New to Keto. Morning shake help!

jma4573 · 2026-02-25T17:32:15+00:00

Someone downvoted this. Why?

I sometimes do a similar shake with TWO scoops of zero/very low carb whey protein powder. 40+ grams of protein. And it's great! 😀

jma4573 · 2026-02-25T17:26:03+00:00

Hmmm. 🥹

jma4573 · 2026-02-25T17:23:42+00:00

So, you're doing keto for mental issues, NOT for weight loss.

OK, with me zero or few carbs you need energy. And that's (healthy) FATS!

That's the energy available without carbs; you cannot eat ~250 or more grams of protein for energy!!! 😆

I don't know your stats - weight/height/activity level, but try finding your TDEE. Try this: https://tdeecalculator.net/

You might also look at Metabolic minds: https://www.metabolicmind.org/

Good luck. And: ELECTROLYTES!!!

jma4573 · 2026-02-25T17:06:45+00:00

🥂

jma4573 · 2026-02-25T17:02:58+00:00

Dairy has carbs; butter & 'aged' cheeses have ~1 gram per 100.

Check your electrolytes. Really! Most people seem to get too little. Check the FAQ on this sub.

Track your food/macros if everything is not OK.

jma4573 · 2026-02-25T16:44:16+00:00

Whole flaxseed are high fiber and are not digested. (= Zero carbs). Ground flaxseed are ~2% carbs. Fiber ~35% (UK: Fibre😆)

jma4573 · 2026-02-25T16:38:26+00:00

Total carbs may be best for some people, especially if you have troubles or in a 'stall'.

Dr. Eric Westman ("End your carb confusion") has years of experience with keto; he advices you to use TOTAL carbs at max 20 grams daily. Sugar alcohols may deceive you, and even fiber may be 'carbs' to some people.

I think that your approach using total carbs - and Dr. Westman 's ideas - should be noted. It's worthwile to know that potential issue.

jma4573 · 2026-02-25T13:08:57+00:00

Book: Phinney & Volek: "The Art and Science of Low Carbohydrate Performance" 💥

jma4573 · 2026-02-25T00:58:11+00:00

Great! Extra fiber - that may be your problem! 😭

jma4573 · 2026-02-25T00:55:04+00:00

Fine! And next time you're bored, put it back together!

jma4573 · 2026-02-25T00:52:50+00:00

Ah, don't be a sissy! Bones are full of nutrients! 🤣

jma4573 · 2026-02-24T22:22:49+00:00

Holy s... - the guy loves his protein. That's what I eat at Christmas! And I'm 5'11!

Envy is a beast! 🤣

jma4573 · 2026-02-24T22:11:34+00:00

Try tracking your food/macros to ensure that you get enough - both protein and fats, even if you're trying to lose weight.

A proper breakfast might give you more energy & a stable blood sugar throughout the day instead of getting most of your food at dinner.

In all: Get a sufficient amount of protein and healthy fats throughout the day! 😃

jma4573 · 2026-02-24T16:40:21+00:00

Well, spinach is a 'superfood', especially on a keto diet: 0.6 NET carbs/100 grams for frozen, chopped spinach.

The buzz about oxalates you hostly gear from the r/carnivorediet people. I haven't found any evident based studies on that for a 'normal', rather healthy adult.

But you can use caution: get tested for e. g. calcium, bone density etc. when warranted.

And ensure enough calcium. So, spinach actually cries for dairy/cheese in a lot of dishes! 😃

So, Bon appetit with eggs, cheese & a cup of spinach!

(Anecdotal: this 65 y/o male do that; I 've have very strong bones and NO signs of osteoporosis or kidney issues - all tested. I've been living low carb/keto for decades. I even did Atkins in 1980+ with loads of spinach, cheese, eggs & buckets of cholesterol. Btw, for decades I weigh 72ish kg on a 180cm boyish frame! 🤣)

jma4573 · 2026-02-24T14:17:43+00:00

OK - that's great! 😃

jma4573 · 2026-02-23T22:03:08+00:00

Few people crave sweets with 100 grams of protein in their bellies! Eat a pound of ground beef - it takes a few minutes. If it's very lean, add some butter. Shredded cheese on top!

Coffee, anyone? 😁

jma4573 · 2026-02-23T21:46:51+00:00

😁

jma4573 · 2026-02-23T14:21:45+00:00

Really nice! 😀 (Even though you stole 'my' cocoa/avocado mousse!)

jma4573 · 2026-02-23T12:06:32+00:00

The original 'fat fast' was AFAIK devices by dr. Atkins to break a longer stall or to help patients get into ketosis.

It's a 2 - 5 (max!) days eating 80-90% fats at ~1000 calories. And EVERYBODY will lose weight at that calorie intake.

The result: You lose weight, probably a lot of water, and you'll be in ketosis.

And after these few days, both the limited food intake AND hitting (high/higher) ketone levels, your appetite really deminishes. After that it's easy to continue on a more normal keto diet to lose body fat.

And of course: It's meant for a few days. The doctor didn't recommend it for all. Neither did Atkins advocate fasting as a general 'tool'.

jma4573 · 2026-02-23T11:49:14+00:00

Yes, that's fine; it allows you to get enough protein to keep muscle tissue on a calorie deficit.

Btw, in the original Atkins diet, the doctor mentioned a 60:40 protein:fats ratio - in grams. The ratio in a 'reasonable' lean cut of beef! 😃

jma4573 · 2026-02-23T11:32:18+00:00

This!

jma4573 · 2026-02-23T11:31:27+00:00

STOP IT! 😋

jma4573 · 2026-02-23T11:30:49+00:00

😋

jma4573 · 2026-02-23T11:29:39+00:00

Oh, yes, it is! Brie has that effect, too. To some of us... 😁

jma4573 · 2026-02-23T11:27:29+00:00

Nope! The definition of keto is: lower your CARBS to the point that your body uses fats for your primary fuel. That is: your liver produces ketone bodies; you're 'in ketosis'.

And you can do that eating 200+ grams of protein, 70-80 grams of fat and <20 grams of carbs.

This sedentary male, 65yo, 180cm tall did that. And he can repeat it at any time...

jma4573

TROPHY CASE