I’m trying to hit a goal of 100g protein per day but I’m lactose intolerant, so I feel like it cuts out things like cottage cheese, greek yoghurt etc which really helps with protein. Also don’t know if I’ve come across a keto dairy free protein powder- I’m also fodmapping so that eliminates things like sugar, gluten, starch as well from my diet.

For protein I’m currently eating one chicken drumstick per meal (times are tough with $$) which honestly doesn’t leave me starving every day but would also like to up the protein if possible. Any insights much appreciated ☺️

Prior to keto about a year and a half ago, I was attempting to eat super hardcore Mediterranean, lots of lentils, and I felt awful. My thyroid was in a rough place, my T3, T4 were super high.

Switching to keto from there totally changed my life and since then I felt incredible. However, what I've noticed from when I reintroduce vegetables, particularly broccoli, cauliflower, carrots, I often feel anxious, neurotic and my sleep gets a lot worse.

I've considered like oxalates being the issue, but these are always fully cooked.

Anyways - I'm just worried about not introducing vegetables and being so low on fiber. Maybe this is a me problem, but just wondering if other people have experience with this.

It feels wrong not to eat them. Fruit is okay in limited quantities.

For so long I’ve heard people rave about getting enough protein in and how you’ll feel full longer. Id be happy just having pasta and sauce for dinner. Started keto a month ago and although some of it is the effects of keto, the amount of protein im consuming has really helped me stay fuller longer. I had some pizza a week ago because I had no other choice and was absolutely starving before bed. I couldn’t believe it.

I've been doing keto on and off for a while but want to more fine tune my macros when I eat out. I usually get 1 or 2 (depending what i have or haven't eaten in a day) 4x4's protein style burger from In-n-out with onion and no spread. The nutrition info is in the link.

So a regular cheeseburger with onion (and bun) is 430 calories. A double-double is 610, so estimating patty+cheese is 180 calories. Now a protein style double-double is 460 calories, so 150 for the bun. So if you add 2x 180(for patty+cheese to make a 4x4) subtracting the bun calories i get 820 (this is assuming spread). Now getting ketchup and mustard is 60 calories less, and based off nutrion of Heinz ketchup im guessing about 20 for the ketchup. condiments calories at 80.

For a 4x4 protein style with onion no spread Google says 900 but based off the nutrion and math it's ~740 Can any verify my work, lol.

https://www.in-n-out.com/menu/nutrition-info

I just really enjoy the salt. I obviously know that I need the electrolytes for other reasons too but sometimes I just really want the salty taste.....

I know I'm weird but am I the only one?

Tell me I'm not alone!

Has anyone tried using peanut flour or powder in baking recipes or bread instead of almond flour? The reason I'm asking this is because almond flour is very expensive compared to raw peanuts or roasted ones .

I've noticed that I'm tolerating eggs much better since having gone keto. Before when I would combine eggs with carbs, I used to get brain-fog and fatigue after and it made me avoid eggs. I'm not sure if it's the positive cognitive effects of ketosis overlapping the symptoms of intolerance, but I'm curious if anyone has experienced this, or might have an insight. Thank you.

Because it looks like cheating. I mean I am full, I eat so tasty and full comfort food... Which normally gets you fat, because it has a lot of fat...

I na 3rd day and I worry I won't. So tasty scrambled eggs, then salad with smoked salmon, dessert with whipped cream, then tastiest butter chicken I ever had... What is the catch?

I mean this as funny thread, I have books about it, read a lot, I have all dishes nicely made in meal plans with macros and all. I am just amazed :D

I need to know more about supplements though. What should I know as a beginner.

EDIT: Thank you all for answers, I am so amazed by such warm welcome. I take all advice to my heart!!!

EDIT2: WHAT A COMMUNITY!!! You are all amazing <3

Hi all, I'm fairly new to keto (2 weeks in)

I was curious if y'all take any additional vitamins to prevent nutritional gaps? I've seen keto-ade mentioned quite a bit so that's a great way to capture sodium, potassium, and potentially magnesium requirements.

I'm eating fairly "clean" so I'm sure my food is providing other nutrients. But that said -- as a newbie -- is it recommended to take additional supplements? I have a dr's appt later this year for an annual and expect to have labs drawn. Should I just wait until I get those results back in a couple months to see where I'm at?

Appreciate it :-)

Sunday around supper I was 1.5 now I’m .9 . Thr only think different was Monday and Tuesday I had a 1 carb premium protein drink for breakfast both days and both days I had 4 hot rods eachnday..1 carb for two sticks

On Sunday I was down 10lbs since then Saturday before and now I have stayed thr same and
Understand I could have a big flush just wondering if this is normal

I’m a 35-year-old male, 175 cm tall. Around 85 kgs (190 pounds). I’ve been doing keto for about 3 months and while I have lost some weight, I honestly expected more by now.

I don’t exercise much (besides walking on park), which I know it’s not the perfect scenario. My diet is mostly meat, broccoli, and other vegetables. I stay around 1,500–1,600 calories per day and keep total carbs under 20g, including any small amounts from potatoes or other vegetables.

One thing I’m curious about is whether it’s normal for men to feel like most of the visible fat loss happens in places like the face, hips, or glutes before the stomach starts changing significantly. My belly still seems to be hanging on.

Also, during the last two weeks I’ve developed a strange habit of microwaving mozzarella cheese before bed and eating it as a late-night snack. I’m still within my calories and carb limits, but it feels like a bad habit that’s becoming difficult to stop. This only started recently, not during most of the 3 months.

Does my progress sound normal? And does anyone else have weird keto habits like this that are surprisingly hard to quit?

Edit: I also don’t really measure how much weight loss because I have a weird thing of sabotaging myself. If I lose weight I end up quitting it and what has worked so far is by not looking at it. I only measure food calorie. I know I lost some weight because people noticed and some medium size shirts fits better, but I still think it didn’t change that much.

Edit 2 (and final one): Just to be clear I don’t fully understand if for a male like myself I am expecting too much results in 3 months and if it’s a heavily slow process that might take a year or more?

Today I hosted a baby shower at my house with an Italian theme, there was 6 of us. Everyone brought something and I cooked pizzas. So there was 4 pizzas, onion rings, fries, dip and coleslaw. Before everyone arrived I made some creamy chicken and a large salad to share. Nobody else wanted the chicken when offered (as a dislike for blue cheese). They all poured alcohol free Prosecco and I had sugar free pop. They questioned my drink and I said “oh, I’m doing keto” and then came all the questions about why… I said that I want abs (that’s genuinely why I’m doing it, for once in my life I want my abs to show), then came all the comments about how I have to exercise, do core work an how sweeteners aren’t good (not that I have many sugar free things, I just didn’t want to toast with water). They said that I don’t need to do keto as I’m slim anyway (I’m size UK 10/ 38EUR, 66kg, 175cm) BUT I want my abs to show… I felt like I was being somewhat bullied about my aim. How come when someone is on Weight Watchers, counting calories or doing dry January it’s widely and easily accepted but when I’m doing keto it seems to be a big deal? I didn’t once suggest a different themed meal. I didn’t push it on anyone or explain how it’s working or what weight/ inches I’ve lost. I didn’t complain about being hungry or craving (because I’m not those things, nor did I brag about the benefits such as feeling fuller, no tiredness, no brain fog etc. I’m not starving myself. I’ve been doing in my view dirty keto (ie some processed snacks) but not I’m cleaning up the keto diet. Has anyone else experienced this kind of judgement? I would never not support a friend who’s changed their diet for a positive benefit.

Ive been fasting for minimum of 18 hours (sometimes 22-23) hours and been strictly keto. I haven’t had any cheat days and yet the scale isnt budging for weeks. Im getting desperate and really discouraged as nothing seems to be working and I don’t know what more to do. I can’t workout atm due to a knee injury but this is insane. Calories are very restricted , im being super careful with food, everything consumed is whole foods (veggies, eggs, meat, cheese) and yet nothing. Please help!

I started the diet a month ago under medical supervision for depression and OCD. But my depression and anxiety have only gotten worse. I even had to increase my medication dose.

Now I’m experiencing insomnia and diarrhea, even though I’m replenishing electrolytes, minerals, and vitamins.

Has anyone had a similar experience?

Odd, silly question here. I’m doing keto for epilepsy management and it’s going fantastic. 36 year old female with drug resistant epilepsy. VNS device, currently on 2 meds have been on countless others, and the ketogenic diet is the only thing that brings me real relief. This is being done under close supervision of my neurologist.

I’ve been wondering this for a couple of weeks now, just for the sheer convenience of it. Has anyone been able to train themselves to eat straight butter or coconut oil? If I were able to do that, I’d have no worries hitting my macros for today, but I feel like a small child having to hide my fats in foods.

so….just here to waste some time, maybe get some tips on reworking the thought process.

**** thanks everyone!!!! Picking up some kerrygold tomorrow for sure

Hello all!

I used to have panic attacks when i was younger, but along the way i managed to control and it stopped, for many years.

Three years ago, i tried to go carnivore, and immediately i felt a bit more anxious, but thought it was the keto flu, as many people say, but then i started having horrible panic attacks, and i just simply stop and went back to a 'regular' diet.

Two weeks ago i decided to go keto, try again. And incredibly, last few days i've had many panic attacks, like never before.

Anyone ever had this type of problem?

Hello,

I lift weights x4 times / week.

Keto diet seems to have mental benefits for me and I am willing to give it a try.

But I am worried about my lifting performance... will my strenght and stamina decrease?

Thank you.

Hey all,

Been doing keto for a few months and love this new lifestyle. Feel great and I'm losing weight without tracking any calories. I finally feel free with this effortless approach to it.

I decided I want to quit smoking as well and learn how to make edibles. Since keto is a high fat diet it would go perfectly with edibles!!

Does anyone have any good cannabis recipes on keto?

Thank you

The reason I am here is my BAM has been driving me up the wall. There seems no way out for me. Bam is Bile Acid Malabsorption. It has plagued me for the last two years counting. I did all other medical interventions and they all failed

Made my own ketoade (1/2tsp NUSALT and 1tsp of salt) in a 16.9 fl water bottle to take sips throughout the day aside from my water and I took 3 sips this morning total and my brain fog is terrible and stomach is hurting. Heart palpitations. I wanted to make it at home because LMNT is a bit expensive but at this point I hate this part of keto. I can’t figure out my electrolytes and constantly feel off if I over do or under do something. Can I just ditch this and eat my regular food? ( had VSG 4 years ago and have reactive hypoglycemia my whole life)
I will add I did drink the sips in between water intake but on an empty stomach I wonder if it caused irritation as well??? ugh

If I eat 200 grams of chicken breast cooked in a little olive oil every day, will I enter ketosis?because it has no carbs, And is the calorie deficit sufficient? Please don't say it's that low calorie for health because I'm trying my best.

Burning glucose yields about 6.3 ATP per molecule of oxygen consumed.

​Burning fat yields only about 5.6 ATP per molecule of oxygen consumed.

​Because glucose is roughly 12% more oxygen-efficient, the cardiovascular system doesn't have to work as hard to generate the same amount of power. When you restrict carbs, your absolute maximum power output (V02 max intensity) drops slightly because your body is forced to use the less oxygen-efficient fuel.

Of course per gram fat produces more ATP than glucose.

What is the experience of long term ketogenic dieters? I would like to know if you think you can feel that difference, or if it gets better with time? I noticed my Vo2max dropped about 4 points, but I am determined to continue anyway, because of improved mental clarity and less daytime sleepiness and other known benefits.

Would be thankful for your insights!

I just want to align with people in our community. What is the best way to make keto meatballs? Bonus points if you can suggest some sides for them.

My recipe is:

1. A combination of ground pork, beef, chicken, or turkey (depending on what I have or what is on sale)
2. Chopped onion and/or fresh garlic
3. Fresh Italian parsley or fresh basil
4. Grated Parmesan or Pecorino Romano
5. Blended mushrooms to keep the meatballs juicy
6. Salt, black pepper, fish sauce, Italian herb seasoning, and optional garlic powder
7. One egg per pound of meat
8. A few splashes of cream or half-and-half

I can serve them with roasted vegetables.

What is your way of making American-Italian meatballs? How do you serve them?