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It is a shock at first! Welcome.
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I am a WW member. I just started Keto as well. I love it, but it is hard, after all those years of low fat this and non-fat that to take the plunge, but I am loving eating food that tastes really good, and is really good for me. Welcome, from one newbie and WW to another.
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Check out Thomas DeLauer on youtube. I think he is an excellent resource. He primarily focuses on fasting and ketogenesis.
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Hi. I am also a WW member but am going to ditch WW and start Keto next week. I am nervous and excited at the same time! Just trying to figure out what to eat and make a grocery list. Anyone have any lunch ideas that I could make up on Sunday that would take me through most of the week? I'm looking to get some veggies in at lunch time but am seeing lots of meats and cheeses for lunch. Any suggestions would be greatly appreciated!
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Focus on protein and low carb veggies (greens, cauliflower, squash, tomato, avocados).
Your protein number is a goal to hit. If you hit that, and you let yourself use some butter and oils, you will be okay on fat. You don't have to get in all your fat, there is plenty on your body for it to "eat."
The hardest part at first for most people is keeping the carbs under whatever macro you picked. Basically you have to eliminate all breads/crackers/rice/pasta unless specialty items.
You can't go wrong with protein plus veggie. For lunch today, I had sauteed cod and brussels sprouts.
Another good keto meal is protein on greens plus low carb dressing (like simple oil & vinegar).
You can cook up lots of protein you like and bag in 30g portions (an optimal portion - do what fits you), ready to pair with a veggie or throw in a salad.
Keep it simple at first, it is a hard enough change without making a bunch of complicated recipes. Throw those in when you have time/get bored/need something special.
Survival tips - have on hand canned fish (like sardines or my preferred kippered herrings or tuna chunks), low carb beef jerky if you like jerky (you have to search a bit for low carb, most has too much sugar), boiled eggs and other good protein/fat sources if things go awry and you need food fast!
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This is a very different way of eating - you need to make sure you get electrolytes in! Bullion cubes will do in a snap to relieve "keto flu." Ideally, get an electrolyte mix that has a 4:1 ratio of potassium to sodium such as Dr. Bergs. Salt will help but potassium and salt in the 4:1 ratio will help more.
Top 3 supplements that will help you: Vit D3, Magnesium Malate and DHA. Your body releases a lot of fluid on keto - hence the big first week losses for many folk. This is why electrolytes are critical.
Don't get discouraged if your losses aren't like those posted. People always post the good news, not so much the bad. This way of eating takes a while to learn. Be nice to yourself!
