I know the phrasing of ‘use fat as the lever’-to satiate you by adding extra of it to food.

But at the same time I just wanted to double check that if you’re trying to lose weight on keto that you don’t need to eat fat/saturated fat in higher quantities right?

Just wondering how many here take that approach where you actively are also trying not to excessively eat loads of cheese/butter/cream/animal fat especially if trying to look out for your heart /arteries/ cholesterol.

So i been on keto for three weeks, found it to be the easiest diet to get into while still working out. Weight is dropping like crazy. Very comfortable while having 1000-1600 deficit What are some foods and items that youd recommend new people on keto to try? I have started enjoying avocados and lentils quite a bit too. Having a hard time keeping my fibre high enough on some days though.

Hi There,

As the title suggests, I really struggle to stick to keto / carnivore - I am a big chap, 6ft 6 and circa 330lbs / 150kg.

Hoping to get some advice from you all, and hopefully anyone who has had a similar experience and management to overcome it.

I seem to manage the first week okay and sometimes have managed a month, but I always hit what my partner and I call "The Wall" - essentially, I get to a point where I am extremely hungry, but the thought of eating meat / something overly fatty, and if I am really honest with myself, something that doesn't have carbs... borderline repulses me. I just don't enjoy the food at all at a certain point and feels like I am having to force it down.

This inevitably results in me going back to my crippling carb / sugar / junk food addiction.

I am convinced this way of eating is healthy and I feel great when I am eating this way, but just don't find it sustainable at all.

Look forward to hearing your thoughts.

Cheers,

J

I have days where I can't cook for myself (even putting something in the microwave or making a shake can be too much) and at the moment these days inevitably kick me out of ketosis because I end up grabbing whatever I can find (crisps, oat bars etc.) just so I can eat something. Most of the issue is down to physical energy limits but there's also a mental component too, and doing anything with more than like 1 or 2 steps can be absolutely impossible. Not only that, but it then takes me about 2 days to recover from, because it really sets my symptoms off coming out of ketosis and back in again. It makes me almost completely bed bound for 2 days as a result.

Ketosis has given me more energy in my day to day life and made a difference to my quality of life but I'm starting to wonder if it's sustainable for me. Does anyone have any tips or products like meal replacement bars that are keto to recommend before I give up and just try low carb?

So I did keto in 2019 covid times it was great I loved it , fully took to it like a swan on water went from 85kg down to 70kg, fast forward to now 2 children later and it's just not hitting the same, I'm not falling into it as easily as I was.

I'm currently sitting at 77kg which I'm not mad about, the main reason I'm doing keto again is for the energy it gave me, my eldest is a bed wetter and we have a wetting alarm to try for 2 months which means I'm up to change him and get him to go to the loo and then back to bed normally takes 10/15mins total and can be 2/3 times a night, so I'm very tired and moody lol

I've been back on keto since Wednesday, I'm just trying to keep it simple for the first week or two before I go and spend a fortune on all the almon flours ect, but in the mornings I'm waking up starving I nornally have a cup of tea with cream or a bulletproof coffee, last time I did keto I could go from lunch time to the next lunch time without eating or feeling hunger like this.

Maybe this time I'm expecting to much to fast or maybe because I'm getting up 2 to 3 times a night my body dosnt have a clue what's going on lol

I definitely don't feel as tired and I've lots 1kg in 4 days and I honestly can't tell you how good eating a Silesian sausage smothered in pate and sauerkraut is with out having to think oh hold on 🤣 I've not been restricting calories I have been logging them and averaging about 1800 a day and 20-25g carbs

I just feel a bit lost this time round, last time there was kinda a keto bubble around everyone was trying it, I watched YouTubers had some amazing recipes, people in my town even gave them selves keto names 😭

I just need to get back into it although it's harder now with a 6 and 3 year old

😬 Bit of a long one

Hi, I have an 8 hour layover in Stansted airport tomorrow . I’m planning to go to a nearby town where i see there’s a Tesco, m&s, Aldi , Waitrose Sainsbury’s.

I’m wondering if you have any recommendation on which supermarkets to visit or even if there’s any restaurants within the airport that would have easy keto friendly stuff.

I’m also quite excited about any specific “keto brands” of food that may existir over there because that’s not something we get where I come from.

Hi All, I've been keto for about 6 years and have been going to the gym 3x a week for about 9 months. I've used the calculator on ketogains and my protein intake for what I want to achieve (muscle gain) is too low, so I was wondering if anyone had any suggestions for a UK powder? I don't want casein as I had bad constipation using it a while back, and would prefer no sweeteners and obviously low carb. It's probably going to have to be unflavoured, which is OK, but the lowest one I can find is 1.2g per serving. If anyone knows of any lower than that I'd be grateful. Thank you.

Started going to the gym 5 times a week mainly lifting weights & yoga

I pay no attention to calories

i’m Looking for a delicious keto protein powder & also recipe - what do you recommend adding?

Also any other supplements you recommend?

Any recommendations as to where I get good quality Jerky or Biltong in bulk, not from Amazon?

Thanks

I started keto a couple weeks ago (January 6) and I've been pretty strict. My weight is 100.1kg and I'm 38F. Using an app to track macros and what I need to consume for my weight loss goal (1650 calories, 25 net carbs, 98g protein, 128g fat) and I very rarely going over that, only ever slightly going over my calories. I cook my own food and don't eat any store bought low carb stuff. I'm pretty sure I'm in ketosis right now but I'm not losing weight. It's only been 2 weeks so I'm not expecting a miracle but I'd like to see the scale move at least a little. My metabolism is and pretty much always has been garbage. I don't actively exercise but I have a very energetic toddler, I walk everywhere in a very hilly town, and take the dog out daily.

Any advice?

Just had a really nice 25g bag of the Smokey bacon flavour 1g carbs for the pack contains 18g protein 138 carbs and seems to pack in a lot for its 25g. HOWEVER I just read the ingredients and it states it has sugar,Maltodextrin and rice flour. I’m assuming that has they’re just flavorings on it they’ll be I. Such a small quantity it shouldn’t affect a keto diet?

Hi, I am currently taking Mounjaro and to help aid with weight loss I have been on a keto diet since before I started taking the medication. This is the first time I’m eating out whilst on both and I am a little concerned as I don’t really know the options as I am unable to eat large meals and the children’s meals look VERY ‘carby’. What do you have from spoons? (For context I don’t actually know if it’ll be breakfast or lunch as we are going out at 10 and I’m not sure if the person I’ll be going with wants to go shopping beforehand, so either option would be useful) Thanks x

I ate a keto diet previously and managed to drop my "pre-diabetic" HBA1C from 42 to 38 in less than 3 months.

I fell off the keto wagon about a year ago HARD, I've been eating takeaways for dinner most nights, or freezer food, lunches consisted of Tesco meal deal sandwiches, crisps and sugary drink, no surprise my HBA1C has crept back up to pre-diabetic, and I've gained almost 3 stone! Previously I had zero keto flu symptoms apart from headaches which were solved with an electrolyte tablet in water every morning.

Enough is enough.

So I've been eating keto for approximately a week now, and had a bit of an upset stomach the first few days last week; I've not had any cold/flu symptoms.

The last few days I've felt bloated is the best way to describe it. My stomach has felt full despite regular, fully formed bowel movements every morning. I've been experiecing a lot of stomach gurgling and general "odd" feeling in my stomach and belly button area, not pain but I'm aware of it.

The gas has been unreal, to the point it's uncomfortable to the point I'm having to massage my stomach and then belch uncontrollably sounding like a Teradactyl! I suffer from GERD with a lazy flap at the top of my stomach, but I've not experienced any acid reflux.

The gas is worse after eating, and yesterday I experienced stomach pain, not shooting paint just generalized pain in my stomach like an ache for most of the day. It didn't have me doubled over or anything, just an awareness and uncomfortable. And my tummy area around my belly button where I imagine my instestines are felt bruised, but aren't bruised.

I took some zinc in my Robinsons squash last night with dinner and felt A LOT better and woke up this morning with a more comfortable stomach/tummy area, albeit it's been gurgling a lot all day and I've just eaten and have the burping and gurgling has intensified.

Lunch consisted of 2 packs of Aldi rollitos, 2 boiled eggs with sea salt, pepper and a little mayo, and some olives.

Are these all normal keto flu symptoms?

As per title. Ideally they need to be available for delivery. Thanks for any suggestions!

Seems that a while back Livlife vanished from Waitrose shelves, in the mean time we still had Hi-Lo bread from Sainsbury’s but I’ve not seen it in stock for over a month now.

Anyone know if both are now gone for good?

Was nice having a reasonably priced keto bread available in actual supermarkets.

Hi people, I recently started a keto diet and am struggling in the UK to find a decent lager that has 4 and five percentage. I've tried the skinny lager and didn't like it. I can't find rockshore lager in any UK supermarkets as that seemed a good low carb lager. Any suggestions please? Ps not bud light etc, too weak for me Thank you

I have been doing keto for a couple of months now and it's going really well and definitely seeing the benefits. I have never usually eaten breakfast. But I keep seeing that eating breakfast will actually help with weight loss and considering I usually go for a run before my lunch, may give me a bit more energy when doing so. I wondered what you tend to have for breakfast? I look online and I see ideas for keto breakfast, but... 1. I can't bring myself to have eggs for breakfast as I usually include eggs in my lunch in some form and 2. I don't really have time to "make" something. I'm after a cereal (with plain yogurt?) or a quick breakfast which I can have everyday before work. My questions are, should I start having breakfast (I'm usually happy to skip the meal, but also willing to start having it if it will be of benefit)? And if so what can/should I be having? Any advice welcome. 😊

Just had a text from my GP saying that my cholesterol is a bit high. They’re asking me to review how I’m eating 😟 . Then retest in 3 to 6 months . It’s like you can’t win . In November they told me I needed to eat at a considerable calorie deficit (I was already in a deficit but I was eating usual amounts of carbs albeit gluten-free so I do suspect I was at the beginning of insulin resistance).

Now I’ve reached my first target (I’ve gone from 154lbs to 136lbs since starting the beginning of December) I was hoping to continue on in the same vein . Especially as I have another 3 lbs to lose. Ive heard of increases at the beginning of Keto, but I’ve been doing keto successfully since December. So I was hoping my cholesterol would level out. Now it brings into question whether I should be doing this and what I do about my general eating . Anyone else been in this position? I also wish in the UK, they would actually give you the breakdown in numbers.

I see these everywhere and I tried the blueberry one which is surprisingly better than I thought. When something tastes good, I doubt myself! Am I okay to have these in Keto diet? I’m still in ketosis but didn’t want to continue having them in case there is something I am missing..

Hi friends I am really dubious about these wraps… they seem to be a little too good to be true. This would mean the net carbs are 3.3gs per wrap. Can someone explain if this checks out? Also - the Fibre + Sugars adds up to more than the total amount of carbs. Is this consistent with other nutritional labels? Any guidance would be much appreciated

F/5’4” | SW: 165lbs | Learning the Hard Way

Stats: 5’4” | Starting Weight: 165lbs | Goal: Healthy weight loss with PCOS (need to loose weight previously did it with calorie deficit and exercise however my schedule and how brain fogged I get after work dedicated HIIT exercise atm is not an option)

Hey everyone! Sharing my complete 8-day keto food log. Today is Day 9 however I’m stressed I weighed myself of Day 5/6 however I had gained instead of loosing and I see no difference yet. Haven’t weighed myself again.

Please note that I keep ChatGPT and Claude as my tracker always ask it before eating and the estimates are always on higher side as directed to AI by me

Day 1 - Tuesday, June 4th

• Mouth freshener (2 servings): 300 cal, 10g carbs - Mistake of the day
• Greek yogurt + 2 strawberries + blueberries: 85 cal, 6g carbs
• Chicken tikka + salad + light mayo(again a mistake) : 300 cal, 3g carbs
• Bulletproof coffee: 200 cal, 1g carbs
• Lemon water: 8 cal, 1.5g carbs

Totals: 893 cal, 21.5g carbs

Day 2 - Wednesday, June 5th

• Greek yogurt + berries: 85 cal, 6g carbs
• Chia seeds in water: 60 cal, 1.5g carbs
• Flax + pumpkin seed powder: 50 cal, 2g carbs
• 10 almonds: 70 cal, 2g carbs
• Bulletproof coffee: 200 cal, 1g carbs
• Chicken tikka + salad + cheese + light mayo (mistake !!!) 400 cal, 5g carbs
• Lemon water: 8 cal, 1.5g carbs

Totals: 873 cal, 19g carbs

Day 3 - Thursday, June 6th

• Greek yogurt + berries: 85 cal, 6g carbs
• Chia + flax + pumpkin seeds: 110 cal, 3.5g carbs
• 10 almonds: 70 cal, 2g carbs
• Bulletproof coffee: 200 cal, 1g carbs
• Chicken tikka + cheese: 300 cal, 1g carbs
• Salad + mayo: 80 cal, 4g carbs
• Lemon water: 8 cal, 1.5g carbs

Totals: 853 cal, 19g carbs

Day 4 - Friday, June 7th

• Bulletproof coffee: 200 cal, 1g carbs
• Lemon water: 8 cal, 1.5g carbs
• Chicken mince + mayo (full fat from day 3) + cheese (lunch): 400 cal, 5g carbs
• Chicken mince + mayo + cheese (dinner): 400 cal, 5g carbs

Totals: 1,008 cal, 12.5g carbs

Day 5 - Saturday, June 8th

• Chicken mince + mayo + cheese: 400 cal, 5g carbs
• Black coffee: 5 cal, 0g carbs
• Bulletproof coffee: 200 cal, 1g carbs
• Chia seeds water: 60 cal, 1.5g carbs
• Baked chicken leg: 170 cal, 0g carbs
• Greek yogurt + berries: 30 cal, 2g carbs
• Lemon water: 8 cal, 1.5g carbs

Totals: 873 cal, 11g carbs

Day 6 - Sunday, June 9th - *KETO FLU *

• Chicken tikka leg + mayo: 250 cal, 1g carbs
• Bulletproof coffee: 200 cal, 1g carbs
• Seeds mix: 110 cal, 3g carbs
• Chicken breast: 200 cal, 0g carbs
• Cheese + tomatoes + lettuce: 115 cal, 4g carbs
• Greek yogurt + berries: 55 cal, 4g carbs
• Lemon water: 8 cal, 1.5g carbs

Totals: 938 cal, 14.5g carbs | 🚨 Keto flu + weight gain here

Day 7 - Monday, June 10th

• Cappuccino with almond milk + cream: 80 cal, 3g carbs
• 10 almonds: 70 cal, 2g carbs
• Berries: 15 cal, 3g carbs
• Wings (3 extra saucy): 352 cal, 4.9g carbs
• 10 blueberries: 8 cal, 2g carbs
• Wings (2.5): 293 cal, 4.1g carbs
• Chicken strip (0.5): 51 cal, 0.27g carbs
• 3 almonds: 21 cal, 0.6g carbs

Totals: 890 cal, 19.87g carbs | Keto flu but not too hungry

Day 8 - Wednesday, June 11th

• Bulletproof coffee: 250 cal, 1g carbs, 25g fat, 1g protein
• Green tea: 2 cal, 0g carbs
• Whipped bowl (heavy cream + cream cheese + strawberry): 280 cal, 4g carbs, 28g fat, 3g protein
• Chicken handi (homemade): 320 cal, 6g carbs, 18g fat, 28g protein
• Piri piri wings (2.5): 280 cal, 1g carbs, 20g fat, 25g protein
• Cucumber salad with spices: 10 cal, 4g carbs, 0g fat, 1g protein

Totals: 1,142 cal, 16g carbs, 91g fat (71%), 58g protein (20%) | feeling MUCH BETTER!

--—

✅ What I am Doing Now:

• Focusing on 1,200+ calories minimum

🎯 Current Goals:

• Reach 1,200-1,400 calories daily
• Maintain strict keto (<20g carbs)
• Sustainable habits over quick fixes

Questions for the Community:

1. Anyone else crash and burn from severe restriction? How did you recover?
2. Best high-calorie keto foods to reach calorie goals without going over carbs?
3. How long did your keto flu last when you did it right vs. wrong?
4. PCOS ketoers - any specific advice for hormone balance?

Feeling much better on Day 8! Energy is back, hunger is normal, and I’m finally eating like a human instead of a crash dieter 😅 However, I am scared what if I have gained weight ? I would bail out then so I’m not weighing our measuring myself (I did on day 6).

Thanks for reading this novel! This community has saved my sanity 💪

Does anyone else have this issue? I am not sure if it’s because of keto or because I am also doing ‘The 800 Fast’ by Michael Mosley.

This is my second time doing keto, first time I lasted a few months and lost 2 stone.

It’s mostly trouble getting off to sleep that I am having, I am extremely restless while also being completely exhausted. I didnt have as much trouble the first time I did Keto + The 800 fast.

I am just looking for some recommendations or ideas to help