New to Keto

Hello, my friend and I are starting to do Keto together; boy is it overwhelming!  I have a few questions:
1.  If we each stay within/meet our daily carbs, but fall short (25% - 40%) of our protein and fats, will our bodies not go into ketosis because we still have more carbs than the other 2 macros? Does my question make sense?😀
2. Regarding fat bombs: Is there a recipe? How do I use them?
3. Conflicting information about exercising while on Keto; yes or no? How about body building?
Thank you!

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  • I don’t know the answer, but I’m also new and wondering if I hit the 70% fat and stay below my carbs & protein, then will I still go into ketosis? Or are these ratios/amounts crucial to eat?

  • Welcome to keto!  A few thoughts: staying below your carbs limit is key to achieving and maintaining ketosis.  Most readings say to keep them between 20 and 50, but over time you’ll develop your own personal limit (I have to keep mine at 12 or below).  You can set your limits in the settings tab.  If you can keep below your carb limit, that would be good (less sugar to burn means your body will have to look elsewhere (fats) for energy).

    Your protein levels sustain functions (think, muscles, strength, etc), so hitting that goal is important.  Try not to go over your protein limit as excess proteins can be converted to glucose and that defeats the whole purpose.

    Fat limits: consider this - particularly when just starting out - if you limit your carbs and force your body to burn fat, you can give it dietary fat (food you eat) or limit food fats and force your body to burn stored fat.  So limiting your fat at the beginning will generate good weight loss results.  

    Summary: stay below your carb limit, don’t exceed your protein limit, and eat fats until your full, but less fat eaten means more body fat burned.

    Hope this helps, and good luck!

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  • Also, no problem with exercising.  It burns fuel, and that helps with weight loss.

    as for fat bombs, there are several recipes out in the menu section of the app.  Bullet coffee, etc.  easy to make, but you can also just add an extra tablespoon (or two!) of butter to your cooking and increase fat intake.  Simple and effective.

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  • Carriela yes, you should hit ketosis.  Carbs way down, dont exceed protein, and fat til you’re full.  Keeping fats lower at the beginning will help force your body to burn stored fat.  Good luck! 

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  • Pat , your explanation makes perfect sense.  Hit the protein limit, stay under the carb limit, and add fats  (like butter or avocados) or snack on fats (like nuts), if your hungry.   I have been trying to hit all the macros and I force myself to have a snack when I was not hungry.  I have been consistently loosing weight, so I haven't screwed up yet.  I think your advice will help me going forward.

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  • Rick Great news, keep it up!  I’m starting to see more readings (BTW, all my readings are centered on medical or vetted by a Dr; I stay away from ‘billy bob’s blog’ and the like - too easy to read made-up stuff...) anyway, I’m reading more stuff about you don’t need to snack if you’re not hungry; it’s simply available if you are.  Makes sense to me!  

    Keto on!

  • Dr. Eric Berg (he has a channel on YouTube) has very good explainers. He helped me sort all the info out, and made it pretty easy to understand.

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  • I was thinking of doing keto diet but I wasn't sure if I like it. So, first what I decided to do was just to try to include few keto meals into my diet. I think it is very important to like what you eating if you want to stick to a certain diet. One of the meals I like is

    Bacon and Kimchi Deviled Eggs

    Here's a recipe:

    3 Eggs, hard boiled
    1 Tbsp Mayonnaise
    1 Tbsp Kimchi, chopped
    1 Tbsp Bacon bits
    1/2 tsp light Soy Sauce
    2 tsp chopped Spring Onions
    1 tsp toasted Sesame Seeds

    1) Peel eggs and cut in half. Separate yolks from the whites.
    2) Combine egg yolks, mayonnaise, kimchi, bacon bits, soy sauce, and spring onions in a bowl. Mix until well combined.
    3) Spoon mixture into egg white halves.
    4) Garnish with spring onions and sesame seeds.

    Nutritional Information:
    Energy - 339 kcal
    Protein - 20g (25%)
    Fat - 26g (70%)
    Carbohydrates - 4g (5%)
    Fiber - 1g

    At the moment, I am not on full keto diet but I am actively exercising and feeling great. Sorry, I can't answer other questions as I am new to this as well.

  • Pat F thanks for the info. Makes sense about the fats. 

  • Julie thanks!

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