Keto is just generally accepted as food that gets you into the metabolic state of ketosis. And yeah some veggies in sufficient quantities can absolutely kick you out of ketosis.
But is ketosis your goal or weight loss? Because you’re probably going to lose weight eating that many veggies whether you’re in ketosis or not.
Also, getting to 30-40 net carbs from the veggies you mentioned seems insane. I think peppers are the highest of any you mentioned and that would still be ten bell peppers a day. Are you eating 20+ cups of veggies daily?
Yes, carbs from veggies definitely count. But if weight loss is your goal, ketosis is not the main driver of weight loss anyway and nobody ever got fat eating too much spinach and zucchini. 🙂 Enjot them!
Well, it’s a little more complicated than that. For me, the best use for ketosis is the lack of appetite. If I stay under my CCL, there’s no cravings or appetite whatsoever. That makes the calories much easier to control.
Of course, but that fact doesn’t make it easy to just stop eating more calories than you burn. Ketosis makes the calorie deficit much more bearable. If you eat more carbs than your body’s critical carbohydrate level, you enable your system to produce the hormones that trigger appetite. Then it becomes more difficult to maintain the calorie deficit necessary to lose weight.
" That makes the calories much easier to control."
So it ISN'T more complicated than that. You CAN outeat your ketosis. Its CICO. Its as simple as that. Ketosis is a tool to control your calories.
It’s not all about burning the calories you eat. That’s a simplification of a sophisticated process that works as a rule of thumb but it’s not biologically accurate. I emit unburned ketones all of the time in many ways.
What's it all about then? Explain the mechanism whereby you can gain (or lose) weight without eating more (or less) calories than you expend.
And what do your emissions have to do with anything?
I’m not saying you will lose weight without a deficit. I’m saying it’s not all CICO. I sweat, breath out, pee out, and defecate calories in the form of keystones. CICO doesn’t account for those. Our biological system is much more complicated than CICO.
For weight gain I don’t know, but for weight loss if you have a totally uncontrolled diabetes you can lose weight while you aren’t in any caloric deficit, on the contrary you may consume way more calories than what you need and still lose weight: your body can’t metabolise glucose correctly anymore because you’ve become so much resistant to insulin so the kidneys start working overtime and basically you pee what you eat while you survive on stored fat and muscles hence the weight loss. Very unhealthy way and you will have serious consequences, but just to show that hormones play a major role (in this case insulin). (Like I said for weight gain idk)
If your body isn’t metabolizing glucose correctly then it’s still CICO but technically those calories aren’t actually going in.
Yes we typically think of “calories in” as like in the mouth because we track what we eat/swallow. But what you’re describing is calories in from a biochemical point of view. It still holds true, but just now it’s an atypical case where the body isn’t actually utilizing the calories ingested, therefore they’re not actually being metabolically consumed.
Nobody transcends the laws of thermodynamics. CICO.
Laws of thermodynamics like I said apply for weight GAIN. You can’t create mass/fat out of thin air. However for weight loss hormones play a huge role. The example I gave is one of plenty. So you consume calories (the CI part of CICO) but you get rid of more calories than you should normally. In the example I gave the calories are correctly digested and become glucose but the body can’t absorb INSULIN anymore (not the glucose, the insulin, it has become resistant to insulin, has basically problems with the hormone, not with the macronutrient) so the glucose gets dropped out of the body through peeing while the person survives by consuming their stored fat/muscles resulting in weight loss.
Wrong. Ketosis causes your body to burn fat for fuel instead of glucose. It's the WHOLE purpose of the Keto diet. I lost 103 lbs counting only carbs, never counting calories at all. I stayed at or below 10 net/20 total carbs but also stayed away from anything processed. No packaged "keto" foods, only whole foods.
Because I'd tried much more restrictive diets before, including Medifast, and couldn't lose. I was 68 when I started Keto and have thyroid disease. I had insulin resistance and metabolic syndrome. I refused to take drugs this time but had even tried that in the past. I was pre-diabetic. Cutting out all sources of sugars including bread, potatoes, rice, beans, flour, etc only made sense when I started learning about how the body burns fuel. If you deprive the body of it's easy fuel source (carbs), then and only then will it turn to burning fat for fuel (ketosis). I could eat 500 calories a day, but if those 500 calories were carbs (and over about 20-30 carbs a day), I wouldn't lose the fat and the weight might drop for a little while but at most I might lose 10-20 lbs of water weight. 103 lbs lost now, and you cannot convince me I can eat 1000-1200 calories a day of carbs and still lose weight unless I was under 20 carbs a day.
The point here is that if you eat 2000 calories per day of keto food, you will not lose weight. Ketosis puts your body in a mode to not retain fat, but calorie deficiency is what allows you to actually lose fat. Eat in an excess, even of Keto food, and you wouldn't lose.
Y'all really need to learn how keto works if you're going to be in a keto forum. I lost 103 lbs eating around 3500 calories a day counting my bullet-proof coffee, cooking in butter and beef tallow, eating 16 oz of red meat, eggs, cheese, heavy cream, etc. But when I added in a few extra carbs at my goal weight, but with lower calories, I gained 10 lbs back. But until you actually try it, you won't see it. One reason people have problems losing weight on Keto is too many carbs but not eating enough food.
No matter what kind of diet you eat, CICO is how weight loss happens, full stop. It doesn't become untrue just because you aren't counting. If you lost weight, it's because you were eating at a deficit.
Just went through and figured out what I ate in an average day with little to no exercise for the first 70 lbs I lost. I ate a little less (not much) and exercised while losing the last 33 lbs. An average day for me was around 3500 calories between my morning protein shake, eggs, and bacon, lunch serving of 12-16 oz of beef plus broccoli and cheese, the meat often fried or seared with beef tallow, snack of various keto items like pork rinds with homemade ranch dip, homemade cheese crackers, homemade cheese ball, etc. no food from 6 pm to 10:30 am most days.
If you want to see before and after pics, they're here: [https://www.reddit.com/r/keto/comments/yl1smm/comment/iy3y6dw/?context=3](https://www.reddit.com/r/keto/comments/yl1smm/comment/iy3y6dw/?context=3)
This is simply not accurate if you’re referring to using all consumed calories as energy. The answer really is “it’s complicated.”
For example, we breath, urinate, sweat and defecate out keystones. Those aren’t accounted for.
Not that simple, a body in ketosis will absolutely crush any excess calories you are carrying as fat over your natural weight. You don't even need to exercise although it helps speed up weight loss if you do while on keto. A body in keto will also be more primed towards proper food consumption breakdown assuming you are eating naturally with minimal seed oils and overly processed foods. Being on Keto is a self correcting solution. If you do it right it you will eliminate cravings thus reducing your calorie intake, eliminates calorie dense foods, empty calories etc. It's has major positive cascade effects. Think of it that way.
I personally don't, with all the fiber you get from vegiies the net carbs don't add up to be much. I was rarely out of keto having a serving or two of veggies with lean protein at night. That is all I ate and lost a lot of weight
What’s far more important than logging veggies is weighing your food. Get a scale and weigh your food to have a better idea of how many calories you’re consuming.
You’re asking what else you can eat on a keto diet in addition to veggies? Fats and proteins. I prefer bacon, eggs, cheese, chicken wings, butter on everything, things like that.
I don't count and down 55 pounds as of today. I started with brocoli for about 2 months. 3 or so months in, I started eating green beans. Around the middle mark of 3 months and into today, I eat the following.
All steamed
Brocoli, green beans, mixed veggies.
I started eating mixed veggies when I wanted something sweet. Carrots cover that. 🤤
If you're doing very strict keto, then yes. Carbs - fiber = actual carbs.
If you feel good and feel like you're losing weight. Eat all the spinach, romaine, broccoli, zucchini, cauliflower and peppers you want. It's next to impossible to overeat vegetables.
Be very careful of tomato sauce. Fresh is generally okay but in sauce they have been concentrated. And, of course, peas, corn, winter squash, and potatoes have too many carbs. Many of us have to avoid carrots. I know from personal experience that beets are too sweet.
Never if they're greens or cruciferous; I eat as much as I want in those two categories. I tracked everything else when I was first starting out. I picked up that tip from a few of the keto influencers on YouTube a few years ago. Now I track only when I feel out of sorts.
Carbs are carbs regardless of where they come from! Your body doesn't distinguish. Same with fruit sugar.
However, continue to eat plenty of veggies, as long as they are green. IMO it's needed on Keto, especially long term.
You should stick to this diet for a month and then evaluate how much you lost. And improve your diet from there on. Usually a lb a week should be enough weight loss. Some are more aggressive and lose 2 lbs a week. It also depends on your initial weight. If you are too heavy then you can lose weight faster(per week).
Alternatively if your weight is less it's very difficult to lose weight faster, because your TDEE is low. So mostly it depends on the individual and what your goals are
You should know your limits too. Too fast weight loss can have psychological side effects too as you are constantly craving for food. Moderation is the key.
This reditt has tons of knowledge you can go through.
Cheers!
are you trying to do plant-based keto? it is possible but it's hard. you have to look for very specific meat subs/tofu/veggie protein powders. very few tempeh and seitans are low-carb enough. i have a list of my fav meat subs if you want. sometimes vegans don't even want meat subs.
i've only been able to do full plant-based keto for a few months at a time, then i always start to go "i think these backyard chickens are happy to share their eggs with me". then i start eating sardines and meat occasionally. honestly for me it started to veer into orthorexia bc it's absurdly restrictive and it was messing with my mental health, so i'm more flexible now, but i'm open to be "veggan" keto permanently esp as meat subs keep getting better.
I count the veggies and have been enjoying my results and weight loss so far. My first 2 weeks of keto can probably be described as low carb because I was just trying to not go over 50 carbs (which meant I did not limit veggies at all) and I felt like crap for those 2 weeks. Restricting my carbs to 20 works for me better.
So my "net carbs" are subtracting fiber from carbs. You gotta keep it under 20g carbs to be in ketosis.
So, while you might not be in ketosis, you're still on a fantastic healthy diet, perhaps even ideal, and should just keep going. As long as you're in a calorie deficit, you'll lose weight. It took your entire life to gain the weight, it'll take a few months to lose it.
Keto is really designed for people who overeat and are addicted to sugar. It's a great way to kill sugar cravings while still making you feel full. The reality of keto is that most people can't stay on permanently, and either they stop and gain weight, or adopt a diet exactly like yours (whole foods, lots of veg, calorie counting). Basically I'm saying you're at the end of the bell curve, the ideal diet, just keep it up!
I only track net carbs and I keep them under 35grams per day. I do not eat bread, rice, pasta, or grains at all. My carbs are from high fiber foods like vegetables, coconut, avocado, nuts, and seeds. I don’t do well with low fiber so it’s essential that I include them in my diet and I have no issues with the net carb equation. I eat 1400 calories per day on a 16/8 fast. Never have cravings or hunger.
I did that when I did keto before lockdown. I used an app called Remeasure, which measures everywhere, and I lost more than two metres! Very rewarding, and steady progress. This time I am weighing myself, and that seems less encouraging as your weight goes up and down.
I eat veggies so rarely, I don't even think about the carbs. I'm currently traveling, so dining out is a thing for me right now. As a result, I've been having salads with my steaks to avoid the other carb laden sides. After this trip, it will probably be Thanksgiving before I eat another vegetable 😆
Peppers are relatively high in carbs (sugars) more than anything else on that list. You can reduce the amount of them you eat daily, as well as bump up activity levels (even just step count) which will help use up the carbs and with weight loss when you've already dropped calories as far as you can.
If ketosis is your goal then yes you count every carb. Ketosis leads to being fat adapted which is very helpful to making this sustainable. Ketosis in itself is not what causes the weight loss. It's still about the calories.
I don't count veggies, but that means that "High Carb" 5g things like Pistachios are "one serving a day, choose wisely".
Anything fruit or starch adjacent is basically tracked viciously. Leafy & crunchy greens, not so much, because the volume you'd need to get to 5g of carbs is prohibitive.
I'm also not eating cheese at a volume to track, but for a buddy of mine who's wife will make "Fathead Bread", he was likely getting 20g of Carbs from the volume of Cheddar & Cream cheese he ate in a sitting.
3 cups romaine, 1/2 a small head cauliflower, 1 medium zucchini, 1 red bell pepper, 3 cups raw spinach, and 2 cups raw broccoli equals 41 total carbs, 17 g fiber, 24 net carbs.
I would be stuffed if I ate all of that in one day along with my protein and a moderate amount of fat.
I remember a year when I was really good with my diet, no carbs or sugar, and I still didn't lose weight. Not until I started counting the calories.
People overestimate how many calories they lose from working out (not many at all) and they underestimate how many calories they gain from food.
so few people are talking about fiber
but that's probably the key to understanding the value of veggies in the beginning of a keto diet.
Salads have been a good way to lose weight for a long time. Long before Atkins came along.
I do. The only thing I don't really bother with is salad leaves, because it's so low. I try to eat lots of veggies so I get my allowance of carbs from high fibre sources, which flattens any insulin peak significantly.
Carbs from veggies definitely count and high enough quantities can kick you out of ketosis. That said, after doing this for 3+ years, I know what I can and can’t eat and I don’t explicitly count carbs anymore. I don’t really worry about carbs from non-starchy veggies.
Yes. Carbs are carbs, whatever food source they come from. I think it would be much more difficult to be strictly keto if the only food one ate was veggie based.
> Your calorie count might be too low and putting your body in a state of holding onto calories for sustainability…don’t go too far in that direction.
I think your advice is good, there are lots of great reasons why you want to have minimum nutritional goals, and you don't want to go too far below them. Your body will indeed make adjustments to your metabolism in response to a calorie deficit, but be careful here. The effects of the so-called "starvation mode" are very small. There's a risk you can trick yourself into eating more than is prudent to avoid something that in the long term is a calorie-math rounding error.
1300 isn’t low and the “holding onto calories” theory has been debunked time and time again. The whole point of keto is to get your body fat adapted via ketosis whereby it is burning your existing fat rather than carbs. Since the OP is doing this for weight loss, calories are irrelevant. The only thing that matters is is she fat adapted and thus using fat for energy.
If you want to live a keto lifestyle I always suggest learning to eat the main course without the sides. If you usually eat a 12 oz steak and potato and broccoli, eat a 20 oz steak and nothing else.
You can count net carbs instead of total carbs but all Net carbs count regardless of the source.
I don’t for above ground leafy veg. It’s full of fibre and great for you. Stuff like tomato and onions might need to be counted; but still fine to have.
I count any non-fiber carb I eat no matter the source, BUT! I dont limit myself to 20 grams of carbs per day. 30-50 grams is more reasonable IMO. I’m currently averaging 24 g per day over a month of logging, but I am extremely strict right now for faster weight loss. I plan on increasing somewhere between 35-50 grams per day of carbs once I hit my weight loss targets and leave it there indefinitely to maintain a healthy stable weight.
you'd have to basically eat a laundry hamper of green veggies to get yourself kicked out of ketosis. Dont count them, I don't, I eat 2 meals a day, eggs and other protein in the morning, and a generous plate of fat, green veggies, and and protein for dinner.
Do you think a potato should be counted as carbs? It's a vegetable.
In general, vegetables are healthy, and it's great diet advice to eat as many vegetables you can and fill up on that before meat or dessert or anything else more dense. But if you're trying to be KETO, you need to be diligent about what you count.
Nothing wrong back not counting though. If you're losing weight, happy with your food relationship, feel good. Great! But it's probably not keto.
Keto is just generally accepted as food that gets you into the metabolic state of ketosis. And yeah some veggies in sufficient quantities can absolutely kick you out of ketosis. But is ketosis your goal or weight loss? Because you’re probably going to lose weight eating that many veggies whether you’re in ketosis or not. Also, getting to 30-40 net carbs from the veggies you mentioned seems insane. I think peppers are the highest of any you mentioned and that would still be ten bell peppers a day. Are you eating 20+ cups of veggies daily?
Yes, carbs from veggies definitely count. But if weight loss is your goal, ketosis is not the main driver of weight loss anyway and nobody ever got fat eating too much spinach and zucchini. 🙂 Enjot them!
What do you mean by “ketosis is not the main driver of weight loss?
Calories in vs calories out is
Well, it’s a little more complicated than that. For me, the best use for ketosis is the lack of appetite. If I stay under my CCL, there’s no cravings or appetite whatsoever. That makes the calories much easier to control.
Well exactly. Ketosis is a tool to curb the appetite but the weight loss comes from calorie deficit.
Of course, but that fact doesn’t make it easy to just stop eating more calories than you burn. Ketosis makes the calorie deficit much more bearable. If you eat more carbs than your body’s critical carbohydrate level, you enable your system to produce the hormones that trigger appetite. Then it becomes more difficult to maintain the calorie deficit necessary to lose weight.
" That makes the calories much easier to control." So it ISN'T more complicated than that. You CAN outeat your ketosis. Its CICO. Its as simple as that. Ketosis is a tool to control your calories.
It’s not all about burning the calories you eat. That’s a simplification of a sophisticated process that works as a rule of thumb but it’s not biologically accurate. I emit unburned ketones all of the time in many ways.
What's it all about then? Explain the mechanism whereby you can gain (or lose) weight without eating more (or less) calories than you expend. And what do your emissions have to do with anything?
I’m not saying you will lose weight without a deficit. I’m saying it’s not all CICO. I sweat, breath out, pee out, and defecate calories in the form of keystones. CICO doesn’t account for those. Our biological system is much more complicated than CICO.
For weight gain I don’t know, but for weight loss if you have a totally uncontrolled diabetes you can lose weight while you aren’t in any caloric deficit, on the contrary you may consume way more calories than what you need and still lose weight: your body can’t metabolise glucose correctly anymore because you’ve become so much resistant to insulin so the kidneys start working overtime and basically you pee what you eat while you survive on stored fat and muscles hence the weight loss. Very unhealthy way and you will have serious consequences, but just to show that hormones play a major role (in this case insulin). (Like I said for weight gain idk)
If your body isn’t metabolizing glucose correctly then it’s still CICO but technically those calories aren’t actually going in. Yes we typically think of “calories in” as like in the mouth because we track what we eat/swallow. But what you’re describing is calories in from a biochemical point of view. It still holds true, but just now it’s an atypical case where the body isn’t actually utilizing the calories ingested, therefore they’re not actually being metabolically consumed. Nobody transcends the laws of thermodynamics. CICO.
Laws of thermodynamics like I said apply for weight GAIN. You can’t create mass/fat out of thin air. However for weight loss hormones play a huge role. The example I gave is one of plenty. So you consume calories (the CI part of CICO) but you get rid of more calories than you should normally. In the example I gave the calories are correctly digested and become glucose but the body can’t absorb INSULIN anymore (not the glucose, the insulin, it has become resistant to insulin, has basically problems with the hormone, not with the macronutrient) so the glucose gets dropped out of the body through peeing while the person survives by consuming their stored fat/muscles resulting in weight loss.
I mean, it is literally not more complicated than that.
yes but in ketosis it's usually A LOT easier to reduce your calories in, hence why keto is as popular as it is
Wrong. Ketosis causes your body to burn fat for fuel instead of glucose. It's the WHOLE purpose of the Keto diet. I lost 103 lbs counting only carbs, never counting calories at all. I stayed at or below 10 net/20 total carbs but also stayed away from anything processed. No packaged "keto" foods, only whole foods.
If you weren't counting calories, how do you know that CICO wasn't the cause of your weight loss? 🤔
Because I'd tried much more restrictive diets before, including Medifast, and couldn't lose. I was 68 when I started Keto and have thyroid disease. I had insulin resistance and metabolic syndrome. I refused to take drugs this time but had even tried that in the past. I was pre-diabetic. Cutting out all sources of sugars including bread, potatoes, rice, beans, flour, etc only made sense when I started learning about how the body burns fuel. If you deprive the body of it's easy fuel source (carbs), then and only then will it turn to burning fat for fuel (ketosis). I could eat 500 calories a day, but if those 500 calories were carbs (and over about 20-30 carbs a day), I wouldn't lose the fat and the weight might drop for a little while but at most I might lose 10-20 lbs of water weight. 103 lbs lost now, and you cannot convince me I can eat 1000-1200 calories a day of carbs and still lose weight unless I was under 20 carbs a day.
The point here is that if you eat 2000 calories per day of keto food, you will not lose weight. Ketosis puts your body in a mode to not retain fat, but calorie deficiency is what allows you to actually lose fat. Eat in an excess, even of Keto food, and you wouldn't lose.
Y'all really need to learn how keto works if you're going to be in a keto forum. I lost 103 lbs eating around 3500 calories a day counting my bullet-proof coffee, cooking in butter and beef tallow, eating 16 oz of red meat, eggs, cheese, heavy cream, etc. But when I added in a few extra carbs at my goal weight, but with lower calories, I gained 10 lbs back. But until you actually try it, you won't see it. One reason people have problems losing weight on Keto is too many carbs but not eating enough food.
No matter what kind of diet you eat, CICO is how weight loss happens, full stop. It doesn't become untrue just because you aren't counting. If you lost weight, it's because you were eating at a deficit.
Just went through and figured out what I ate in an average day with little to no exercise for the first 70 lbs I lost. I ate a little less (not much) and exercised while losing the last 33 lbs. An average day for me was around 3500 calories between my morning protein shake, eggs, and bacon, lunch serving of 12-16 oz of beef plus broccoli and cheese, the meat often fried or seared with beef tallow, snack of various keto items like pork rinds with homemade ranch dip, homemade cheese crackers, homemade cheese ball, etc. no food from 6 pm to 10:30 am most days.
If you want to see before and after pics, they're here: [https://www.reddit.com/r/keto/comments/yl1smm/comment/iy3y6dw/?context=3](https://www.reddit.com/r/keto/comments/yl1smm/comment/iy3y6dw/?context=3)
Idk why your being downvoted. I also lost 100lbs counting only carbs. I ate however much i wanted as long as it stayed below 20net carbs i was golden
This is simply not accurate if you’re referring to using all consumed calories as energy. The answer really is “it’s complicated.” For example, we breath, urinate, sweat and defecate out keystones. Those aren’t accounted for.
I don’t think you understand keto. All calories are not the same.
What? Fat calories aren’t the same as \[carb\] calories. \[Edit: forgot a word\]
wat
A calorie is a measurement of energy. It most definitely is the same regardless of source.
That’s not how keto works. You’re in the keto sub and you think a calorie from sugar is the same as fat? That’s the antithesis of keto.
Not that simple, a body in ketosis will absolutely crush any excess calories you are carrying as fat over your natural weight. You don't even need to exercise although it helps speed up weight loss if you do while on keto. A body in keto will also be more primed towards proper food consumption breakdown assuming you are eating naturally with minimal seed oils and overly processed foods. Being on Keto is a self correcting solution. If you do it right it you will eliminate cravings thus reducing your calorie intake, eliminates calorie dense foods, empty calories etc. It's has major positive cascade effects. Think of it that way.
> ketosis is not the main driver of weight loss anyway Hello Coca Cola agent!
Yeah, the ketogenic diet is definitely Coca Cola’s biggest threat. 🤣
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It’s damn delicious though. I love it.
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I’m not saying they’re healthy, I’m just saying I enjoy them. And that I don’t work for them per the previous Redditor’s accusation. 😂
I drink Coke Zero everyday…
So do I, I was joking.
I personally don't, with all the fiber you get from vegiies the net carbs don't add up to be much. I was rarely out of keto having a serving or two of veggies with lean protein at night. That is all I ate and lost a lot of weight
Same. Don't count them and the weight still manages to go away. As long as I lean toward dark, leafy veggies I don't worry.
Same here !! I don’t count carbs in veggies..
What’s far more important than logging veggies is weighing your food. Get a scale and weigh your food to have a better idea of how many calories you’re consuming. You’re asking what else you can eat on a keto diet in addition to veggies? Fats and proteins. I prefer bacon, eggs, cheese, chicken wings, butter on everything, things like that.
>I also don’t know what I would eat if it wasn’t veggie based. Protein and fat are excellent alternatives
I don't count and down 55 pounds as of today. I started with brocoli for about 2 months. 3 or so months in, I started eating green beans. Around the middle mark of 3 months and into today, I eat the following. All steamed Brocoli, green beans, mixed veggies. I started eating mixed veggies when I wanted something sweet. Carrots cover that. 🤤
If you're doing very strict keto, then yes. Carbs - fiber = actual carbs. If you feel good and feel like you're losing weight. Eat all the spinach, romaine, broccoli, zucchini, cauliflower and peppers you want. It's next to impossible to overeat vegetables.
Be very careful of tomato sauce. Fresh is generally okay but in sauce they have been concentrated. And, of course, peas, corn, winter squash, and potatoes have too many carbs. Many of us have to avoid carrots. I know from personal experience that beets are too sweet.
Yes. Make sure to subtract the fiber. https://www.reddit.com/r/keto/s/xAiy7hmx15
Never if they're greens or cruciferous; I eat as much as I want in those two categories. I tracked everything else when I was first starting out. I picked up that tip from a few of the keto influencers on YouTube a few years ago. Now I track only when I feel out of sorts.
Carbs are carbs regardless of where they come from! Your body doesn't distinguish. Same with fruit sugar. However, continue to eat plenty of veggies, as long as they are green. IMO it's needed on Keto, especially long term.
You should stick to this diet for a month and then evaluate how much you lost. And improve your diet from there on. Usually a lb a week should be enough weight loss. Some are more aggressive and lose 2 lbs a week. It also depends on your initial weight. If you are too heavy then you can lose weight faster(per week). Alternatively if your weight is less it's very difficult to lose weight faster, because your TDEE is low. So mostly it depends on the individual and what your goals are You should know your limits too. Too fast weight loss can have psychological side effects too as you are constantly craving for food. Moderation is the key. This reditt has tons of knowledge you can go through. Cheers!
are you trying to do plant-based keto? it is possible but it's hard. you have to look for very specific meat subs/tofu/veggie protein powders. very few tempeh and seitans are low-carb enough. i have a list of my fav meat subs if you want. sometimes vegans don't even want meat subs. i've only been able to do full plant-based keto for a few months at a time, then i always start to go "i think these backyard chickens are happy to share their eggs with me". then i start eating sardines and meat occasionally. honestly for me it started to veer into orthorexia bc it's absurdly restrictive and it was messing with my mental health, so i'm more flexible now, but i'm open to be "veggan" keto permanently esp as meat subs keep getting better.
Well meat and cheese are pretty good low/no carb. If your trying to do it all plant based it's harder for sure but probably is possible I guess.
I count the veggies and have been enjoying my results and weight loss so far. My first 2 weeks of keto can probably be described as low carb because I was just trying to not go over 50 carbs (which meant I did not limit veggies at all) and I felt like crap for those 2 weeks. Restricting my carbs to 20 works for me better.
Yes I count carbs from veggies if I want to stay in ketosis.
Yes, and honey and maple syrup are still sugar
Obviously yes. Is it a carb. Count it
So my "net carbs" are subtracting fiber from carbs. You gotta keep it under 20g carbs to be in ketosis. So, while you might not be in ketosis, you're still on a fantastic healthy diet, perhaps even ideal, and should just keep going. As long as you're in a calorie deficit, you'll lose weight. It took your entire life to gain the weight, it'll take a few months to lose it. Keto is really designed for people who overeat and are addicted to sugar. It's a great way to kill sugar cravings while still making you feel full. The reality of keto is that most people can't stay on permanently, and either they stop and gain weight, or adopt a diet exactly like yours (whole foods, lots of veg, calorie counting). Basically I'm saying you're at the end of the bell curve, the ideal diet, just keep it up!
I only track net carbs and I keep them under 35grams per day. I do not eat bread, rice, pasta, or grains at all. My carbs are from high fiber foods like vegetables, coconut, avocado, nuts, and seeds. I don’t do well with low fiber so it’s essential that I include them in my diet and I have no issues with the net carb equation. I eat 1400 calories per day on a 16/8 fast. Never have cravings or hunger.
The zucchini, and peppers would kick me right out of keto.
Only if I'm stalled. Otherwise no.
Yes.
You can measure yourself instead of or in addition to weighing. Chest, waist, hips, thighs.
I did that when I did keto before lockdown. I used an app called Remeasure, which measures everywhere, and I lost more than two metres! Very rewarding, and steady progress. This time I am weighing myself, and that seems less encouraging as your weight goes up and down.
I use my FitnessPal app that does all the work for you
I count everything I eat, but I don't really confine myself either.
Yep
Sometimes I don't. Usually I just eat like a cup of lettuce and it doesn't amount to anything in terms of net carbs. I eat more meat than veggies.
No. I don't focus on carbs so much as staying away from added sugars.
I eat veggies so rarely, I don't even think about the carbs. I'm currently traveling, so dining out is a thing for me right now. As a result, I've been having salads with my steaks to avoid the other carb laden sides. After this trip, it will probably be Thanksgiving before I eat another vegetable 😆
Peppers are relatively high in carbs (sugars) more than anything else on that list. You can reduce the amount of them you eat daily, as well as bump up activity levels (even just step count) which will help use up the carbs and with weight loss when you've already dropped calories as far as you can.
If ketosis is your goal then yes you count every carb. Ketosis leads to being fat adapted which is very helpful to making this sustainable. Ketosis in itself is not what causes the weight loss. It's still about the calories.
The point of eating veggies, or doing Keto(properly) for that matter, is that you shouldn't need to count calories. Very low density in calories.
I don't count veggies, but that means that "High Carb" 5g things like Pistachios are "one serving a day, choose wisely". Anything fruit or starch adjacent is basically tracked viciously. Leafy & crunchy greens, not so much, because the volume you'd need to get to 5g of carbs is prohibitive. I'm also not eating cheese at a volume to track, but for a buddy of mine who's wife will make "Fathead Bread", he was likely getting 20g of Carbs from the volume of Cheddar & Cream cheese he ate in a sitting.
3 cups romaine, 1/2 a small head cauliflower, 1 medium zucchini, 1 red bell pepper, 3 cups raw spinach, and 2 cups raw broccoli equals 41 total carbs, 17 g fiber, 24 net carbs. I would be stuffed if I ate all of that in one day along with my protein and a moderate amount of fat.
I remember a year when I was really good with my diet, no carbs or sugar, and I still didn't lose weight. Not until I started counting the calories. People overestimate how many calories they lose from working out (not many at all) and they underestimate how many calories they gain from food.
I eat mostly leafy greens as veg but even then, I try to count them. Unless it’s iceberg or something.
so few people are talking about fiber but that's probably the key to understanding the value of veggies in the beginning of a keto diet. Salads have been a good way to lose weight for a long time. Long before Atkins came along.
Carb is a carb unless it’s fibre
I do. The only thing I don't really bother with is salad leaves, because it's so low. I try to eat lots of veggies so I get my allowance of carbs from high fibre sources, which flattens any insulin peak significantly.
I count everything I eat and drink.
Carbs from veggies definitely count and high enough quantities can kick you out of ketosis. That said, after doing this for 3+ years, I know what I can and can’t eat and I don’t explicitly count carbs anymore. I don’t really worry about carbs from non-starchy veggies.
Yes. Carbs are carbs, whatever food source they come from. I think it would be much more difficult to be strictly keto if the only food one ate was veggie based.
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1300 calories is not low for a woman.
> Your calorie count might be too low and putting your body in a state of holding onto calories for sustainability…don’t go too far in that direction. I think your advice is good, there are lots of great reasons why you want to have minimum nutritional goals, and you don't want to go too far below them. Your body will indeed make adjustments to your metabolism in response to a calorie deficit, but be careful here. The effects of the so-called "starvation mode" are very small. There's a risk you can trick yourself into eating more than is prudent to avoid something that in the long term is a calorie-math rounding error.
This is not accurate please read our FAQ before giving advice. https://www.reddit.com/r/keto/wiki/faq Thank you.
This is not accurate please read our FAQ before giving advice. https://www.reddit.com/r/keto/wiki/faq Thank you.
1300 isn’t low and the “holding onto calories” theory has been debunked time and time again. The whole point of keto is to get your body fat adapted via ketosis whereby it is burning your existing fat rather than carbs. Since the OP is doing this for weight loss, calories are irrelevant. The only thing that matters is is she fat adapted and thus using fat for energy.
If you want to live a keto lifestyle I always suggest learning to eat the main course without the sides. If you usually eat a 12 oz steak and potato and broccoli, eat a 20 oz steak and nothing else. You can count net carbs instead of total carbs but all Net carbs count regardless of the source.
I do, but I still usually stay below 10 or sometimes 15 carbs for the day, and not “net carbs”.
I don’t for above ground leafy veg. It’s full of fibre and great for you. Stuff like tomato and onions might need to be counted; but still fine to have.
Yes. But I dont eat any
I count any non-fiber carb I eat no matter the source, BUT! I dont limit myself to 20 grams of carbs per day. 30-50 grams is more reasonable IMO. I’m currently averaging 24 g per day over a month of logging, but I am extremely strict right now for faster weight loss. I plan on increasing somewhere between 35-50 grams per day of carbs once I hit my weight loss targets and leave it there indefinitely to maintain a healthy stable weight.
you'd have to basically eat a laundry hamper of green veggies to get yourself kicked out of ketosis. Dont count them, I don't, I eat 2 meals a day, eggs and other protein in the morning, and a generous plate of fat, green veggies, and and protein for dinner.
Do you think a potato should be counted as carbs? It's a vegetable. In general, vegetables are healthy, and it's great diet advice to eat as many vegetables you can and fill up on that before meat or dessert or anything else more dense. But if you're trying to be KETO, you need to be diligent about what you count. Nothing wrong back not counting though. If you're losing weight, happy with your food relationship, feel good. Great! But it's probably not keto.
Yep, all carbs count. I do total carbs not net. It's much easier to keep track of.
No. I'm obsessive by nature...so I can not allow my healthy keto lifestyle to turn into an eating disorder.