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How to start a ketogenic diet?

by (12369)
Updated about 3 hours ago
Created February 09, 2011 at 10:43 PM

My husband and I have been Paleo since October, he has lost 35 lbs and looks and feels great; I feel great, but have only lost around 5 lbs. I have read quite a bit on here about ketosis; but have come up empty when researching how to start up a ketogenic diet. Does anyone have a step-by-step guide on how to do that? Or just any good tips on how to start.

I really appreciate any help

Thanks!

82166cc32b6cf26de33b69f58fb583b1
4883 · June 18, 2013 at 9:47 PM

The ketogenic diet you describe is the standard ketogenic diet that has been used by doctors for epileptic children for nearly 100 years. You can read about it in many books and many websites. Like you say, it's 80% fat by weight. Here's a book chapter on the history of this diet: http://ketocure.com/doc/wheless.2004.history-and-origin-of-the-ketogenic-diet.pdf

6fece842bd1bcf5724f458a302a2156e
1169 · June 17, 2013 at 8:17 PM

I seem to have 156g of protein not the 56 the formula above would suggest which must be why I don't go into ketosis, not that I really think it's wise for me, although I'd like to lose weight quicker. The UK society for epileptics has a ketatonic diet for children . It says" In fact, the diet gets most (80 percent) of its calories from fat. The rest come from carbohydrates (sugars) and protein (meat). Each meal has about four times as much fat as protein or carbohydrate. "80% fat is very very high. I manage about 54%. http://www.epilepsyfoundation.org/aboutepilepsy/treatment/ketogenicdiet/

Aeddd78220e4ab2fb083ccc4efbacc53
35 · March 16, 2012 at 7:21 PM

i knew it! at first i did do a carb up but it made me sick or feel like i was hungover .. keto make's me feel great plus the full energy 24/7!

82166cc32b6cf26de33b69f58fb583b1
4883 · March 16, 2012 at 2:11 PM

(Continued.) For example, in my own case, I'm using ketosis to treat my migraines. Until recently I've been on a more radical ketogenic diet than the kinds of diets that usually get discussed here. My schedule was two months on, a couple of weeks off. During the two month periods I was in deep ketosis every single day. During those periods, when the ketosis got too unpleasant, I would relieve it slightly by eating a tablespoon of rice syrup (which metabolizes to pure glucose). Your mileage WILL vary.

82166cc32b6cf26de33b69f58fb583b1
4883 · March 16, 2012 at 2:08 PM

(Continued.) For example, in my own case, I'm using ketosis to treat my migraines. I'm on a more radical ketogenic diet than the kinds of diets that usually get discussed here. I stay in deep ketosis every single day for about two months. During that time, when the ketosis gets too unpleasant, I relieve it slightly by eating a tablespoon of rice syrup. But there are no carb days. At two month intervals, I give myself a break and eat fruit and root vegetables for a couple of weeks. Your mileage WILL vary. It depends on why you're doing it, how deep you want your ketosis to be, etc.

82166cc32b6cf26de33b69f58fb583b1
4883 · March 16, 2012 at 2:03 PM

No, you don't have to. Whether you WANT to is a different story. The answer depends on why you're doing this, how deep you want your ketosis to be, etc. There's no way to give a general answer that applies to everyone because there's no single keto diet. There are varying degrees of ketosis. People have many different reasons for wanting to be in ketosis. (Continued in next comment)

82166cc32b6cf26de33b69f58fb583b1
4883 · March 16, 2012 at 2:02 PM

No, you don't have to. Whether you WANT to is a different story. The answer depends on why you're doing this, how deep you want your ketosis to be, etc. There's no way to give a general answer that applies to everyone because there's no single keto diet. There are varying degrees of ketosis. People have many different reasons for wanting to be in ketosis.

82166cc32b6cf26de33b69f58fb583b1
4883 · March 16, 2012 at 1:57 PM

Why would you "have" to? Look, there's no single keto diet. There's no single thing called ketosis. Ketosis is a matter of degree, and people have many different reasons why they want to be in varying degrees of ketosis. The answer to your question depends on why you want to be in ketosis, how deep you want your ketosis to be, how you feel when you're in that degree of ketosis, etc. For example, in my case, I'm in deep ketosis about 95% of the time, every day, but occasionally it feels too awful and I eat a tablespoon of rice syrup. Your milage WILL vary.

Aeddd78220e4ab2fb083ccc4efbacc53
35 · March 15, 2012 at 10:49 PM

i have one question.. when i was first introduced to keto the person told me that i had to take one carb up day a week .. so what's your opinion?

82166cc32b6cf26de33b69f58fb583b1
4883 · August 22, 2011 at 12:33 PM

Yasmine, here's a medical paper on this subject. Nine patients experienced sudden hair loss while losing weight rapidly. In all nine cases, the hair grew back. Goette DF and Odom RB. Alopecia in Crash Dieters http://jama.ama-assn.org/content/235/24/2622.short

82166cc32b6cf26de33b69f58fb583b1
4883 · August 22, 2011 at 12:21 PM

Yasmine, I found out a few days ago that my friend lied to me about her weight loss. She now tells me that in fact she lost less weight over a longer period of time. She was eating plenty of carbs and wasn't in ketosis. I apologize to everyone here for misleading them. I was mislead too. For whatever it's worth, I experienced extreme appetite reduction myself when I first went into high ketosis, and I usually ate only every other day. I didn't lose any hair. But I was only a little bit overweight (maybe 10 or 15 pounds) and the hypocaloric eating didn't continue very long in my case.

3ddefa2dde216d3376497850278493be
55 · August 22, 2011 at 7:44 AM

I wonder if your friend who lost all that weight on very low caloric intake suffered hair-loss? I read that restricting calories drastically could cause "Telogen Effluvium". Any thoughts?

42f33b23ca2b7c788bdd85afe6bb9dde
95 · August 22, 2011 at 4:48 AM

Very confused: re 0.8g P per kg bodyweight - Should I be eating 0.8g P per TARGET bodyweight rather than current bodyweight? Because logically, from the above, if I eat 0.8g per current weight [which is overweight] then it would seem I'm still supplying "too much" protein for ketosis to take place correctly. Any clarification for that?

82166cc32b6cf26de33b69f58fb583b1
4883 · March 05, 2011 at 8:47 AM

If you're tired of reading formulas, then buy yourself a ketone blood meter. That's what I did. Experiment with different amounts of protein in your diet and test your blood. Then you will *know* how high your ketones get when you eat various amounts of protein. This is the only way you can learn for certain how to design your diet to achieve a particular level of ketosis. A ketone blood meter costs US$15 and a box of 10 test strips is US$50.

C2502365891cbcc8af2d1cf1d7b0e9fc
2427 · March 03, 2011 at 4:58 AM

I meant 70-150g

C2502365891cbcc8af2d1cf1d7b0e9fc
2427 · March 03, 2011 at 4:58 AM

Sounds like good advice, but I'm really tired of reading different formulas for how much protein. I could be eating anywhere between 10-150g depending on who I listen to.

Medium avatar
12369 · March 02, 2011 at 3:50 PM

i agree with you completely - maybe you could post it as a question. I am struggling with the same thing - and a daily food log would be such a help

C2502365891cbcc8af2d1cf1d7b0e9fc
2427 · February 17, 2011 at 2:16 AM

I'm 83kg. At 168cm, I reckon I'm about 75kg lean mass. By your formula, I'd eat 66g of protein. By Mark Sisson's formula (1g per pound of lean) I'd be eating 165g of protein. Then there's Harris' formula of 1g per kilo, which would give me 83kg. So which is it?

82166cc32b6cf26de33b69f58fb583b1
4883 · February 11, 2011 at 9:35 AM

Bree, thanks for the checkmark! And good luck!

82166cc32b6cf26de33b69f58fb583b1
4883 · February 10, 2011 at 7:12 PM

It has not been my experience that there is always a caloric deficit. In my case, there was only a deficit while my body burned excess fat. When the fat got used up, appetite became normal again and my weight leveled off. My appetite became normal when body fat got down to about 10%.

82166cc32b6cf26de33b69f58fb583b1
4883 · February 10, 2011 at 7:11 PM

It has not been my experience that there is always a caloric deficit. In my case, there was only a deficit while my body burned excess fat. When the fat got used up, appetite became normal again and my weight leveled off. My appetite became normal when body fat got down to about 10%. Even now, when I'm experiencing high levels of ketosis due to a medical ketogenic diet, my weight remains constant and there is no deficit.

82166cc32b6cf26de33b69f58fb583b1
4883 · February 10, 2011 at 7:08 PM

It has not been my experience that there is always a caloric deficit. In my case, there was only a deficit while my body burned excess fat. When the fat was used up, appetite became normal again and my weight leveled off. My appetite became normal when body fat got down to about 10%. (The percentage was lower when I was younger.) Even now, when I'm experiencing high levels of ketosis due to a medical ketogenic diet, my weight remains constant and there is no deficit.

82166cc32b6cf26de33b69f58fb583b1
4883 · February 10, 2011 at 7:03 PM

That has not been my experience. In my case, the lack of appetite only lasted as long as there was excess fat. When my body got down to around 10% fat, appetite became normal again and my weight automatically became constant. In other words, there was only a caloric deficit while there was excess fat that needed to be used up. Even today, when I'm on a medical ketogenic diet and I'm experiencing a high level of ketosis, my body is maintaining a constant weight automtatically.

82166cc32b6cf26de33b69f58fb583b1
4883 · February 10, 2011 at 6:59 PM

That has not been my experience. In my case, the lack of appetite only lasted as long as there was excess fat. When the excess fat disappeared, my appetite became normal again.

92549e74c37aed4d5930b22e910dcf22
382 · February 10, 2011 at 5:09 PM

+1 to the never hungry part of this. I find myself forcing the calories down. If you listen to your body you will always be at a caloric deficit which is something you have to watch over the long run.

Medium avatar
12369 · February 10, 2011 at 4:44 PM

Thanks so much for everyone's help! I really appreciate your answers

4b97e3bb2ee4a9588783f5d56d687da1
22913 · February 09, 2011 at 11:38 PM

And Butter(if you're lacto friendly)

E46d4f7e35e46ee4e8211ab4bc852023
1510 · February 09, 2011 at 11:29 PM

Ha, I forgot about the increasing fat intake bit. I guess I will be eating my meats dripped in coconut oil.

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82166cc32b6cf26de33b69f58fb583b1
21
4883 · February 10, 2011 at 4:25 AM

Ketosis is the body's natural adaptation to starvation. It's what the body does naturally when there's no food. It's useful to remember this when we read that eating fat causes ketosis. In fact, ketosis is caused naturally by not eating anything.

When you eat a ketogenic diet, you are trying to trick the body into thinking it's starving even though it's not.

In order to perform this trick, three things have to be limited:

  1. Total calories (must be below the normal weight-maintenance level.)

  2. Carbs (easiest thing is to cut them to zero).

  3. Protein (maximum 0.8 g per kg bodyweight).

If you do all three of those things, the body says to itself, "My brain is craving glucose, but the only way I can provide glucose to the brain is by turning my muscles into glucose. But that will destroy my muscles, and I don't want to do that, so I'll switch my brain over to ketone-burning mode and start manufacturing ketones."

If you do those three things for a fairly short time -- it might be a few days or few weeks -- you will reach a pretty high level of ketosis. When this happens, something automatic will take over. Your appetite will practically vanish. You will probably find yourself eating only every other day because your body will be getting most of its energy from its own stored fat, and it won't need to make you feel hungry very often.

Two close friends of mine are doing this now. One of them started at 273 pounds. As of today, she weighs 165. She doesn't get hungry often, and she eats only about 300 or 400 calories every other day. She loses one pound every three days like clockwork. This is almost effortless for her. She feels fine.

The main reason why people have trouble achieving high levels of ketosis is because they don't limit protein. The body converts excess protein into glucose, and glucose is the thing that stops ketosis.

The crucial point is that ketosis is what the body does when it's forced to sacrifice muscle to make glucose. If it has any easier way of obtaining glucose, it will avoid ketosis.

Edit:

In case anybody wants to know more about why the body creates ketosis, here's a link to the 1967 paper where the answer was revealed for the first time.

Brain metabolism during fasting

82166cc32b6cf26de33b69f58fb583b1
4883 · February 10, 2011 at 7:08 PM

It has not been my experience that there is always a caloric deficit. In my case, there was only a deficit while my body burned excess fat. When the fat was used up, appetite became normal again and my weight leveled off. My appetite became normal when body fat got down to about 10%. (The percentage was lower when I was younger.) Even now, when I'm experiencing high levels of ketosis due to a medical ketogenic diet, my weight remains constant and there is no deficit.

82166cc32b6cf26de33b69f58fb583b1
4883 · February 10, 2011 at 7:03 PM

That has not been my experience. In my case, the lack of appetite only lasted as long as there was excess fat. When my body got down to around 10% fat, appetite became normal again and my weight automatically became constant. In other words, there was only a caloric deficit while there was excess fat that needed to be used up. Even today, when I'm on a medical ketogenic diet and I'm experiencing a high level of ketosis, my body is maintaining a constant weight automtatically.

82166cc32b6cf26de33b69f58fb583b1
4883 · February 10, 2011 at 7:12 PM

It has not been my experience that there is always a caloric deficit. In my case, there was only a deficit while my body burned excess fat. When the fat got used up, appetite became normal again and my weight leveled off. My appetite became normal when body fat got down to about 10%.

92549e74c37aed4d5930b22e910dcf22
382 · February 10, 2011 at 5:09 PM

+1 to the never hungry part of this. I find myself forcing the calories down. If you listen to your body you will always be at a caloric deficit which is something you have to watch over the long run.

82166cc32b6cf26de33b69f58fb583b1
4883 · February 10, 2011 at 7:11 PM

It has not been my experience that there is always a caloric deficit. In my case, there was only a deficit while my body burned excess fat. When the fat got used up, appetite became normal again and my weight leveled off. My appetite became normal when body fat got down to about 10%. Even now, when I'm experiencing high levels of ketosis due to a medical ketogenic diet, my weight remains constant and there is no deficit.

82166cc32b6cf26de33b69f58fb583b1
4883 · February 11, 2011 at 9:35 AM

Bree, thanks for the checkmark! And good luck!

82166cc32b6cf26de33b69f58fb583b1
4883 · February 10, 2011 at 6:59 PM

That has not been my experience. In my case, the lack of appetite only lasted as long as there was excess fat. When the excess fat disappeared, my appetite became normal again.

C2502365891cbcc8af2d1cf1d7b0e9fc
2427 · February 17, 2011 at 2:16 AM

I'm 83kg. At 168cm, I reckon I'm about 75kg lean mass. By your formula, I'd eat 66g of protein. By Mark Sisson's formula (1g per pound of lean) I'd be eating 165g of protein. Then there's Harris' formula of 1g per kilo, which would give me 83kg. So which is it?

C2502365891cbcc8af2d1cf1d7b0e9fc
2427 · March 03, 2011 at 4:58 AM

Sounds like good advice, but I'm really tired of reading different formulas for how much protein. I could be eating anywhere between 10-150g depending on who I listen to.

C2502365891cbcc8af2d1cf1d7b0e9fc
2427 · March 03, 2011 at 4:58 AM

I meant 70-150g

82166cc32b6cf26de33b69f58fb583b1
4883 · March 05, 2011 at 8:47 AM

If you're tired of reading formulas, then buy yourself a ketone blood meter. That's what I did. Experiment with different amounts of protein in your diet and test your blood. Then you will *know* how high your ketones get when you eat various amounts of protein. This is the only way you can learn for certain how to design your diet to achieve a particular level of ketosis. A ketone blood meter costs US$15 and a box of 10 test strips is US$50.

42f33b23ca2b7c788bdd85afe6bb9dde
95 · August 22, 2011 at 4:48 AM

Very confused: re 0.8g P per kg bodyweight - Should I be eating 0.8g P per TARGET bodyweight rather than current bodyweight? Because logically, from the above, if I eat 0.8g per current weight [which is overweight] then it would seem I'm still supplying "too much" protein for ketosis to take place correctly. Any clarification for that?

3ddefa2dde216d3376497850278493be
55 · August 22, 2011 at 7:44 AM

I wonder if your friend who lost all that weight on very low caloric intake suffered hair-loss? I read that restricting calories drastically could cause "Telogen Effluvium". Any thoughts?

82166cc32b6cf26de33b69f58fb583b1
4883 · August 22, 2011 at 12:33 PM

Yasmine, here's a medical paper on this subject. Nine patients experienced sudden hair loss while losing weight rapidly. In all nine cases, the hair grew back. Goette DF and Odom RB. Alopecia in Crash Dieters http://jama.ama-assn.org/content/235/24/2622.short

82166cc32b6cf26de33b69f58fb583b1
4883 · August 22, 2011 at 12:21 PM

Yasmine, I found out a few days ago that my friend lied to me about her weight loss. She now tells me that in fact she lost less weight over a longer period of time. She was eating plenty of carbs and wasn't in ketosis. I apologize to everyone here for misleading them. I was mislead too. For whatever it's worth, I experienced extreme appetite reduction myself when I first went into high ketosis, and I usually ate only every other day. I didn't lose any hair. But I was only a little bit overweight (maybe 10 or 15 pounds) and the hypocaloric eating didn't continue very long in my case.

Aeddd78220e4ab2fb083ccc4efbacc53
35 · March 15, 2012 at 10:49 PM

i have one question.. when i was first introduced to keto the person told me that i had to take one carb up day a week .. so what's your opinion?

82166cc32b6cf26de33b69f58fb583b1
4883 · March 16, 2012 at 2:02 PM

No, you don't have to. Whether you WANT to is a different story. The answer depends on why you're doing this, how deep you want your ketosis to be, etc. There's no way to give a general answer that applies to everyone because there's no single keto diet. There are varying degrees of ketosis. People have many different reasons for wanting to be in ketosis.

82166cc32b6cf26de33b69f58fb583b1
4883 · March 16, 2012 at 2:11 PM

(Continued.) For example, in my own case, I'm using ketosis to treat my migraines. Until recently I've been on a more radical ketogenic diet than the kinds of diets that usually get discussed here. My schedule was two months on, a couple of weeks off. During the two month periods I was in deep ketosis every single day. During those periods, when the ketosis got too unpleasant, I would relieve it slightly by eating a tablespoon of rice syrup (which metabolizes to pure glucose). Your mileage WILL vary.

Aeddd78220e4ab2fb083ccc4efbacc53
35 · March 16, 2012 at 7:21 PM

i knew it! at first i did do a carb up but it made me sick or feel like i was hungover .. keto make's me feel great plus the full energy 24/7!

82166cc32b6cf26de33b69f58fb583b1
4883 · March 16, 2012 at 2:08 PM

(Continued.) For example, in my own case, I'm using ketosis to treat my migraines. I'm on a more radical ketogenic diet than the kinds of diets that usually get discussed here. I stay in deep ketosis every single day for about two months. During that time, when the ketosis gets too unpleasant, I relieve it slightly by eating a tablespoon of rice syrup. But there are no carb days. At two month intervals, I give myself a break and eat fruit and root vegetables for a couple of weeks. Your mileage WILL vary. It depends on why you're doing it, how deep you want your ketosis to be, etc.

82166cc32b6cf26de33b69f58fb583b1
4883 · March 16, 2012 at 1:57 PM

Why would you "have" to? Look, there's no single keto diet. There's no single thing called ketosis. Ketosis is a matter of degree, and people have many different reasons why they want to be in varying degrees of ketosis. The answer to your question depends on why you want to be in ketosis, how deep you want your ketosis to be, how you feel when you're in that degree of ketosis, etc. For example, in my case, I'm in deep ketosis about 95% of the time, every day, but occasionally it feels too awful and I eat a tablespoon of rice syrup. Your milage WILL vary.

82166cc32b6cf26de33b69f58fb583b1
4883 · March 16, 2012 at 2:03 PM

No, you don't have to. Whether you WANT to is a different story. The answer depends on why you're doing this, how deep you want your ketosis to be, etc. There's no way to give a general answer that applies to everyone because there's no single keto diet. There are varying degrees of ketosis. People have many different reasons for wanting to be in ketosis. (Continued in next comment)

82166cc32b6cf26de33b69f58fb583b1
4883 · June 18, 2013 at 9:47 PM

The ketogenic diet you describe is the standard ketogenic diet that has been used by doctors for epileptic children for nearly 100 years. You can read about it in many books and many websites. Like you say, it's 80% fat by weight. Here's a book chapter on the history of this diet: http://ketocure.com/doc/wheless.2004.history-and-origin-of-the-ketogenic-diet.pdf

6fece842bd1bcf5724f458a302a2156e
1169 · June 17, 2013 at 8:17 PM

I seem to have 156g of protein not the 56 the formula above would suggest which must be why I don't go into ketosis, not that I really think it's wise for me, although I'd like to lose weight quicker. The UK society for epileptics has a ketatonic diet for children . It says" In fact, the diet gets most (80 percent) of its calories from fat. The rest come from carbohydrates (sugars) and protein (meat). Each meal has about four times as much fat as protein or carbohydrate. "80% fat is very very high. I manage about 54%. http://www.epilepsyfoundation.org/aboutepilepsy/treatment/ketogenicdiet/

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8
22913 · February 09, 2011 at 11:03 PM

  • Eliminate Carbs.

  • Drastically increase fat intake (80%fat/20% protein or 90/10 depending who you ask.) for fast entry

  • suffer through the initial adaptation. Couple days to a week, lethargy headache etc. Depends on the person.

  • Ingest MCT's (Medium Chain Triglycerides) for energy and ketone production.

  • Intermittently Fast, I like skipping Breakfast, Late lunch, early Dinner, no snacks.

  • Train Fasted, High Intensity interval work.

  • Enjoy increased endurance, autophagy, energy and more.

When you're done with weight loss or it doesn't feel good anymore(not counting the initial week) try some tubers to add nutritionally dense carbs back into the mix.

E46d4f7e35e46ee4e8211ab4bc852023
1510 · February 09, 2011 at 11:29 PM

Ha, I forgot about the increasing fat intake bit. I guess I will be eating my meats dripped in coconut oil.

4b97e3bb2ee4a9588783f5d56d687da1
22913 · February 09, 2011 at 11:38 PM

And Butter(if you're lacto friendly)

92549e74c37aed4d5930b22e910dcf22
4
382 · February 09, 2011 at 11:06 PM

When I started down that road during my experimental days I did a quick Google search and found more than my fair share of good and bad information.

The best from what I read was in the form of a Carb cyclic diet. Basically you limit your carb intake <30g for the first 14 days. After that first 14 days give yourself 24 hours to refill your glycogen stores with whole food, paleo choice carbs. From there I went six on one off. It worked great for me, I was down to about 9% BF and had enough energy to do what I wanted to do and stay sharp at my job. My METCONs suffered, but hate to label why that was. Not sure...

This was just my road, no science to back it up. Just fit and felt right for the time I was doing it.

I did use the keto sticks for awhile. You'll notice you get this crazy energy spike once you are fully fat adapted. Once I ran out of sticks I used that feeling to measure how I was doing on the diet.

6a4fd73b4ae4761eefec8e0d38e6f224
3
1008 · March 02, 2011 at 3:35 PM

This all makes perfect sense in theory, but I'm struggling to put it into practice. I'm tracking my food (MyNetDiary) but seem to keep winding up with too much protein and carbs (from vegs), and falling short on fat. Maybe I just need to wrap my head around reducing the volume of what I eat to make more room for calories from fat...?

If someone could post a sample of a day of ketogenic eating, it would be a huge help.

Thank you all for the info!

Medium avatar
12369 · March 02, 2011 at 3:50 PM

i agree with you completely - maybe you could post it as a question. I am struggling with the same thing - and a daily food log would be such a help

E7e7e1c856d4494d4a1b700b6869df90
1
982 · April 29, 2012 at 9:16 PM

This is a "good" day from my first attempt at a ketogenic diet 1 year ago. I have stayed on it pretty well but allowed myself to snack on grains which then triggered binge events. read "Wheat Belly" I am just 4 days into a restart after eating way too much bread, cake, etc. I now Know I must avoid wheat like the plague.

I do not eat fruit, any grains,or white foods or processed other than canned fish, mustard, oils etc. I do consume full fat and mostly fermented dairy. Lactose intolerant can clarify their butter or use lard etc..

I found a day like this optimal for me. Much more protein than this I find very hard to manage. 5'8" about 180 lbs on this day -60 yr old female - Daily Totals:

Fat(g) 171.94 Carbs(g)56.86 Fiber(g) 30.5 Net C(g)26.14 Prot(g)77.80

Calorie Breakdown: 2024 total calories FYI

Carbohydrate (11%)based on whole carb not net carb count. net carb = carb minus fiber/food item

Fat (76%)

Protein (13%)

            Fat(g)  Carbs(g)Fiber(g) Net C(g) Prot(g)

Breakfast 35.86 3.81 - 3.81 13.92

3 servings 10% cream 4.50 3.00 - 3.00 1.20

1 1/2 tbsps butter 17.28 0.01 - 0.01 0.18

2 large egg 14.08 0.80 - 0.80 12.54

Lunch F47.41 C14.37 Fi7.4 Nc7.02 Pr24.55

3 oz avocado 13.11 7.35 5.8 1.55 1.67

1 serving baby greens - 3.00 1.0 2.00 1.00

1 serving Ceasar 16.00 1.00 - 1.00 1.00

1/2 serving feta 2.25 1.00 0.3 0.75 2.50

1 serving hellman's mayo 5.00 1.00 - 1.00 0.15

1 serving Sockeye wild red pacific salmon 11.00 - - - 18.00

1 oz, raw, yields tomato 0.05 1.02 0.3 0.72 0.23

           Fat(g)   Carbs(g)Fiber(g)NetC(g)Prot(g)

Dinner totals 56.61 10.30 2.1 8.20 22.22

40 g asparagus 0.88 1.61 0.8 0.81 0.93

1 oz butter 22.99 0.02 - 0.02 0.24

2 oz crimini 0.06 2.34 0.3 2.04 1.42

2 cloves garlic 0.03 1.98 0.1 1.88 0.38

1 1/2 servings hellmans mayo 7.50 1.50 - 1.50 0.22

1 serving olive oil 14.00 - - - -

1 serving sockeye salmon 11.00 - - - 18.00

3 oz summer squash 0.15 2.85 0.9 1.95 1.03

                   Fat(g)   Carbs(g)Fiber(g)Net C(g)Prot(g)
Snacks / Other  32.06   28.38   21.0    7.38    17.11    

1 serving Muffin in a minute)7.00 23.00 19.0 4.00 10.00

1 serving Peanut Butter 8.06 3.13 1.0 2.13 4.01

1/4 serving roasted almonds 7.00 2.25 1.0 1.25 2.50

2 servings whipping cream 10.00 - - - 0.60

I keep track at Fat Secret..has good tools. quite a few diet models from low cal-low carb-paleo etc..

sorry I cannot get it all to line up properly

1ff6f1419b96da12e14fb3a26e4c798a
0
0 · June 17, 2013 at 5:45 PM

When I go on a low carb diet my vitiligo spreads.

Since now I'm a pre-diabetic I have no choice

Does anyone have any thoughts on this problem

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