Shrinking_Shamrock's Journal, 16 Jul 19

I am not Keto. I love bread too much. LOL But I am sure that someone can help you. There are a lot of KETO people on FS now. If you ever have any IF or OMAD questions...I am got that on lock. :-)  

There are many resources on line. Google and read up on it. The diet is about keeping carbs very low (20 net, total carbs minus fiber). Eat enough protein and then fill up with fat to feel full. That is it. As for how you should start I think that depends on you. I am a just right into it person so that is what I did. One day I had my breakfast without bread and milk and it was weird but I have since learned to add a lot of low carb veggies and enjoy it a lot. Good luck!!!!! 

If you have any specific questions, ask away. Love to help 

pk, so I absolutely HAVE TO HAVE my ice coffee and it has to be sweet, can I slowly decrease the sugar or even still use sugar?.., what happens if I'm doing well with the keto and I have a day that I slip and have rice (like with Chinese food, or with liver).., does that mean I have to start all over again? 

Sugar will not work on keto. Especially not in a drink. The body switches to sugar burning instantly when you do that. And what you want on keto is for the body to use the fat burning process we call ketosis. Body will only do ketosis if it cannot find carbs so that is the idea here. What you may have to do for your ice coffee is to find a sugar replacement (artificial sweetener) that you like. There are many out there so try some. I am a bit old fashioned and use liquid splenda for most things. If you are in ketosis and then suddenly have carbs the body will burn the sugar in the carbs and go out of ketosis. It is not a big deal though. It goes back into ketosis just fine as long as you go back to eating low carb. I do have those meals once in awhile. Part of my diet really to do it like that. 

ok, so what would happen if I change to an artificial sweetener but still use the liquid coffee mate?., or do I need to find a substitute for the creamer as well  

does liquid coffee mate have sugar? or corn syrup? Check the list of ingredients. 

Just out of curiosity what is the difference between corn syrup and sugar for keto?  

I try and limit my carbs to 100. And I will lose some weight. But I have been falling off the wagon recently. My plan was no white carbs. So no rice, no bread and no pasta and no sugar. And the hardest for me was no pasta. You need to find out what will work best for you that you can live with. Good luck! 

@Krw65 No difference. But when we keto we have to learn all the names for sugar out there and corn syrup is one of them in addition to things like fructose, glucose, dextrose etc... they are all sugars 

In your opinion, what is the best tasting artificial sweetener that can be used for keto in coffee? 

That is a tough one because people seem to have very differnt views of artifical sweeteners. I use liquid drop splenda for a lot of things. Swerve sweeteners are very popular and a lot of people do that one. Others do Truvia. Have you tried any? If you buy coffee at a coffee place you can ask for a sweetener and maybe test some? 

I LOVE stevia packets. Super sweet and my go to for coffee. If you like you can add a splash of heavy cream to make it a little lighter. I started keto about 4 months ago and have had multiple approaches, and have changed habits and meals along the way. You find what works best for you. I stay under 50 grams of carbs per day, I had NO IDEA how many carbs are in things like watermelon and broccoli, so this app has completely changed my way of eating! Staying away from processed foods, or grains is the goal! And you ultimately also pair keto with IF as you are not hungry as often. I watched a ton of videos on YouTube by Dr Berg and he had links with foods to avoid and foods to eat on keto and it’s a clean keto so you’re not just filling your body with greasy fattening foods and loading up on butter like some dirty keto versions. Check him out! 

Carbs are hidden in a lot of things. Look at the labels. I suggest plugging them into FatSecret to see the macro. That is what I do. 

For the first 2 months, do not cheat. In Keto, your body has to build up the machinery to burn ketones effectively. Cheating will slow that down. Once you are Keto-adapted, occasional cheat days drop you out of ketosis for 1-2 days but you can get back in. 

For ketosis, you should maintain your TOTAL carbs at about 20gms. Many “low carb” foods will give you a net carb amount that sounds good but it has sugar alcohols and even fiber that still effect ketosis. 

Ok., I think i get it, but before I start slow and mess up, is it something that I can slowly work into?., am already slowly trying to get starches out of my diet ( i personally don't like them anyway) and replace them with healthier grains.., have always eaten a lot of high protein meats- not so much a fish eater but I try, and I LOVE fresh veggies and some certain fruits.., just have to work on the coffee thing, lol. 

You won't be keto until you produce ketones. This will not happen if you are eating grains, sugar or even root vegetables. I suggest going to dietdoctor.com where you will find lots of good info. Think meat, eggs, some cheese, healthy fats and green vegetables. It's a very simple diet, but it depends on cleaning out the carbs and sticking to that. In and out or slowly easing in wrecks the ketone production. You'll be upping fats, but that only works for weight loss if you cut the carbs. You can go low carb and eat fats, or low fats and eat some carbs, but if you eat carbs and fats at the same time you'll gain weight unless you are an athlete. 

I agree with Erik. Healthy grains?? Not a thing with Keto. No grains. No starches, and for the most part no fruit. It is simple but not for everyone. 

You can approach it slowly if you want to. No rules.