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[Arsenic Yellow]

Not to hate or anything, but I'm curious about the sweet potato, isn't that not considered keto?

According to Google it's basically your daily limit of carbs:

Total Carbohydrate 27 g
Dietary fiber 4 g
Sugar 6 g

I'm curious because if there's one thing I miss the most, it's potatoes.

Yeah sweet potatoes aren't keto. They are "Atkins or paleo", but not keto friendly.

Been adding an ounce of cream cheese to eggs this week, traditionally I do 1 tbsp butter, 1oz cheese, and 1
Clove garlic (crushed and left sitting for about 5 minutes to release anacine, which helps brain memory and focus function). I've been wanting to experiment with my cheeses lately and have seriously upped my egg game with cream cheese.

This morning:
3 eggs
11 grams butter
30 grams cream cheese
1 clove garlic
.5 tbsp parm
1 tsp Rosemary

Lunch
6.2 oz avos
Coconut oil baked chicken leg with rosemary
Lettuce with sugar free balsamic vinegar

Dinner:
Probably cauliflower mash with cheese and some other veggies.

Also, remember guys to google spices. Slices definitely can have hidden carbs, especially black pepper!!!!

Also females here: time of the month sucks during the first few months of keto. Was normal the first two months and third is total hell.... Fortunately it's supposed to normalize in a month or two.

 

[ColdPizza]

What's your protocol when you've hit your cals for the day but are still hungry?

Just finished up with 2 eggs fried in coconut oil with half an avocado and a little salsa.

 

[zewone]

Also, remember guys to google spices. Slices definitely can have hidden carbs, especially black pepper!!!!

Wow, I had no idea pepper had carbs.

I love black pepper.

 

[Psychotext]

Just exactly how many grams of pepper were you planning on having?

 

[Arsenic Yellow]

Just exactly how many grams of pepper were you planning on having?

1 tsp of black pepper is .8 carbs. Different spices have different values and definitely add up, especially if you like a lot of different heats and flavored. Here's a link with net carbs for tbsp and tsp for a whole bunch of spices. On my phone atm so I can't just copy is
https://www.reddit.com/r/keto/comments/rus7s/keto_and_spices/

 

[ColdPizza]

My wife bought a bunch of ground turkey so my first instinct is to make turkey burgers with it, so I googled Paleo Turkey burgers recipe and to my surprise none of them include egg (or egg whites) as a binder...any reason this is?

 

[Psychotext]

1 tsp of black pepper is .8 carbs. Different spices have different values and definitely add up, especially if you like a lot of different heats and flavored.

I might put a teaspoon of black pepper in a multi portion soup or something, but I can't imagine having it all in a single serving. Just seemed like an odd thing to be overly concerned about (unless you're literally trying to get as close to zero carb as possible, which seems fairly pointless).

Especially given that it's more of a concern how many carbs you get in one sitting rather than over the entire course of a day.

 

[Arsenic Yellow]

I might put a teaspoon of black pepper in a multi portion soup or something, but I can't imagine having it all in a single serving. Just seemed like an odd thing to be overly concerned about (unless you're literally trying to get as close to zero carb as possible, which seems fairly pointless).

Especially given that it's more of a concern how many carbs you get in one sitting rather than over the entire course of a day.

No I'm not a zero carver, far from it (I'm usually around 10-15 net a day) but some people use a lot of spices. No a tsp of pepper doesn't matter but I used to put a tbsp of curry powder and turmeric in my eggs. Then pepper. Then pepper my salad. Then put a ton of cinnamon in my cottage cheese. Within a day that could all add up to 5 net carbs easily. I have to stay at 25 net carbs max (female, 120 lbs 5'5.5"). I stay in keto for my mind so I'm most concerned about staying in it.

 

[ColdPizza]

No I'm not a zero carver, far from it (I'm usually around 10-15 net a day) but some people use a lot of spices. No a tsp of pepper doesn't matter but I used to put a tbsp of curry powder and turmeric in my eggs. Then pepper. Then pepper my salad. Then put a ton of cinnamon in my cottage cheese. Within a day that could all add up to 5 net carbs easily. I have to stay at 25 net carbs max (female, 120 lbs 5'5.5"). I stay in keto for my mind so I'm most concerned about staying in it.

You're about my wife's build...very good work.

 

[Arsenic Yellow]

You're about my wife's build...very good work.

Thanks! I actually lost all my weight (only 10
Lbs) before keto. Then did keto and had a recent reunion and people noticed such a difference due to water retention.

Can I say how much I love trader joes? I love their bacon trimmings and bits. 3.99 for the most amazing bacon chunks. I used to get my meats from whole foods but loving tj's selection. They also have the best macadamia nuts! My mom sent me a huge bag (1.5 lbs) of macadamia nuts from some organic shop and they just aren't as good, so I'm going to turn them into a batch of macadamia butter. If it's good I'll post the recipe.

I've been seeing someone and we recently decided to be official! And he has decided to go keto! Making some keto slow cooked chicken chili soup tonight and I'll post the recipe and stuff tonight for y'all. I have a serious cooking passion but haven't done much since I've been single and just cooking for myself.

 

[juliushandle]

My wife bought a bunch of ground turkey so my first instinct is to make turkey burgers with it, so I googled Paleo Turkey burgers recipe and to my surprise none of them include egg (or egg whites) as a binder...any reason this is?

ground turkey needs no binder, although I love eggs and add them to anything I can.

 

[ColdPizza]

ground turkey needs no binder, although I love eggs and add them to anything I can.

i thought it did for some reason...maybe the fat percentage

I have 93/7, but I can also buy 99%, it's like styrofoam

 

[Psychotext]

I'd love to see some good ground turkey (breast?) recipes. I've never been able to cook anything that didn't taste awful with it.

 

[ColdPizza]

I'd love to see some good ground turkey (breast?) recipes. I've never been able to cook anything that didn't taste awful with it.

Got an awesome one for you...only problem it's high on the carb side.

http://www.myrecipes.com/recipe/white-bean-turkey-chili


1 tablespoon canola oil
2 cups diced yellow onion (about 2 medium)
1 1/2 tablespoons chili powder
1 tablespoon minced garlic
1 1/2 teaspoons ground cumin
1 teaspoon dried oregano
3 (15.8-ounce) cans Great Northern beans, rinsed and drained
4 cups fat-free, less-sodium chicken broth
3 cups chopped cooked turkey
1/2 cup diced seeded plum tomato (about 1)
1/3 cup chopped fresh cilantro
2 tablespoons fresh lime juice
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
8 lime wedges (optional)

Preparation

Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 10 minutes or until tender and golden. Add chili powder, garlic, and cumin; sauté for 2 minutes. Add oregano and beans; cook for 30 seconds. Add broth; bring to a simmer. Cook 20 minutes.

Place 2 cups of bean mixture in a blender or food processor, and process until smooth. Return pureed mixture to pan. Add turkey, and cook 5 minutes or until thoroughly heated. Remove from heat. Add diced tomato, chopped cilantro, lime juice, salt, and pepper, stirring well. Garnish with lime wedges, if desired.




Calories 286
Caloriesfromfat 19 %
Fat 6 g
Satfat 1.2 g
Monofat 2.1 g
Polyfat 1.6 g
Protein 32.4 g
Carbohydrate 24.3 g
Fiber 5.5 g
Cholesterol 85 mg
Iron 4.8 mg
Sodium 435 mg
Calcium 105 mg

 

[Psychotext]

Hmm... no great northern beans here. Maybe butter beans or haricot beans.

Cheers.

 

[ColdPizza]

Hmm... no great northern beans here. Maybe butter beans or haricot beans.

Cheers.

That would work. Fantastic recipe though.

 

[ColdPizza]

Kind of pissed. It was my understanding that every panera has a secret menu and when I went to order they said they don't offer it. Thanks for nothing.

 

[Weckum]

Got an awesome one for you...only problem it's high on the carb side.

http://www.myrecipes.com/recipe/white-bean-turkey-chili


1 tablespoon canola oil
2 cups diced yellow onion (about 2 medium)
1 1/2 tablespoons chili powder
1 tablespoon minced garlic
1 1/2 teaspoons ground cumin
1 teaspoon dried oregano
3 (15.8-ounce) cans Great Northern beans, rinsed and drained
4 cups fat-free, less-sodium chicken broth
3 cups chopped cooked turkey
1/2 cup diced seeded plum tomato (about 1)
1/3 cup chopped fresh cilantro
2 tablespoons fresh lime juice
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
8 lime wedges (optional)

Preparation

Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 10 minutes or until tender and golden. Add chili powder, garlic, and cumin; sauté for 2 minutes. Add oregano and beans; cook for 30 seconds. Add broth; bring to a simmer. Cook 20 minutes.

Place 2 cups of bean mixture in a blender or food processor, and process until smooth. Return pureed mixture to pan. Add turkey, and cook 5 minutes or until thoroughly heated. Remove from heat. Add diced tomato, chopped cilantro, lime juice, salt, and pepper, stirring well. Garnish with lime wedges, if desired.




Calories 286
Caloriesfromfat 19 %
Fat 6 g
Satfat 1.2 g
Monofat 2.1 g
Polyfat 1.6 g
Protein 32.4 g
Carbohydrate 24.3 g
Fiber 5.5 g
Cholesterol 85 mg
Iron 4.8 mg
Sodium 435 mg
Calcium 105 mg

But this has 25gr of carbs, that's basically a day's worth.

I've had a couple of cheat days in a row and it shows on the scale. I know it's mostly water weight tho, still down about 12 pounds from January, so I'm happy. Gonna be travelling for most of May. I'll probably gain some pounds again but once I get back it's off to the gym for me.

 

[ColdPizza]

But this has 25gr of carbs, that's basically a day's worth.

I've had a couple of cheat days in a row and it shows on the scale. I know it's mostly water weight tho, still down about 12 pounds from January, so I'm happy. Gonna be travelling for most of May. I'll probably gain some pounds again but once I get back it's off to the gym for me.

That's what I indicated in the first sentence. Some mods can be made to bring that down.

p.s. Technically it's 19g net carbs if you subtract the fiber

 

[ShadowRunner]

Is sugar ok as long as it does not take you over you net carb goal or should it be totally avoided? Some of my favourite sauces contain sugar...

 

[DjRalford]

Had baked thighs topped with Gouda and Parma ham, with a pile of asparagus and green beans for dinner yesterday, absolutely delicious.

Top tip, take the skin off with 10 minutes to go and put the cheese and ham on and resecure the skin over the top with cocktail sticks.

 

[obijkenobi]

Had another cheat day yesterday....trying to do better this next week though.

 

[DjRalford]

Today

Streaky bacon, eggs, mushrooms

Brie wrapped in salami, pepperami, 50g dry roasted peanuts.

1/4 pounder topped with Gouda, beef grillsteak, pork sausages, cauliflower, broccoli & carrots in butter.

 

[Delio]

Did my first weigh in after nearly two weeks and I went down 14 lbs. I know a lot of that is prob water but I'm pretty happy to see some progress.

 

[HariKari]

Is sugar ok as long as it does not take you over you net carb goal or should it be totally avoided? Some of my favourite sauces contain sugar...

Keep it under 10g a meal/50g a day. Shoot for zero. Just be aware of the amount of sauce you are using.

 

[ColdPizza]

Did my first weigh in after nearly two weeks and I went down 14 lbs. I know a lot of that is prob water but I'm pretty happy to see some progress.

I don't see how more than 5-8 pounds of that was water unless you were big to begin with.

 

[Delio]

I don't see how more than 5-8 pounds of that was water unless you were big to begin with.

heh started at 404 so yeah Im big.

 

[ColdPizza]

heh started at 404 so yeah Im big.

Still, that's 14 less pounds you're carrying around. Good job.

 

[Delio]

Still, that's 14 less pounds you're carrying around. Good job.

Thank you! It really made me feel good and gave me a nice shot of motivation to keep going.

 

[infinitys_7th]

Did my first weigh in after nearly two weeks and I went down 14 lbs. I know a lot of that is prob water but I'm pretty happy to see some progress.

^5

It was water weight, but think of it as indication that you are on your way to your goal. That water weight gone means the main impediments to ketosis are out of the way.

I know I mentioned earlier, but I started at 380 and lost down to 230 on keto. It definitely worked for me, and I wish you luck on your own journey. And it is a journey.

 

[Weckum]

^5

It was water weight, but think of it as indication that you are on your way to your goal. That water weight gone means the main impediments to ketosis are out of the way.

I know I mentioned earlier, but I started at 380 and lost down to 230 on keto. It definitely worked for me, and I wish you luck on your own journey. And it is a journey.

Also, losing that many in such a short time is a great motivator, even though you know it's water weight.

 

[ColdPizza]

I feel like after day 4 of <50g carbs I'm feeling a little of the effects of carb flu. Not too bad tho. Just feel I'm dragging and a little hazy.

 

[Evolved1]

Interesting thread. I found keto to be super confusing when I was researching myself... like going down a rabbit hole... just too much noise, and even though I have some knowledge of nutrition, I couldn't find my feet. Sometimes I'd rather just stick to what I know than wade out into the weeds.

 

[oxidax]

I hear Joe Rogan talk about it all the time on his podcast. I really want to get into it because it doesn't sound boring at all. I think I can really pull it off if I inform myself better. I mean I guess what OP says he eats it's enough for me to have an idea but I dontnknow what I shouldn't eat or when to drink ketos, what else to eat, how much, how often etc etc.

Anybody?

I don't think my diet is ketogenic, maybe it is a little? Idk.. But I've been eating for breakfast coconut flour bread with eggs and avocado and a slice or two of Turkey bacon. Sometimes just fruits or eggs and veggies. For lunch quinoa with veggies and either pork, chicken or beef and sometimes I do sweet potatoes instead of quinoa or just veggies and meat/poultry. Now the thing is that I'm a mailman so I eat lunch when I get home at around 5 or 6pm. I eat nuts or fruits in the am as a snack so I don't get hungry till I get home. Sometimes a quest bar and plenty of water. So since my lunch really is my dinner I just drink a glass of almond milk after my p90x3 workout.

 

[Deleted member 17706]

That diet is certainly not ketogenic in any sense. Sounds like a pretty common medium-carb/protein low-fat diet, honestly.

 

[Deleted member 1159]

Interesting thread. I found keto to be super confusing when I was researching myself... like going down a rabbit hole... just too much noise, and even though I have some knowledge of nutrition, I couldn't find my feet. Sometimes I'd rather just stick to what I know than wade out into the weeds.

It's not really all that complicated when it comes to sticking to the diet. The science of it can get a bit complex, but if you're just looking to diet: stick to your macros (carbs/protein/fat) daily and the weight comes off amazingly fast.

 

[Violet_0]

made a second attempt at baking keto "bread" today, this time for strawberry shortcakes. It didn't look anything like the reference pic and I had to go off-recipe, but - I'm actually really happy with the result. Yay. I just used three eggs, 150g creme fraiche and a vanilla bean, a tiny amount of baking powder, strawberries and some heavy cream

for my daily bread needs, I made the switch to protein bread. 3,6g carbs per slice, but so worth it

 

[Ixian]

made a second attempt at baking keto "bread" today, this time for strawberry shortcakes. It didn't look anything like the reference pic and I had to go off-recipe, but - I'm actually really happy with the result. Yay. I just used three eggs, 150g creme fraiche and a vanilla bean, a tiny amount of baking powder, strawberries and some heavy cream

for my daily bread needs, I made the switch to protein bread. 3,6g carbs per slice, but so worth it

Recipe? Also is the protein bread something you make yourself, or something you buy?

Interesting thread. I found keto to be super confusing when I was researching myself... like going down a rabbit hole... just too much noise, and even though I have some knowledge of nutrition, I couldn't find my feet. Sometimes I'd rather just stick to what I know than wade out into the weeds.

This can be applied to pretty much anything fitness related (or going beyond that... anything really). You don't really need to go that deep to get results.

 

[Violet_0]

Recipe? Also is the protein bread something you make yourself, or something you buy?

http://www.ruled.me/easy-keto-strawberry-shortcakes/

mine looks not nearly as nice (not at all), probably because I used creme fraiche instead of cream cheese and also I'm not good at this yet. Gotta say though, the cake base is really tasty despite the non-flattering appearance, creme fraiche + vanilla goes together well. I want to replace the heavy creme with something else for the topping next time, it's too calories dense while not really filling
pic, lol

I buy the bread at the supermarket, don't know if it's feasible to make your own

 

[Evolved1]

This can be applied to pretty much anything fitness related (or going beyond that... anything really). You don't really need to go that deep to get results.

Depends. For example I have a pretty good grip on calorie deficits. I don't know everything, but still have a strong bullshit detector when I read or hear folks' opinions on the topic.

But getting into keto, I start reading about the importance of sodium and how not having enough (what seems pretty excessive -- and I don't even try to limit sodium btw) can undermine an otherwise good plan, and I honestly don't know if that's bullshit. Or if its importance is just being exaggerated by the author, or what.

That's nothing against keto. It's on me. I was just saying I don't like that credulous feeling of not being able to really vet sources. And there is a lot of noise out there when you start digging.

 

[Arsenic Yellow]

So I got my Onnit flavored mct oil. So far, I've tried the coconut and strawberry (used them both as salad dressings) and they are pretty awesome!!! I typically put coconut oil in things that are hot (cooking, coffee, tea, etc.) and mct oil for cold things (protein shakes, smoothies/juices/ dressings).

Haven't tried the vanilla yet, but I'm thinking it'll be good in shakes.

I'd definitely recommend them and they will be a staple in my keto pantry.


Picked up some Wink Ice cream today, 12g net carbs for the entire pint, 3g net per serving. Picked up the cake batter flavor and will eat it tonight and let y'all know how it is.

 

[Deleted member 1159]

Depends. For example I have a pretty good grip on calorie deficits. I don't know everything, but still have a strong bullshit detector when I read or hear folks' opinions on the topic.

But getting into keto, I start reading about the importance of sodium and how not having enough (what seems pretty excessive -- and I don't even try to limit sodium btw) can undermine an otherwise good plan, and I honestly don't know if that's bullshit. Or if its importance is just being exaggerated by the author, or what.

That's nothing against keto. It's on me. I was just saying I don't like that credulous feeling of not being able to really vet sources. And there is a lot of noise out there when you start digging.

What happens is you tend to shed water and end up drinking a lot more of it, which in turn makes you pee quite often. If you don't supplement your salt intake somehow, you can experience some side effects. Personally, I start cramping up more frequently or feeling sort of like I've got the "keto flu" symptoms. Usually drinking some broth or adding more salt than normal to vegetables does the trick.

 

[infinitys_7th]

What happens is you tend to shed water and end up drinking a lot more of it, which in turn makes you pee quite often. If you don't supplement your salt intake somehow, you can experience some side effects. Personally, I start cramping up more frequently or feeling sort of like I've got the "keto flu" symptoms. Usually drinking some broth or adding more salt than normal to vegetables does the trick.

Another good thing is to make a custom electrolyte mix from sodium and potassium salts.

I hate potassium salt's flavor, so that works well to mask.

TBH, I got caught by this initially (especially with all the water I drank). I never used broth though - I put my salt mix in water and drank it when I felt dehydrated. Now I just salt the heck out of everything I eat.

 

[ColdPizza]

Totally cheated with some steamed white rice. Back on the saddle tomorrow.

 

[Cerity]

Yeah cramping and headaches are a real thing if I don't keep on top of salts. I use electrolyte capsules, I've never been fond of the idea of downing a cup or two of broth.

Had a pretty big cheat meal yesterday, massive bowl of pho. Hopped back on the train with korean bbq for dinner, love that pork belly.

 

[oxidax]

After a long chat with a friend of mine who eats 100% ketogenic, I decided to start my journey following the diet to the dot.

It all went well until I was dying of hunger at around 3pm and my girlfriend came home with KFC.

FUCK!

Closing the day with 111g protein 202g of carbs and 122g Fat according to MyFitnessPal.

I guess day 0 will be tomorrow

 

[infinitys_7th]

After a long chat with a friend of mine who eats 100% ketogenic, I decided to start my journey following the diet to the dot.

It all went well until I was dying of hunger at around 3pm and my girlfriend came home with KFC.

FUCK!

Closing the day with 111g protein 202g of carbs and 122g Fat according to MyFitnessPal.

I guess day 0 will be tomorrow

KFC chicken is fine in the future - just toss the breading. Fried chicken is even preferable for higher fat content - I eat it all the time, and I love wings as well. Just have to watch breading and sauces.

The sides aren't though, except maybe green beans...do they have those at KFC or is that just Bojangles?

 

[obijkenobi]

Any reason to avoid consuming creatine after working out while on this diet?

 

[ColdPizza]

Wow, I was so damn tempted t have a giant bowl of salsa and chips so I compromised on half a mashed avocado, an oz of extra sharp cheddar and a little salsa (3 tbsp). Just ate it with a spoon instead of chips. Crisis averted.

 

[nekroseven]

Been about 4 weeks on low(er)-carb. Some things I learned:

1. A cast-iron skillet is great for making steak
2. Siggi's yogurt and Halo Top ice cream are amazing
3. Parsnip chips are awful compared to pork rinds
4. Wheat or carbs/sugar make me break out
5. Avocados and eggs are your best friends
6. Dark chocolate helps with sweet cravings
7. You will lose a few pounds of water weight quickly
8. No more bloat after meals and less gas
9. I can still run 3-4 miles without eating carbs that day