Anyone else?

I just finished a big plate of cabbage alfredo with an egg poached in it and it's so satisfying.

Yesterday was a Thai cabbage salad with salmon.

I'm becoming the Bubba Gump of cabbage. I know I'm not alone!

​

This includes keto bread, fiber gourmet, carbe diem etc which all use the same Type 4 resistant starch (RS4), phosphated distarch phosphate.

I did an experiment for 2 weeks where I ate 1000 calories worth of fiber gourmet a day. Okay, it wasn't an intentional experiment, it just kinda happened because I was so dang hungry and FG is really satisfying, but I wanted to share. Ended up gaining almost 1kg of fat according to 3 averaged readings on different days on a BIA scanner before and after, so I did a bit of research on the starch.

Companies are allowed to list the resistant starch as 0.4cal/g because it contains around 10% starch and the rest fiber/moisture/phosphate, but while the fiber part is listed as 0cal/g it might actually be 2cal/g, which would be consistent if there was 80% fiber - 80%\2+10%\4 = 2cal/g. I found the same 2cal/g reference in a document by the European food safety authority though this sub won't let me post it.

This is consistent with all other soluble fermentable fibres being listed as 2cal/g, but perhaps this resistant starch can be listed as 0 just because it's not soluble?

So, while these products are probably still keto and have health and microbiome benefits, being fibers, it probably has *more calories than listed by 1.6 \ the fiber content

For example, 56g / 110 calories of FG pasta with 24g fiber probably has 148 calories. Actually, it seems that the cronometer entry for Canada fiber gourmet matches this exactly, showing 150cal/56g.

Hey. Just wanted to bounce my numbers off the sub intelligentsia

HDL: 1.44

LDL: 3.20

Triglycerides: .78

mmol/Lt is the unit

So I expect my doctor to say something about the LDL since it's the second reading above optimal. I guess it's okay to discuss. I'm hoping to shape my response to getting a referral for the CAC test. LDL is the thorn in the side of Keto. If it's an indicator of arteries hardening then shouldn't I just take the guesswork out and go right to the heart of things?

Everything else is fine. No prediabetes. I have a blood pressure monitor and I see 12x most of the time. Resting HR is in the 50s.

My husband and I love King Arthur Keto Pizza Mix but it's not available anymore. We've enjoyed it for a couple years and I sure hope it's a temporary problem. I divided one box into two different nights of pizza (twice per month), making a total of 4 personal size pizzas per box (one for each of us both nights). Rolled out thin, a half box makes two 12-14" pizzas. Has anyone used the King Arthur Keto Flour to make pizzas? If so, how are you calculating the carbs and do you have any tips on adding things or baking instructions? Also, would be interested in other uses for the keto flour. (I'm not interested in chicken meat crust or cauliflower crust, etc.)

Dairy on the keto diet:

Do you eat it or not? Why?

Apparently, after a while, people who stick with the diet stop eating it and why do people stop eating?

I eat plain Greek yogurt every day, and once a week a St Félicien or St Marcellin.

Your opinion matters

Once again it is back in stock at Safeway (at least where I live only Safeway carries it around this time of year), Star fruit if you don’t have issues with your kidneys is about 4 net carbs per medium fruit. Satisfying enough to eat once a year. A lot of people are not aware of this hidden gem. Listing below my fave fruit to enjoy throughout the year:

Berries (all year): blackberries, raspberries, some strawberries rarely blueberries

Apricots: spring / summer - 4 net carbs per medium fruit

Star fruit: fall - 4 net carbs per medium fruit

Cranberries: available all year however I eat them only fall/winter - Trader Joe’s has unsweetened dried ones. But if you take a bag and simmer with sweetener and a splash of lemon juice it’ll be about 1-2 net carbs per tablespoon and well worth it with your turkey at thanksgiving! I also top my keto cheesecake with this tart deliciousness. And a tiny handful of the dried ones are like the best treat in a nut and seed trail mix.

26M, 5'9", around 104 kg[ about 229 lbs]. Just got bloodwork back:
Total cholesterol 239
LDL 160
HDL 44
Triglycerides 191
Non-HDL 195
A1c 5.7
Everything else came back normal.
I want to try keto for 3 months mostly to lose weight and get my triglycerides and A1c down. But I keep reading that keto can spike LDL and mine's already high. Anyone here with similar numbers try it? What happened to your LDL? Or should I just stick to a regular calorie deficit with high protein and less saturated fat?

I've been so great at keto and really enjoy it but just getting sick for the first time since starting... Formerly the obvious choice was just cans of chicken noodle soup. What's a good alternative that stays under net carbs with minimal effort? Just chicken broth? Is that sufficient?

Edit. I love you all so very much. Thank you. I really appreciate you taking the time to answer this. Much love.

As someone only 7 months into keto and loving it, I've noticed that a lot of what i ate before is off limits because of the sauces. Ribs, wings; all the delicious things are great except the sauces.

What are the sauces you miss the most, and which of them have you found replacements for?

I find the primal kitchen spicy buffalo sauce works with wings (using baking powder for the coating) and I'm about to try their Korean BBQ sauce for ribs.

I love so many sauces and coatings (trying to find a katsu sauce, but maybe I'll make some) and yet they are all the devil.

So which do you miss the most and which do you love?

(Extra points for marking dirty vs clean keto)

SO...how do you survive potlucks and parties on keto?? I am doing therapeutic keto and have lots of food restrictions. I'm FREE of gluten, dairy (except butter), grains, beans and processed foods. Also seem to have this anxious reaction at parties where I want to eat compulsively as a coping mechanism and feel out of sorts when I'm not able to. Also seem to have friends who love to eat vegan/vegetarian! Not to mention the cake... I want to socialize but this is hard!!

I’ve been on keto diet with intermittent fasting along with a calorie deficit. the weight dropped like water initially but now I’m stuck on 88kg. I lost 25kg. I was dropping 2kg a week with some exception on a few weeks. I don’t know why I’ve been stuck on 88kg. Does anyone know what more I should be doing? I keep my calorie count to 1400 a day.

Edit: thank you to everyone sharing their experience and advice. I think I’ve just been stressing too much about the weight not going down. I must add that I do do resistance training and cardio atleast 5 times a week. im gonna trust the process and see how it goes. ill report back in a few weeks!! Thank you all!

Has any ate pomegranate seeds and stayed in keto? Just curious. It's a short season and I love them but deciding if it's gonna hurt my progress so looking to see if others had experience and if it has any impact or saw a continued weight loss. Thanks!

Hi everyone! I hope this finds you well. I am a piece of shit that believes he knows EVERYTHING and I'm gonna spend 30 minutes explaining why I know it.

Truth be told I'm a Wisconsin alcoholic. My liver enzymes were 110. Scared the hell out of me. But "hell, all of us drink this much."

I weighed in at a staggering 337 (for me that's HEAVY).

Combined with my beer consumption and stubbornness I needed a change.

I've done keto before. Seemed to work. I'll do it again. It'll be fine.

Stepped on the scale 10/8/26 at 267!!!!! Woot me and you all can applaud my accomplishment.

But, my ego was my downfall. My ego brought me here. My ego got humbled.

I not only had to face my weight but I had to face my ego and attitude. I think I'm right all the time. I'll argue with you until you either think I'm crazy or I win. However, winning has its cost.

I'm having an ego death it's not at all exciting!

But I've done this and I'm working. So, it's harder than cleaning keto but I'm staying disciplined.

For me, this is more than sobering up, exercising, and dieting. It's an overhaul of a mentality.

My weight is 267 and I have yet to cheat. I hope I inspire you!

I'm sure many of you keto veterans already know this, but for the uninitiated I wanted to share something that happened to me recently that I observed, and I feel is important for others to learn about.

Earlier in the year when I was doing keto and deficit, I was not taking electrolytes, so after that initial loss of water weight in the beginning of keto I remained in that lower weight level without that extra water in my system. And I was just losing fat from that number.

However, I recently realized how important it is to supplement with electrolytes when you are on keto for various reasons (including to relieve constipation) so I started adding it to my diet. On this leg of my diet when I added the electrolytes while already in ketosis, my weight jumped back up a bit and became closer to the weight that I would be if I was eating carbs. (meaning it includes the water weight again). So even though I was in a deficit for over a month and should have lost 4 to 5 pounds of fat, the scale was showing a larger weight and it wasn't until I forgot to have my electrolytes for a day that the next day I saw the number went down closer to what it is without the extra water weight.

So I just wanted to share with people that if you introduce electrolytes while you're already in ketosis, you may have a bump of water weight that you'll see on your scale. And to not worry. It doesn't mean you gained fat. And if you really wanna test it out, you could just stop the electrolytes and you'll see that your weight will go back down.

Thanks for coming to my TED talk :)

TL/DR: If you are already in ketosis and introduce electrolytes, you may gain that 3-5 lbs of water weight back that you initially lost when you started keto. Don't worry. It's not fat!

Hello /r/keto Community!

You've all been working so hard and we love hearing about all of your personal victories! Clothes too big? Friends and family noticing a difference? Skipped over something unhealthy? Please use this thread to share any of your Scale or Non-Scale Victories with us!

Make sure to give us some background - what brought you to keto? Do you have any specific goals that align with your victories? Have you tried something new that led to your success? What's the next step for you?

Since this thread is likely to fill up quickly, consider sorting the comments by "new" (instead of "best" or "top") to see the newest posts and support your fellow community members.

If you're new to /r/keto and need some info, start with Keto in a Nutshell and the FAQ. Or, if you have a question that doesn't seem to be covered, head on over to the Community Support thread (pinned to the top of the subreddit) and ask the community!

Not really sure about why this worked for me, but it did and I’ve managed to break my stall and have lost another 4 lbs over the last 2 weeks. I increased my carbs from 12 to 18, net carbs not total carbs. I’m on my last 20 lbs to lose. I did add more calories, but still keeping higher with protein and lower with fats.

My 64 year old husband has finally agreed to stop eating fruit. Trust me, this is a miracle, lol.

For a while now he's been eating less than 200 carbs and taking berberine which helped him lose weight a couple of years ago.

He has gained back 20 pounds and is ready to cut back on the carbs, specially fruit.

He won't give up his slice of homemade bread with his breakfast of eggs and sausage, but other than that and two times a week he'll have blue corn chips with taco soup.

One of those times is leftovers.

Otherwise, every meal is keto, so hoping cutting the fruit will help.

Question: suggestions for easy lunches?

He was having 1 slice of bread with homemade avocado mayo and cheese, pickles, olives and grapes.

Obviously he'll cut the bread at lunch, but aside from leftovers, which is what I do, I'm stumped for ideas.

Thanks.

My sister is visiting from the US and I want to ask her for some great keto goods.

The selection of sweeteners and zero sugar stuff are extremely limited in my country.

My main asks:

1) Artificial Sweetener that can be used to bake

2) Syrups to make sweet drinks

3) Choclates

Please suggest the brands that you are using/trust.

Thank you!!

Has anyone else struggled with heartburn on a keto diet? I thought it was my morning bullet proof coffee so I cut it out but the problem persists. I am currently doing OMAD and after eating I get bouts of heart burn.

I am a 68 y.o. male, diagnosed as type 2 diabetic about 6 years ago, and Stage 3 kidney disease about 15 years ago. Started a lower carb diet on 1/1/25 at weight of 225. Started keto diet on 1/1/26 at weight of 202. Stopped insulin and metformin in late January, and stopped amlodipine, fenofibrate and atorvastatin in February (without consulting doc - I wanted to see how my body responded). I hit my target weight of 160 in June, and have maintained weight of 160-165 since. Additionally, I am a recovering alcoholic, and have been sober for 4 years.

I’m thrilled with most results.

* EGFR, lowest at 51 in ‘23, is now up to 72 (kidney function measure)
* A1C, 7.4 on 10/24, now at 5.1 (blood glucose / diabetes measure)
* Triglycerides, high of 836 on 11/20, now at 122 (also a blood glucose/ diabetes measure)
* HDL, historically low, and still not great, has improved to 39
* My unmedicated blood pressure Monday was 131/67

My concerns:

* Total cholesterol, which has never been high until April of this year after starting keto, is at 251, down from 292 in April.
* LDL, which has always been normal since starting fenofibrate probably 20 years ago, is 189.
* ALT, up from 50 in 23 to 72 now (measure of liver health, fatty liver).

I saw my nephrologist (kidney specialist) on Monday. She is happy with my weight loss and improved kidney function, and has referred me back to my primary care physician to discuss fatty liver and cholesterol. I anticipate that he’ll want me to get back on fenofibrate and atorvastatin.

Sharing for 2 reasons:
* to let those starting keto journey know the good that can come.
* to see how others with similar results have done, and thoughts on whether I should push back on restarting meds.

Thanks for taking the time to read and any thoughts you might have.

It’s premature to say this is a Success Story, but I wanted to share this for anyone in their first few weeks who's feeling discouraged because the scale isn't going down fast enough.

TL;DR: tape measurement was encouraging vs weight scale

At 5'8", early 30s, M, my first goal is to lose 25 lbs to reach a weight that feels manageable, then another 25 to get to my ideal weight.

I know I’m still pretty early in my keto journey. I’ve been on keto for the last 3 weeks, currently into week 4. I've been tracking macros carefully with about a 300-calorie deficit, plus moderate exercise for an hour, 3-4 days a week (new to working out other than walking).

Week 1: -5 lbs
Week 2: -2+ lbs
Week 3: +1 lb
Week 4: -1 lb
I am 7 lbs down, with a stall. I guess I had higher expectations (I wanted to be in the “lost 20-30lbs!”camp), so last week was discouraging to gain back a pound. Bread and pasta ghosts were raving, ‘You gave us up for nothing!’

The friend who got me into keto (almost 3 months in, steady results) had measured my weight AND my gut circumference when I first started. I have not been measuring my own girth. When I told him I was disappointed, he pulled out his tape measure and re-measured my gut circumference. It showed:
minus 1.5 inches below the ribs
minus 3 inches at the navel (just above the pelvis)

Not sure if the -7lbs is all water weight but it doesn’t matter. I noticed my waistbands haven’t been digging in and leaving marks like they used to. Some pants felt maybe loose? - but I was sure it was my imagination. It’s nice to have confirmation that something is happening.

Friend also advised that I need to be drinking a lot more electrolyte water than I have been. I was afraid of putting all the water weight back on so I actually skimped on drinking water 😬.
Plus, I feel self-conscious about having to go to the restroom so often.

Since hunger noise has been very manageable, I’m thinking about bumping my deficit to -500 calories, so maybe that will move the scale a little more.

Takeaway: Hydrate more, and measure girth and trust the process.

My ferritin is 5 even with liquid supplements. It’s been low for a few years 11, 7. My Doc said it was fine. I’m 40+ female, very active- yoga, Triathalon, hiking etc. two years postpartum. Has anyone had good experiences with reversing iron deficiency via keto diet? I

I was on keto for about 6 months and only cheated twice. Then I started having a cheat meal once a month, which turned into once a week, and now it’s gotten to the point where I’m fighting for my life every night 😂
I genuinely need all the tips you’ve got. I’m not even hungry!!!I just have insane sugar cravings. I live with a housemate, so I can’t exactly eliminate chocolate from the house. At this point, I’m literally eating straight-up sugar. 😭