Reddit reviews The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence (1)

I have been there, very recently. For the last decade. I can honestly say I absolutely have an addiction problem with sugar & carbs. They are without a doubt my downfall.

I started following a Keto diet in December 2017 and even though I've only lost 20 lbs since then (I have over 100 to lose), I'm off sugar entirely and off carbs for the most part - I try to get my carbs from my vegetables instead now. Coming off them was hard, admittedly, it was a rough week, and I still have my moments where I just want a real burger with fries, but if I make that choice it's going to hurt me, it's like "a little bit of heroin" for a drug addict and I can so easily fall off the wagon and go back to my old habits.

I am reading this book: https://www.amazon.ca/gp/product/1628600160/ref=oh_aui_detailpage_o03_s00?ie=UTF8&psc=1 and it's really good at describing why we gain weight, why we become addicted to sugar and can't seem to get off them if we keep eating an excess of carbs, etc. I highly recommend reading it, even if you don't follow the diet, it's a really good read. I also follow r/keto & r/xxketo <- lots of helpful stuff in there.

PM me if you want to talk, (if it matters, I'm 35, female, single, live in southern Alberta, Canada). In the last 2 years I moved away from all my friends & family (by choice, for a job), and then lost my dad (last January, he was waiting for new lungs) and he was my favorite person to joke with, no one else really measures up to match my sense of humor. It sucks losing a loved one who gets you.

So this is something that I haven't done myself yet, but Leanne Vogel goes over this practice in detail in her book The Keto Diet. She explains that there is a place for carb ups once you're fat fueled, but how often you do that depends on what works best for you. These are carbs that come from fruits or sweet potatoes, not something processed like bread or pasta.

I started by reading a book cover to cover... just to get the basics of the lifestyle... this book also has recipes etc to get you started... google is also your friend... and definitely this community!


Edit: Link to the book

About a week into keto, I purchased The Keto Diet by Leanne Vogel thinking it could give me some recipes to change things up a bit. I read the entire first half of the book in a single night!

It easily explains the science behind nutritional ketosis, has this AWESOME troubleshooting guide for anything you might experience while trying it, and has 4+ months worth of meal plans which include options for vegetarian and allergy-free variants. All of her recipes are dairy-free, and I am NOT dairy free, so I admit I add in a lot of cheese. :D

Anyway, the book's recipes are decent but not the best, but it's 100% worth purchasing as a newbie's guide to keto. I have pages bookmarked that I still reference nearly two months in. Good luck!

https://www.amazon.com/Keto-Diet-Complete-Delectable-Confidence/dp/1628600160

She can also check out http://www.ibreatheimhungry.com/menu-plans-new meal plans. there are some pictures that are included.

All good. I’ll start by saying I’m no expert. But I have done a stupid amount of reading, experimenting, making mistakes and seeing what worked for me. All of my knowledge is anecdotal.

So with the disclaimer out of the way:

I would start with a mild deficit. Maybe 10% at the most. Use the ketogains macro calculator to figure out your calories and your macros. But that’s more work and more to track. if it seems a little daunting, start simple. Just go for maintenance. You’re in a super unique position right now. Honestly if you just watched your calorie intake and focused on your carb intake you’ll be good for a while. There are some books out there that will help a ton for a newbie. I started with this Keto Cookbook two years ago. It really helped me because I was a little overwhelmed and this has information, science, recipes and most importantly, a full on meal plan including grocery lists for each week. Zero guesswork. All I did was look at the listed calorie intake for the day listed on the meal plan and maybe add some bacon or sausage.

As far as working out goes, I know a lot of people suggest starting with a 5x5 program like stronglifts. My only suggestion there would be start light. Leave your ego at the door and be smart. Focus on form and movement and breathing before you start stacking weight on. That program has a linear progression so the weights will stack up quickly and if you don’t have a good base built and a solid foundation of form, you could get hurt or stall out quickly. So go do the movements. Don’t worry about not getting a pump or soreness for a while. Start super duper light and be smart. It will come.

I started with an 80 pound squat on my workouts due to several knee surgeries, a 115 pound deadlift and a 100 pound bench. And I worked it slow and steady and CONSISTENT. Listened to my body and stretched and slept. Now I’m making out at a 255 pound bench, 375 pound squat and a 390 pound deadlift. It will come if you’re patient and you work at it.

Best of luck man. I hope this helps. I’m excited for you!

Good for you!! Stay strong, and fight back against your body whining like a 5 year old about sugar and carbs!! The more I have said, "no, body, this will not make us feel good and then we will have to start over," the less whiny my body seems to be 😉

also, I found this book about the keto diet where she talks about re-adapting carbs once the body is fat-adapted, so in about a month, I can reassess and see what my body needs.

Yesterday was my day two and I felt. Like. Hell. Today I feel marginally better, but I know the bad stuff will pass. KCKO! 💪🏻

This is my favorite!

The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence https://www.amazon.com/dp/1628600160/ref=cm_sw_r_cp_api_DVmDAbNZ88XEG

Not intended to be an ad for this book, but the approach is flexible and easy to follow. It keeps me from getting discouraged. It’s exhaustive and sensitive to the individual needs of everyone who chooses to do keto.

It’s a whole-food Paleo approach, which I don’t follow religiously.

The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence

This is one of the books I bought when I was getting started:

https://www.amazon.com/gp/product/1628600160

I bought it mostly for the recipes, but there are a bunch of different meal plans in there, if meal plans are your thing.

The author doesn't eat dairy and I do, so not all of the recipes are completely my thing, but that's a small complaint.

As someone who has done a couple of rounds of the Stronglifts 5x5 programme (the Stronglifts app is fantastic, makes everything supper simple) I would say no to your trainer's advice. It's more bro-science than anything else.
With the Stronglifts programme for the first 2-3 weeks it will be light and easy but the point of that is perfect your form especially on the squats. If you have access to a trainer again use them to check your squat form, making sure you pass parallel and keep the butt wink in check. The second time I did the Stronglifts programme I used this time to do some extra pec flyes but to each their own. Very quickly you will be hitting max lift goals.
5x5 programmes are more of a marathon on their own. Generally cardio is not recommended as the recovery time is required after heavy lifts and cardio is too strenuous. You will be doing very heavy lifts 3x's a week in no time at all and will need the recovery time to keep the lift gains going strong.
You will need to increase you protein grams to maintain lift advancement. Adding some complex carbohydrates on lift days are not a bad thing but definitely not the simple sugars of gummy bears. You will most likely need to increase you daily calorie intake on lift days by about 250-500 calories. You will see the fat slip away while the scale increases.
Good luck and keep the good work! As someone with shit cardio due to childhood asthma I give mad respect to any marathon runners.

Edit. Also if you hit some weight loss plateau's, try cycle some carbs. Not allot, one day a week. Once may be all you need. And not crap carbs but complex carbs like some multi-grain bread with coconut oil or butter with your breakfast and/or sweet potato or yams with dinner. Again not over doing it just one serving per meal for one day. Keto takes us as close to our evolutionary eating profile but we have still evolved I eat carbs just not in the excess of today diet.
A book that I recently gifted to my sister is ”The Keto Diet" https://www.amazon.ca/Keto-Diet-Complete-Delectable-Confidence/dp/1628600160
It's written by a women for women on keto with an incredible amount of recipes. I'm a guy and my wife and I really appreciate and enjoy the book and my sister loves it as well. My only complaint is that the author is also dairy free which is reflected is all o the recipes but nothing to get updates about.

someone recommended this to me but I haven't read it yet

I know theres a couple of books out there that have a full 30 day meal plan in them. I know nothing about macros really and don't know if these books would help you. :-(

Beginners Guide

I have another one in this series for insulin resistance- it's not keto, but the recipes are phenomenal. My sister's had the same experience with the migraine relief one.

[Most popular one I sell daily] (https://www.amazon.com/dp/1628602821/ref=cm_sw_r_cp_awdb_t1_vp3YAbK6H8MZN)

Another one I sell a tonne of

I don't know if this helps AT ALL, but I hope it does!