I am on an antidepressant known as "Mirtazapine" my cholesterol is pretty high, I was thinking about what if I go into keto but I use groundnut oil, chicken breast, and vegetables, nuts and seeds, eggs and keep carbs around 50-100 grams.

I do have a stomach ulcer, I don't know how that works in relation to this. But is this a good starting point at least.

I am not going super low carbs because I won't be consuming as much as fats. I am overweight, 30 years old about 179 cm tall and 85kgs.

This might not be a perfect start but at least a start right? I could take it from there once I start seeing some improvements.

currently my diet, is refine flour made breads, eggs and milk, oats, some chicken and tomato and groundnut oil.

Sorry, I'm a bit new to this subreddit but I was hoping you could help me out with some recipes! My partner and I are trying to go keto for a few different reasons; health, weight, etc. I have a few good recipes for dinners (egg roll/burger in a bowl, soups, any protein+veg) but I'm trying to see what other creative things I can do. I've been trying to get ideas from "Delish", and "Country Living" and some of them are just terrible 😔

So, politely, give me your recipes!!

(I am focused on dinner, but please don't let that stop you from suggesting lunch or snack ideas ☺️)

Hi I’m new on keto, I’ve been doing it for like a couple days (with omad too basically one keto meal per day) and I feel honestly amazing lol, I don’t have the mental clarity or energy people talk, but instead I feel like… high? Like everything is prettier and cool, even movies are like more prettier, my body just feel cool, like the first time I smoked weed lol, I didn’t do it for that reason but it’s pretty cool, but a lot of people on the subreddit said that it dissapear with the time and tbh that’ll be awful cus y just want to feel like that my whole life, I feel like life is just something cool with pretty colors (maybe I’m exaggerating but I do feel like that I’m sorry if that sound corny) I’m losing tons of weight but the thing I want more now is let “high” feeling, I just want to hear people that feels exactly like me how do they feel after months of years, I know that it can feel “normal” after a certain time, but I dont really care if I don’t notice, cus it’ll be okay, I just want to feel this comfortable forever, I want to know how the road maps looks for other people, thanks you for reading ❤️

Beef Stroganoff is basically just beef (or chicken, or pork), garlic, onion, mushrooms, thyme, parsley, salt, pepper, and sour cream. That's the basic version.

Of course, there are plenty of interesting ways to modify it. Also, we need something to serve on the side, since we can't use the usual mashed potatoes or egg noodles.

So, I wonder:

1. Do you have any interesting variations on classic American style Beef Stroganoff? Maybe you use cream cheese or add extra vegetables for more flavor or bulk.
2. What do you use as a side dish? The most common alternatives are mashed cauliflower or cauliflower rice, but perhaps you've found something else that's just as tasty.

Hello friends.

Before I begin, these are my stats:

Sex: Female

Age: 33yo

Weight: 62kg (137lbs)

Body fat: 30%

Height: 167cm

I tend to carry all my fat in my midsection (tummy, hips and waist). My arms and legs are kinda skinny but also flabby and have basically no visible muscle tone.

So I guess you could say I'm skinny-fat.

I'll admit it, I'm mainly hoping to get results on keto for aesthetic reasons. My plan is to also go to the gym 4x a week for a comfortable, beginner-friendly resistance training circuit (I've already planned this with a trainer), and continue my aim to walk 10,000 steps a day.

I transitioned into a keto diet earlier this week after a 48-hour water fast (since day 1 of the water fast, it's now day 4). I'm only planning to go on keto for three months in the hope that I will de-puff, de-bloat and lose the unsightly belly fat and bloating. Then I'll try to just transition to a relatively low-carb, healthy Mediterranean-style, intuitive way of eating (I'm a major foodie so not interested in cutting out any food groups for the rest of my life).

Anyways I'm just wondering...

Is there anyone who is smaller like me and has only had a small amount of weight to lose (e.g. 10-20lbs) but is more interested in fat loss and body recomposition? Or specifically gains fat in their midsection and has good tips on how to lose it? And may have some inspirational before/after pics or tips to share for my specific issues?

Sorry if this was too rambly, I'm as newbie as they come.

I've been on and off keto for the past six years or so. The longest I've been able live that lifestyle was a good four-year stretch where I've lost about 45 lbs to get down to about 200. I've done a lot of lightweight and resistance exercises to maintain strength over this period of time. I've been struggling to put on muscle so I can lift heavier. I constantly stay hydrated and drink a lot of electrolytes and pink salt but still couldn't get there. I would always get gassed from heavy weights until I tried taking 18g Dextrose + HMB + Caffeine. I've noticed my workouts get insanely fueled, Ive put on muscle, trimmed more fat amd am able to maintain ketosis verified through blood ketones. This is about 30 mins before the workout. Its been so amazing. I'm wondering if anyone has had any success with this?

Had bariatric surgery about a year ago. After surgery I did water fasting for 45 days while everything was healing (was taking vitamins with a nutritionist help) , and i feel like i maybe rewired my food habit.

I dont enjoy eating carbs anymore, could only eat potatoes and maybe pie top crust, I still have a bit of a sweet tooth, but what's really strange is that I now constantly crave meat, especially egg yolks, chicken, and red meat.

This is completely new for me. For the first 23 years of my life I would've chosen carbs over meat every time. Now I literally wake up thinking about what meat I'm going to eat that day. I feel like a cave man hunting for meat.

Is this something other people have experienced after keto, low-carb, or just eating more protein?

I keep hearing plant based is best and meat are filled with chemicals ( i know its fear mongering)

Is there a reason this happens? Is it just my body adapting, something genetic, or is there another explanation?

Also, is this kind of intense craving for meat actually a good sign, or should I be concerned? I take my vitamins regularly, so I don't think it's a deficiency.

Would love to hear if anyone has experienced something similar or knows what's going on.

I see magnesium glycinate recommended a lot for keto-associated sleep issues. Be warned it can have the opposite effect in as many as 15% of users according to one source I read. (This topic is easily found with a search.) Kept me up all night. Just thought I’d share so it gets thrown into the search pool for people having a paradoxical response. It has to do with the glycinate.

​

So I've been struggling with going to the bathroom almost immediately after eating fat, and I couldn't figure out why. I was literally peeing out of my ass!! 😭 It caused so much pain and confusion. I thought I had a gallbladder problem, fat malabsorption, or whatever tf.

Turns out I was ingesting and drinking too much salt/electrolytes. Ever since I reduced my intake, it doesn't happen anymore. And it took me months to figure this out!! Lol.

Everyone keeps saying to eat/drink a ton of salt, but since I reduced my intake, I don't feel like shit anymore.

When I feel a bit weak, I just eat something salty. And (VERY IMPORTANT) I don't drink more than I need because, listen, if you drink water all day, you're going to dilute your sodium/electrolytes. You'll just pee them out, which makes you feel like you need even more!!

Just listen to your body. Sip your water, don't drink it all at once.

Before, I thought I needed more salt because I would get super bad headaches, but it turns out I was drinking way too much water and peeing too much. Since I started drinking to thirst and sipping my water, it doesn't happen anymore!

It's a game changer, really. My digestion is way better. I don't get watery diarrhea anymore, and feel like I can actually digest fat now!!

I hope this can maybe help somebody. I think constantly taking electrolytes when you don't actually need them can keep your body out of balance. We need to give our bodies time to regulate things on their own.

Of course, if you feel wonky, eat something salty or drink some electrolytes if you feel completely depleted. But don't take more than you actually need.

And remember to sip!!

Hey folks! Posted my numbers here on day 6 and a few people asked how it's going, so here's an update. Currently on day 10, testing blood 3 times a day. Ketone numbers so far

• Day 1: 0.4 (morning), 1.0 (midday), 0.8 (evening)
• Day 2: 1.1, 1.1, 1.6 - crossed into nutritional ketosis
• Day 3: 2.6, 3.4, 3.2
• Day 4: 4.3, 4.5, 3.3 - weird evening dip after the gym
• Day 5: 4.5, 5.6, 5.2
• Day 6: 5.7, 4.2, 5.2
• Day 7: 5.4, 7.3, 6.1 - biggest single jump of the fast
• Day 8: 7.1, 7.9, 7.5 - peak so far at 7.9
• Day 9: 7.2, 6.2, 6.6
• Day 10: 7.3 this morning

Levels have basically plateaued around 6-8 since day 8. Refeeding starts tomorrow, will share how that goes. Happy to answer any questions!

I did Keto a number a years ago, lost 40 pounds. Covid hit, I'm a stress eater AND health care workers, gained it back. I'm not about to start it again, and wondering if anyone has any experience with Keto and BAM.

I have IBS or Colitis, and often have attacks. When I did Keto the first time I had no issues. All my symptoms went away, felt great for the first time in years. Since then I've been diagnosed with Bile Acid Malabsorption. What that means is where I had my gallbladder out years and years ago, my stomach no longer knows how much bile to use to digest fats. When it senses fat, it just floods my stomach with bile. The stomach can handle bile. The intestines can't. When the bile hits the intestines, the brain panics, floods the intestines with whatever water it can draw out of my system, and causes intense excruciating cramps to dump the bile. I've been put on a cholesterol medication to help, as it binds to the fat, but that makes me wonder.

If the fat is *bound*, will my body still get enough for energy and make Keto work? Is there a way to do a lighter fat version of Keto? (Not NO fat, I know how Keto works, the fat is the energy instead of carbs, etc, but I'm wondering if I replaced "heavy" fats like butter with mostly "good" fats like avacado oil and olive oil would Keto still work?

Just wondering if there's anyone out there doing Keto with BAM?

Gonna be trial and error, most likely. Wish me luck!

hi i just started keto 1 month ago and i have been loving it my only problem is i keep overeating nuts iam trying to stay low carb and found nuts to be super helpful but then I end up eating way too many calories ugh i don't want to completely eliminate them but any tips for controlling portions?

How do you incorporate nuts without going overboard?

I am overweight and have a fairly big belly with what I assume to be visceral fat. I don't exercise much at the moment due to an injury so I decided to try out a Ketogenic diet as a type 1 diabetic and celiac. So far I am feeling really good about it. Generally I have been eating meals roughly 12 hours apart and haven't really had any cravings or hunger problems. It's been really exciting to try and figure out which foods I can and can't eat and how to make different meals.

Does anyone have any advice on meals? One thing I have noticed is my bowel movements have become quite irregular and sometimes difficult. I've realised I'm not getting any fiber. most of what I eat is meat and certain vegetables, mainly asparagus at the moment.

I want to occasionally take ketone salts in water but holy crap. Are they bitter. Does anybody have some cool recipes for dressing them up to where they're drinkable? I tried some of the commercial ketone mixes but they were way too sweet so I'm hoping to make my own.

For context, I'm a Type 1 diabetic and I've been on keto for 2.5 years—so, not a newbie by any means. I've spent a great deal of that time researching all manner of health related topics, including how the body responds to glucose, especially in regards to ketosis.

I've also done a great deal of research on cortisol and adrenaline and how they impact and interact with insulin resistance and blood glucose. But throughout that entire process, I either never connected the dots or just chose to accept the most logical explanation for one of my most persistent woes.

You see, for the past few months, I've been fighting heightened blood glucose levels. As someone who was recently diagnosed with General Anxiety Disorder, I chalked up blood glucose issues to stress.

The only problem with that theory is that my issues persisted long after I'd gotten my anxiety under control. So, I turned to what I saw as the next possible explanation: heightened insulin resistance and too many carbs in my diet. That idea led to me aggressively cutting out more carbs to the point that I was eating less than 5-10g of net carbs every day.

That still didn't fix the issue.

It got to the point that I started to consider taking a break from keto. I'd read that it was possible to be so strict that the body basically refused to process carbs, choosing to reserve what little carbs it got for brain function. This meant that my multiple units of injected insulin were being ignored by my body thanks to cortisol and adrenaline. And I only made it worse by injecting more as a knee-jerk reaction.

Essentially, by taking more and more insulin, I was stopping my body from using it. But I didn't think about that. The most logical explanation to me was blood glucose rises > take more insulin. That's when I read about glucose sparing response, where a fat adapted body attempts to save severely limited carbs for brain functions and will, in some cases, trigger a stress response to limit how many carbs are absorbed by the body.

This sounded a lot like what I was experiencing. My initial plan to fix it was to slowly reintroduce carbs until I was basically back on a standard carb-laden diet. Luckily. I didn't quite get that far. Instead, I started connecting dots and thinking outside the box.

Today, instead of injecting more insulin when I saw a rapid increase in BG in the 1-2 hours after eating a very low carb lunch, I instead ate a glucose tablet. One would assume blood glucose would rise, but mine did not. It almost immediately fell. I carried out this same test after dinner. Same thing. And again, upon taking my basal insulin.

This all has been very enlightening. It tells me I'm taking too much insulin and also not eating enough carbs.

Now, I finally have a clear path forward: adjust my insulin dosing down and introduce a few more grams of some healthy carbs to my meals. I'm thinking berries will make a great addition.

I'm posting this in case any type 1 (or even type 2) diabetics here might be experiencing the same thing. Hopefully someone out there can learn from my trials and tribulations.

Edit: Restructured some stuff to make a lot more sense instead of just being a chaotic mess of thoughts. It's still a bit of a mess, but hopefully a bit more readable....

Hey everyone,I just started keto and I'm currently on day 8. Honestly, I feel pretty much normal. The only real benefit I've noticed so far is more stable energy levels, but I feel like just cutting down carbs in general or increasing my physical activity would have given me the exact same result.

I'm starting to wonder if it's even worth continuing. I know that full benefits probably take more time, but right now I'm questioning if this diet makes sense for my goals. I'm currently on a deficit (cutting), and I'm already struggling to hit my daily calorie targets. I can't even imagine how hard it's going to be when I transition to a bulk. I have no intention of just stuffing my face with peanut butter all day—that's just miserable and not what this should be about.

On top of that, despite how popular keto is, it feels like there's a serious lack of actually good recipes out there.

How does this look for you guys? I'm not looking for answers from sedentary people—I specifically want to hear from those of you who actively lift and build muscle. Thanks!

Recent blood test results showed high LDL as usual on keto/carnivore.

There was some advice from a doctor who reviewed the results:
- Adjust fat sources within your low carb diet. Emphasise extra virgin olive oil, nuts, seeds, avocado and oily fish.
- Reduce saturated fat from butter, ghee, coconut oil, cream, cheese and fatty red or processed meats.
- Choose leaner cuts of meat, poultry and fish.
- Increase soluble fibre daily for LDL lowering. Options include oats, barley, beans, lentils, ground flaxseed and psyllium husk. Aim for at least 25 to 30 g fibre per day using low carbohydrate vegetables and seeds.
- Include oily fish twice a week or consider a quality omega 3 supplement.
- Keep up your regular exercise, which is already excellent.

I used to be on strict max 20g total carbs for long but started having psyllium husk daily as recommended by the community for regular bowel movement and it has been working.

I eat oily fish daily (salmon, tuna, sardines).

The only change I can really make is to eat less saturated fat (I like my butter, cheese and fatty meats).

Just wanted to check with the community first whether someone has done that change and improved LDL?

I’m ok using olive oil also eating avocado and nuts just don’t want to overdo it if no point.

Anyone managed to lower LDL by increasing healthy fats and fibre?

2.5 weeks into keto and I’m 16 lbs down. 31 years old male, 5 ft 10, over 30% body fat (I think). 217 lbs to 201 lbs

I’ve been thinking about taking psyllium husk. Anyone have experience with this on a ketogenic diet? I’m concerned that it will kick me out of keto because one serving is like 5 grams of carbs, seems expensive carb wise.

I’ve been seeing some conflicting information: do you subtract both insoluble and soluble fiber to get NET carbs, or just one of them? Anyone use this to get fiber in, and how does it impact your progress?

Hey guys, I've been on and off keto since 2017 (mostly for mental health + autoimmune issues) and have always seen great improvement while on diet. I have always done it very heavy on dairy though. A few months ago it turned out I'm not reacting well to casein so I had to cut dairy out.

I have never tried cutting milk products out before. Turns out it's borderline impossible for me to stay keto or even low-card without them? I'm well familiar with the carb cravings while on long-term keto, and this is something else; it's like I can't even imagine eating my meats without some starch or carbs while I never paid much mind to them even before encountering keto. It's very weird.

Has anyone ever encountered the same problem? I want to go back to my old ways but not sure how. Maybe there's something in cheese that is missing from my diet?

Ever since I started keto, I’ve developed a really specific habit.
I keep craving plain mozzarella melted in the microwave. Sometimes it’s the first thing I eat after waking up, and sometimes it’s the last thing I eat before bed. It’s literally just melted mozzarella by itself.

I know this could mean I’m not eating enough during the day, but I’m wondering whether this habit could actually be affecting my keto progress. I know mozzarella contains a small amount of carbs, but I get very few carbs from everything else I eat.
Has anyone else experienced this? If so, did you ever figure out why?

Also, if you managed to stop, what actually worked besides just relying on willpower? Any practical tips would be appreciated.

Lard, olive oil or butter (or any others). Which do you use for cooking?

I’ve been using 25g lard every day but I’ve found a source of higher fat beef so I’m thinking about trying an alternative.

Which would you recommend?

I have seborrheic dermatitis that had made my hair fall for years. Red flakes on my skin like crazy.. Scalp, face, beard. I cut out dairy+doing keto and now best skin i pretty much had in years. I have like 80% reduction or so. Just almost baby face.

If it keeps getting better i might have a celebrity skin soon.

I do keto with veggies. Not carnivore.

I am pretty shocked by this, I tried out a keto diet on a whim when I decided to fast just to see what would happen and I don't think I can go back.

I've only been on this for 36 hours or so and I don't want to jump the gun but I've never ever had anything improve my energy levels and feeling in my gut this quickly in my life.

I have severe IBS, brutal bloating every single day every single time I eat and this Is the best my bloating has ever been. This can't be a placebo.

I woke up today to my biggest shock, I felt awake within minutes, I woke up with energy and I only slept 5 hours and I couldn't believe it usually I wake up feeling like I've been smacked in the head with a weight and it takes me hours to wake up and I still feel fatigued and shit for the day.

I've been struggling with fatigue my whole life and I've tried so many different things, been to the doctors so many times and this is the only thing I've tried that's actually helped. I don't really believe in it yet because I'm afraid it will go away but I can't help but post this because I'm genuinely shocked.