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I’m right there with you - overwhelmed for sure and stressing about if I’m doing it right. I read another post that said forget the tracking and just focus on low carbs and eat eggs, cheese, meat, olives and a few lower carb veggies for the first week. Then on the second week try to start tracking your macros. Idk if it’s right but that’s what I’m doing. Went to Costco and stocked up on good Keto things to eat.
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tothestage81b1e0 Don’t get stressed. We want you to be not stressed so you can focus on keto and get to the goals you have. Do track your carbs. Starting out that’s the most important thing right now. Then manage macros and such after a few weeks. Only eat when hungry, and only until satisfied. I remember the first time I decided to make keto pizza. I felt like a dream had come true, probably even shed a tear because it was so much like the real thing. I had to stop myself from over indulging. Once you get past fat adaptation and through possibly a keto flu, your golden. All down hill from there. Also, put the scale away for a bit. This can hinder progress. I weigh in only about every two- three weeks now. Progress was slow on the scale at first, but after month three the jeans got big!
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jenniferwilliamsaz7eee I agree with badmojomn , don't stress over doing it right or wrong when starting Keto. Just count your carbs and later you will notice your hunger decrease significantly.
I have been doing this diet for a while and lost a total of 63 pounds. Now I have to remind myself to eat something when I realize I had nothing for breakfast and lunch. Just aren't hungry. This is the only way and best diet ever. 18-20 carbs a day!
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tothestage81b1e0 Supplements is up to you, I didn't take any.
Fiber I did do take because it helps ones Plumbing. I used Phsyllium husk (organic) because it has no additives and no sweeteners added. You dissolve it in some water and chuck it down. To me it was more tolerable then the flavored and sweeten stuff. Good luck and sticking to a goal is a Super Power 😋
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Keep it simple. I was all freaked at the beginning thinking I had to have a bunch of stuff on hand and at work, most of which is still sitting around or spoiled (sorry mini- guacamole’s). I don’t snack during the day at all anymore- don’t need to. I might have a snack at night, but that’s really entertainment related, not due to hunger. Read some books (keto clarity is pretty user friendly and is mostly personal story with a whole lot of doctors and scientist quotes and content). This an eating plan to educate yourself on as it’s a compete switch of your body’s fueling process.
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On the topic of fiber- and the whole issue of our supposed daily requirement. Not that I think fiber is a bad thing but it’s more important that everyone listens to their own body. What fiber did the Inuit eat on their totally keto diet? No one’s heard of them having a constipation problem. I know I’m eating less fiber now than on a carb rich diet but all my intestinal issues including symptoms related to leaky gut plus gas have calmed down completely. I’m regular as rain and my “deposits” are perfect and unforced. I don’t even have acid reflux anymore (so much for that endoscopy I paid for a couple of years ago) and I drink diet sodas (I know, I know..bad for you..but one battle at a time) which are supposed to contribute to reflux. If you find you need fiber supplementation use it but not just because the U.S. dietary guidelines have told you to. Remember, those guidelines encourage high carbs and only recently changed the language on sugar to “moderate” (which is still crap advice).
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Welcome. Carbs are a limit not a goal. Eat as few as is comfortable. Protein is a goal and a limit, get as close as possible. Fat is a goal, meet it or modestly exceed it. Calories do matter. If you want to lose weight you have to eat fewer calories than you burn. The percentages on your wheel are more important than your macro numbers. You need to keep Carbs and Protein under your goal percentages, even on days when you are eating a low number of calories. Eat as clean as you can. Get your carbs from fresh vegetables as much as possible. Don't let yourself fall into dietary ruts, there are lots of great recipes available so keep it interesting. You are going to get a lot of information, and some of it will directly conflict or just not work for you. Be your own keto coach, do research and find the path that works best for you. Be patient, you may or may not experience rapid weight loss, slow weight loss, roller coaster weight loss, and plateaus. You didn't put this weight on in a day or a month, and you won't take it off in a day or a month. Take joy in your decision to give yourself the gift of better health.