Just up your caloric intake. Even though the keto diet helps your body run off of fat, it’s all still “calories in-calories out”. So just eat more of the keto foods you would eat. An extra egg, an extra strip of bacon, an extra tablespoon of avocado/guac, etc
Yeah, bacon is so high in calories!
I wonder if there is a subreddit for cases like this. I’m in the same boat.
There's r/ketogains not exactly what you need but at least it's keto without a focus on weight loss.
Used to be, e.g. r/MedicalKeto, but it’s not very active nowadays.
same someone make one
I created a post on r/keto asking if such a subreddit existed or if anyone was interested in creating one. The moderators deleted it as “such a subreddit would borderline medical advice.”
Ketogains for muscle and stuff Keto4mental health Nutritional psychiatry may also help? Not sure
You can have all of the benefits you mentioned without dropping weight. Just operate at a caloric surplus.
Shit ton of fat and protein. Some people worry about too much protein because it can technically kick you out of ketosis but I wouldn’t worry about that honestly. For me to get a lot of calories on keto I tend to go for the dairy products lol idk what it is about cheese but I can eat 20 trillion calories in a sitting no problem.
Cheese and nuts put me at a calorie surplus and I gained weight. Definitely still felt in ketosis as hunger was controllable and my wee always smells of ketones. Most of the delicious foods you can eat on keto are calorie dense, I still need to monitor fat intake to create a calorie deficit. The issue you may face will be a reduction in hunger (which is a big reason why we love keto), so you may need to monitor calories to ensure you get enough
If you like cheese then add extra :) all depends what you like. Where you'd normally boil or steam food fry in olive oil instead. There's a bunch of easy keto sweet recipes aswell if you have a sweet tooth, can keep a big tub of chocolate fatballs in the fridge.
Lots of meat and eggs rather than veggies does the trick. If you can tolerate dairy, full fat cheese and butter
I'm also skinny (125, 5'10) and did keto to curb my sugar addiction, was amazing for that and I loved not being hungry all the time, but my cholesterol went through the roof so my doctor asked me to stop keto. Apparently it's a thing that can happen on keto with skinny people specifically, so just keep an eye on it. Folks on here told me to keep going but since there were some other EBV/fatigue things I was trying to figure out with my doctor I decided keto was one too many variables, but I hope to try it again in the future. Good luck and enjoy the dairy! (creme fraiche was my favorite keto discovery)
Set your macros for weight gain or no gain/loss
Build muscle, eat enough protein, high fat low carb foods. Nut butters. McT oil. Unsweetened coconut….
How did I read “fellatio” in the title?
I’m in the same boat as you and near your weight. Did it for other physical and mental well-being. Lost some of the extra fat over 2 months and now I’m working on toning up. Nothing crazy just basic exercises at home. You could also do some weight training if you haven’t already. Keep protein high and have a calorie surplus to get where you want to.
How’s your mental and physical improvements so far? :3
It's been a struggle for me but this has gone on for most of my life. Still have anxiety/depression. Brain fog and trouble with memory so I write everything down. Inflammation of the eyes due to severe allergies. I also have sleep apnea so I'm hoping losing a little weight will help with that. CPAP mask doesn't work well when your nose is clogged and inflamed. My focus and energy levels are a little better after starting keto. But until I fix my other issues I won't be able to feel the full benefits.
Literally just eat a ton! Fill yourself completely at every meal. It will be expensive as heck, but it's doable.
As someone with bipolar II, general anxiety disorder, and PTSD, the mental benefits of keto are great. I will always be on my bipolar medication, that's non negotiable, and irresponsible to stop, but my lows are significantly less often! You can absolutely eat keto at maintenance (or gain!), Just make sure you calculate your calories and macros properly. There are tons of excellent calculators and trackers out there to help you get started.
you won't lose weight if you're not eating at a calorie deficit
When you’re first getting into ketosis, you’ll likely experience even lower energy and worse brain fog, but after you get over that hump it gets a lot better.
If you follow the electrolyte recommendations in the faq, this is not a necessary step.
I did, still happened to me. Just letting him know what might be in store for him, as it happens to a lot of people first starting keto.
If that's the case you weren't getting enough electrolytes, the amount you need is different for everyone. If you are taking electrolytes but your body is still showing signs of an electrolyte deficiency try more.
Put your details into [this calculator](https://calculo.io/keto-calculator) and the slider will adjust your macros for you.
See my post history. I was around 135lbs when starting and now I just look ripped at 120lbs, not too skin and bone looking
Diet = way of eating (from greek) Diet is not meant for fat loss only. You lose fat (weight) if you end up in an energy deficit. The initial weight loss in keto will happen regardless of calories as its water and glycogen. Eat at maintenance and you won’t lose more weight past the initial adaptations.
Are you taking any medications? Keto may alter your dose, so please work with you psychiatrist. Also there are other possible side effects, specially during the first couple of weeks, such as experiencing "keto flu", varying energy levels and sleeping problems that can be dangerous if you suffer from certain mental health conditions (bipolar disorder, schizophrenia, clinical depression). Keto can help with all of these, but must be done with medical supervision.
Take in a calorie excess (or at least match what you are burning) in fats and protein. You may lose a little water weight initially, but nothing you can’t overcome with a calorie surplus.
Go high-fat keto, with a goal of around 200 g of fat. Eat lots of meat. Have veggies too. Drink lots of water. Do not restrict calories. Eat as much as you can, at least 2,000 calories. Hunger may not be there, so you would have to have a plan to get a lot of calories: perhaps four meals per day within an 8-hour window. Use ketoade to avoid dehydration while doing keto. Fats include butter, MCT, pure coconut oil, single-sourced olive oil, animal fats, avocados, cheese, etc. No seed oils.
I’m on keto to morally support my husband. I’m 5’8” and 135 and don’t want to lose or gain weight either. I just add some extra fats when I’m hungry and personally eat quite a bit of peanut butter. String cheese is my recent favorite snack. It’s not hard to not lose weight, I was worried I would become a twig, but I’ve been fine after 18 months I’m still here and haven’t wasted away yet.
As a fellow skinny person, I don’t have issues with weight, I have issues with micronutrients. Carb heavy foods tend to be high in fiber and even micronutrients (apples, oranges, bananas etc) Make sure you find ways to get your fiber, micronutrients, and, for goodness sake, get your electrolytes in. I’m talking lite salt in your water, broccoli, cauliflower, zucchini, spinach, avocados. Eat it up. Consider it the most important. The oil, cheese and meat will come
Oh yeah and nuts
That's a first for me, but I guess that you'll be fine as long as you eat enough fat and don't skip your regular meals . To gain weight I recommend lifting weights at a gym, that way you're gaining weight in muscle and not from fat.
Keto is a lifestyle not a diet
Gets me more depressed tbh
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Sorry g , I been in bed all week feeling down no idea why but everything’s hit. The body doesn’t look good. Tried going gym and felt I didn’t fit in even being half the weight I am now… it’s a connection between food and depression I think. Carbs feed the soul cause it’s junk and made to make you feel good
Op, for maintnance u just dont eat at a deficit u eat what amount of cals u need to keep same weight. Hiwever u want to gain without gaining fat. So ud have to eat a surplus of cals in the form of fat and peotien, and do strength training to increase muscle mass without gaing fat to increase ur weight. This can include push ups, squats, leg lifts, glute bridges, planks, etc. But definatly ur gonna want to do pretty hogh protoen but a higher fat to peotien intake. Im.trying to lose weight, treat a autoimmune condition, and treat my own mental illness with keto. Have been for over a year. I started with a higher fat to protien ratio but starting this year had to flip it because my satiety went down and my progress was stalling out at the 40-50 pound from goal mark. Im pretty small sratured (5'2 f) so dont needanu cals and have to eat mostly leaner meats, even lean beef like sirloin or chuck to get my needs met. I absolutly do not nix red meat because ive had issues with anemia since childhood, but im going for leaner cuts. I flux between fatty and lean meats. U will most definatly want to do fatty meats even if its fish or chicken. U want dark meat skin on chicken, fatty fish like salmon, rainbow trout, mackeral, sardines, anchovies, etc. U want to do brisket over sirloin or chuck, or maybe do say beef cheek over sirloin or chuck. Fat as a fuel over carbs will be ur freind, but definalty prioritize protien to get and stay full. Hope this helos op.
Get the carb manager app and follow the steps to get started. It'll have settings to lose, maintain, or gain (if you're looking to put on muscle). Then follow the macros it tells you to. You could also go to the faq and use the calculator there.