Newbie

[Monica1969]

Hi all, I’m looking for a bit of advice, I’m new to Keto and want to shed 2 stone, I am a bit of a carnivore, I love meat but I’m concerned I’ll eat too much plus what do you all use as an accompaniment to your meals

I’ve started the Couch to 5k also, do I need to eat anything different?

Thank you 🤗

[MikePollard]

You are on the right track. Cheese, butter fine, no fake fats like margarine.

just up your natural saturated fats and don't eat refined carbohydrate.

No bread, rice, potatoes.

[Monica1969 in reply to MikePollard]

Hi Mike, thank you 😃

What are natural saturated fats? Are they butter, cheese etc?

What do you normally have to accompany your protein for meals? Tonight I’m having meatballs with butternut squash spaghetti, is this ok?

[kkmworldno1 in reply to Monica1969]

THE BEST ONE is RAW COLD PRESSED COCONUT OIL (unrefined, better if un-filtered as well, but filtered also ok)

Butter and cheese are not good,if any issues with gallbladder stones etc. Else they also ok, but only next to coconut oil.

[TheAwfulToad Ambassador]

You need to find new ways of working with vegetables. Fortunately, fat (in the form of mayonnaise, cream, butter, and meat dripping) makes most vegetables taste great, so get yourself some recipe books and experiment. Basically, fill that carb void on your plate with different non-starchy veg. It sounds like you're doing that anyway. Personally I eat a lot of salad and cauliflower, but you'll find your own favourites.

Remember the aim here is to eat fat, not protein. Fat is your primary source of energy in the absence of carbs. Obviously, fat does tend to come packaged with protein, but don't overdo it - apart from being rather expensive, a lot of protein tends to raise your insulin baseline and your weight loss will be affected.

Low-carb diets are a perfect match for endurance sports - you don't need to make any modifications to accommodate your exercise plan. I do 5k on the treadmill about once a week.

[Monica1969 in reply to TheAwfulToad]

Thanks TheAwfulToad, well today I have two sausage, 2 bacon and 2 eggs for breakfast, lunch is a burger on buttered cabbage with mushrooms, does that sound about right? I’m having pork chop with cauli tonight

[TheAwfulToad Ambassador in reply to Monica1969]

Sounds like you're doing fine. I would still suggest aiming for 3-5 types of veg on your plate as an ideal, but if you're feeling full, losing weight, and not having any, uh, regularity issues then it's not a big deal. I often go with a side salad (+dressing) simply because I can't be bothered prepping and cooking anything else.

I have exactly the same thing for breakfast!

[Monica1969 in reply to TheAwfulToad]

I’m not sure if I’m losing weight yet as I’ve only started this week 😃

Would I be better adding a sauce with my tea tonight? To increase my fats?

I love salad but it’s getting cold now, some slow cooker low carb/no carb meals are going to be researched 😃😃

[TheAwfulToad Ambassador in reply to Monica1969]

If you're doing a standard induction, then yes, I suggest you get as much fat as possible in there. It's quite hard to overdo it: too much is just unpalatable! The main point of adding veg, in fact, is to carry the necessary amount of fat, which for the average person is around 150g/day.

If you're having cauliflower, how about adding a cheese/cream sauce, plus some stir-fried cabbage&onions to balance it out a bit? Asparagus would be nice IMO, but I assume you've already got your stocks in. Just throwing some ideas around.

[Monica1969 in reply to TheAwfulToad]

Oh it’s fantastic and I really do appreciate the help. I love cheese sauces 😃 can I just improvise? Or do I have to use a specific recipe?

I will add cabbage etc, I love asparagus but it doesn’t like me I’m afraid, so I’ll pass on that one lol

I’ve been out for my run this morning (5:30am) so I’m hungry, don’t want to eat my brekki yet though as I’ll be ravenous by mid day lol. I’ve not brought snacks as I didn’t want to overdo the protein

[cheritorrox in reply to Monica1969]

You can make cheese sauce with water & creme fraiche which avoids need for milk + cornflour to thicken it. Have to google for amounts as I cant remember - but it does work.

Another idea I like - fry white cabbage, peppers, bit of onion and garlic + whatever other veg you fancy (I always use extra virgin olive oil), add crispy bacon to taste, cover with cheddar then pour mix of 1 or 2 eggs + creme fraiche over the lot, bung in oven til golden - sort of quiche without the pastry!

[Monica1969 in reply to cheritorrox]

Oh that sounds so yummy, I need to go and buy full fat stuff, it’s all low fat Slimming World friendly in my fridge 😱 I’ll google the cheese sauce recipe, thank you x

[kkmworldno1 in reply to Monica1969]

if you really want to get slim and then maintain it... do first Liquid diet, with Fats (pure virgin Coconut oil is the best or Ghee, or Butter are best in that order) and veg or mutton of chicken soups, NO YOGURT, no other solids, and reach your target, then convert to LCHF. Keep in mind consumption of coconut oil /Ghee/Butter reduces apetite and at same time body starts melting stored fat and you would reduce weight (say 2-3 kgs in 5 days). Dont think so fast reduction is not good. But in this particular method, the weight reduction will be as natural as it should be and no marks on skin. Many 1000s of people done this and getting good results and maintain good energy levels. MAKE SURE YOU WOULD THEN LATER ON EAT ONLY WHEN YOU ARE REALLY HUNGRY........... THIS IS FUNDAMENTAL PRINCIPLE OF GOOD HEALTH.

Later on you can enjoy the food whatever you like, but same principle ...EAT ONLY WHEN YOU ARE REALLY HUNGRY......

[kkmworldno1 in reply to cheritorrox]

Olive oil when used for Frying, is very dangerous. after the smoking point of the oil, it transforms into trans-fat, which is very harmful than using other normal oils.

[cheritorrox in reply to kkmworldno1]

I've been using extra virgin olive oil for all cooking for 20 years - including frying chips in the old days. It hasn't done me any harm and I'm still losing weight.

[kkmworldno1 in reply to cheritorrox]

all the best