tag:blogger.com,1999:blog-4839697656674262294.post5585908769768077205..comments2024-03-19T05:18:49.316-06:00Comments on Kickin' Carb Clutter: How to Get Into Ketosis in Less Than 3 DaysVickie Ewellhttp://www.blogger.com/profile/09933461203986015406noreply@blogger.comBlogger211125tag:blogger.com,1999:blog-4839697656674262294.post-91511531812341169622018-04-14T12:58:33.379-06:002018-04-14T12:58:33.379-06:00If you can only eat halal meat and chicken, then j...If you can only eat halal meat and chicken, then just substitute those meats for whatever I have in our sample menus.<br /><br />Basic low carb = meat, vegetables, salad, eggs, cheese, and healthy fats. There's no restriction on quantities unless you want to get into ketosis fast. If hungry, just eat more meat or chicken. Once you're in ketosis, your appetite will drop tremendously, but up until then eat, eat, and eat. Just limit vegetables to 20 carbs. (2 cups of salad and 1 cup of cooked vegetables.) Eat as much meat, eggs, and cheese as you want. Curry is fine if its just meat and spices. A little bit of cream would be okay too. (Sorry, but I'm not knowledgeable in muslim tradition.)<br /><br />Check out our article on templates. You might find this one helpful. It lets you sub in whatever you want to eat:<br /><br />https://kickincarbclutter.blogspot.com/2015/01/low-carb-diet-plan-templates-for-atkins.html<br /><br />And how to do Atkins Induction correctly lists everything you "can" eat; just choose what foods fit in with your spiritual needs.<br /><br />https://kickincarbclutter.blogspot.com/2014/02/how-to-do-atkins-induction-diet.html<br />Vickie Ewellhttps://www.blogger.com/profile/09933461203986015406noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-25774982169099198892018-04-14T02:42:21.209-06:002018-04-14T02:42:21.209-06:00Hi vickie. Im a muslim and can only eat halal meat...Hi vickie. Im a muslim and can only eat halal meat and chicken. How do i go about this diet? I have so much weight to lose - 30kg. Atm ive bought the cambridge weight plan but im so hungry all the time as im doing sole source, last night i couldnt hack it and give in but i think if i stuck to it i would have been in ketosis as i was having the classic symptoms. I absolutely love curry, we dont use cream or yogurt in it just chicken or meat and fresh ingredients and spices. If i was to do keto can i still eat currys? <br />Please help im desperate with ramadhan around the corner, i live with a big family as well who eat alot of carbs so its very hard eating separately to them. Anonymoushttps://www.blogger.com/profile/05001881312379007042noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-85120150221548549182018-04-12T14:32:39.669-06:002018-04-12T14:32:39.669-06:00Hi Halina. Here are my thoughts . . .
When there&...Hi Halina. Here are my thoughts . . .<br /><br />When there's no weight loss for an extended period of time, what you're doing is "maintenance."<br /><br />I can completely understand the difficulties in using an app. Many people have the same problem, so I ran your stats through the keto calculator and the macros you're using look good. Your current maintenance level of calories is about 1680, considering your level of activity, so 1400 calories is only going to give you a very slight deficit -- easy to overshoot. Your macros, however, don't add up to 1400 calories. They are lower than that.<br /><br />Lazy keto rarely works for those who are close to goal weight because it's so easy to overestimate, especially if you aren't weighing and measuring out your food.<br /><br />In addition, intense exercise and keto do NOT go together. Keto uses the starvation pathway, so if you're doing anything that takes your heartbeat up over 130 beats per minute, it is going to cause your metabolism to slow way down to conserve energy. <br /><br />Weight training is GREAT. Yoga is GREAT. Both of those go well with keto. I don't know how "intense" your power walks are, though, so you might want to check that out and maybe tone them down a bit if your heart is racing too much.<br /><br />However, in my personal opinion, I'm betting that the stall is due to the wine. Wine has 1/2 to 1 carb per ounce, depending on the amount of sugar in it, and that can add up pretty fast. An average 5 ounce glass of wine will cost you 4 carbs, so 2 to 4 glasses would be 8 to 16 carbs for that day in just wine. <br /><br />The frequency of wine days will also make a difference. Alcohol doesn't kick you out of ketosis (the sugar in the wine WILL, though; lots of people stall on wine), but it does put ketosis on hold until all of the alcohol has been processed by the body. <br /><br />The body judges alcohol to be a poison, so when alcohol comes in, everything you eat along with it gets stored. Your bloodstream gets cleared of fats and sugars. And the body goes to work burning the alcohol for fuel instead of ketones or fats. Once the alcohol is gone, ketosis continues where it left off.Vickie Ewellhttps://www.blogger.com/profile/09933461203986015406noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-20279141171006144912018-04-11T22:09:40.924-06:002018-04-11T22:09:40.924-06:00Hello Vicky ! Finally I found a blogspot that actu...Hello Vicky ! Finally I found a blogspot that actually make sense.Thank you! To me you make lots of sense and I'm hopping I will be able to find help .<br />I'm 57 old female at 5'6' 167 lb . I want to loose 15-20 lb . My whole weight is located in my mid section and breast . I have underweight legs and arms and almost no butt :/ I practice water with lemon 2 weeks fasting every January for last 25 years. So I did that last two weeks of January and continued with Keto. At the beginning I was gaining weight as I always do post fasting. Then It stoped but I have never been able to loose any weight since on Keto.I can't tell that I was very strict on it as calculating even on the apps was a greatly difficult . So my Keto was more of a lazy kind. Going on Keto was a revers eating habit . I came from clean eating ,no junk food no sugar at all,no gluten and no gluten free food, rather low fat healthy choices .I only like some dry red wine here and there :( . Overall I currently eat less than 30 gr of carbs often less th an 20 , mostly 25gr , 80-100 gr of fat ,85 -90 protein ....but mostly under 1400 calories on a no wine days and relatively more on 2-4 glasses of wine days . I exercise 3-4 times a week , yoga ,power walks and weight training. Most days I get 10.000 steps on my fitbit watch .<br />I check my keto status on urine strips, and most of the time they are below keto stage . Sometimes here and there the color wound be darker around 0.5-1.0 . Bottom line ...I can't loose weight at all ! Help !!! Whats wrong with me ? ...:( Halina Malinahttps://www.blogger.com/profile/17869121173258826806noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-61255534195270354252018-04-09T10:39:24.615-06:002018-04-09T10:39:24.615-06:00No. Taking insulin will not make it harder to get ...No. Taking insulin will not make it harder to get into dietary ketosis. Ketosis is based on the amount of liver glycogen you have, and since it depletes quickly and this is day 18 for you, you're already there! <br /><br />Insulin can be problematic for Type 2's, but that's because they are insulin resistant. For Type 1, it's simply a matter of dialing in your insulin to fit what you're eating. The benefit of ketosis for Type 1's is the blood glucose improvement and hunger reduction. Both make dieting so much easier. Vickie Ewellhttps://www.blogger.com/profile/09933461203986015406noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-8744508592042772092018-04-09T00:59:09.906-06:002018-04-09T00:59:09.906-06:00Hello,
I am curious to know. I am on day 18 and ...Hello,<br /><br />I am curious to know. I am on day 18 and focussing on how I am feeling as opposed to numbers and stressing myself out. I have type 1 diabetes and have reduced my insulin by 20-40 units per day.. every day and had perfect blood sugars no matter when I test them. That to me is success! I also do have ALOT of weight to lose so plan to kick things into gear harder this week. My question for you is ... does taking insulin (through a pump) make it harder to get into ketosis? In advance, thank you!Anonymoushttps://www.blogger.com/profile/00162100064548882119noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-4473478130027910332017-09-21T08:03:28.084-06:002017-09-21T08:03:28.084-06:00Thanks Vickie, that is really helpful info. I hadn...Thanks Vickie, that is really helpful info. I hadn't thought of it as "fat loss" just weight loss. As far as sweating goes, would it be better to drink smart water with electrolytes than just bottled water? I work out 4 days per week already, treadmill, swimming, POUND so I have my exercise in check too! I am excited about trying this...I just know I had to be in ketosis after the surgery not eating much (I have not had one piece of bread since surgery and leave the rice/taters alone and eat salad with my protein.so that is not going got be an issue! My question to you is this...my doctor mentioned you need protein but not too much or it turns to glucose. I have not needed any diabetes meds since my surgery in Dec 2016 and am 60 lbs lighter (I lost all of that in the first 2.5 months after surgery) but now can't get the scale to move either way! My doctor recommended the Keto diet so I have been online studying and your blog came up! Thank you for sharing your article about How to Get Into Ketosis in Less Than 3 Days. If You interested to know more information please visit http://onedaytop.com/excess-salt-build-diabetes-hazard/Anonymoushttps://www.blogger.com/profile/12494423740095742620noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-32747598137217436292017-07-15T16:09:58.926-06:002017-07-15T16:09:58.926-06:00You're welcome. Becoming fat adapted is what t...You're welcome. Becoming fat adapted is what takes a bit longer. Fat adaption is when the body starts making the enzyme that helps you burn fat for fuel easier. Vickie Ewellhttps://www.blogger.com/profile/09933461203986015406noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-75369217721939335032017-07-14T07:05:25.789-06:002017-07-14T07:05:25.789-06:00I started my keto diet 5 days ago and wondered if ...I started my keto diet 5 days ago and wondered if I am already in ketosis as I read somewhere that it can take up to 2 week to fall into proper ketosis. I guess I did everything right without even knowing it. I already eat low carb before and I exercised on second day which pushed me into ketosis faster.<br /><br />ThanksAnonymoushttps://www.blogger.com/profile/15468948910971378472noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-85451352692159730732017-06-28T06:21:41.908-06:002017-06-28T06:21:41.908-06:00I have diverticulosis and need to have a lot of fi...I have diverticulosis and need to have a lot of fiber each day - at least 22 grams. What is your suggestion for trying to get that amount in all 3 days.<br />Anonymoushttps://www.blogger.com/profile/17601970357075843720noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-32615531136111696232017-06-06T14:50:51.307-06:002017-06-06T14:50:51.307-06:00Thanks Vickie! I appreciate all of your help!Thanks Vickie! I appreciate all of your help!Anonymoushttps://www.blogger.com/profile/11752906753566058673noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-29543587655482297552017-06-06T14:31:11.553-06:002017-06-06T14:31:11.553-06:00Thanks. I don't know anything about MCT oil. I...Thanks. I don't know anything about MCT oil. I've never used it and have never spoke with someone who has either. Vickie Ewellhttps://www.blogger.com/profile/09933461203986015406noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-72038434978646277532017-06-06T14:20:22.105-06:002017-06-06T14:20:22.105-06:00You are a wealth of knowledge my friend! You need ...You are a wealth of knowledge my friend! You need to write a book! I checked out the Keto books that are online and although some of them have good information they have more recipes than straight knowledge about the diet. I had one more question for you if you do not mind...what do you think of the MCT oil softgels? Should I take them and if so how many a day? Reading all the internet sites is overwhelming and you have made it easy to understand! I look forward to diving into this and seeing the results.Anonymoushttps://www.blogger.com/profile/11752906753566058673noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-13137717439792957222017-06-06T14:00:18.427-06:002017-06-06T14:00:18.427-06:00On Keto, the protein recommendation is to eat 0.8 ...On Keto, the protein recommendation is to eat 0.8 grams of protein per pound of lean body mass you have. Lean body mass is everything that isn't fat, so it's often difficult to determine. <br /><br />I usually tell people to eat between 72 and 90 grams of protein a day now, just because that's usually the number it woks out to be anyway. That's 12 to 16 ounces a day. <br /><br />To put that in terms of volume, 1 cup of chopped chicken is 44 grams, so it would take a little more than 2 cups of chopped chicken to reach 90 grams of protein. In your condition, it would be difficult for you to overeat protein. You'd have to stretch out your stomach or eat nothing but meat only. <br /><br />And even then, it's a long, complex process for the body to turn amino acids into glucose. It prefers not to, as it can burn amino acids directly for energy without conversion, which is what it does during the first week of keto.<br /><br />The body "can" choose to turn some amino acids to glucose, if needed. Gluconeogenesis is demand driven. The body won't do it until it's absolutely necessary to your survival because the brain still needs about 30 to 40 carbs a day, but you'd have to eat a ton of protein before that happens. <br /><br />Plus, the body can make glucose out of non-essential amino acids, the type you don't have to eat. <br /><br />So, nope. You don't have to worry. <br /><br />Coconut milk makes really good protein shakes. It's much creamier than almond milk. Many keto dieters use heavy whipping cream, but they have a tendency to go over in calories that way.Vickie Ewellhttps://www.blogger.com/profile/09933461203986015406noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-84101119525844755352017-06-06T12:58:31.504-06:002017-06-06T12:58:31.504-06:00So I am looking at going 850 calories per day with...So I am looking at going 850 calories per day with the Keto plan and my doctor said that should be about what I need to get the fat burning off me again. I work out 4 days per week already, treadmill, swimming, POUND so I have my exercise in check too! I am excited about trying this...I just know I had to be in ketosis after the surgery not eating much (I have not had one piece of bread since surgery and leave the rice/taters alone and eat salad with my protein.so that is not going got be an issue! My question to you is this...my doctor mentioned you need protein but not too much or it turns to glucose. How much protein does one need during the keto diet? Should I be worried about how much protein I am getting if it is too much? I like the idea of meat, cheese and protein shakes LOL Doc said to use coconut milk in my shakes moving forward so I don't get the sugars from the cow milk! I am learning so much from you, thanks Vickie! I am hoping to be a great bariatric success story and share this with my group and others that are stalling!<br />Anonymoushttps://www.blogger.com/profile/11752906753566058673noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-36638588616967431192017-06-06T12:35:48.875-06:002017-06-06T12:35:48.875-06:00Ketosis and high-protein diets do kill your appeti...Ketosis and high-protein diets do kill your appetite. Leptin is finally able to communicate with the brain and tell it exactly how much body fat you have available for use. <br /><br />The brain uses the amount of Leptin that gets past the blood brain barrier to determine that, so anything that disrupts Leptin from getting into the brain will cause a miscommunication problem.<br /><br />At the same time, the hypothalamus will also be trying to do things that bring your energy deficit back into balance, which is what eventually happens to most dieters. Weight loss stops because of the adaptions the body has made to what you're currently doing. <br /><br />If that's what's going on, you have to disrupt the energy balance again.<br /><br />Whether Keto is enough by itself to get the scales moving downward again, or whether you'll need to also drop your calories a bit, depends on how many carbs you're currently eating. Most low-carb experts believe you're in ketosis if eating anything less than 50 a day.<br /><br />In my own weight-loss journey, I had to drop my calories to 950 a day to see results, but I'm post-menopause and only 5 feet tall, so that's what it took to see a 2 pound per week drop on the scale for me.<br /><br />To answer your original question: <br /><br />To get into ketosis requires you to ditch the carbs, so the fastest way is to eat only meat, eggs, and cheese OR 3 to 5 protein shakes a day (or a combo of those to reach your protein target), but most people can't do that, which is why Atkins allowed his patients and readers to have 2 cups of salad a day, with oil-and-vinegar dressing. In 2002, he allowed both the salad and 1 cup of cooked vegetables. <br /><br />But that's a lot of food volume.<br /><br />In your situation, it would be okay to ditch the salad and substitute a cup of cooked vegetables per day, to keep the carbs low and lower the volume to get into ketosis faster. Use a generous pat of butter on the vegetables.<br /><br />You'll also want to choose foods with a higher protein-to-volume ratio like chicken or tuna. For example, a 1/2 cup of cooked, chopped chicken is 21 grams of protein, while 2 scrambled eggs are only 12. <br /><br />The chicken will give you more room for vegetables than the eggs will, because it will take a lot of eggs to reach your protein target. You could also use a homemade protein shake for a snack to drive up your protein count for the day, if you wanted to do eggs at a meal.<br /><br />I've been cruising a few "after weight loss surgery" blogs this morning, and most people are not getting enough protein and filling their meal-volume with starchy carbs like bread. I only found a couple of blogs still active, but the ones I looked at gave me a few ideas for the post.Vickie Ewellhttps://www.blogger.com/profile/09933461203986015406noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-71729348667246545962017-06-06T09:21:38.634-06:002017-06-06T09:21:38.634-06:00Thank you so much Vickie! I can eat a couple of s...Thank you so much Vickie! I can eat a couple of snacks per day....what I have been doing is 6 small meals a day at about 200 calories each....it is easier for me to eat this way as some foods, like meat, fill me up quicker and I can't get a full cup in so I have been doing the six small meals so I am able to gain enough nutrition from food. I believe everybody is different but I think 1 to 2 cups per meal is the normal about 6 months after surgery for most. However with this insulin resistance I am experiencing even at 1200 cal a day I am no longer losing and in a huge stall! Thus, the keto diet was recommended to me by my doctor to get myself in ketosis and out of this stall. I appreciate all your help and knowledge!Anonymoushttps://www.blogger.com/profile/11752906753566058673noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-47507307218824462182017-06-06T07:54:14.389-06:002017-06-06T07:54:14.389-06:00This would make a great topic for a post. I haven&...This would make a great topic for a post. I haven't talked about weight-loss surgery meals on the blog before. Can you do a couple of snacks a day, along with 3 meals, or just three meals of 1 cup each? My sister in law had gastric bypass a few years ago, and was able to eat a couple small snacks in addition to her meals - but I want the post to help as many folks as I can. What's the norm? Or is it extremely variable? <br /><br />I'll start pulling together some ideas to help you. With that type of volume, you're looking at an extended Induction that broadens food choices as you go, so it would be helpful for those who can't do more than 20 carbs a day, as well.Vickie Ewellhttps://www.blogger.com/profile/09933461203986015406noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-56738501401800092012017-06-05T18:00:31.938-06:002017-06-05T18:00:31.938-06:00Hi Vickie! I am post bariatric surgery (sleeve gas...Hi Vickie! I am post bariatric surgery (sleeve gastrectomy) and have hit quite a stall. I have not needed any diabetes meds since my surgery in Dec 2016 and am 60 lbs lighter (I lost all of that in the first 2.5 months after surgery) but now can't get the scale to move either way! My doctor recommended the Keto diet so I have been online studying and your blog came up! Thank you for all this wonderful information! My question is since I have had bariatric surgery and my stomach can only hold about 1 cup at a time of food...what is the best way to get myself into Ketosis quickly and stay there? I was most definitely in ketosis after the surgery (I remember my husband telling me I smelled like medicine) and I lost so much weight so quickly then! I want to give this new body the best shot it has to not only keep my diabetes away but burn the rest of this fat! Thank you for any advice you can give me or let me know where I can get assistance to make this successful for me! I am hoping this works well for me and share my experiences with my bariatric surgery support group!Anonymoushttps://www.blogger.com/profile/11752906753566058673noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-54550321069043300302017-05-19T13:49:14.316-06:002017-05-19T13:49:14.316-06:00Definitely cannot trust the packaging. Some people...Definitely cannot trust the packaging. Some people don't digest sugar alcohols, like the claim, but they will get serious bathroom issues due to the lack of digestion, so the amount they can eat is very, very small. If sugar alcohol does not bother you when you eat it, that means your body is metabolizing most of it the same as sugar. Some people count half of the total carbs in their daily totals, and some people have to count all of the carbs. It's a "your mileage may vary" kind of thing.<br /><br />The purpose of reducing carbs is simply to trigger fat-burning, and how low you have to go in carbs to do that will be different for everyone. Atkins picked 20 carbs a day because at that level, almost everyone will go into ketosis, but many people will begin to burn fat for fuel at a much higher carb level per day. <br /><br />Are you having difficulties losing weight eating the bars? Or just concerned about their high GI?Vickie Ewellhttps://www.blogger.com/profile/09933461203986015406noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-74851823464673410602017-05-18T22:45:18.790-06:002017-05-18T22:45:18.790-06:00Vickie,
I have enjoyed reading the articles and p...Vickie,<br /><br />I have enjoyed reading the articles and posts. My question is about sugar alcohol. A lot of protein bars utilize sugar alcohols for sweeteners, and my concern is Malitol, in particular, considering it's placement on the Glycemic Index near actual sugar. Mainstream media (advertisers) state you can always subtract sugar alcohol from net carbs, yet how is that possible if Malitol is almost a 3/4 equivalent to real sugar? I know the Inuits and "Bisoner's" never had processed foods, but without meal prep or a lot of time it's difficult to stay around my daily intake of 15g carbs. Should i kick the bars all together? Can i even trust the labels or the packaging? Anonymoushttps://www.blogger.com/profile/12640634009224937613noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-35747271329727878212017-04-09T16:05:06.392-06:002017-04-09T16:05:06.392-06:00Keto coffee and one salad for the whole day is sta...Keto coffee and one salad for the whole day is starvation. You need to ADD more food, especially protein, and not take away from what little you're already eating. The average person needs a minimum of 10 times their current weight in calories to avoid starvation. Recovery takes more like 15. Vickie Ewellhttps://www.blogger.com/profile/09933461203986015406noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-84606101615756805372017-04-05T21:39:09.396-06:002017-04-05T21:39:09.396-06:00I have a tendency to starve myself since I don'...I have a tendency to starve myself since I don't get time to cook and eat. I drink Keto coffee for breakfast, and eat a salad for lunch and sometimes that's all I eat for the day. I am assuming that is why I am not losing weight. But I work a desk job,and I don't get very hungry. Can you suggest some cuts I can make to the quantity so my body can pick up metabolism again, without overeating? Namrata Mahesh https://www.blogger.com/profile/03006848245639194680noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-41619273762174734202017-03-16T03:48:28.848-06:002017-03-16T03:48:28.848-06:00Such a wonderful low carb diet plan is all you nee...Such a wonderful <a href="http://thelowcarbleader.com/tlcl-blog-the-log-carb-leader/easy-low-carb-eating-work/" rel="nofollow">low carb diet plan</a> is all you need to make things happen.Anonymoushttps://www.blogger.com/profile/11835685115132176171noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-32112008692751674662017-02-22T10:20:14.693-07:002017-02-22T10:20:14.693-07:00You're welcome. :)You're welcome. :) Vickie Ewellhttps://www.blogger.com/profile/09933461203986015406noreply@blogger.com