Welcome to Keto Forum Topic

Support 06/29/20 replied to Support
This forum is about all things keto - planning your diet, weight-loss, recipes, success stories, questions and answers.

U1188188219 07/04/20
Hi I am doing Keto diet combining it with intermittent fasting I eat once every 24 hrs it took me about 2 weeks to get used to this routine but I’m there now I eat at about 3 pm each day I will start to feel hungry about 11am but combat this by going out for a 2hr ride on my ebike I cover about 30 miles it’s been proven that you burn about 80% calories that a normal bike ride would burn when I’ve finished my ride I shower sit down with a coffee and before I know it it’s time for my meal I’m loosing between 3 and 5 lbs per week and really struggling to eat more than 750 calories in my eating window I’ve lost 12lb over the last 3 weeks my goal is to loose 68lb in 8 months I believe my loss rate will go down but I’m sure I will have met target long before target date

Dietician 07/04/20 replied to U1188188219
Hello U1188188219- Welcome to MyNetDiary! It sounds like you are very focused when it comes to losing weight.

I am guessing you were writing in to share your experiences with others as is it doesn't sound like you have a question about the keto diet, correct?

By combining the two types of dieting plans you may lose weight faster and reach ketosis faster than by doing just intermittent fasting or just the ketogenic diet alone.
I am so curious... What are your health goals besides weight loss? I am curious what drew you to embark on such a restrictive type of diet plan to reach these health goals?

We at MyNetDiary are all about reasonable weight loss. For example, losing 2#/week most people are able to meet their macro and micronutrient needs. Please be careful, as I am worried with your fast weight loss and only 750 calories a day (I would suggest a minimum of 1200/day, 60g protein/day), and only eating once a day that you are missing out on lots of nutrients such as calcium, vitamin D, protein, potassium, dietary fiber.
The good news is, by using the MyNetDiary tracker you'll be able to see how your intake compares to the guidelines.

Some people who are following keto end up eating more processed foods, sodium and saturated fat than their body needs, because the diet is so restrictive, which ends up increasing their disease risk. Here are some healthy foods to make sure you are including https://www.mynetdiary.com/these-are-the-top-10-keto-foods-you-should-include-if-you-re-on-the-diet.html
Here is some info on nutrients and keto: https://www.mynetdiary.com/are-you-missing-out-on-these-keto-micronutrients-here-s-how-these-crucial-nutrients-play-a-role-in-your-very-low-carb-diet.html
I understand you know your body well and you know your lifestyle the best, though I must warn you:
There is some research demonstrating that very restrictive diets, such as the one you are following may lead to yo-yo dieting in the future. Please be careful to watch out for binge eating, disordered eating as a result of this dieting plan.
I would encourage you to check in with your doctor about this dietary plan you have been on for the last 2 weeks.
Make sure they are aware of what you are doing. They know your overall health profile the best and will be able to provide you with valuable information about the short and long term concerns to consider with this combination diet plan.
Please let us know if questions arise. We are happy to help! Best, Joanna (MyNetDiary Dietitian)

U3753308 07/20/20
Hello. I too am trying out Keto as I know several people who have lost weight on it. I read the post by mnd's dietitian, Joanna, and it is helpful. My biggest issue is low energy and motivation. I am in my 60s and over the past 10 years or so, my normally energetic self has gone away. I am trying to get to a new level of activity but am mostly sedentary. I know this is not healthy but I also know to honor the parts of me which speak loudly. And this part, that which told me that I needed to convalesce in a way, spoke the loudest. I put on weight as a result of that.
So now, I am trying to do live without the normal drive I have and set up practices which will sustain me for the long haul. I keep coming back to this site as I find it so helpful all in all. Many thanks for being here!

Dietician 07/20/20 replied to U3753308
Hi U3753308- I know your post will resonate with others around finding the energy and motivation to lose weight and return a healthy lifestyle. You are not alone!
It takes a lot of focus and persistence to be active on a daily basis. Especially if it is hot out and you would rather sit and read.
Make sure to start slow as you return to regular activity, as it takes some time to build up strength and endurance. Here's a piece written by Brenda on the benefits of yoga. There are some awesome 10-minute videos that you might check out? https://www.mynetdiary.com/yoga-for-preventing-and-managing-diabetes.html
As for motivation- Here's a piece I wrote a while back that might offer some tips: https://www.mynetdiary.com/keep-your-motivation-tank-from-dipping-too-low.html

Let us know if you have any nutrition questions. We are happy to help. Best, Joanna (MyNetDiary Dietitian)

U3753308 07/20/20 replied to Dietician
Thank you--great article! Irony is, I write articles about mental health and motivation in part of my work, but food is my vulnerability. We all have such blind spots and it really is useful to reach out to others. I am determined to get back on track! Thanks again:)

Dietician 07/21/20 replied to U3753308
I hear you! Yes, we all have blind spots. Our work begins with becoming aware of them and then making concerted efforts to do things differently. Hope you are able to get in some activity this week. Best, Joanna

U3753308 08/01/20
I do have another question, perhaps a concern. I am noticing that I am not having "flu" symptoms but instead am noticing that my joints are bothering me, to the tune of really struggling to get up from a seated position or out of bed. I do have some arthritis but it normally does not get in the way of my getting up and going. I looked it up online elsewhere and there was some mention about gout being a possible side effect. Do you know if this is something common on keto and any possible ways to mitigate it?

Dietician 08/03/20 replied to U3753308
Hello U3753308- I am sorry to hear you are having intense joint pain.
Low carbohydrate diets have been associated with an increase in gout (a type of arthritis). You also mentioned several posts ago, that you were increasing your planned activity to get back in shape. Did you over-do it and this is why you are sore?
Either way, itt sounds like you may benefit from talking with your doctor about this pain and your weight loss goals. They will be able to guide you as to which diet plan is best for your weight loss given your unique health issues.
Hang in there and hope the pain gets better! Joanna (MyNetDiary Dietitian)

U3753308 08/04/20
Thanks for getting back! Another new sx has been, ahem, sore breasts. It is very odd. They were really really sore but today they are not so bad. I did look on line with that too and it appears that this is a sx that some folks have reported. I'd like to say it was because of exercise, but I haven't really haven't increased that much. I set an appointment with my np and will discuss the diet and get blood work to make sure that I am on track with my vitals and other indicators. I made a mammogram appt too as I am due for one.
Today I feel ok so it may have been a temp side effect. I was eating a lot of cheese for the week as that was what I had on hand. I will try to add variety and see how it goes.
I am drinking a lot of water as a just in case it is due to gout...Again, many thanks! D

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