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• Read stuff from Phinney, Volek, Fung, Naiman, Bikman, Eades, etc.
• Consume plenty of electrolytes (sodium, potassium, magnesium), especially in the beginning
• It’s okay (and probably ideal) if you are not in ketosis 100% of the time
• Ignore anyone blabbering about cholesterol, saturated fats, sodium, etc. They’re just ignorant parrots
• keto isn’t a license to go consume a ton of added fats. (No, 700-calorie fat bombs are not conducive to weight loss)
• watch out for hidden added carbs, such as corn starch in soups and sauces
• industrial seed oils are poison (soybean, canola, safflower, etc. — anything that’s from a seed and not from an animal or fruit)
I restarted keto this week and I’ve been killing some spaghetti squash with ground turkey and low carb sauce. Add some mozzarella cheese and a couple of meatballs if I haven’t hit my protein macro for the day, and some black pepper 🤤
Powerade zero and an electrolyte supplement are also 👌🏻
If the keto flu headache starts up and won’t go away after 4-6 hours I pop one Excedrin tension med to help combat that.
I also eat a handful of dry roasted salted almonds before bed to help keep the leg cramps from starting up overnight.
Stick with it - it’s worth it!! Good luck!
Ooh potassium staves off the leg cramps for me pretty well. I just take a 200mg supplement every day (which is like 5% of your daily need) but that seems to work well enough
The first week is the hardest, and if it's your first time it can take your body a couple weeks to get into the swing of things. So stick with it! I'm on my third "tune up" after losing 85 lbs 5 years ago (I go back to keto if I start to slide in the wrong direction), and it gets easier every time. You got this!
Also, the first time I did an Ideal Protein program to make it easier and less to have to think about (expensive though), but now I'm just straight up Keto and use the Carb Manager app to track macros, which works well for me.
The first week I let myself eat LOTS of protein and I'm okay with pretty high fat. After that I watch my calories more. D1 is right that just doing keto but eating a really high fat diet won't work for most people. I'm a woman in my mid30s, and I do a combo of keto (<25 carbs) and calorie management (around 1400 calories a day). My biggest "rule" is that I'm not allowed to go hungry; if I'm hungry I eat something. For exercise, I'll be honest, I'm pretty lazy. I walk a ton, but don't really do much more than that.
Started keto four weeks ago. First couple days are rough but then it gets easier. Now it’s not hard at all to cut out carbs. As silly as this may sound, I recommended following a few keto pages on Instagram. They have recipes, and you can find some of your favorite things to make. Makes it easy to incorporate your favorite foods.