alexalynns's Journal, 28 Feb 18

You can’t do Keto unless you can cut your carbs by a lot. Your macros have to look more like this for Keto: C/P/F — 5/25/70%. That does not mean you cannot loss your desired weight, just not Keto way. 

Thank you isleham! That’s a lot of fat.. how do you lose weight with Keto then? I’ll have to use a different route but I’m interested in how it works.  

I really like the meditation diet (50% carbs 30% fat and 20% protien) and it is working for me. My main struggle is that it is very difficult to get all the protein I need. I guess my trick is that I try not to "deprive" myself too much of the foods I love. I still eat all my favorites, I just watch my portions. 

I think if your only goal is weight loss just count your calories, try to eat at least 80% whole foods,20% junk is fine but no more than that and eat as many carbs as you want as long as you dont go over your calories and at least 15%calories coming from fat preferable 25% 

This guy has good info https://www.youtube.com/watch?v=12hZWbUXUjg 

With a ketogenic diet you will break down fat into Keytone bodies and use as your energy source instead of glucose. This only occurs if you’re in insulin levels are low which only occurs when you maintain a very low carb diet. It is a different way of eating is not the standard American diet so seems very foreign to people. It works very well for a lot of people including myself but it’s not for everyone. 

Keto is a great, easy way to eat. Great results myself. Check out ketovangelist.com and their Facebook groups. 

Okay, so this is my opinion and I respect others' opinions. I think that sounds like a good ratio. Eat "clean" - get your carbs from fresh whole foods (salads, veggies/fruit); limit fruit servings and choose higher fiber - like berries; choose leaner meats and eggs - my favorite is rotisserie chicken or shrimp/fish; good fats - olive oil, avocado. I avoid artificial sweeteners (hidden sugar carbs if you eat/drink a lot) and dairy. I've lost at an average rate of 2.5/week over an 8 week time period. I've also switched from a cardio walk to walking at a slower rate that keeps me in the fat burning zone (using fitbit to monitor). I have to walk longer, but I enjoy that. Do some sort of exercise that you enjoy, but don't try to kill yourself. I used to run, but I'm old now, haha. If you try Keto, just watch your calories because they add up. I've done both Keto and Weight Watchers and honestly at this point in my life, I feel better with what I'm doing now. 

The basics of keto is this. You eat 75 percent fat, 20 percent protein, and only 5 percent carbs. It takes a few weeks, but your body changes from a sugar burning machine to a fat burning machine. The key is insulin. When you eat sugar, your insulin rises and your body can’t burn fat. Keto focuses on keeping your insulin low, which triggers fat burning and using fat as fuel. It is not a calorie restrictive diet. It targets insulin levels. After 10 years of trying to balance my carbs and fat and protein, with no progress, I’m now down 20 lbs and dropping with Keto. 

...and by the way, keto is known to Eliminate brain fog! :) 

Count calories, weigh portions and be consistent. No need for any restriction diet. 1lb a week is doable. Good luck. 

Read Your Post, With eleven lbs to go for your goal set.Honestly l agree with Diablo360 he's right on the mark with a proven track record and in doing so follow what swb1987 is subjesting for your food woe.may is right around the corner and you don't want to start on to a plan where its hit or miss at this time,people on this site have alot of problems with keto trying to find the right balancing act. Happy Prom Day! 

Your plan sounds good and your goal is reasonable. I agree with LuckyMan, keto eliminates my brain fog but it takes me about 3 days of very low carb to get there. If you tried it and didn't do it long enough you may have the wrong impression about it. 

For as little as you want to lose, you are on track. I wouldnt cut anything out besides heavy sweets like candy and soda, just focus on portion control, minimizing calorie intake, and maybe go running 3-4 times a week. As for Keto, take a look at the Keto Reddit page, there is tons of helpful information. Brain fog goes away quickly if you add more sodium and drink plenty of water. A shot of pickle juice every morning will really help with that.  

as far as i know... haven't been a keto for long myself.. you cut carbs to encourage your body to produce ketones instead of using insulin to attach to sugar in your blood...ketones are created to draw energy from our energy stores..ie fat cells 

With keto you burn more fat...because you're eating more fat. It works out to be the same for net fat loss as any other diet but it eliminates highly palatable easy to overconsume food(for some people), so it can help some. If that sounds like something you'd like to do for life, go for it. I prefer to eat in a way that I find I can stick to for life. Intermittent fasting can also help. Speaking of Reddit, they also have a nice subreddit dispelling a lot of myths about health and nutrition. Great resource. I also recommend Examine.com